In recent years, advances in genetic testing have made it possible to evaluate an individual’s genetic risk of obesity. Many studies have shown that obesity is not simply a lifestyle issue, but that genetic factors are involved. In this article, we will explain in detail the main genes that determine genetic obesity tendencies, the significance of testing, and how to choose a diet based on that.
What are the genes involved in obesity?
Genes are an important factor in determining our physical constitution, and many genes related to obesity have been identified. Below are some representative genes.
1. FTO gene (Fat mass and obesity related gene)
The FTO gene (Fat Mass and Obesity-associated gene) is one of the most well-studied genes related to obesity. People with certain FTO gene mutations tend to have increased secretion of hormones that increase appetite and therefore tend to increase their calorie intake.
Characteristics of people susceptible to the FTO gene
Difficulty in feeling satisfied with meals and prone to overeating
Tendency to consume a lot of carbohydrates
A low-fat, high-protein diet is effective
2. MC4R gene (melanocortin 4 receptor gene)
The MC4R gene is responsible for regulating energy in the brain, and it is thought that mutations in the gene make it difficult to control appetite.
Characteristics of people susceptible to the influence of the MC4R gene
Feeling hungry easily
A tendency to eat high-fat foods
It is important to regulate your eating rhythm and eat foods that stabilize your blood sugar levels.
The PPARG gene is involved in adipocyte differentiation and insulin sensitivity. Certain mutations in this gene increase the risk of obesity by making it easier for body fat to accumulate.
Characteristics of people susceptible to the PPARG gene
Visceral fat is easily gained
Sugar metabolism is likely to slow down
It is a good idea to actively consume dietary fiber and low GI foods.
How to Choose a Diet Based on Your Genotype
By choosing a diet that suits your constitution based on the results of your genetic test, you can reduce your risk of obesity.
1. Type for which carbohydrate restriction is effective (FTO/PPARG genes)
Avoid refined carbohydrates like white rice and bread and choose whole grains
Get plenty of fiber from vegetables and legumes
Intentionally increase protein intake to maintain muscle mass
2. Type that should avoid high-fat diet (MC4R gene)
Limit your fat intake and choose healthy fats like olive oil and nuts.
Eat a low-fat, high-protein diet, focusing on fish and chicken
Combine a balanced diet with moderate exercise
3. Low insulin sensitivity (PPARG gene)
Actively incorporate low GI foods (brown rice, soybeans, vegetables, etc.)
Eat more frequently to prevent blood sugar spikes
Intake of healthy fats in moderation to support carbohydrate metabolism
Genetic testing generally involves the following steps:
Collect a saliva or buccal sample at home using a collection kit
Send the sample to the testing agency
Results will be received in approximately 2-4 weeks
2. Benefits of genetic testing
Understand the diet and exercise style that suits you best
You can scientifically choose an effective diet method
Easier risk management for lifestyle-related diseases
How to choose exercise based on your genotype
Your genes also influence what type of exercise works best for you. Just like with diet, tailoring your exercise to your genetic makeup can help you manage your health more effectively.
1. Type suited to endurance exercise (PPARG gene)
It is known that people with certain mutations in the PPARG gene have a lower fat burning ability and are less efficient at supplying energy to muscles, so by engaging in long-term aerobic exercise, the fat burning effect can be increased.
Recommended exercises
Walking or jogging for 30 minutes or more
Aerobic exercise such as swimming or cycling
Low to moderate intensity exercise for long periods of time
2. Type suited to high-intensity training (FTO gene)
People with a mutation in the FTO gene tend to have a lower basal metabolic rate. Therefore, by incorporating strength training and high-intensity interval training (HIIT), you can effectively increase your metabolism.
People with MC4R gene mutations have difficulty controlling their appetite and are prone to fat accumulation. For these people, a balanced combination of aerobic and strength training is appropriate.
Recommended exercises
Jogging or aerobics 3-4 times a week
Light weight training 2-3 times a week
Strengthen your flexibility and core with yoga and pilates
Successful dieting cases using genetic testing
Case 1: Successfully lost 10kg by following a low-carbohydrate diet (FTO gene)
Mr. A, a man in his 30s, was found to have a mutation in the FTO gene through genetic testing. This genotype is prone to weight gain when carbohydrate intake increases. Therefore, he made the following dietary restrictions.
