The obesity gene and PCOS (FTO)
The obesity gene and PCOS (FTO)
What does this gene can tell us?
Hi everyone,
How is your August going?
Today, we discuss a gene that is associated with obesity.
I love this topic because it explains why some people might carry more weight than others, and it has nothing to do with willpower. The kind of judgement society puts on obese individuals is extremely harmful. From a place of judgement, people go on these extreme diets that don’t work because there is more than eating behaviours behind the weight.
One such thing is the FTO gene. Surprisingly, this gene has been found in all parts of the world, meaning it has been around for a long time. Evolutionarily, the FTO gene may have provided an advantage in environments where food scarcity was common. Genetic variations that promote efficient fat storage and energy use could have been beneficial for survival; however, they are not in our current food-abundant environment.
How does it affect our behaviour?
FTO is found expressed in fat cells and the skeletal muscles. However, the highest expression in the hypothalamus is the region that controls energy balance. With this in mind, it has an effect on our appetite and the formation of fat cells.
Appetite
People with the FTO gene seem to have a higher appetite
This seems to be down to having higher levels of the hunger hormone ghrelin, meaning they feel hungrier much quicker and more often.
Fat cells formation
Variations in these genes have been shown to promote pre-fat cells quicker to mature fat cells.
You can see how higher hunger needs coupled with speedy fat cell formation can lead to excess weight being put on.
Its link with PCOS
Specific variations in the FTO gene increased PCOS risk threefold. This gene can also impact our condition because it affects BMI and weight gain, which in turn disrupts our hormones.
What can I do about it?
I speak to people about genetics all the time, and the main question I get is: Well if I know my genes, what can I do about it? This is a fair question, and a lot of people choose not to check their genes for this exact reason.
This is true for certain genes. There is not much you can do about it yet. For others, evidence of changes in nutrition, exercise, and behaviour can either exaggerate the effect of these genes or minimise it.
For the FTO gene, the following evidence exists:
Green tea
A specific compound found in green tea (EGCG) has been found to down-regulate the fat cell formation promoted by the FTO gene. This can explain why green tea is promoted as a weight loss aider all across the internet. This has not yet been proven in humans. The effect of green tea on weight has quite a few studies, but none of them looked to see if these people had this gene. I see this as a simple and straightforward thing to add to your routine if you have this gene variation.
Protein
The effect of protein on the FTO gene was assessed in the POUNDS LOST trial, which was a 2-y randomized clinical trial for weight loss. They allocated people to 4 different types of diets (with different % of macros), a caloric restriction and behaviour change counselling. A significant decrease in food cravings and appetite happened in those assigned to the high-protein diet at 6 months. It has been suggested that the amino acids found in protein down-regulate the FTO messenger and reduce appetite. We know that protein keeps us fuller for longer.
Those who stayed in the trial lost around 4kg after 2 years. It shows how hard it is to lose weight. It's crazy that people on the internet suggest you can lose 4kg in 2 weeks, and people believe them. This was regardless of which diet they were on.
For some, this reduced appetite didn’t last beyond six months. Why? They think it’s because people stopped adhering to the diet requirements.
Getting enough protein at every meal is challenging as it’s not as easy. Imagine how easy and cheap it is to get a piece of bread vs. steak. However, I think with the right behaviour change methodology and closer long-term monitoring, where people can be spotted when they are drifting back, it’s possible.
The good news is that those with the FTO gene seem to respond to weight loss intervention in the same way as those without. In one large study, it was shown that people with the higher-risk variant lost even more weight.
The crazy thing is that a study done on different variations (there are multiple shows that lower protein intake, less than 18% of daily energy, is more beneficial. I can’t wait for the full personalisation of diets!
Mediterranean diet
The Med Diet has been shown to effectively reduce obesity risk in genetically predisposed individuals with certain genetic variations. Eating in this style might suit someone with certain genetic variations.
High consumption of vegetables, fruits, legumes, nuts, and cereals: These food items are staples of the Med Diet, providing essential nutrients, fibre, and antioxidants. This composition helps reduce the risk of obesity by promoting satiety and lowering overall calorie intake.
Improved satiety with high-fibre foods
These are examples of what to do if you have it. In addition to changing your lifestyle to fit these genetic variations, knowing if you have them might make you feel less guilty and understand that it’s not down to your discipline. If you’d like to see if you have this gene, it is tested in our genetic-based PCOS program. Download the brochure here if you’d like to see the structure and what we will work on.
You can secure your spot here: https://pcos-clinic.com/
See you next Sunday,
Francesca
References
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Disclaimer: We are all unique in our ways, so this information is for educational purposes only. In my communications, I summarise research data and bring my experience. This shouldn’t be viewed as medical advice at any point. Please consult your healthcare provider further about your health needs.