118 | id == 118
118 | category_id == 15
118 | category_order == 11
118 | category_name == Diet
118 | category_color == #C47AC0
118 | slug == FTO-obesity-diet-saturated-fat
118 | title == Is Saturated Fat Hindering Your Weight Loss? (FTO)
118 | meta_description == FTO variants are strongly associated with obesity. Click to learn how dietary fat and other factors impact this connection.
118 | summary == <p style="text-align:justify"><strong>Variants in the FTO gene have a robust link with obesity. Excess dietary fat, especially saturated fat, may worsen their negative metabolic impact &mdash; keep reading to learn the details and get gene-based tips!</strong></p>
118 | overall_score_text == Your Response to Saturated Fat (Based on FTO Gene)
118 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/FTO-Diet-Dietary-Fat-Weight-Gain.jpg
118 | author_id == 9
118 | author_name == Aleksa Ristic
118 | author_title == MS (Pharmacy)
118 | author_order == 45
118 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
118 | 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>
118 | reviewer == None
118 | medical_reviewer_id == 11
118 | medical_reviewer_name == Puya Yazdi
118 | medical_reviewer_title == MD
118 | publish_date == 2020
118 | publish_date == 3
118 | publish_date == 19
118 | avg_rating == 5.0
118 | tags_id == 200
118 | tags_name == Appetite
118 | tags_id == 313
118 | tags_name == Artificial Sweeteners
118 | tags_id == 186
118 | tags_name == BMI
118 | tags_id == 297
118 | tags_name == Dietary fat
118 | tags_id == 244
118 | tags_name == Fish oil
118 | tags_id == 206
118 | tags_name == Fitness
118 | tags_id == 201
118 | tags_name == Food Cravings
118 | tags_id == 199
118 | tags_name == FTO Gene
118 | tags_id == 290
118 | tags_name == Mediterranean diet
118 | tags_id == 141
118 | tags_name == Metabolic Health
118 | tags_id == 165
118 | tags_name == Obesity
118 | tags_id == 252
118 | tags_name == Olive oil
118 | tags_id == 306
118 | tags_name == Saturated fat
118 | tags_id == 232
118 | tags_name == Vitamin D
118 | permissions_favorite == False
118 | permissions_rate == False
118 | 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;">The good news is that different environmental factors can modify the adverse metabolic impact of FTO variants. This post explores the links between FTO, dietary fat, 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></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> <p><span style="font-weight: 400;">Many clinical trials 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="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">FTO variants such as rs9939609-A may increase appetite, emotional eating, and craving for high-calorie foods. 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 papers 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><span style="font-weight: 400;"><strong>FTO Variants and Dietary Fat</strong>&nbsp;</span></h2> <p><span style="font-weight: 400;">Many studies have investigated whether and how dietary fat impacts the link between FTO, metabolic health, and obesity. In this section, we will summarize the effects of dietary fat in general, as well as different types such as </span><a href="http://selfhacked.com/blog/low-carb-diet-vs-high-carb-diet/"><span style="font-weight: 400;">saturated fat</span></a><span style="font-weight: 400;">.</span></p> <h3><strong>Negative Response to High-Fat Diets</strong></h3> <p><span style="font-weight: 400;">In a Swedish study of over 4,800 subjects, the link between rs9939609-A and obesity was restricted to people who practiced a high-fat diet. There was no difference between genotypes in people consuming a high-carb, low-fat diet [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19726594"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Two more studies of 652 adolescents and 479 adults confirmed the above results. The more fat people consumed, the stronger impact this variant had on obesity. Reduced intake of complex carbs and fiber may be partly responsible for this phenomenon [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27514607"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22265018"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a small study of 106 participants, those with rs9939609-A lost more weight on a low-fat hypocaloric diet, compared with the &ldquo;TT&rdquo; carriers. According to another trial, people with this variant on a low-fat diet may see a greater improvement in [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23138007/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22865603"><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/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/c-reactive-protein/"><span style="font-weight: 400;">CRP</span></a><span style="font-weight: 400;"> (inflammation)&nbsp;</span></li> </ul> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">According to the majority of clinical evidence, high-fat diets may worsen the negative metabolic impact of the FTO variant rs9939609-A.&nbsp;</span></p> <h3><strong>Positive Response to High-Fat Diets</strong></h3> <p><span style="font-weight: 400;">A clinical trial of 743 obese adults observed a potential advantage of a high-fat diet in people with the "A" allele at </span><a href="../../snp/rs1558902/"><span style="font-weight: 400;">rs1558902</span></a><span style="font-weight: 400;">. Unlike low-fat, a high-fat diet lessened the negative effect of this variant on </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;">. However, the observed results may be due to reduced intake of carbs and sugars [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4408741/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <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 fat intake, on the link between FTO and obesity. We should wait for more research before jumping to conclusions [</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> <h3><strong>Response to Different Types of Fat</strong></h3> <p><span style="font-weight: 400;">An analysis of two studies and 2,150 total participants revealed an adverse effect of excess saturated fat (SF) on FTO-associated obesity. 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 and </span><a href="../../snp/rs1121980/"><span style="font-weight: 400;">rs1121980</span></a><span style="font-weight: 400;">-A had a significantly higher BMI (body-mass index) only in the presence of a high SF intake [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3223879/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Scientists observed similar results in two studies of 1,750 adults and 350 children. Those with rs9939609-A were more prone to abdominal obesity only when they consumed more saturated fat (&gt;15.5% and 12.5% of total calories, respectively). On the other hand, polyunsaturated fatty acids (PUFA) had a protective effect [</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/21798115"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a trial of 233 obese adults, a diet high in PUFA also improved metabolic health in people with this variant. Compared with a high-<a href="https://selfhacked.com/blog/mufas-health-benefits-monounsaturated-fats/%20" target="_blank" rel="noopener">MUFA</a> diet, it improved LDL, total cholesterol, and insulin resistance. Both diets were equally effective for </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;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26262713"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Trans fats are notorious for their adverse metabolic effects. A comprehensive Iranian study of 4,300 subjects suggests they may be particularly harmful to people with FTO variants and worsen their abdominal obesity [</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="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with rs9939609-A and other FTO variants may benefit from reducing the intake of saturated and trans fats and consuming more polyunsaturated fatty acids.