116 | id == 116
116 | category_id == 15
116 | category_order == 11
116 | category_name == Diet
116 | category_color == #C47AC0
116 | slug == FTO-obesity-protein-diet
116 | title == Can High-Protein Diets Help You Lose Weight? (FTO)
116 | meta_description == FTO variants are strongly associated with obesity. Click to learn how dietary protein and other factors impact this connection.
116 | summary == <p style="text-align:justify"><strong>The FTO gene has the strongest known association with obesity. The good news is that increased protein intake and other dietary and lifestyle adjustments can lessen its negative metabolic impact &mdash; keep reading to learn the details and get gene-based tips!</strong></p>
116 | overall_score_text == Your Response to High-Protein Diets (Based on FTO Gene)
116 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/FTO-Diet-High-Protein-Weight.jpg
116 | author_id == 9
116 | author_name == Aleksa Ristic
116 | author_title == MS (Pharmacy)
116 | author_order == 45
116 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
116 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
116 | reviewer == None
116 | medical_reviewer_id == 11
116 | medical_reviewer_name == Puya Yazdi
116 | medical_reviewer_title == MD
116 | publish_date == 2020
116 | publish_date == 3
116 | publish_date == 19
116 | avg_rating == 5.0
116 | tags_id == 313
116 | tags_name == Artificial Sweeteners
116 | tags_id == 186
116 | tags_name == BMI
116 | tags_id == 282
116 | tags_name == Dietary fiber
116 | tags_id == 207
116 | tags_name == Exercise
116 | tags_id == 201
116 | tags_name == Food Cravings
116 | tags_id == 199
116 | tags_name == FTO Gene
116 | tags_id == 141
116 | tags_name == Metabolic Health
116 | tags_id == 165
116 | tags_name == Obesity
116 | tags_id == 314
116 | tags_name == Sugar
116 | tags_id == 232
116 | tags_name == Vitamin D
116 | tags_id == 184
116 | tags_name == Weight Loss
116 | permissions_favorite == False
116 | permissions_rate == False
116 | content_article == <table style="width: 90%; border-collapse: collapse; margin-left: auto; margin-right: auto;" border="1" cellpadding="10"> <tbody> <tr> <td style="width: 100%; text-align: justify;"><strong>Note:</strong><span style="font-weight: 400;"> We discuss </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> &mdash; as well as many other important genes &mdash; in SelfDecode&rsquo;s </span><a href="https://get.selfdecode.com/gene-reports/fitness/" target="_blank" rel="noopener"><strong><em>Fitness DNA Wellness Report</em></strong></a><span style="font-weight: 400;">. If you&rsquo;re curious to learn more about the genetics of fitness, exercise, weight loss, and overall physical health, we recommend checking it out!</span></td> </tr> </tbody> </table> <p style="text-align: justify;">&nbsp;</p> <h2><strong>FTO Roles in Metabolism and Obesity</strong></h2> <p><a href="../../gene/fto/"><em><span style="font-weight: 400;">FTO</span></em></a><span style="font-weight: 400;"> is one of the best-studied genes when it comes to body weight and obesity, hence the name: </span><em><span style="font-weight: 400;">fat mass and obesity-associated gene</span></em><span style="font-weight: 400;">. It&rsquo;s the first discovered </span><a href="../article/weight-loss-fto-65"><span style="font-weight: 400;">genetic link to obesity</span></a><span style="font-weight: 400;"> and continues to be the gene with the largest known effect on body weight to this day [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188449/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569318/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5994171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">An SNP in this gene, </span><a href="https://www.selfdecode.com/snp/rs9939609/"><span style="font-weight: 400;">rs9939609</span></a><span style="font-weight: 400;">, has shown a robust association with obesity across different ages and ethnic groups. Carriers of the minor 'A' allele tend to gain more weight and have higher rates of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30104138"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25753879"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22109280"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23963770"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Luckily for people with this and other problematic FTO variants, different environmental and genetic factors can lessen their negative metabolic impact. In this post, we will explore how protein content and other dietary factors modify the link between this gene, obesity, and metabolic health [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30041557"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31444941"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28559540"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><em>FTO </em>was the first gene linked to obesity. Robust evidence suggests that the 'A' allele at rs9939609 is associated with increased body weight and higher rates of obesity.