65 | id == 65
65 | category_id == 18
65 | category_order == 15
65 | category_name == Weight
65 | category_color == #C47AC0
65 | slug == Weight-Loss-FTO
65 | title == Can Our Genes Make Us Fat? (FTO)
65 | meta_description == Can FTO variants increase weight gain and obesity? Can they make people more responsive to food ads? Click here to find out!
65 | summary == <p style="text-align:justify"><strong><em>FTO</em> was the first gene associated with obesity, and remains the gene with the largest known impact on body weight. Research suggests that this gene can impact body weight both by determining what we eat, as well as how much. Read on to learn more about this gene!</strong></p>
65 | overall_score_text == Body Weight Score (based on FTO gene)
65 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/FTO_fitness_weight.jpg
65 | author_id == 10
65 | author_name == Biljana Novkovic
65 | author_title == PhD
65 | author_order == 50
65 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Biljana.jpg
65 | author_intro == <p><strong>Biljana received her PhD in Ecological Genetics from Hokkaido University.</strong></p>    <p>Before joining SelfHacked, she was a research scientist with extensive field and laboratory experience. She spent 4 years reviewing the scientific literature on supplements, lab tests and other areas of health sciences. She is passionate about releasing the most accurate science &amp; health information available on topics, and she&#39;s meticulous when writing and reviewing articles to make sure the science is sound. She believes that SelfHacked has the best science that is also layperson-friendly on the web.</p>
65 | reviewer_id == 4
65 | reviewer_name == Matt Carland
65 | reviewer_title == PhD
65 | medical_reviewer_id == 11
65 | medical_reviewer_name == Puya Yazdi
65 | medical_reviewer_title == MD
65 | publish_date == 2019
65 | publish_date == 10
65 | publish_date == 28
65 | avg_rating == 5.0
65 | tags_id == 200
65 | tags_name == Appetite
65 | tags_id == 201
65 | tags_name == Food Cravings
65 | tags_id == 199
65 | tags_name == FTO Gene
65 | tags_id == 165
65 | tags_name == Obesity
65 | tags_id == 115
65 | tags_name == Weight Gain
65 | tags_id == 184
65 | tags_name == Weight Loss
65 | permissions_favorite == False
65 | permissions_rate == False
65 | 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> The&nbsp;<em>FTO</em> gene is featured in SelfDecode's <a href="https://get.selfdecode.com/gene-reports/nm/fitness/" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;"><em>Fitness DNA Wellness Report</em></span></strong></a>, along with many other genes potentially related to weight loss, fitness, and exercise. If you're curious to learn more about how your genetics may be affecting your overall fitness and physical health, we recommend checking it out!</td> </tr> </tbody> </table> <p style="text-align: justify;">&nbsp;</p> <h2 style="text-align: justify;"><strong>Genes and Body Weight</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">Heritability studies have found that genetic differences may account for between 40% to 70% of how susceptible a person is to becoming obese [</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/PMC5994171/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355836/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. This means that while diet and lifestyle certainly play a big role in how much we weigh, so too can our genetic make-up!</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">How much a person weighs depends on a large number of different metabolic processes and pathways, including everything from appetite control to energy expenditure. In this light, it's not surprising that there are many different genes that have been associated with weight &mdash; over 100 have been identified so far [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964872/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">However, it turns out that some genes can have a larger impact than others. In this post we&rsquo;ll be focusing on </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> &mdash; appropriately named the </span><em><span style="font-weight: 400;">fat mass and obesity-associated gene</span></em><span style="font-weight: 400;"> &mdash; which is one of the best-studied genes when it comes to body weight and obesity.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">If you believe that your genes are making it more difficult 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;">, talk to your doctor about the information in this post before making any significant changes to your lifestyle or diet.</span></p> <h2 style="text-align: justify;"><strong>What is <em>FTO</em> and Why Does it Matter?</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">The </span><a href="../../gene/fto/" target="_blank" rel="noopener"><em><span style="font-weight: 400;">FTO</span></em></a><span style="font-weight: 400;"><a href="../../gene/fto/" target="_blank" rel="noopener"> gene</a> was the first gene to be linked to obesity. This link was initially discovered in Europeans, but studies have since confirmed the association in populations across the globe. According to many scientists, </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> 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/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/PMC6226419/"><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 style="text-align: justify;"><span style="font-weight: 400;">A SNP in this gene, </span><a href="../../snp/rs9939609/"><span style="font-weight: 400;">rs9939609</span></a><span style="font-weight: 400;">, has been particularly well-studied across all ages and in many different populations. According to hundreds of studies and at least 6 different meta-analyses, the minor 'A' allele of this SNP is associated with increased weight gain and 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/31124039"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21651756"><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 style="text-align: justify;"><span style="font-weight: 400;">However, despite this strong body of evidence, there are also a few studies that failed to find an association between this SNP and body weight, while others have reported that these associations may depend on additional factors such as gender or gene activity (</span><a href="https://selfhacked.com/blog/what-is-methylation-and-how-does-it-affect-our-health/"><em><span style="font-weight: 400;">methylation</span></em></a><span style="font-weight: 400;">) [</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><span style="font-weight: 400;">In other words, it's likely that when it comes to this gene, it's also the context the gene is found in that matters.