Genetics of obesity
Genetic counseling training
How do genes control your body weight and what can a genetic test tell you? How can you use inborn strengths and weaknesses to improve weight loss success? Training for genetic counseling in the genetics of obesity.
Spoken text of the video
Section 1: Introduction
Chapter 2: The genetics of obesity. Scientists have found out that eighty that around sixty to eighty percent of obesity of being overweight is caused by genetics, it's not just our lifestyle but it is a genetic predisposition that causes us to be more likely to be obese and part of the problem is what I want you, want to give you, want to show you. The DNAnutriControl program is modular, so you have the option to say I want to use genetics to lose weight more effectively or I want to use genetics to find out what food's healthy and what food's unhealthy for me or I want to do both, so basically if you want to lose weight effectively it's the weight sensor part, this part here. If you wanna eat healthy it's this here and both of them had a food list.
So this part of this training is all about the weight sensor, weight loss based on your genetic profile.Now, first of all I need to say that this doesn't mean you do a genetic test, you sit on a couch and you lose weight.It is a program that is going to make you do more exercise and eat less. So that's important part, so even critics that say genetics this is rubbish for weight loss, they cannot deny that these two aspects are going to be effective.However, what we do is what kind of things you eat and what kind of exercise you do. We fine tune the work of genetics, so the concept am going to explain in a bit more detail.
Section 2: Obesity
So, obesity has two main reasons; one being too little exercise, so you don't burn enough energy and the other one is too much food, so you get too much energy and and you don't use it up, but we all know a lot of people have exactly this kind of lifestyle but they don't avoid it. So, what's the difference between people that have this type of lifestyle, why they don't react to it and others do. And for this, I would like to show you three hypothetical ladies; Kate Lucy and Cindy. Let's say they've all the same body height and they're all young and slim. However, they have the optimum body weight of fifty kilograms. However, they have a very unhealthy lifestyle and they eat a lot of fat, a lot of fatty food for many years, and this is actually what a scientific study has also done. It took people and gave them a lot of fat, they knew it was unhealthy for people, they wanted to see what happens.
And the scientific study saw the following effect: some of them gained weight, some of them gained less weight, even though they ate the same amount, and some didn't gain weight at all.It's kind of counterintuitive because you've assumed that fat and a lot of calories, if you eat more you must gain weight. So, for some reason, even though all three of them ate the same amount of fat, some of them gained weight while others did not and scientists found this interesting and thought what is the reason behind this and they came up with the explanation that you might have heard it must be in the genes and in fact it is.
Here is a certain gene the PPARP gene and fabp2 gene, two different types of genes and scientists found that there are different versions of these genes, so one type of gene causes the person to, when a fatty meal is eaten, to absorb a lot of fat as much as possible. So, this one causes you to absorb a lot of fat from food and then there's another version which causes you to be protective from this. So the body absorbs fat and eventually a gene says sorry no more and the rest stays in the intestin; some are sensitive and some are protected and the same goes for another gene. I have to say this is a very big simplification of a very complex genetic system; the more genes involved it's more complicated than this, but this is a very nice example to explain the concept quite well.
Section 3: Science and obesity
So there are different versions; some genes say you're sensitive to fat and others not and now how do we know this?Obviously from scientific publications, and let's just have a quick look at different science and behind it and scientific studies and this from genetic polymorphis or genetic variations. Always compare a person with genetic variation with a person that doesn't have this genetic variation and you would have few hundred of these and few hundred of these and then they can compare. So they compare no genetic variation with genetic variation and the first thirty studies the combination studies that look at different ones to combine them, this here is the source so in this you can find the study in case you're interested.
They found that people with the genetic variation had already higher body weight higher body mass, a higher general body weight than people without genetic variation and as I've said eighty percent of obesity is genetic. This is part of the problem because some people have this genetic variation and they have increased BMI already. This genetic variation already predisposes you to be more overweight. Then, one study found, in the experiment the one we mentioned, it just gave them more fat in the diet and saw what happened and then they looked at how the different genetics have responded. It was very interesting; people with the genetic variation gained weight and the ones without did not gain weight.
Now, scientists would say interesting but no way I don't believe it and then they would say I need a replication study because may be the person lied that did the study, may be the person made a critical error in study design. So really single genetic studies are interesting but still they are not convincing to scientists that take the trade seriously so they say I want a replication study.Now, this is what happened; a larger study with twice as many people done by a different scientific group, so also excluding what they did something wrong and came to the wrong conclusion, had a different population, they did the same thing; more fat, and in the end they found out people with genetic variation increased BMI, gained weight while the others did not.