</span></p> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">A lot is still unclear about </span><em><span style="font-weight: 400;">FTO </span></em><span style="font-weight: 400;">functions, but studies suggest this gene works as a &ldquo;master switch&rdquo; that controls a variety of other weight-associated genes and pathways in our bodies [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580219/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30896430"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">One of the primary ways that FTO may affect body weight is through its influence on appetite, emotional aspects of eating, and food preferences. Another potential mechanism includes its adverse effects on fat metabolism and energy expenditure [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28303696"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569318/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2906751/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <h4><strong>Rs9939609-A and Food Perception</strong></h4> <p><span style="font-weight: 400;">Many human studies suggest that the 'A' allele at rs9939609 is associated with:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Higher levels of </span><a href="https://selfhacked.com/blog/ghrelin-role-cognitive-gut-function-weight-inflammation-autoimmunity/"><em><span style="font-weight: 400;">ghrelin</span></em></a><span style="font-weight: 400;"> or the "</span><a href="https://selfhacked.com/blog/top-10-ways-to-curb-your-hunger-and-approaches-that-didnt-work/"><span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> hormone" [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6077364/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Higher food intake [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580219/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454473/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29893663"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Increased preference for higher-calorie foods [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580219/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454473/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26016642"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Increased enjoyment of food [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569318/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Not feeling full after meals [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580219/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569318/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6454473/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eating in the absence of hunger [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580219/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5569318/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Food cravings [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5994171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Emotional and binge eating [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5345831/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">It's also important to note that, while the studies mentioned above are promising, the exact mechanisms by which FTO affects weight are still not entirely clear.</span></p> <p><span style="font-weight: 400;">Many of these studies rely on subjective diet reports from the participants, which are not always reliable measurements. Additionally, some studies have failed to find a link between food intake and this SNP, while others offer alternative explanations for its mode of action [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412354/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054249/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26627093"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">We'll keep you updated with the latest findings as scientists keep learning more about this complex gene and its effects on metabolism and food intake.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">FTO variants such as rs9939609 may increase appetite, emotional eating, and craving for high-calorie foods. However, the exact mechanisms behind their link with obesity are yet to be discovered.</span></p> <h3><strong>Rs9939609 and Metabolic Health</strong></h3> <p><span style="font-weight: 400;">In addition to its potential influence on appetite and hunger control, this SNP may also affect our metabolism. For example, several studies suggest that the 'A' allele of rs9939609 may be linked with higher </span><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">insulin resistance</span></a><span style="font-weight: 400;"> and diabetes rates [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6570836/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30273662"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5944237/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3292341/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Other studies confirmed this link in some populations, but not others. Hence, it's still too early to conclude the exact role of this SNP in metabolic health [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5333059/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><strong>FTO Variants and Dietary Protein</strong></h2> <p><span style="font-weight: 400;">The impact of different dietary interventions on the link between FTO variants and obesity has been a hot topic for over a decade. The results don't allow for definite conclusions, but they point to the interesting effects of dietary protein intake.