Proper diet and exercise are essential for a successful diet. But why do some people see results while others don’t, even when trying the same method? One of the reasons is related to “genetic differences.” In recent years, genetic testing has made it possible to scientifically analyze differences in an individual’s fat burning rate and dieting effectiveness, and it has been attracting attention as an indicator for choosing a diet method that suits you.
In this article, we will explain in detail the relationship between genes and fat burning, what genetic testing can tell you, and how you can use it to increase your chances of success with your diet.
The relationship between genes and fat burning
Our bodies are constantly undergoing a process of “fat burning” that uses fat as energy. The efficiency of this fat burning is heavily influenced not only by diet and exercise habits, but also by genes. Research has shown that the following genes in particular are related to fat burning:
1. β3-adrenergic receptor gene (ADRβ3)
The ADRβ3 gene is a gene that codes for the β3 adrenergic receptor in fat cells. This receptor is activated by sympathetic nerve stimulation and has the function of breaking down fat for energy.
Genetic mutations and their effects Some people have a mutation in this gene, which makes them more susceptible to reduced fat burning. For this reason, even if they eat and exercise the same as normal people, it is difficult for them to burn fat, and they are more likely to gain weight.
2. UCP1 gene (uncoupling protein 1)
The UCP1 gene is a gene that encodes a protein present in brown adipose tissue. Brown adipose tissue plays a role in burning fat and producing heat.
Gene mutations and their effects Specific mutations in the UCP1 gene reduce the activity of brown fat cells and make it difficult to burn fat. This reduces energy consumption, especially in cold environments, and lowers basal metabolism, which can make it difficult to lose weight.
The PPARG gene is involved in the differentiation and metabolism of adipocytes. When this gene functions properly, it suppresses fat accumulation and promotes its use as energy.
Gene mutations and their effects It has been found that mutations in the PPARG gene promote the differentiation of fat cells, making the body more prone to storing fat.
What genetic testing can tell you
Genetic testing can provide information about the following:
1. Your fat burning type
Genetic testing can determine whether you are an “easy fat burner” or “hard fat burner.” This will help you determine what you should focus on when dieting.
2. The perfect balance of food
Genes also affect the ability to metabolize lipids, carbohydrates, and proteins. For example, carbohydrate restriction is effective for people who are poor at metabolizing carbohydrates, but a low-fat diet is more suitable for people who are poor at metabolizing lipids.
3. Effective exercise methods
The type of exercise (aerobic or anaerobic) that is suitable for burning fat also differs depending on your genes. For example, people who are not good at burning fat can reduce body fat more effectively by focusing on aerobic exercise.
How can we use the information obtained from genetic testing to increase the success rate of our diets?
1. Adopt a diet that works for you
It is important to optimize the balance of carbohydrates, lipids, and proteins based on the results of genetic testing. For example, people who are not good at metabolizing carbohydrates should choose a low-carbohydrate diet, and people who are not good at metabolizing lipids should choose a low-fat diet.
2. Choose an effective exercise
It is important to adjust the type and intensity of your exercise depending on your fat burning ability.
People who are good at burning fat → Focus on muscle training (anaerobic exercise) to increase basal metabolism
People who are not good at burning fat → Increase jogging or walking (aerobic exercise) to promote fat burning.
3. Review your lifestyle habits
Not only genes, but also daily lifestyle habits are important for successful dieting.
People with genetically low fat burning ability → Regular exercise and thorough dietary management
People who are genetically prone to burning fat → Maintain muscle mass through dietary balance and exercise
The potential of genetic testing for dieting
By utilizing genetic testing, you can scientifically determine the diet method that best suits your constitution. By choosing the diet, exercise, and lifestyle that suits you, rather than a one-size-fits-all diet method, you can effortlessly and effectively achieve your ideal body shape.
Why not use genetic testing to develop the diet strategy that’s best for you?
Specific examples of dieting using genetic testing
Diet methods based on genetic testing are more individually optimized than simple dietary restrictions and exercise, so you can expect more effective results. Here are some specific diet plans.
1. For people with low activity of the UCP1 gene: Fat burning using a cold environment
People with low activity of the UCP1 gene have weak brown fat cell activity and tend to have difficulty burning fat. However, exposure to a cold environment may be able to activate the activity of this gene.
How to put it into practice
Take a cold shower Taking a one-minute cold shower in the morning and evening promotes the activation of brown fat cells.
Exercise in colder temperatures: Try walking or running outdoors during the winter.
Using ice baths and cooling vests As practiced by professional athletes, ice baths (immersing yourself in ice water) can help burn fat.
