200 | id == 200
200 | category_id == 18
200 | category_order == 15
200 | category_name == Weight
200 | category_color == #C47AC0
200 | slug == PPARG-obesity-diet
200 | title == The Connection Between Fat Metabolism and Obesity (PPARG)
200 | meta_description == PPARG encodes a protein with essential roles in metabolism and weight control. Click to learn about its link with obesity.
200 | summary == <p style="text-align:justify"><strong>PPAR-gamma is a protein with essential roles in metabolism and weight control. One variant in the PPARG gene is associated with obesity, but specific dietary &amp; lifestyle changes may reduce its impact &mdash; read on to learn more.</strong></p>
200 | overall_score_text == Your Obesity Score (based on PPARG Gene)
200 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/PPARG--Weight-Overlap-with-diet.jpg
200 | author_id == 9
200 | author_name == Aleksa Ristic
200 | author_title == MS (Pharmacy)
200 | author_order == 45
200 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
200 | 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>
200 | reviewer == None
200 | medical_reviewer_id == 11
200 | medical_reviewer_name == Puya Yazdi
200 | medical_reviewer_title == MD
200 | publish_date == 2020
200 | publish_date == 6
200 | publish_date == 4
200 | avg_rating == 5.0
200 | tags_id == 285
200 | tags_name == Carbohydrates
200 | tags_id == 207
200 | tags_name == Exercise
200 | tags_id == 305
200 | tags_name == Fat burning
200 | tags_id == 244
200 | tags_name == Fish oil
200 | tags_id == 290
200 | tags_name == Mediterranean diet
200 | tags_id == 165
200 | tags_name == Obesity
200 | tags_id == 252
200 | tags_name == Olive oil
200 | tags_id == 466
200 | tags_name == PPAR-gamma
200 | tags_id == 304
200 | tags_name == PPARG gene
200 | tags_id == 246
200 | tags_name == Probiotics
200 | tags_id == 306
200 | tags_name == Saturated fat
200 | tags_id == 184
200 | tags_name == Weight Loss
200 | permissions_favorite == False
200 | permissions_rate == False
200 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <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;"> The </span><em><span style="font-weight: 400;">PPARG</span></em><span style="font-weight: 400;"> gene is mentioned in <em>SelfDecode</em>&rsquo;s <em><strong><a href="https://get.selfdecode.com/gene-reports/nm/fitness/" target="_blank" rel="noopener">Fitness&nbsp;DNA Wellness Report</a></strong></em>. If you&rsquo;re curious to learn more about how your genetics could be impacting your exercise performance, we recommend checking the report out</span><span style="font-weight: 400;">!</span></td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong>PPARG and Metabolic Control</strong></h2> <p><span style="font-weight: 400;">The </span><a href="http://selfhacked.com/blog/ppargamma-role-weight-gain-inflammation-natural-activators/"><em><span style="font-weight: 400;">PPARG</span></em></a> <span style="font-weight: 400;">gene encodes a protein called </span><a href="http://selfhacked.com/blog/ppargamma-role-weight-gain-inflammation-natural-activators/"><em><span style="font-weight: 400;">PPAR-gamma</span></em></a><span style="font-weight: 400;"> (peroxisome proliferator-activated receptor-gamma) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><em><span style="font-weight: 400;">PPARG</span></em><span style="font-weight: 400;"> affects metabolic health and response to diet, acting as a master regulator between [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941699/"><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;">Nutrient intake&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Weight control</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Inflammation</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Fat burning</span></li> <li style="font-weight: 400;"><a href="http://selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;">Insulin sensitivity</span></a><span style="font-weight: 400;">&nbsp;</span></li> </ul> <p><span style="font-weight: 400;">Different dietary compounds activate different PPARs, making them a central topic in nutrigenomics and personalized nutrition. The primary PPAR-gamma activators are </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">omega-3</span></a><span style="font-weight: 400;"> fatty acids (DHA and EPA) and omega-6 fatty acids (linoleic acid, alpha-linolenic acid) [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The <em>PPARG</em> gene encodes a protein with crucial roles in metabolism, weight control, and response to nutrients.</span></p> <h3><strong>The Role in Obesity</strong></h3> <p><span style="font-weight: 400;">On the one hand, PPARG seems to maintain the function of existing fat cells but </span><em><span style="font-weight: 400;">decreases</span></em><span style="font-weight: 400;"> their size, preventing weight gain, obesity-related inflammation, and mitochondrial dysfunction [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">On the other hand, studies suggest that PPARG can also jump-start the creation of new fat cells. This effect may protect against metabolic issues due to overeating but also contribute to persistent obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">PPARG also reduces inflammation and allows fats cells to take up </span><a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> and free fatty acids, enhancing insulin sensitivity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18269183"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15637349"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519%5C"><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;">Depending on a variety of factors, PPARG can have both protective and detrimental effects on obesity and metabolic health.