</span></p> <p><span style="font-weight: 400;">In a study of 737 overweight adults, higher protein intake (25% of total calories) reduced appetite and food cravings in people with </span><a href="https://www.selfdecode.com/snp/rs9939609/"><span style="font-weight: 400;">rs9939609</span></a><span style="font-weight: 400;">-A, despite the calorie restriction [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3985215/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Another FTO variant, </span><a href="../../snp/rs1558902/"><span style="font-weight: 400;">rs1558902</span></a><span style="font-weight: 400;">, showed a significant interaction with dietary protein among those participants. The &ldquo;A&rdquo; allele carriers following a high-protein diet lost significantly more fat mass, compared with the &ldquo;TT&rdquo; genotype. On the other hand, a low-protein diet suited the &ldquo;T&rdquo; carriers better [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3478519/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">After six months on the assigned diet, people partly regained their weight, which lessened the protective effects of dietary protein [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3985215/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A trial of nearly 1,500 participants came to a similar conclusion for rs1558902:</span></p> <p><span style="font-weight: 400;">Carriers of the "AA" genotype with low protein intake (&le;&thinsp;18% total energy) had higher body mass index (BMI) and waist circumference. There was no difference between genotypes among those who consumed more protein. However, the effect was significant only among East Asian participants (e.g., China, Japan) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5819260/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">According to some studies, higher protein intake may lessen the impact of FTO variants, such as rs9939609-A and rs1558902-A, on obesity.</span></p> <h3><strong>Limitations</strong></h3> <p><span style="font-weight: 400;">Unlike the above papers, a comprehensive meta-analysis of 40 studies and over 170,000 participants failed to confirm the impact of dietary factors, including protein intake, on the link between FTO and obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271061/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a smaller trial of 195 patients, a high-protein diet helped reduce weight and improve metabolic parameters such as [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26457804"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">Total cholesterol</span></a></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/triglycerides/"><span style="font-weight: 400;">Triglycerides</span></a></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a></li> <li style="font-weight: 400;"><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">Insulin resistance</span></a></li> </ul> <p><span style="font-weight: 400;">It appeared to be a better solution compared with a standard low-calorie diet but worked equally well across all rs9939609 genotypes [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26457804"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Interestingly, a large meta-analysis including over 16,000 children and adolescents observed the opposite: the link between FTO variants and BMI was </span><strong>stronger</strong><span style="font-weight: 400;"> in those who consumed more protein. Further analysis of different populations confirmed this finding only in whites [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4876751/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Further research will hopefully shed more light on the link between FTO, dietary protein, and obesity. Keep reading for a potential explanation of these contradictory findings&hellip;</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Many studies have questioned the interaction between FTO variants and protein intake, and some even observed the negative impact of high-protein diets in children and adults. Further research is warranted.</span></p> <h3><strong>Potential Mechanisms</strong></h3> <p><span style="font-weight: 400;">The exact mechanisms by which dietary protein affects the FTO gene and its metabolic effects are not fully clear. Researchers suggest appetite control as a possible answer, given the well-known roles of FTO in food cravings and appetite [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23867619/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24024772/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Indeed, dietary protein improves satiety and thus makes a valuable part of weight control [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24024772/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24081236/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Scientists have discovered that amino acids (protein building blocks) can drastically reduce FTO gene expression, which may help suppress high-calorie food cravings [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22614055/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, increased protein intake was beneficial regardless of the total calorie intake, suggesting that some other mechanisms might be at play, too.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Increased protein intake may reduce food cravings by suppressing FTO, but we still don&rsquo;t know the exact mechanisms at play.</span></p> <p>&nbsp;</p> <h2><strong>Your FTO Results for Response to High-Protein Diets</strong></h2> <p><strong>*2656796037023419*</strong></p> <h3><strong>SNP Summary and Table</strong></h3> <p><strong>Primary SNPs:</strong></p> <p><strong><em>FTO </em></strong><a href="https://www.selfdecode.com/snp/rs9939609/"><strong>rs9939609</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;T&rdquo; - not associated with a response to high-protein diets</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;A&rdquo; - associated with a reduced appetite and food cravings on a high-protein diet</span></li> </ul> <p><em><span style="font-weight: 400;">Population frequency</span></em><span style="font-weight: 400;">: around 64% of European, 30% of East Asian, and 75% of African descendants carry at least one copy of the &ldquo;A&rdquo; allele</span></p> <p><strong><em>FTO </em></strong><a href="../../snp/rs1558902/"><strong>rs1558902</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;T&rdquo; - associated with a higher BMI and fat mass on a high-protein diet</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;A&rdquo; - associated with a lower BMI and fat mass on a high-protein diet</span></li> </ul> <p><em><span style="font-weight: 400;">Population frequency</span></em><span style="font-weight: 400;">: around 64% of European, 30% of East Asian, and 11% of African descendants carry at least one copy of the &ldquo;A&rdquo; allele.