By combining these methods, even people with low activity of the UCP1 gene can efficiently promote fat burning.
2. For people with ADRβ3 gene mutations: Caffeine and sympathetic stimulation
People with a mutation in the ADRβ3 gene tend to have difficulty breaking down fat smoothly. However, stimulating the sympathetic nervous system can promote fat burning.
How to put it into practice
Caffeine intake Caffeine has the effect of activating the sympathetic nervous system and promoting fat breakdown。 ☑ Make it a habit to drink black coffee in the morning ☑ Intake of caffeine before exercise will increase the fat burning effect
High-intensity interval training (HIIT) – Repeated short bursts of exercise that raise your heart rate can help you burn fat more efficiently
Stress management Stress reduces the sympathetic nervous system, so make sure you have time to relax.
By being conscious of activating the sympathetic nervous system, even people with a mutation in the ADRβ3 gene can improve the efficiency of fat burning.
3. For people affected by the PPARG gene: Optimizing carbohydrate restriction
People with a mutation in the PPARG gene are said to be prone to storing fat. This type of person can prevent an increase in body fat by consciously controlling their carbohydrate intake.
How to put it into practice
Pay attention to the type of carbohydrates you consume ☑ Avoid refined sugars (white rice, bread, sugar) and choose whole wheat flour or brown rice ☑ Actively consume low GI foods (oatmeal, beans, nuts)
Eat foods high in dietary fiber This helps slow down the absorption of carbohydrates ☑ Be sure to eat plenty of vegetables, seaweed, and mushrooms
Choose the type of fat you consume ☑ Consume good quality fats (omega-3, olive oil, nuts) ☑ Avoid trans fats and excess saturated fats
For people affected by the PPARG gene, it is especially important to be conscious of the quality of their diet.
Diet success stories by gene type
We will introduce the case of someone who tried a diet that utilized genetic testing.
Case 1: Person A has a constitution that makes it difficult for fat to burn
Genotype : UCP1 gene is underactive
Issues : Weak to cold and low fat burning
What I did : Cold showers, outdoor walking, high protein diet
Results : Body fat percentage reduced from 25% to 18% in 6 months
Case 2: Person B is easily affected by food
Gene type : Mutation in the PPARG gene
Problem : If I eat too much, I gain weight quickly
What I did : Limiting carbohydrates, eating a diet high in fiber, and consuming healthy fats
Results : Lost 5kg in 3 months, no rebound
Case 3: Person C, who has difficulty burning fat
Gene type : Mutation in the ADRβ3 gene
Problem : I can’t seem to lose body fat even with exercise
What I tried : Taking caffeine before exercise, HIIT training, stress management
Results : Little change in weight, but 5cm reduction in waist and lower body fat percentage
Genetic testing is a useful tool for understanding an individual’s constitution, but it is not a panacea. Please be aware of the following points.
1. Environmental factors also play a role
Although genes indicate a tendency to burn fat and lose weight, lifestyle habits and diet also have a large influence, so it is important to understand that “genes alone do not determine everything.”
2. Don’t rely too heavily on test results
Choosing the right approach based on your genetic test results is important, but it’s not hard and fast – it’s important to try things out and find what works best for you.
3. Get expert advice
When using genetic testing, getting advice from experts (doctors, nutritionists, trainers) can help you choose a more effective diet method.
Genes and Hormones: Another Factor in Fat Burning
Fat burning is closely related not only to genes but also to hormone function. Since genes affect the secretion and function of hormones, balancing hormone levels is also the key to successful dieting.
1. The relationship between leptin and genes
Leptin, also known as the “satiety hormone,” is a hormone that suppresses appetite and promotes fat burning. However, some genetic mutations can affect the amount and sensitivity of leptin, which can lead to a tendency to gain weight easily.
What to do if you have low leptin sensitivity
Balance your diet : Eat a high-protein, low-carbohydrate diet to support leptin function.
Get enough sleep : Lack of sleep reduces leptin sensitivity and increases appetite
Exercise moderately : Aerobic exercise in particular is effective in improving leptin sensitivity.
2. The relationship between insulin and genes
Insulin is a hormone that lowers blood sugar levels, but people who have low insulin sensitivity due to genetic factors have difficulty processing carbohydrates and tend to have a constitution that is prone to storing fat.
What to do if you have low insulin sensitivity
Choose low GI foods : To prevent blood sugar spikes, choose brown rice over white rice and whole wheat bread over white bread.
Eat your meals in the right order : Eat vegetables and protein first, followed by carbohydrates, to prevent blood sugar levels from rising too quickly.
