When it comes to weight loss, most people focus on the basics: macronutrients, micronutrients, and the overall composition of their meals. However, there’s another critical aspect to consider and that is our behavioral responses to food.
These behavioural responses can actually be influenced by some of the genetic variations we carry.
So when you think about food because you are hungry your genes may be influencing your perception of “hunger”.
One of these genes, FTO, affects the signal from your gut to your brain, telling you when you’re full. For some individuals, they carry a genetic variation that makes this communication between the gut and brain less efficient. The result is they still think they are hungry even though their body has had enough food so they end up overeating due to the delayed response telling them their full.
If you wonder if you carry this genetic variation then here are a few tips:
- Plate your food in the kitchen based on a healthy food plan knowing you are getting enough food. Do not bring the serving dishes to the table (family style) because it is too easy to keep serving yourself more food and overdoing it.
- After you finish your meal, make a rule with yourself that you will wait 10 – 15 minutes before going back into the kitchen to get more food. This will allow the extra time you may require due to the genomic variation creating a delayed fullness response to reach your brain. Then you will know if you are really still hungry and your body needs more food or if that hunger has subsided.
There is another gene, the MC4R gene, which influences the sensation of satisfaction in the mouth as opposed to a sense of fullness from the stomach. Those with a particular variant of this MC4R gene may find it difficult to experience satiety after a meal, leading to a continuous craving for more food. After they eat they just feel they need something more, not quite satisfied and will find themselves grazing through the kitchen soon after eating.
If you have a feeling you may carry this variation of this gene then here is a tip:
- When you eat out or make a meal try to incorporate different flavours and textures so it creates more stimulus in your mouth triggering a feeling of satiety. If you eat a meal that is bland in flavour and all one type of texture you will not feel satisfied. So have some crunchy and smooth textures, along with spices, finish with some sweetness from fruit or healthy dark chocolate.
- Practise mindfulness while eating. By slowing down when you eat and taking the time to focus on the flavours and and textures in your food it will also help to create more satiety and minimize the chance of counter/cupboard surfing soon after eating.
When a person struggles with sticking to healthier eating habits their problem isn’t, “I bought the wrong thing”, or “ I don’t know how to cook”, or “ I’m too lazy” or “I have no discipline”. It is so much more complex.
By understanding the genetic factors at play, we can develop more effective and personalized eating and lifestyle strategies that go way beyond mere calorie counting or food choices. Taking this genomic perspective into account allows us to tailor our nutrition plans and eating habits to better align with our unique genetic profiles.
Experiment with some of the tips suggested earlier in this blog and see how they help you.
It is also possible to have your functional genomics tested so you can gain a clear understanding of your genomics and how to create a more personalized lifestyle plan that aligns best with the genetic variations you carry. If you are interested in learning more about this testing then send an email here and ask for more information.