So two different groups on two different populations did the same thing they found the same thing and this is when scientists say there might be something, some truth to it and preferably we want more free or more studies that show the same thing. And this gene, the PPARP gene, is not something that science has discovered two weeks ago and there was one publication and we made some genetic test out of it, this gene is something that science has known for ages: there are 7500 different genetic studies done on this gene, not all to do with fat sensitivity but some with diabetes and some with others. But, this is just show, this is not something that we just discovered but science knows a lot about this gene and it has been under scrutiny by many scientists and it's not something new. So, there is a lot of strong science behind this, so how can this be explained, how can genetic variation cause this effect and not gaining weight with fat?
So, if you eat a fatty meal and this here the inside of the intestin here's fat in the intestin and the body says great fat has a lot of energy I can eat something out of it and the body starts to absorb it. And more and more fat is absorbed and eventually a gene kicks in, this is a simplified way, a gene kicks in and says ok thank you that's enough and the rest of the fat stays in the intestin and it's secreted. So no matter if this person has eaten a small amount of fat or a large amount of fat, it stays in the intestin it's not absorbed and it has no effect on body weight and this is why some people can eat more fat without any effect. And this is what the study has shown. So why do some people gain weight? And that is because of genetic variation disrupting this protective effect. So, this genetic variation that some people have inherited disable the function of this gene so to speak and fat is absorbed and actually now the gene can say thank you it's enough but this function is lost and all of the fat is absorbed and the more fat to eat the more fat is absorbed and excessive fat that is not used is then also absorbed for later and that's the problem of obesity.
So, this genetic variation and others like it can really influence if the fat stays in the intestin and it doesn't have an effect on me or is absorbed and stored.Good, so now we understand this and having lots of genes that are of the negative type where lots of fat is absorbed is going detrimental; if you have a lot of fat in your diet so Kate had the negative genetic factors and she's going to be very overweight with such an unhealthy fat rich lifestyle.Cindy has only one of the negative versions and a positive version of it's less she gained less weight than Kate, and Lucy has the perfect genetic variations and as we've seen in the studies these people with these genes won't gain weight when they eat more fat.
Section 4: Carb-sensitive, Fat-sensitive
This explains, this gene explain the variance between how people react to a fatty diet. Ok, so fat is one reason, fat has a lot of calories but so do carbohydates, sugars and it's a similar story here; if you take a lot of carbohydrates and you give to three people over the years some of them will gain weight and others will not. Again, scientists looked into it and they found that the ADRB2 gene to be responsible for this effect. There is a version that makes overweight if you eat a lot of carbohydrates and there is another version that does not. So, if you have this protection you are less prone to become overweight with lots of carbohydrates and if you have the risk version you are.
So, we can look at the two different concepts together if you have a person. If you look at the gene of fat sensitivity the person might have a lot of fat versions and then if you also look at the carbohydrate sensitivity and this person is protected from carbohydrate sensitivity. Here it is the other way around, if you then look at it we will class them in the following groups; Carbohydrate burners means that they burn carbohydrates and they don't save them they are fat sensitive carbohydrate burners type has fat sensitive gene and carbohydrate protecting gene, so Kate would be a Carb-Burner, then Lucy is the other way around, she has a risk of carbohydrate but fat is not a problem, what we call it a Fat-Burner, carbohydrate sensitive and Cindy is somewhere between these types.
So really looking into the genes of every person, we can predict how a person is going to respond to a high carb or low carb or high carb low fat high fat diet. So, what would you, ask yourself the question, what would you recommend to Kate, what kind of diet? There is low carb low fat, what would you tell her if she's fat sensitive? Then you would recommend a low fat diet and carbohydrate is another problem she could eat more carbohydrate. For Lucy, it's the other way around; she's carbohydrate sensitive so low carb is important, more fat that's not a problem and the mixed type will be balanced so you really need to check that you have the right balance between the two different nutrients.