Incorporate strength training : Increasing muscle mass improves insulin sensitivity and facilitates sugar metabolism.
Cortisol is also known as the stress hormone, and is a hormone secreted when you are under stress. People who genetically have high levels of cortisol secretion tend to store fat, especially around the stomach.
How to keep cortisol in check
Develop relaxation habits : Meditate, practice yoga, and take part in deep breathing exercises to reduce stress.
Lead a regular life : Lack of sleep and excessive work increase cortisol levels, so try to lead a regular life.
Exercise moderately : Excessive exercise can increase cortisol levels, so exercise in a balanced way.
Gene-based dieting and rebound prevention
Even if you practice a diet method that suits your genes, you may end up regaining the weight you lost if you do it the wrong way. In order to prevent this, it is important to develop habits that you can continue for the long term.
1. Avoid crash diets
If you go on an extreme diet or exercise excessively, even if you lose weight temporarily, your hormone balance will be disrupted and you will be more likely to regain the weight.
Guideline : Aim to lose 5% of your body weight per month (3kg if you weigh 60kg)
Diet : Instead of completely cutting out carbohydrates, choose low GI foods and consume a balanced diet
Exercise : Do not exercise too hard, but exercise as much as you can sustain.
2. Maintain muscle mass
The rate at which fat is burned depends heavily on muscle mass. For people who are genetically not good at burning fat, maintaining muscle mass becomes the key to successful dieting.
Tips for maintaining muscle
Adequate protein intake : 1.2-1.5g of protein per kg of body weight (e.g. 72-90g if you weigh 60kg)
Make muscle training a habit : Do muscle training that you can continue without straining yourself, such as squats, push-ups, and dumbbell exercises.
Get adequate rest : Your muscles grow while you’re resting, so don’t overtrain them.
3. Adjust your lifestyle
Even if you know your body type through a genetic test, the effect of dieting will be halved if your lifestyle is poor. By adjusting your daily habits, you can maintain your ideal body shape without any strain.
Tips for adjusting your lifestyle
Get plenty of sleep : Lack of sleep increases your appetite and inhibits fat burning.
Drink plenty of water : This helps boost your metabolism and eliminate waste products.
Improve your intestinal environment : A balanced intestinal bacteria improves your metabolism and makes it easier to lose weight (take in fermented foods and dietary fiber).
Recent advances in genetic research have made it possible to create more precise personalized diets. With the development of genetic analysis technology, the following advances are expected in the future:
1. Combination of AI and genetic diet
By utilizing AI, it is possible that systems will emerge that can suggest optimal diet, exercise, and lifestyle habits in real time based on genetic information.
2. Gene editing to improve your constitution
With the development of gene editing technologies such as CRISPR-Cas9, it may become possible one day to change the way people burn fat, even if they are genetically predisposed to it.
3. Development of gene-based supplements
It is possible that customized supplements that provide optimal nutrients for individuals based on genetic testing will become widespread.
A practical approach to successful genetic dieting
To put a diet based on genetic testing into practice, it is important not only to know the test results, but also to know how to apply them in real life. Here, we will introduce specific approaches in detail.
1. Create a diet plan that works for your genetic type
Our ability to metabolize carbohydrates, lipids, and proteins differs depending on our genes, so it is important to find a dietary balance that suits each individual’s constitution.
Dietary tips for each gene type
People who have difficulty metabolizing carbohydrates (low insulin sensitivity)
Limit your carbohydrate intake and focus on low GI foods
Eat lots of fiber to prevent blood sugar spikes
People with poor lipid metabolism (easily affected by the PPARG gene)
Limit saturated fats (animal fats) and eat good fats (olive oil, nuts)
Eat a high-protein diet to help metabolize fat
People with slow muscle growth (with ACTN3 gene mutations)
Intake of protein after exercise to promote muscle repair
Use supplements like creatine to help support muscle growth
2. Exercise strategies according to gene type
The effectiveness of exercise is also influenced by genes, so by choosing a training method that suits your constitution, you can burn fat and build muscle more effectively.
Exercise strategies based on gene type
People with high endurance (low activity of ACTN3 gene)
Focus on aerobic exercise (jogging, cycling, swimming)
Incorporate low-intensity, long-term exercise to promote fat burning
People who are prone to muscle building (highly active ACTN3 gene)
Incorporate high-intensity strength training (squats, deadlifts, bench presses)
Short periods of anaerobic exercise efficiently build muscle and improve basal metabolism
People who are not good at burning fat (low activity of the UCP1 gene)
Implement high-intensity interval training (HIIT) to maximize fat burning
Incorporate aerobic exercise after exercise to promote fat burning
3. Tips for improving your metabolism in everyday life
Small daily habits can have a big impact on the success of your diet. Regardless of your genes, it is important to incorporate ideas into your life to increase your metabolism.