</span></p> <h3><strong>Rs9939609-A and the Mediterranean diet</strong></h3> <p><span style="font-weight: 400;">In over 7,000 subjects at high risk for heart disease, the Mediterranean diet lessened the metabolic burden of rs9939609-A. People with this variant had a higher risk of type 2 diabetes only when their adherence to the Mediterranean diet was low [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3495759/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">At the same time, this diet canceled out the link between FTO and obesity, but these two effects were independent of each other [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3528751/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a trial of 776 elderly on the Medirannean diet, those with the &ldquo;A&rdquo; allele at rs9939609 gained less weight than the &ldquo;TT&rdquo; carriers, even though they initially had a higher average BMI [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19918250"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The Mediterranean diet may protect the heart and improve blood sugar control regardless of the genes, so it can be a healthy choice for anyone [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26528631"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27395419"><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;">The Mediterranean diet can protect the heart, improve metabolic health, and support weight control. It may be particularly useful for people carrying the "A" allele at rs9939609.</span></p> <p><em><span style="font-weight: 400;">Did you know?</span></em><span style="font-weight: 400;"> According to one study, people who are informed about their FTO genotypes show greater improvements in response to dietary and lifestyle interventions. Keep this in mind while reading the gene-based recommendations below [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28381478"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><strong>Your FTO Results for Response to High-Fat Diets and Saturated Fat</strong></h2> <p><strong>*8542031036036432*</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-fat diets or saturated fat</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;A&rdquo; - associated with a poor metabolic response to high-fat diets and saturated fat</span></li> </ul> <p><strong><em>FTO </em></strong><a href="../../snp/rs1121980/"><strong>rs1121980</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;G&rdquo; - not associated with a response to saturated fat</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&ldquo;A&rdquo; - associated with a poor metabolic response to excess saturated fat</span></li> </ul> <h3><strong>Population frequency</strong></h3> <p><span style="font-weight: 400;">These two variants are almost always inherited together, especially in European populations. Around 65% of European, 35% of East Asian, and 73% of African descendants carry at least one copy of the minor &ldquo;A&rdquo; alleles.</span></p> <p><strong>*2180746470204064*</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>*9483341774848884*</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>Go Mediterranean</strong></h4> <p><span style="font-weight: 400;">Given the impact of different fat types on FTO variants and obesity, it&rsquo;s no wonder that people with this variant respond well to the Mediterranean diet. According to the basic principles of this diet, you should [</span><a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29244059"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Eat a variety of vegetables, fruits, whole grains, herbs, and spices.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Consume healthy fats from fish &amp; seafood, </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">, nuts, and seeds.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Eat poultry, eggs, legumes - and dairy in moderation (if you're not sensitive).</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Limit the intake of saturated fat and red meat.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Avoid refined oils and grains, processed meat, fast food, and sweets.</span></li> </ul> <h4><strong>Gene-Based Optimization</strong></h4> <p><span style="font-weight: 400;">Based on the link between </span><a href="../article/fto-obesity-protein-diet-116" target="_blank" rel="noopener"><span style="font-weight: 400;">FTO and dietary protein</span></a><span style="font-weight: 400;">, you may want to increase your protein intake by consuming more eggs, fish, legumes, and nuts.</span></p> <p><span style="font-weight: 400;">Try to limit the intake of vegetable oils and focus on great PUFA sources such as fish, nuts, and seeds.</span></p> <p><span style="font-weight: 400;">In a study of over 25,600 participants, the link between FTO and obesity was more robust in men who consumed artificially sweetened beverages, so try to limit or avoid them [</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="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The Mediterranean diet may lessen the metabolic impact of your FTO variants. Optimize it by consuming more PUFA and protein and cutting back on artificial sweeteners, vegetable oils, and milk.</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, make sure to increase the intake of dietary fiber and protein, and don'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/pubmed/23107521"><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> <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><strong>Try to include 150 min. of moderate aerobic exercise weekly (such as jogging or brisk walking) and practice resistance training two times per week</strong><span style="font-weight: 400;"> [</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: countless herbs and supplements are being advertised as effective for weight loss, but there's limited 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> <p style="text-align: justify;"><span style="font-weight: 400;">If you consume less than two servings of fatty sea fish per week, consider supplementing with </span><a href="https://selfhacked.com/blog/fish-oil-top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;"> (omega-3).</span></p>
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118 | content_learn_more_2180746470204064_text == Your FTO variants are associated with an average response to high-fat diets and saturated fat. Still, you may want to keep the intake of saturated fat in moderation. 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 = rs1121980,rs1558902,rs9939609
rsStatus = rs1121980,FTO,chr16,53775335,G,A,C,,33,0,Normal
rsStatus = rs1558902,FTO,chr16,53769662,T,A,,,23,0,Normal
rsStatus = rs9939609,FTO,chr16,53786615,T,A,,,28,0,Normal