Just one quick thing, I keep talking about fat and carbohydrate what about protein? That's a very valid question because protein is just as important, that's the third macronutrient that contains calories and it's important to keep them and check and have the right amount for weight loss, and the reason why we don't talk about this specifically is because protein we haven't found any genetic variations that modify how you react to protein. So, as far as we know scientifically every body has the same weight gain effect for protein, so we keep the amount of protein for all people the same because so far we don't know if we should modify, increase it or decrease it, for some people and we do know that fat and carbohydrates are different from one person to the next so we do modulate this, that's why I I keep protein kind of in the background, it's very important, it's the same for every one, that's why I don't talk about it very much but it's an integral part of the right nutrition.
Section 5: Exercise
So, coming back here, now we know how food and food can influence, different types of food can influence our body weight now we got exercise. Now, let's take these three ladies and they are all overweight and put them in an exercise program and this is something that people, trainers and sports do use, very often observe. Everybody does the same program and in the end some people have lost a huge amounts of weight, so it was very effective, they responded very well to it; others less well, others again hardly at at all.
There is a very big difference of how well your body responds to exercise; you can up to three four different, so just imagine you and your friend you go the gym and you want to lose weight, you do the same exercise every time, you eat the same stuff and he ends up losing three times more weight than you. Extremely unfair, but that's just how nature works unfortunately. There is a big difference among a person to the next and again genes are responsible for this. We found there are some genetic variations that make weight loss of course very effective, the body responds very quickly and there are other genetic variants that slow this down, so you lose weight very, it is very difficult to lose weight through exercise or you might have a mixture. So, asking how effective is exercise for weight loss for Kate is very marginally effective, she is still going to lose weight no doubt about that but a lot less than Lucy which has the optimum genes, so for her exercise is very effective and Cindy somewhere in-between. So people just respond differently.
Section 6: Eating less
Now eating less surprisingly has the same effect. Some people when they eat a lot less, their weight goes up very quickly, other people moderately and other people hardly at all. So counting calories is a good step in the right direction, make you sure you burn more than you get but it's a bit more difficult than that because really even the same amount of calorie reduction leads to different amount of weight loss in different people. Again it's genes so you get the idea some people have positive genes and it's very effective others have negative genes it's not effective and others somewhere in-between, and it's a different group of genes. So we know how effective exercise is; not at all, not very much for her and very much for her, eating less is very effective for her (inaudible) hardly for her and somewhere in between.
So for one thing we know how carbohydrates sensitive or fat sensitive you are and now we know how good exercise is and how good, how effective eating less or calorie reduction, again what would you, ask yourself the question, what would you recommend to Kate what she all wants is to lose weight should she go to the gym or you want to lose weight you have to starve yourself to death and not eat anything. Here you recommend doing a little bit of exercise and eating a lot less because this is the best most effective way for her. Just think about it, if you say I just continue eating what you're eating then go to the gym, this is the least effective way for her, which means she will have a lot of effort, very little result and a lot of demotivation looking at other people around her that are losing weight.
So really it's a good idea to use (inaudible) what works best use its strenghts and avoiding weaknesses, yet you will still have to recommend exercise to her; it activates metabolism, it's an important aspect of weight loss but a small exercise for her is completely sufficient, no need to put around a marathon running regime when this is not the best way for her to lose weight. Now how about Lucy what would you do here; exercise is the best fastest most efficient way to lose weight, so you would recommend to her going to the gym, doing extensive program because this is a very fast way to lose weight and she should still eat a little less; less calories taken in than she burns to make sure she loses weight, but she should burn a lot more through exercise and Cindy somewhere in-between.
So now you've understood that the concept of how genes influence us and how we can use this information to find out what you should do more of. So the question that every person that wants to lose weight faces is should I do a lot of exercise and eat a little less should I eat a lot less and do just a little bit of exercise or some where in-between? And for genetics we can tell you this is likely to be most effective for you.So, we would balance, it we would say an average, this is where we deal about algorithms exercise 133 kcal per day and eat -717 kcal less per day, so that's already decided certain amount of food; eat a lot less so this person eat a lot less and still eat a certain amount of food.
Next question, should I eat low carb low fat balanced or some where in-between. Again, genetics found out what is likely to be the best and we do this now in our algorithm from scientific studies through percentages; 48 % of the calorie should come from carbohydrates, 20 % from protein and thirty two from fat. This is all a lot of numbers. This is not something you or the customer would have to work with, this is these are the numbers in the background that we work with that we've determined through scientific studies and now the program is means to ensure that the person burns up much calories from exercise burns that many calories from exercise, reduces that many calories through eating less and from what they eat they only eat the stuff that doesn't make them overweight multiplying the effect.