Daily habits to boost your metabolism
Drinking a glass of water in the morning activates your metabolism → Staying hydrated improves blood flow and increases energy consumption
Chew your food well → Chewing more often stimulates the satiety center and prevents overeating
Incorporate moderate stretching into your routine → Increases your body’s flexibility, improves blood flow, and boosts your metabolism
Aim to walk 10,000 steps every day → As part of aerobic exercise, promote fat burning in your daily life
4. How to stay motivated
Consistency is important when dieting, but many people give up midway. Diets that utilize genetic testing are no different, and you need to find ways to maintain your motivation over the long term.
Tips for staying motivated
Set specific goals
Set a numerical goal, such as “reduce body fat by 5% in three months.”
Combine short-term and long-term goals
Track your progress
Record your weight, body fat percentage, and muscle mass every week to see the changes
Use a diet app to manage your diet and exercise
Set a reward
Once you reach your goal, enjoy your favorite food
Motivate yourself by buying new workout clothes
5. Use genetic diets and supplements
People who are susceptible to genetic influences can diet more effectively by taking appropriate supplements.
How to choose supplements based on your genetic type
People who want to promote fat burning (UCP1 gene low activity)
Capsaicin (from chili peppers)
L-Carnitine (supports fat metabolism)
People who want to support carbohydrate metabolism (low insulin sensitivity)
Chromium (supports insulin function)
Alpha-lipoic acid (promotes sugar metabolism)
People who want to increase muscle mass (highly active ACTN3 gene)
BCAA (prevents muscle breakdown)
Creatine (supports strength and endurance)
The genetic diet is a lifestyle you can continue for life
It is important that a genetically based diet is adopted as a lifestyle that can be sustained for life, not just a temporary weight loss regime.
Understand your own constitution and choose a method that is comfortable for you
Comprehensively review your diet, exercise, and lifestyle habits
Have fun while getting healthy
Genetic dieting is a way to maintain a healthy body shape without straining yourself by adopting a “scientific approach that suits your constitution.” Find the diet method that’s best for you and get the body of your dreams!
Mindset for successful genetic dieting
Dieting using genetic testing is a scientifically based method, but the most important thing for success is “continuity.” Here we will introduce the mindset that will help you maintain a healthy body in the long term.
When you start a diet, you may feel guilty, thinking, “I ate too much today,” or “I skipped exercise.” However, if you try to do it perfectly, you may end up getting stressed, which may make it more difficult to continue the diet.
Points to keep in mind
Look at your balance on a weekly or monthly basis, not on a daily basis
Even if you fail, don’t get discouraged. Just recover from the next day and you’ll be fine.
Consider 80% achievement to be enough, and continue within a reasonable range.
2. Build on small successes
If you try to make big changes, you’ll likely give up along the way. The key is to set goals as specific as possible and progress while enjoying a sense of accomplishment.
Examples in Practice
Break your goals down into smaller ones : Instead of saying “lose 3% of your body fat in a month,” set smaller behavioral goals like “exercise 10 minutes every day” or “drink 2 liters of water a day.”
Record your progress : Not only changes in your weight and body fat percentage, but also record what you ate today, the time you exercised, and more, to help you develop good habits.
Reward yourself : When you achieve your goal, give yourself a small reward (such as buying a new outfit or watching your favorite movie)
3. Make dieting fun
To be successful with the genetic diet, it is important to have fun while doing it. Don’t continue it out of a sense of obligation, but incorporate some element of excitement into it.
Ideas to keep it fun
Try new recipes : Try different recipes to enjoy foods that are right for your genes.
Make training entertaining : Exercise while listening to music, train with friends, etc.
Be particular about your clothing and items : Having your favorite clothing and items will boost your motivation.
“Continuity is the key to success” in genetic dieting
By utilizing genetic testing, you can find a diet method that suits you. However, the most important thing is to “continue the method that suits you.”
Even if it’s just a little at a time, find a lifestyle that suits you and maintain a healthy body in the long term!
Summary
By utilizing genetic testing, you can scientifically understand your fat burning rate and metabolic characteristics and choose the optimal diet method. Since how easily you burn fat and what foods you eat varies depending on your genes, it is important to incorporate foods and exercises that suit your individual constitution.
However, your genetics alone don’t determine whether or not you’ll succeed in dieting. The key to success is to develop sustainable habits and have fun while doing it . Find a method that works for you and build a healthy lifestyle!