</span></p> <p><span style="font-weight: 400;">With the exception of African populations, these two variants are almost always inherited together, so they act as a single genetic factor.</span></p> <p><strong>*3194920657289246*</strong></p> <p>&nbsp;</p> <h2><strong>Recommendations to Improve Metabolic Health and Weight Control</strong></h2> <p><em><span style="font-weight: 400;">In the following section, we&rsquo;ll outline complementary approaches that may help improve metabolic health and weight control. If you have a diagnosed metabolic disorder, the below strategies are not meant to replace your standard medical treatment.</span></em></p> <p><em><span style="font-weight: 400;">Make sure to consult with your doctor before making any significant changes to your day-to-day routine.</span></em></p> <p><strong>*6453740287557518*</strong></p> <h3><strong>Diet</strong></h3> <p><span style="font-weight: 400;">The good news for people with rs9939609-A and other FTO variants is that they respond equally well to different </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight-loss</span></a><span style="font-weight: 400;"> interventions, including dieting [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4807705/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6168036/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19180072"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><strong>Most studies found that simple dietary adjustments and </strong><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><strong>exercise</strong></a><strong> may even be enough to cancel out the potential negative impacts of these genetic variations</strong><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28303696"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Protein Intake</strong></h4> <p><span style="font-weight: 400;">As discussed, increased protein intake may improve weight control and metabolic health, especially in people carrying the &ldquo;problematic&rdquo; alleles. To get at least 18% of total calories from protein, an adult male consuming 2,500 calories/day should get around 112g of protein daily.&nbsp;</span></p> <p><span style="font-weight: 400;">Great protein sources include (protein content per 100g):</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Soybean, roasted (38,5g)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/hemp-seeds/"><span style="font-weight: 400;">Hemp seeds</span></a><span style="font-weight: 400;">, raw (33g)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Chicken and turkey breast, grilled (32g)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Lean beef steak, grilled (31g)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Peanuts, roasted (28g)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Almonds, roasted (21g)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eggs, cooked (12.5g)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Cottage cheese (10.5g)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Lentils, cooked (9g)</span></li> </ul> <p><span style="font-weight: 400;">A negative link between </span><a href="../article/fto-obesity-diet-saturated-fat-118" target="_blank" rel="noopener"><span style="font-weight: 400;">FTO variants and saturated fat</span></a><span style="font-weight: 400;"> may be a reason to prioritize plant-based protein sources. As a side benefit, they are rich in fiber and may thus improve satiety [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22457394"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23885994"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Given the opposite effect of dietary protein on FTO observed in children and adolescents, they should avoid high-protein diets [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4876751/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Unlike children and adolescents, adults with FTO variants may want to increase the intake of dietary protein. Focus on plant protein sources as they are high in fiber and low in saturated fat.</span></p> <h4><strong>Calorie Control</strong></h4> <p><span style="font-weight: 400;">In a meta-analysis of 14 trials and 7,700 subjects, people with FTO variants such as rs9939609-A lost more weight in response to various weight-loss interventions. Most protocols included calorie-controlled diets and increased physical activity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4807705/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">To keep food cravings under control during calorie restriction, make sure to increase the intake of dietary fiber and don&rsquo;t skip meals, especially breakfast [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23885994"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215927/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;"><strong>Other</strong>&nbsp;</span></h4> <p><span style="font-weight: 400;">In a study of over 25,600 participants, FTO had a greater impact on men who consumed