Avoid refined carbohydrates (white rice, bread, pasta) and eat brown rice and oatmeal
Intake of protein (chicken, fish, eggs)
Eat lots of vegetables and be conscious of dietary fiber
As a result, Mr. A successfully lost 10 kg in six months and his energy levels improved.
Case 2: Reduce body fat percentage by 5% through strength training and dietary improvement (MC4R gene)
Ms. B, a woman in her 40s, was found to have a mutation in the MC4R gene. This genotype makes it difficult to suppress appetite and tends to favor high-fat foods. Therefore, she put the following method into practice.
Reduce fat in your daily diet and consume fish rich in omega-3 fatty acids
Eat a high-protein diet and switch to nuts and yogurt as snacks
Continue weight training three times a week and jogging twice a week.
As a result, Mr. B reduced his body fat percentage by 5% in six months and became less susceptible to gaining weight than before.
Precautions for genetic testing
Genetic testing can be very beneficial, but there are a few things to keep in mind:
1. Consider the balance with environmental factors
Genes are only one factor in determining your physical makeup. Lifestyle habits like diet, exercise, sleep, and stress management also play an important role.
2. Use science-based information
Not all genetic tests are reliable, so it is important to refer to research data based on genetics and nutrition.
3. Get expert advice
To properly utilize the results of genetic testing, it is advisable to seek advice from a nutritionist or doctor.
Genetic testing is a useful tool, but there are some things to keep in mind when using the results correctly.
1. Understand the limitations of genetic testing
Genes only determine part of your constitution, and environmental factors and lifestyle habits also play a major role. Even if you are predisposed to genetic influences, you can reduce your risk by adopting appropriate lifestyle habits.
2. Make decisions based on scientifically based information
Not all genetic tests are reliable. Choose genetic tests that are conducted by reputable research institutes and medical institutions. Also, it is important to practice caution when dieting or following extreme dietary restrictions, as they may be harmful to your health.
3. Choose a sustainable approach
When making diet and exercise improvements based on the results of your genetic test, choose a method that you can continue for the long term, not a temporary effort. The key to success is to find a method that you can enjoy, rather than excessively restricting yourself or overdoing your training.
Key points for lifestyle improvement using genetic testing
After undergoing a genetic test, it is important to make lifestyle changes based on the results. Here, we introduce a holistic approach that includes not only diet and exercise, but also daily habits and mental health.
1. Improve your sleep quality
Research has shown that in people who are genetically at high risk for obesity, lack of sleep can lead to weight gain. In particular, people with the FTO gene mutation are more likely to experience increased appetite when they get less sleep, so it is important to ensure they get enough sleep.
Tips for getting good quality sleep
Maintain a regular routine (go to bed and wake up at the same time every day)
Avoid blue light (smartphones and PCs) before going to bed
Keep your bedroom cool (dark, quiet, and at a comfortable temperature)
Limit your caffeine and alcohol intake
2. Manage your stress
Stress disrupts hormone balance, leading to increased appetite and fat accumulation. People with MC4R gene mutations are particularly at high risk of overeating due to stress, so it is important to take measures against stress.
How to reduce stress
Implement meditation and mindfulness
Have a relaxing hobby (reading, music, walking)
Exercise regularly to increase serotonin
Ensure you get enough rest and refreshment
3. Improve your intestinal health
The intestinal environment has a significant impact on obesity and metabolism. In particular, people with PPARG gene mutations are prone to fat accumulation when the balance of intestinal bacteria is disrupted, so it is important for them to consciously consume fermented foods and dietary fiber.
The secret to successful dieting using genetic testing
1. Don’t expect quick results, just keep going
Genetically based diet and exercise changes do not have an immediate effect, so it is important to continue them over the long term. By continuing for at least three months, you will gradually begin to see changes in your body.
2. Record the numbers and use the data
By tracking your diet and exercise habits, as well as changes in your weight and body fat percentage, you can find what works best for you. Especially with a genetically based plan, figuring out which foods and exercises work best for you is key to success.
3. Work with experts
Utilizing genetic testing in consultation with a nutritionist and personal trainer can provide a more effective approach.
Personalized healthcare using genetic testing
Genetic testing is not just for finding out your risk of obesity, but also a big step towards personalized healthcare. By optimizing your diet, exercise and lifestyle based on your genetic information, you can build a healthier lifestyle.