</span></p> <p>&nbsp;</p> <h2><strong>The Link Between PPARG Variant and Weight Control&nbsp;</strong></h2> <p><span style="font-weight: 400;">Out of different SNPs in the PPARG gene, researchers have mostly focused on </span><a href="https://selfdecode.com/blog/snp/rs1801282/"><span style="font-weight: 400;">rs1801282</span></a><span style="font-weight: 400;"> (</span><em><span style="font-weight: 400;">Pro12Ala</span></em><span style="font-weight: 400;">) and its link with metabolic health and weight control.</span></p> <p><span style="font-weight: 400;">In a large meta-analysis of 75 studies and 49,000 subjects, the "G" allele correlated with a slightly higher body mass index (BMI). The link was more robust in European (Caucasian) populations. A 2015 meta-analysis of 56 trials came to a similar conclusion [</span><a href="https://pubmed.ncbi.nlm.nih.gov/23666678/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26361038/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A group of Chinese authors reviewed 25 studies with over 14,700 participants from different ethnic groups. According to their results, the &ldquo;G&rdquo; allele is associated with 55% higher obesity rates [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25502405/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">On the other hand, some studies failed to confirm a significant relationship between rs1801282 and body weight, and some have even observed the opposite, protective effect of the &ldquo;G&rdquo; allele [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712741/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/27560839/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/9806549/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3749141/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23315125/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The explanation for these conflicting results probably lies in the baseline body weight of participants and a range of dietary factors that varied between the studies. In the following chapter, we will outline the key nutritional factors influencing the link between </span><em><span style="font-weight: 400;">PPARG</span></em><span style="font-weight: 400;"> and weight control.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The &ldquo;G&rdquo; allele at rs1801282 is associated with obesity and higher BMI, but this genetic link depends on different dietary factors.</span></p> <p>&nbsp;</p> <h2><strong>Dietary Factors Influencing the Link Between PPARG and Weight</strong></h2> <h3><strong>Dietary Fat</strong></h3> <h4><strong>Total Fat and MUFA</strong></h4> <p><span style="font-weight: 400;">One study looked at how </span><a href="https://selfdecode.com/blog/snp/rs1801282/"><span style="font-weight: 400;">rs1801282</span></a><span style="font-weight: 400;"> affects weight loss and enrolled 1,465 people in a program for obesity based on the Mediterranean diet, physical activity, and education [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Participants with the &ldquo;G&rdquo; allele lost less weight when their fat intake was high (&gt;43% of total calories), compared to CC carriers. However,</span> <span style="font-weight: 400;">they were significantly less obese when their monounsaturated fatty acid (MUFA) intake was high</span><span style="font-weight: 400;"> (&ge;56% of total fat). The G-allele carriers also had lower markers of </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;"> (</span><a href="https://selfhacked.com/blog/homa-ir/"><span style="font-weight: 400;">HOMA-IR</span></a><span style="font-weight: 400;">) in response to high-MUFA intake.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with rs1801282-G may lose more weight on a diet with a higher intake of MUFAs from sources like olive oil. However, they may want to avoid high-fat diets.</span></p> <h4><strong>PUFA vs. Saturated Fat</strong></h4> <p><span style="font-weight: 400;">In a trial of 592 people, the G-allele carriers had higher BMI and insulin levels than the &ldquo;CC&rdquo; carriers if their intake of polyunsaturated fatty acids (PUFAs) was lower. However</span><strong>, </strong><span style="font-weight: 400;">when they had a high intake of PUFAs over saturated fat, their BMI and insulin levels dropped more, compared with the &ldquo;CC&rdquo; carriers [</span><a href="https://diabetes.diabetesjournals.org/content/50/3/686.full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Olive Oil</strong></h4> <p><span style="font-weight: 400;">Among 149 severely obese people (BMI&ge;&thinsp;35), those with the &ldquo;G&rdquo; allele lost significantly more fat when supplemented with extra virgin </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6050653/"><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 &ldquo;G&rdquo; allele carriers may lose more weight on a diet rich in olive oil and PUFAs and low in saturated fat.