</span><span style="font-weight: 400;"> Hopefully, future studies will provide more detail about exactly how, when, and why this gene affects body weight.</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">The </span><em><span style="font-weight: 400;">FTO </span></em><span style="font-weight: 400;">gene was the first gene to be linked to obesity. Studies suggest that the 'A' variant of the rs9939609 SNP is associated with increased body weight and higher rates of obesity.</span></span></p> <h2 style="text-align: justify;"><strong>How <em>FTO</em> Works</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">There is a lot that is still unclear about </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;">, but studies suggest that this gene works as a sort of &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 style="text-align: justify;"><span style="font-weight: 400;">One of the major ways that <em>FTO</em> may affect body weight is through its influence on appetite. For example, the </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> gene is highly active in the </span><a href="https://selfhacked.com/blog/hypothalamus-101/"><span style="font-weight: 400;">hypothalamus</span></a><span style="font-weight: 400;">, a region of the brain that is responsible for controlling appetite [</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></p> <p style="text-align: justify;"><span style="font-weight: 400;">Animal studies show that when </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> is artificially overactivated in mice, they tend to eat more and become overweight [</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> <p style="text-align: justify;"><span style="font-weight: 400;">Relatedly, scientists have found that the 'A' allele of the rs9939609 SNP makes the <em>FTO</em> gene more active (increases its expression), which further speaks to the potential link between appetite control and weight gain [</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></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">Studies suggest that </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> may work as a "master switch" that controls other weight-associated genes and pathways &mdash; especially in the regions of the brain associated with appetite.</span></span></p> <h2 style="text-align: justify;"><strong>rs9939609 'A' Allele and The Perception of Food</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">There has been a lot of research into how exactly the rs9939609 SNP affects our relationship with food. A number of human studies suggest that the 'A' allele is associated with:</span></p> <ul style="text-align: justify;"> <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;">, also known as the "hunger 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;">Greater food (and total energy) 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/pubmed/31119882"><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/pubmed/30896430"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4128666/"><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;">Feeling less 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/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 style="text-align: justify;"><span style="font-weight: 400;">Additionally, some research even suggests that this SNP may affect our psychological responses to food (or food-related cues)! For example, according to several brain imaging studies, people who carry the 'A' allele have a stronger response to food in the reward regions of the brain, as well as a weaker response in brain regions involved in emotion and impulse control. This suggests that people with this allele might have a harder time controlling their eating behavior, which could further account for this SNP&rsquo;s associations with body weight and obesity [</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/pmc/articles/PMC3726147/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26797854"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">One especially interesting study even looked at how this gene might affect the way people respond to&nbsp; advertisements for food. Researchers focused on children, who recently finished eating a meal and were watching a 30-minute TV show. According to these researchers, seeing a food commercial increased the odds that a child would reach for the advertised snack despite already being full. Furthermore, each 'A' allele for this SNP increased the amount of snacks kids ate despite previously having a meal of their choice [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5209258/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]!</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">So are people with 'A' alleles more easily influenced by food ads? It&rsquo;s an interesting possibility, although additional studies in adults will be needed to give a definite answer.