1. The importance of preventive medicine based on genetic data
Obesity is one of the factors that increase the risk of lifestyle-related diseases, but early prevention is possible by utilizing genetic testing. For example, the following disease risks can be predicted and appropriate measures can be taken:
Disease
Related Genes
Countermeasure
Type 2 diabetes
TCF7L2、PPARG
Introduction of a low GI diet and regular exercise
High blood pressure
ACE、AGT
Low-salt diet, increased potassium intake
Arteriosclerosis
APOE、LDLR
Eat healthy fats and control cholesterol
2. The relationship between genetic testing and mental health
It is known that genes affect not only physical constitution but also stress resistance and mental health. For example, people with mutations in the BDNF (brain-derived neurotrophic factor) gene tend to be more vulnerable to stress and have difficulty controlling their emotions.
Approaches to improving mental health
Eat foods that contain tryptophan (bananas, tofu, nuts) → promotes the production of serotonin
Make meditation and mindfulness a habit → Balance your autonomic nervous system
3. Genetic testing and wearable devices for optimal health management
Recently, more precise health management has become possible by combining the results of genetic testing with smart watches and wearable devices. For example, the following applications are available:
device
How to use
Smart Watches
Sleep, heart rate and calorie burn tracking
Blood Glucose Monitor
Record blood sugar fluctuations after meals and use them for dietary management
DNA-Based Fitness App
Provides training plans based on genotype
This will enable you to make daily health management more data-driven (data-based decision-making).
A new diet program based on genetic testing
1. Examples of genotype-specific diet programs
In recent years, personalized diet programs that utilize genetic information have been gaining attention. For example, there are the following programs:
Genotype
Diet Method
Low carbohydrate metabolism (FTO)
Low-carb, high-protein diet
Low lipid metabolism (MC4R)
Low-fat Mediterranean diet
Poor insulin sensitivity (PPARG)
A diet centered on low GI foods
These genotype-based programs have been shown to have higher success rates than traditional “one-size-fits-all diets.
In the fitness industry, personal training programs that utilize genetic testing are also becoming available. For example, the following customizations are possible:
Genotype
The best way to train
Good at improving endurance (ACTN3)
Long distance running, cycling
Good at improving muscle strength (ACE)
Weightlifting, sprinting
In this way, it is believed that training tailored to genetic characteristics can result in more efficient fitness effects.
The future of genetic testing and personalized medicine
1. Technological innovation in genetic testing
Currently, genetic testing often costs several tens of thousands of yen, but advances in technology are expected to make it possible to conduct highly accurate testing at lower cost. In the future, genetic testing may become widespread as a daily health management tool.
2. Advances in gene therapy and nutritional therapy
Nutrigenomics, a field of personalized medicine, is evolving rapidly, with the development of custom supplements for people with specific genetic mutations, for example.
Social impacts and ethical issues of genetic testing
As genetic testing becomes more widespread, it is helpful for managing personal health, but at the same time it also raises social and ethical issues, requiring careful handling of genetic information.
1. Protecting the privacy of genetic information
Genetic information is highly personal data and is at risk of being misused, particularly by insurance companies and employers who may use it to discriminate against you.
Tips for protecting your privacy
Choose a reliable testing agency (check that the information is encrypted and anonymized)
Check the privacy policy before providing genetic information
Set your settings to not allow sharing of information with third parties
2. Psychological impact of genetic test results
Genetic test results can cause psychological stress because they indicate the risk of obesity and the possibility of disease. For example, some people may find that they have a gene that makes them susceptible to obesity, which reduces their self-efficacy (the belief that they can change), leading to unhealthy lifestyles.
How to use test results in a positive way
Understand that genes are not “destiny” but “tendency”
Consider measures to deal with the situation while consulting with medical professionals and counselors.
Use the results to encourage positive behavioral changes (improvements in exercise and diet)
3. Accuracy and limitations of genetic testing
Genetic testing is evolving every day, but it is still not able to perfectly predict all obesity risks. Although there is an increase in scientifically based data, environmental factors and lifestyle habits also have a large influence, so it is important not to place too much trust in the results of genetic testing and to manage your health from a comprehensive perspective.
Summary
By utilizing genetic testing, you can learn about your genetic tendency toward obesity and choose more effective diet and exercise methods. However, it is important to remember that genes only indicate “physical tendencies,” and that environmental factors and lifestyle habits also have a large influence. By correctly understanding genetic information and making comprehensive improvements to your diet, exercise, sleep, and stress management, you can build a healthy lifestyle. Use scientifically based information to practice the optimal health management that suits you.