&nbsp;&nbsp;</span></p> <h3><span style="font-weight: 400;"><strong>Mediterranean Diet</strong>&nbsp;</span></h3> <p><span style="font-weight: 400;">A 2019 study of 144 postmenopausal women with belly fat (abdominal obesity) tested the link between rs1801282 and two diets: the Mediterranean diet and the Central European diet. The Mediterranean diet is higher in healthy fats, while the Central European diet is higher in fiber. Both diets were energy-restricted [</span><a href="https://www.sciencedirect.com/science/article/pii/S0271531719302702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Women carrying the &ldquo;G&rdquo; allele had more belly fat at the beginning of the study, but they lost more belly fat on the Mediterranean diet than the &ldquo;CC&rdquo; carriers.</span></p> <p><span style="font-weight: 400;">One study of 774 middle-aged people at a high risk of heart disease compared Mediterranean-style diets with a conventional low-fat diet. The G-allele carriers in the low-fat group </span><em><span style="font-weight: 400;">gained</span></em><span style="font-weight: 400;"> more belly fat after two years, while those following the Mediterranean diets </span><em><span style="font-weight: 400;">lost</span></em><span style="font-weight: 400;"> belly fat&nbsp; [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19267951"><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 rs1801282-G may have more belly fat, but they seem to lose it more efficiently in response to the Mediterranean diet.</span></p> <h3><strong>Other Factors</strong></h3> <p><span style="font-weight: 400;">Among 978 elderly subjects, rs1801282-G correlated with 66% higher obesity rates. The lack of physical activity and increased intake of carbs amplified this genetic effect. The "G" allele carriers consuming &gt;246 g of carbs/day had 2.67 times higher odds of obesity, compared with the "CC" genotype [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3534996/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Three more studies of 1,172 total participants have found that people with rs1801282-G respond better to physical activity when it comes to metabolic improvements [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2840709/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/12145174/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/15986237/"><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 lack of physical activity and increased intake of carbs may worsen the metabolic impact of rs1801282-G.</span></p> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">The discussed SNP changes one amino acid in the PPAR-gamma structure, reducing its ability to activate target genes [</span><a href="https://pubmed.ncbi.nlm.nih.gov/9425261/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/9806549"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Among other roles, PPAR-gamma limits the size of fat cells and fat stores.&nbsp; This effect may be hindered in people with the &ldquo;G&rdquo; allele, making them prone to weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">On the other hand, PPARG can contribute to persistent obesity by forming new fat cells, which might explain the conflicting results for this SNP [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://academic.oup.com/clinchem/article/54/6/945/5628519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">People with the "G" allele may prefer the Mediterranean diet because PUFAs are the primary </span><em><span style="font-weight: 400;">PPARG</span></em><span style="font-weight: 400;"> activators. Since PPAR-gamma is crucial for fat metabolism, people with this variant don&rsquo;t tolerate high amounts of saturated fat [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3870016/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">This variant reduces the ability of PPAR-gamma to control weight gain and process saturated fat.</span></p> <h3><strong>Limitations</strong></h3> <p><span style="font-weight: 400;">Although PPAR-gamma has been a hot research topic for decades, scientists are still to unravel its complex roles in metabolism and weight control.</span></p> <p><span style="font-weight: 400;">Studies have only partly explained the conflicting link between rs1801282 and obesity. Dietary and lifestyle interventions have also produced mixed results: people with this SNP were resistant to weight loss in some of them [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17495181/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15985484/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Factors that may have contributed to opposing results include variations in study designs, sample sizes, age of participants, gene-diet interactions, and more.</span></p> <h2><strong>Your PPARG Results for Obesity</strong></h2> <p>*1245344192115942*</p> <h3><strong>SNP Summary and Table</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong><em>PPARG</em></strong> <a href="https://selfdecode.com/blog/snp/rs1801282/"><strong>rs1801282</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = associated with belly fat and higher rates of obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = generally not associated with obesity</span></li> </ul> <p><em><span style="font-weight: 400;">Frequency in Population</span></em><span style="font-weight: 400;">: The G allele is relatively common in Europeans/Caucasians (up to 12%) and less common Japanese (4%), Chinese (1%), and African American (3%) descendants.