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">It's also important to note that while the studies mentioned above are promising, the exact mechanisms by which <em>FTO</em> (or the rs9939609 SNP) affects weight are still not completely agreed upon yet. Another potential weakness of these studies is that many of them rely on subjective reports from the participants about what and how much they eat, which are not always reliable measurements. Finally, some studies have failed to find a link between food intake and this SNP, while others offer alternative explanations for its mode of action altogether [</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;">]. In other words, the existing science is suggestive, but isn&rsquo;t completely settled yet! We will update the post as we learn more.</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">According to some studies, the 'A' allele of rs9939609 may affect the way people respond to food. People with this variant may feel less full after eating, may prefer high-fat and high-calorie foods, and may eat more in general. In addition, some studies even hint that people with the &lsquo;A&rsquo; allele may be more likely to eat in response to emotional cues and food ads, making it a bit harder for them to control their overall food intake.</span></p> <h2 style="text-align: justify;"><strong>rs9939609 and Metabolic Health</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">In addition to its potential influence on appetite and hunger control, this </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> SNP may also have metabolic effects that affect how the body actually processes the food we eat. For example, several studies suggest that the 'A' allele of rs9939609 may be linked with higher </span><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">insulin</span></a><a href="https://www.selfhacked.com/blog/top-tips-for-fixing-insulin-resistance/"><span style="font-weight: 400;"> resistance</span></a><span style="font-weight: 400;">, which is one of the main factors that can cause diabetes [</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/PMC5952641/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Following on this, a meta-analysis of data from over 40,000 Scandinavians found that people diagnosed with type-2 diabetes were more likely to carry the &lsquo;A&rsquo; allele for this SNP. This study&rsquo;s authors also concluded that having the &lsquo;A&rsquo; allele may make a person more likely to develop type-2 diabetes over time [</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 style="text-align: justify;"><span style="font-weight: 400;">However, in another meta-analysis of over 150,000 people, this SNP&rsquo;s association with diabetes was found in some populations, but not others [</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> <p style="text-align: justify;"><span style="font-weight: 400;">Because the studies are not unanimous, it's still too early to draw a final conclusion about the exact role of this SNP in overall metabolic health.</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Some studies suggest the rs9939609 'A' allele may be associated with insulin resistance and type-2 diabetes.</span></p> <h2 style="text-align: justify;"><strong>Your <em>FTO</em> Results for Weight Gain</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">As previously mentioned, the 'A' allele of the rs9939609 SNP increases activity of the </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> gene. This, in turn, is associated with increased weight gain, obesity, and possibly metabolic disturbances such as insulin resistance.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">You can see your genotype for this SNP in the table below:</span></p> <p style="text-align: justify;"><strong>*8534576490605019*</strong></p> <p style="text-align: justify;"><strong>*5701797593167253*</strong></p> <p style="text-align: justify;"><span style="font-weight: 400;">About 40% of people have the 'AT' and 14% the 'AA' genotype.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The 'T' allele is linked to normal body weight, more satiety after meals, and possibly healthier dietary choices [</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/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/PMC5345831/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In contrast, according to some studies, people carrying the 'A' allele may [</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/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/PMC5345831/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">feel less full after eating</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">prefer energy-dense foods</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">eat more in general</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">be more likely to eat in response to emotional cues</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">Note that this doesn't mean that everyone with this variant will be overweight or obese! It just means that in a large population, people who have this variant tend to weigh more on average, and are more likely to be obese.</span></p> <h2 style="text-align: justify;"><strong>Strategies to Prevent Weight Gain and Obesity</strong></h2> <p style="text-align: justify;"><strong>*3101027585673656*</strong></p> <p style="text-align: justify;"><span style="font-weight: 400;">Good news: multiple studies have shown that both 'A' and 'T' allele carriers respond equally well to exercise- and diet-based </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 [</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 style="text-align: justify;"><strong>Better yet, most studies that have looked at the benefits of diet and exercise have found that these relatively simple lifestyle adjustments may even be enough to cancel out several of the potential negative health consequences associated with the &lsquo;A&rsquo; allele</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> <p style="text-align: justify;"><span style="font-weight: 400;">Nonetheless, as always, be sure to talk to your doctor before making any significant changes in your diet or exercise regime.