Section 7: The twins: genetic vs. standard weight loss
Alright so if we now compare maybe (inaudible) twins, they have exactly the same genes, one of them has done a genetic test and doesn’t tell the other one that he did and through the genetic test we know that those two guys had the genetic type of exercise is very effective, eating less is less effective and they’re carbohydrate sensitive. So the person that doesn’t know about his or her genetic programming would say well eating too much is the problem so I’m going to eat a lot less, I don’t like exercise I just eat a lot less and hope to lose weight. Now from genetics we know that actually not really a good idea because little sport is counterproductive because exercise would have been the best way to lose weight and eating less what he does a lot of is less effective, so it’s really wasted effort while the person with the genetic test says ok I need to do exercise and eat a little less this is the right program for me.
The next question is fat, well if you’re overweight and you have too much fat, so fat must be bad so I go for a low-fat diet. However, this person is carbohydrate sensitive, this person knows am carbohydrate sensitive so I can go for a low-carb diet and I can eat more fat and and I actually like fatty food, it’s too hard for me and in the end this person did everything wrong and this for genetics he did everything right; both of them would have lost weight. However, the results would be different, so fictitious in this case, but five kilograms and twelve point five kilograms. We know from studies that have looked at genetic programs vs. generic programs that the weight loss success is around 2.5 times more effective, you still have to put effort in, there is no doubt about it; it doesn’t mean you’re sitting on the couch and you’ll lose weight but you’re doing what is most effective, still still a lot of effort but it’s more effective because you’re doing the right stuff.
So around 2.5 times more effective and these guys here are (inaudible) genes are causing these problems. We are, this is actually a cut off from the reports we’re calling it the weight gene 13 to 8. Just to simply things, this here really is the scientific name and also we’re looking at the whole gene because if we take your FAPB2 gene and mine and put them next to each other the code will be almost identical. They are only like 1, 2, 3 different locations where there might be a different letter in my genes than in yours and this genetic variations are common. We know that if there’s an A here you are carbohydrate sensitive and if there’s a G here you are fat sensitive for example, simplified.
So what we’re really interested in is genetic variations because that is what is different from one person to the next and that is also what scientific studies have focused on.So the result here will show A slash A means on both genes every person has two copies of the gene one from the father and one from the mother, both genes have at this position the letter A and from science we then know this means carbohydrate sensitive, down here for example see G A, it means one copy has a G and the other copy has an A. This really a laboratory result, it’s kind of like like a blood analysis; there are a lot of numbers and you need an expert to tell you what it means. The same here, you can have this result checked because other laboratories should find exactly the same information, this will be the same from birth to the end of the life of the person. So this is an unchanging genetic tendency, so all of the tendencies that we do test and do find out will will help you to know what is the genetic predisposition until the end of the life. These are the genes that cause different effects and from these genes and from knowing science about them and the effects about them we can then summarise what kind of information we can get from them and this here is a summary and I have to say I will go through this in more detail.
Section 8: Genetic analysis
There is another training. It’s actually a counselling mentor for the customer and I recommend that you also watch this. It will tell you how to explain every different, every example. Here I want to quickly jump over it because it’s it will be too much detail but this here is basically the summary of all of the genes, the A genes we’ve been testing and it will tell you in the end interesting information. So for example you gain weight from carbohydrates, some very much and some hardly, you gain weight from fat hardly or a lot, so the arrow shows where this person is.
This person you can see is carbohydrate sensitive and fat insensitive or you have the other way around. It might also be both of them are higher and some people when you do counselling feel this is hard to find out I am sensitive to everything so I can’t eat everything. This is the wrong way to understand it, in case you see this kind of sentiment do intervene and say no no this is the best result that you could have because it means you can eat both different types because this this guy here could hardly eat any carbohydrates only fatty stuff, so he might like some carbohydrate things but they are no longer available to him and he might be the other way around for the other one, so really the best result that you could wish for is a balanced type; it might be more of this or more of this, but if you’re the balanced type you have more options of choosing foods you like than if this an extreme result as here. So in case they feel this hard thing, do intervene, how strong is the yo-yo effect the rebound effect so the weight to regain after losing weight effectively for some people, it’s very strong for others, it’s weak, more fat around your organs from for some people that eat more, that’s fat fat around the organs in the inside of the stomach, the belly it’s metabolically more active more unhealthy than fat around the hips, some people have more of it and some less.