</span></p> <p>*1332953120933449*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Improve Weight Control</strong></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*6121305443545244*</p> <h3><strong>Moderate-Carb Mediterranean Diet</strong></h3> <p><span style="font-weight: 400;">From the above studies, we can conclude that people with the "G" allele may do better with a diet that contains:</span></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">Moderate amounts of fat content, mostly from PUFAs and olive oil</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Lower levels of saturated fat&nbsp;</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Moderate-to-lower carbs</span></li> </ul> <p><span style="font-weight: 400;">More precisely, they show an enhanced belly fat loss on the Mediterranean diet, which perfectly fits their fat preference [</span><a href="https://www.sciencedirect.com/science/article/pii/S0271531719302702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19267951"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to general Mediterranean diet guidelines, you should [</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></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.</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Limit the intake of saturated fat (fatty meat, high-fat dairy, pork fat, </span><a href="https://selfhacked.com/blog/benefits-of-coconut-oil/"><span style="font-weight: 400;">coconut oil</span></a><span style="font-weight: 400;">)</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> <p><span style="font-weight: 400;">When you practice the Mediterranean diet for weight loss, you can calculate the total number of daily calories as your total energy expenditure minus about 600 kcal. Weight loss diets almost always rely on a </span><a href="https://selfhacked.com/blog/cico-diet/"><span style="font-weight: 400;">calorie deficit</span></a><span style="font-weight: 400;">, which means you should eat less than you burn.&nbsp;</span></p> <p><span style="font-weight: 400;">Given the negative results observed on both high-fat and high-carb diets, you should practice moderation and maintain a balanced macronutrient intake.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">People with rs1801282-G could lose more fat on a Mediterranean diet with a balanced intake of carbs and fat.</span></p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Exercise</strong></h4> <p><span style="font-weight: 400;">As mentioned, the lack of physical activity may worsen the metabolic impact of rs1801282-G.</span></p> <p><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">Exercise</span></a><span style="font-weight: 400;"> is an essential part of a healthy weight loss regime. It may be particularly beneficial if you carry this variant as it activates PPAR-gamma naturally [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18580406/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22174394/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Resistance training is probably the best strategy to </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">lose weight</span></a><span style="font-weight: 400;">. In addition to promoting fat burning, it boosts other beneficial hormones and components that suppress appetite, improve mental health, and more. These include:</span></p> <ul> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/norepinephrine-stress-hormone/"><span style="font-weight: 400;">Norepinephrine</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/5124188"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]&nbsp;</span></li> <li style="font-weight: 400;"><a href="https://selfdecode.com/blog/writers-office/article/boost-plasticity-with-the-bdnf-gene-50"><span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;"> [</span><a href="http://journal.frontiersin.org/article/10.3389/neuro.24.005.2010/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/endorphins/"><span style="font-weight: 400;">Endorphins</span></a><span style="font-weight: 400;"> [</span><a href="http://www.news-medical.net/news/20120717/Mu-opioid-receptors-put-brakes-on-appetite.aspx"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">Aerobic exercise (walking, running, swimming, etc.) has also caused significant reductions in belly fat in multiple studies [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17637702"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21951360"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">For example, the American Heart Association recommends 150 min/week of moderate aerobic activity (or 75 min intense) plus strength training on at least two days a 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> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Exercise activates PPAR-gamma, enhances weight loss, and supports mental and overall health.