artificially sweetened beverages. Interestingly, researchers haven't confirmed a link between sugar intake and these variants, but it's still a good idea to avoid added sugar [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5383228/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/abs/pii/S0939475319300225"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">An intriguing 2015 paper blames increased milk consumption for the adverse metabolic effects of FTO variations. The authors found that amino acids from milk increase FTO expression. This may be crucial for infants' growth and development but detrimental to obesity-prone adults [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687119/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Since children and adolescents consume more milk, it might be responsible for the opposite effect of dietary protein observed in these populations. However, this remains just a theory until more research is done.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">To lessen the metabolic burden of your FTO variants, cut back on artificial sweeteners, added sugar, and milk.</span></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Physical Activity</strong></h4> <p><span style="font-weight: 400;">A huge meta-analysis analyzed the data from over 200,000 adults to determine if </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">physical activity</span></a><span style="font-weight: 400;"> influences the link between FTO and obesity. According to their results, physically active people with rs9939609-A had a 27% lower chance of becoming obese [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3206047/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Many studies have shown that physical activity reduces and may even completely counteract the effect of this variation on weight</span> <span style="font-weight: 400;">gain</span> <span style="font-weight: 400;">[</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5773046/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25809737"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29238857"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188449/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/31504106"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Try to include 150 min. of moderate aerobic exercise weekly (such as jogging or brisk walking) and practice resistance training two times per week [</span><a href="https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><span style="font-weight: 400;"><strong>Sleep Quality and Circadian Rhythm</strong>&nbsp;&nbsp;</span></h4> <p><span style="font-weight: 400;">Impaired </span><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">sleep</span></a><span style="font-weight: 400;"> quality is a well-known risk factor for obesity. Disturbances in the </span><a href="http://selfhacked.com/blog/what-it-means-to-keep-to-a-circadian-rhythm/"><span style="font-weight: 400;">circadian rhythm</span></a><span style="font-weight: 400;"> (sleep-wake cycles) can negatively impact metabolism but also contribute to food cravings and unhealthy food choices [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6489456/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5070789/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Given the role of FTO in appetite and emotional eating, people with problematic alleles should make a special effort to fix their circadian rhythm.</span></p> <p><span style="font-weight: 400;">It&rsquo;s essential to get enough </span><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">sunlight</span></a><span style="font-weight: 400;"> during the day, limit your exposure to blue light (phone and computer screens) in the evening, and follow other tips to improve sleep quality [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2717723/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Fixing your circadian rhythm will improve your sleep quality, lessen the harmful effects of FTO variants, and cut your risk of obesity.</span></p> <h3><strong>Supplements</strong></h3> <p><em><span style="font-weight: 400;">Please note: plenty of herbs and supplements are being advertised as effective for weight loss, but there's no substantial clinical evidence to back up these claims. No supplement can replace a healthy lifestyle and a balanced calorie-controlled diet.</span></em></p> <p><span style="font-weight: 400;">A study of 796 Brazilian children suggested a link between </span><a href="http://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">vitamin D</span></a><span style="font-weight: 400;"> status, FTO, and obesity. The &ldquo;A&rdquo; allele at rs9939609 was associated with higher BMI only among vitamin D-deficient children [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900536/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Make sure to get adequate sun exposure and consider taking a vitamin D supplement if deficient.</span></p>
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116 | content_learn_more_3194920657289246_text == Your FTO variants are associated with an average response to high-protein diets. Your body should tolerate increased protein intake, but it might not support your metabolic health and weight control. Try to get a balanced ratio of macronutrients, exercise regularly, and follow other gene-based tips to improve your metabolic health. Keep reading for more details.
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rsIDs = rs1558902,rs9939609
rsStatus = rs1558902,FTO,chr16,53769662,T,A,,,23,0,Normal
rsStatus = rs9939609,FTO,chr16,53786615,T,A,,,28,0,Normal