Section 9: Type analysis (muscle mass)
How much muscle mass do you lose when you reduce calories? This is actually an interesting story. There is, there was a, it’s actually a sad story, there was a prison in America in the US where the prisoners decided to go on a hunger strike. There were some prisoners which were overweight and others which were normal weight, they eventually starved themselves to death.What was scientifically interesting was that the ones with a lot of fat as well as the normal weight ones died after sixty days, sixty days with no food they died. The reason was the following: if you want to use fat, to break down fat as an energy source, you also need an acid protein and this one is extracted from muscle.
So when you break down fat, it will require the muscle to use the energy, so what happened in these prisoners is that after sixty days the overweight ones as well as the normal weight ones who had about the same muscle mass after the sixty days they run out of muscle mass to use and then eventually they didn’t have enough strength to breathe and eventually they died in this case. So what do we learn from this? if I want to break down on fat I also need to break down muscle, muscle protein. For some people, it’s faster. Scientific studies have shown that some genetic variation increases the effect, but others reduce it and in this case is much, so this person loses a lot of muscle mass other people lose less. Wat to do we this information, we’re going to find out in a minute. This is the kind of information we can read from genes.
Section 10: Behavioural analysis
The next thing is behavioural analysis, that’s all quite interesting. Nature has given us a system that whenever we run low on energy low nutrients in our blood that few genes kick in and create a feeling of hunger and then the animal goes out and search for food cave men go out and search of a mammoth and we get up from the couch and go to the fridge, so this feeling of hunger is regulated by genes and gene variations can make it stronger or weaker. So some people with certain gene variations are here suffer more from eating for a long time and other people don’t and similar with the feeling of being full. So when you eat something first the food ends up in the stomach and then the first food fragments go into the small intestin and that is where they beging to initiates the feeling of satiety.
It’s a hormonial thing and the body realizes I’ve got energy or I’ve got nutrients, ok let’s send a message up: thank you no more food and this is faster for some people and slower for others. So if this is a slow response due to genetics, again it’s genes modulate this; a slow response you might have eaten one and a half pizza before you realize you’re not hungry and if it’s a faster response you will finish a pizza. So some people tend to overeat because of having a weak feeling of being hungry and others don’t tend to because they are not hungry and this is what we’ll find out in these two here.
Then do you intend to eat high-calorie diet because of your genes? That’s interesting. If we take one hundred people with a certain genetic variation give them a buffet and put all different kinds of food on that and give them a plate and say ok now choose what you want to eat and put it on your plate, they will do that. Then you put them aside, all with their plates and you take another hundred with other genetic variation and tell them to do the same thing, everybody chosses what he thinks he would like to eat and then you count the amount of calories on the plates of the people without the genetic variation and the ones with genetic variation and you will find that these guys have significantly more calories on their plates than these guys.
So the genetic variation has somehow, people don’t even understand how how this’s happened but somehow these genetic variations make these people prefer food that has a a lot of fat, a lot of sugar, a lot of calories while these guys are less prone to that. So, really this genetic variation will will in this case not seduce you into eating calories but in this case it will. It’s important to be aware of this manipulation by genes. The same goes for snacks. People are found, people with a certain genetic variation tend to eat more snacks than people without and snacks that’s a common problem.They say am only eating a salad three times a day why I am overweight? But then he’s watching television and drink a coke and a packet of crisps and in the bus they’re reading and eating a chocolate bar and that’s where all of these calories come from.So again people should be aware that they tend to eat more snacks than others based on their genetic programming, so they’re kind being manipulated by their genes.
Section 11: Strategy part
Now this is what we’ve read from the genes; what genetic tendencies a person has. Now there is no use of doing all of this without using this information now and this what the strategy part is about. So for one thing, here you can see the balance between low-fat and low-carbohydrate. We’ve already talked about this carbohydrate sensitive; means you’re low-carb and not fat sensitive that’s why this person is all the way over here so low-carb diet is the right one for this and low-fat diet might be right for someone else otherwise the arrow is somewhere in between. The next question is the exercise question. I’ve explained to you that some people respond very well, others do not and some people respond very well to eating less and others do not, so we look at how good this each one of these two things respond and then we say that much of eating less and that much of exercise. And here the question is somewhere more in the direction of calorie reduction.