</span></p> <h4><strong>Cold Exposure</strong></h4> <p><span style="font-weight: 400;">Acute </span><a href="https://selfhacked.com/blog/12-reasons-embrace-cold/"><span style="font-weight: 400;">cold exposure</span></a><span style="font-weight: 400;"> is another way to boost your PPAR-gamma naturally [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/19903953"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/26096127"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Cold increases metabolism and energy expenditure as the body has to adapt and produce more heat. In a clinical trial of 50 healthy men, those exposed to a cool environment overnight had a 10% increase in metabolism after one month [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207391/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In one study, subjects exposed to cold stress had an 80% increase in their metabolisms over "warm" levels [</span><a href="https://www.jci.org/articles/view/60433"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Cold exposure increases the activity of brown fat tissue, which stimulates calorie expenditure. It also boosts </span><a href="https://selfhacked.com/blog/adiponectin/"><span style="font-weight: 400;">adiponectin</span></a><span style="font-weight: 400;">, a protein that increases fat burning and prevents obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6466122/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16936205"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19303978"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Cold showers are the easiest way to practice acute cold exposure year-long, regardless of your climate conditions.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Acute cold exposure activates PPAR-gamma and helps you burn calories. Practice it by taking cold showers.</span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Probiotics</strong></h4> <p><span style="font-weight: 400;">In preclinical research, different </span><a href="https://selfhacked.com/blog/probiotics-good-bacteria/"><span style="font-weight: 400;">probiotic</span></a><span style="font-weight: 400;"> strains increased the levels and activity of PPAR-gamma [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18722375/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30041526/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30535534/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="http://selfhacked.com/blog/l-gasseri/"><em>L. gasseri</em></a> significantly decreased BMI and total and belly fat in 210 healthy Japanese adults. The authors underlined that constant consumption of this probiotic might be required to maintain the effect. This strain showed promising fat-burning properties in two more clinical trials [<a href="https://www.ncbi.nlm.nih.gov/pubmed/23614897">R</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3611107/">R</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/20216555">R</a>].</p> <p><span style="font-weight: 400;">In a clinical trial of 125 obese adults, </span><a href="http://selfhacked.com/blog/l-rhamnosus/"><em><span style="font-weight: 400;">L. rhamnosus</span></em></a><span style="font-weight: 400;"> induced weight and fat loss [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21505361"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Humans with more </span><a href="http://selfhacked.com/blog/b-animalis/"><em><span style="font-weight: 400;">B. animalis</span></em></a><span style="font-weight: 400;"> in their microbiome have lower BMIs. Daily ingestion of milk containing this strain significantly reduced BMI, total </span><a href="https://www.selfhacked.com/blog/cholesterol/"><span style="font-weight: 400;">cholesterol</span></a><span style="font-weight: 400;">, </span><a href="https://www.selfhacked.com/blog/ldl-cholesterol/"><span style="font-weight: 400;">LDL</span></a><span style="font-weight: 400;">, and inflammatory markers in a clinical trial on 51 people with metabolic syndrome [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826031/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374072/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27126957"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/a6probiotic-for-weight-loss-belly-fat-metabolism/"><span style="font-weight: 400;">Read this post</span></a><span style="font-weight: 400;"> to learn more about the effects of probiotics on weight loss.</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Probiotic supplementation may boost PPAR-gamma. Strains such as <em>L. gasseri, L. rhamnosus, and B. animalis </em>have shown the most promising results for weight loss.</span></p> <h4><strong>Fish Oil</strong></h4> <p><span style="font-weight: 400;">As mentioned, omega-3 fatty acids are the strongest dietary PPAR-gamma activators, and they may support weight loss in people with rs1801282-G [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5155092/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23269653/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/25641959/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">If your intake of fatty sea fish is low (less than two servings/week), consider supplementing with </span><a href="http://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;"> [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21975919"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4054797/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/17335973"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p>
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