</span></p> <h4 style="text-align: justify;"><strong>Exercise</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Research suggests that regular exercise has the highest effect on losing weight in those who carry the 'A' allele. Studies have shown that physical activity greatly decreases and may even completely counteract the effect of the &ldquo;AA&rdquo; genotype on weight</span> <span style="font-weight: 400;">[</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><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/pmc/articles/PMC5457775/"><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> <h4 style="text-align: justify;"><strong>Diet</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Maintaining a healthy diet is another key way to potentially counteract your </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> genotype. When most people think of "dieting," they probably think about just eating less food overall -- however, simply eating less may not be the best approach when it comes to this gene! For example, studies have suggested that calorie restriction may actually increase </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> activity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414942/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">A better approach might be to change what you eat, rather than how much. For example, short-term studies suggest that diets that are low in fat and high in protein are more beneficial for losing weight in people with the 'A' allele [</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/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/26457804"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </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 style="text-align: justify;"><span style="font-weight: 400;">In addition, it's generally a good idea to limit carb intake. Especially because research shows that diets high in carbs may amplify the effect of the 'A' allele on body weight [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4891824/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">There are a couple of studies that looked at the long term effects on a particular type of diet &mdash; the Mediterranean diet &mdash; on </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> genotypes. A Mediterranean diet is rich in fruits and vegetables, and includes regional foods such as </span><a href="https://selfhacked.com/blog/olive-oil/"><span style="font-weight: 400;">olive oil</span></a><span style="font-weight: 400;">, nuts, whole grains, fish, and wine. It contains more fiber and polyunsaturated fatty acids ("healthy fat") than a standard traditional Western diet.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">A 3-year long study concluded that people with the 'AA' genotype may lose weight better on a Medditeranean-style diet&nbsp; compared to people with the &lsquo;TT&rsquo; genotype [</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 style="text-align: justify;"><span style="font-weight: 400;">In addition, according to another study, this type of diet may protect people with the 'AA' genotype against diabetes [</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;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Of note, a meta-analysis suggest that Medditerannean diet may be protective against heart disease in general [</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></p> <p style="text-align: justify;"><span style="font-weight: 400;">One study showed that the effects of the 'A' allele on body weight were more pronounced in children who were </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;"> deficient [</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;">]. Further studies are needed to establish if this also holds true in adults. However, it's always a good idea to avoid and correct any nutritional deficiencies.</span></p> <h4 style="text-align: justify;"><strong>Metabolic and Mental Health</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">Keeping blood sugar levels in check may help with weight loss. One study suggests that higher </span><a href="http://selfhacked.com/blog/intermittent-fasting/"><span style="font-weight: 400;">fasting</span></a> <a href="https://selfhacked.com/blog/glucose/"><span style="font-weight: 400;">glucose</span></a><span style="font-weight: 400;"> levels might amplify the effect of the 'A' allele, which could lead to exaggerated weight gain over time [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5686126/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Psychological well-being is also important. According to a meta-analysis, </span><a href="https://selfhacked.com/blog/natural-treatments-depression/"><span style="font-weight: 400;">depression</span></a><span style="font-weight: 400;"> can amplify the effect on weight gain for each 'A' allele, over and above the main effect of </span><em><span style="font-weight: 400;">FTO</span></em><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537566/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">As always, make sure to consult your doctor first if you believe you are experiencing any metabolic or psychological issues.</span></p> <p style="text-align: justify;">&nbsp;</p>
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65 | content_learn_more_5701797593167253_text == Your genetic data includes an FTO variant associated with slightly increased body weight. Studies have linked this genotype to slightly decreased satiety after meals, increased tendencies to keep eating in the absence of hunger, and relatively increased food intake overall. Keep reading to learn more!
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rsIDs = rs9939609
rsStatus = rs9939609,FTO,chr16,53786615,T,A,,,28,0,Normal