Now, what will never happen is that a person with, get a result exercise completely useless, forget about it just eat less or the other way around just exercise, eating less doesn’t work. This is not how to be understood and it is also not true so even if exercise is less effective, it still has some effect and it still is important for a number of health aspect, also to make your metabolism more active. What I would tell people who are all the way over here, they should be happy because a light exercise program is completely sufficient for them, while if they’re over here you can say congratulations this exercise is a very good way for you to lose weight; your body is going to respond very quickly so we gonna do an intensive program of exercise because that is going to motivate you because you’re going to get good results very quickly.
Then the question of muscle mass loss, as we said the prisoners remember some people lose more muscle mass, they need to counteract this by doing muscle building exercise, that’s weight lifting circle training, anything where you use a lot of strength and go to your limits, so if you’re here you should do more power-oriented sports, if however your muscle mass loss is very low you do outdoor sports is sufficient. So really when a person does choose what kind of sports they want to do they should tailor it so that they maintain their muscle mass, after all you don’t want to lose weight so the number goes down so you won’t have a fatty body so you want to maintain muscles while losing fat and here are the meals; this is basically dependent on the number of or the intensity of hunger and satiety.
If you’re very prone to hunger not eating for a long time is going to really really make it difficult for you, so what we do is we recommend five daily meals, if you have a strong feeling of hunger it’s not it doesn’t mean you can eat more, just eat the same amount in small pieces. If you eat three daily meals, you have a low feeling of hunger, you’re not gonna suffer much for a long period it’s actually also beneficial because with the insoline, the long periods of not eating, the insoline reaches a certain level which improves weight loss, so this is actually beneficial and for some people it is four daily meals. However I would recommend to only saying this is a recommendation, because some people have five meals a day I’ve no time for this at work there is no time to have five meals don’t worry I drink a coffee it surpresses my hunger so am ok with it.So do make this as a recommendation, don’t make it as a rule that they have to follow, it’s something we would recommend to deal with (inaudible) tendencies, it would make it easier but it’s nota definite rule that they need to follow.
Section 12: The program
Alright and then the program has three different phases. Genes are not gonna change the genetic programming for you are fat sensitive and it’s going to remain for the rest of your life. So what is special about this program is it’s not something like a blood test; we find out Christmas was yesterday that’s why all your blood work is all over the place, we find out how your body is built and you’re going to become remain fat sensitive for the rest of your life. If you are genetically so this program gave you the insight into something that you’re going to take with you for the rest of your life and it should be the initiation for you not to decide ok I do this program because it takes three months and blood work told me I should eat this and after three months everything is forgotten, you throw away the report and you’re back bak to where you started, but this is going to or should be changing your habits for the rest of your life.
So the first phase is going to be weight loss phase, if I want to lose fifty kilograms or if I want to lose ten kilograms I go to this phase and stay in there and lose weight very quickly and eventually am gonna reach the weight that I want and then I go on to the next stage.It’s longer for people that want to lose more weight and shorter for people that want to only lose one or two kilos. Alright the next stage is the adaptation phase, if we immediately increase calories some people’s bodies might think »wow great calories, I’ve been starving I’ll save them because who knows if am gonna be starving again«, so they start saving the calories and they beging to gain weight, very quickly the rebound effect.
Now to combat this, we need to increase calories slowly, so you’ve lost weight you eat a little more, a little more, the exercise program is gonna be less intense and then eventually you reach the stable phase and that is hopefully for the rest of your life. And then you would have already learned what food is good for you or it’s bad for you and how much you are allowed to eat. So these three phases exist, some people say I only, around twenty percent of customers by the way, I only wanna know how to maintain my weight so they can immediately go to stage three. Ok, and now there is the foods item system.
This is one of the ways of how to plan your nutrition and for this I need to explain the concept; taking two very different types of food, rice pudding has a lot of carbohydrates, high in fat, bacon with a lot of fat, high in fat, low in carbohydrates. So these are both things that contain a lot of calories but different types. So if you take a fat sensitive person they are going to have the same weight gain potential from a huge portion of carbohydrate-rich rice pudding and as they would have from a very small piece of fat, so they can each have the same effect; a lot of carbohydrates rich food but very small portions of something with a lot of fat. Carbohydrate sensitive person is the other way around, so really even though (inaudible) they might contain the same amount of calories, he can eat a lot more of that and less of that or the other way around depending on your genetic programming. So the first option of how to use the program, how to how to plan your diet based on the genes is the food item system. Now the drawbacks and there are different number of things you should just know all of them and you can recommend to your customers and the people you counsel which ones would be best, but this food item system is relatively complex, it takes some time to use however it’s very flexible and very effective.
And now let me explain how this works. In the back of the report you will see this list of different food items, it’s around one thousand or a bit more and you will see these bars here. This is actually cut one of these, this bar shows you the weight gain potential this type of food has for you and this is personalized, it’s different for people. What does this tell us? multi fruit juice is a small green bar so it has a quite low risk of weight gain potential for this person compared to fruit jam. So what we also see here twenty grams of fruit jam are going to have the same weight gain potential as one hundred and forty five grams of multi-fruit-juice, although you compare fruit jam twenty grams to general fruit eighty grams, so really different types of food have different response or cause different response from the body based on your genetics and this now is here are the relevant ones because a food item is one type of food, if I say I want to eat orange juice as well as bread and fried egg for breakfast that’s three food items. I chose to eat three things because I like them and my genes is gonna tell me orange juice is not a problem, have a lot of it, bread you’re carbohydrate sensitive only eat a little bit please, eggs ok some fat but you’re not fat sensitive.
This is the concept, so any type of food is going to be evaluated based on your genes and let’s say chicken has a lot of some, maybe some protein or fat, too much of fat for your genes so the program would say ah it’s not good for your genes, let’s just make it a small portion and then it’s ok to eat because it’s so little and then fish might be the right balance and you say that’s a good balance, let’s increase the amount let’s make a very big portion out of it and you can eat all of that and then when you combine the small bad item and the good right item in the end you gonna be close to the right balance, so the good item will eventually dominate the wrong small item. So you can choose different types of food, the program is going to tell you this is wrong for you this is a small portion or this is great for you this is a huge portion and then the item system works like this.
So in the report you gonna find this table here. These numbers are again personalized so they’re different this person during the weight loss phase used fourteen different items as I said, orange juice, bread and fried egg, three items three out of fourteen used for breakfast and I might choose chicken twice and bread and tomatoes for lunch so I can use fourteen items and by following the amounts you will have the right balance carbohydrates and fat and you will not eat too much; that’s the weight loss phase. Now let’s look at this, we’ve got fourteen here all this different types of food available and this person has fifteen available, for example (inaudible), this person specifically has fifteen, it says one time chicken because chicken is a huge portion for this person he messed three of them in bread and two of them in tomatoes that is then the ingredient for his lunch. That will be six food items out of the fifteen he kept. Now if he eats five meals per day he just break it up he says; four items, one item as a snack or five or four or if he eat three meals he eat five every time so really you can switch it around the way you want it.
Ok so what you do if you choose the type of food you want, it’s better to choose the ones with the green bars because the portions are a lot bigger and let me tell you if you do it right you’re going to create a menu plan where you are not going to be able to to manage to eat all fifteen items because some items might be half a kilo or something especially vegetables there are a lot of berry or strawberries. Half a kilo of strawberries would be one food item only and you can eat fifteen. So this will really teach you if you do something as bad for you, it’s gonna be a small thing and you gonna be hungry and not very satisfied if you choose the right type of food you’re going to be completely full and satisfied and even you’re going to eat the things you like and this is a very important education for this person because this person from then on is going to know for the rest of my life. This is bad for me this is good for me.
And you will see this kind of table in the report, this is the diet plan they can use this and just write here apple juice, how much bread, how much and so on. This is the food item system. It has drawbacks, it’s very complex because you have to choose and see how many grams and you need to calculate weight and so on although we’ve tried it it’s a little bit of work at the beginning then you know how much bread one food item is and you beging to get an idea of how much you can eat. But it gives you flexibility; you eat stuff that you like and it’s very effective because it gets the right balance.
The second option which I think is or actually we know from experience is the most popular option because it’s a very simple one, you just pay attention to the red and green bars so all you do is forget about the numbers. You say ok I only eat things with green small green bars and the red ones only once per week or on Sunday, not at all or exceptions. So again with one thousand food items you find out which one you like and (inaudible) of them it’s easy to switch over to other stuff you like.
So this is a very easy way and these people just don’t have to do any calculations or any counting this is a very effective way of using the program and as you can see different types of food have different bars you just choose things with the lowest bars and eat more of that.And then this is probably the easiest thing, the ready-made menu suggestions, this is very easy to follow you just check out which one you want, you have a number of things, seafood menu for example, you choose, you choose the one you like and you just follow the instructions and you eat, eat that. The problem is you have no flexibility, if there is something in there you don’t like that’s the problem, but you still have to eat it and this is very effective because it is extremely fine tuned to your genes and this is what it looks like; for breakfast this person will have a number of these, this is a whole days menu, some blackberries to lose weight, 288 g of yogurt, some pumpkin seeds, water and then for lunch it’s this and for dinner it’s this, and again you can use it for weight loss. For maintaining weight and two weeks in between (inaudible) lost your weight, next week you do this, it’s a bit more next week. It’s a bit more then to maintain weight, it’s here and if you follow this this is extremely fine-tuned, exactly the right amount of calories, the right amount of fat, carbohydrates as well.
This is a very easy way of following things. We also have the possibility just to let you know to extend this so we’re developing a recipe book where there are around forty such menus, daily menus you can choose and also a number of recipes which are adapted to your genes, so the ingredients are up or down regulated based, based on your genetic pro programming so that you can cook more elaborate things like chicken with pepper and rice and whatever. So there are other options for people who like this system. And then there is the fourth option which is my personal favourite that’s the DNAnutriControl Portal.
It’s an online online diet planning website. Basically what you do is you take your genetic information you log in. The program knows you’re carbohydrate sensitive and you shouldn’t it more calories than x to lose weight and it’s easy to use it’s very flexible and also very effective. I will not go into much detail about this because there is another training session that explains the functions and also explains the concept behind it. This here is what happens when you log in, so the program knows am carbohydrate sensitive and I shouldn’t eat more than that many calories. And then I can choose I want to lose weight, we click on this. I can also say I want to maintain weight, so I click here or I want to gain weight, so this program is meant for all of these stages.
Right now I want to lose weight, I click here and then the program will choose from 1.000 different, up to 15.000 different ingredients depending on language and will create a general random menu for me and then if I eat this I will eat the right amount of fat, carbohydrates and so on. And then it might say tuna and I say ah I don’t like tuna and I can just grab it and throw it away and then the program realizes ooh he’s throwing away free calories let’s use them to recalculate the others. So it shares these calories to all of the others to make sure that again you’re eating the right amount of carbohydrates, fat and protein and calories.
So whatever you do, it will recalculate and make sure you’re doing the right thing all you need to do is following the amounts that you’re having in your plan in your menu. Alright then it might be that you have fish fingers in your fridge and they are going to expire soon so you have to eat them, but your genetic test says fish fingers is pretty much the worst balance of of fat and carbohydrates for your genes, but nevertheless you want to eat them so you decide to put fish fingers in your lunch then the program realizes ooh he’s messing with the system and he’s trying to put too much fat. Then it says no problem because it’s going to recalculate all of the other types of food anything that has a lot of fat is going to be reduced in amount, the other ones increased in amount to balance the others messed in the system, so you can eat your bad fish fingers but if you eat the whole day in the way it is planned it is going to be balanced out.
And then this is what we see here, you can say I wanna cook something elaborate so instead of lunch and having the ingredients I just wanna put something, chicken with peppers and then you have the choice of a lot of different recipes. Again the program knows how much you’re allowed to eat and then it up and down regulates the amounts of ingredients, so for some people it might be a whole chicken breast that you put into the recipe, for others it will be zero point eight chicken breast and two spoons of oil and three spoons of oil for someone else and you can also plan any exercising here by the way.
So really this is a good way to tracking and manage everything. I am a big fan of this but then again some people don’t like online they should be forced to do so. Alright then again exercise we do know how much exercise a certain person is supposed to do and this is, this is how it looks in the program, this person should for example burn one hundred and twenty four kilo calories per day. This number is going to be different; higher for people with more exercise program, lower for others. Now this doesn’t mean you exercise every day because nobody has the time to do that but I can say ok I do this but am gonna do exercise four times a week then you find this table in here, four times a week and then there is aerobics if I do four sessions it will be thirty four minutes, ok let’s do that, I write down first session on monday, thirty four minutes of aerobics, then mountaineering great thirty minutes.
My second session and then I do soccer with my friends and actually do two times a week I play for one hour and that’s my session, session two and three. So this way I’ve planned my exercise and if I follow this regime on average I will have burned one hundred and twenty four kilo calories per day. Now there are different versions of this program, some are tailored for sport studios so the different types here will be more tailored toward different options of sports spheres, other versions are more for or for home where you have more free time activities, so you might see differences from what am showing you here, a different selection of different types of sport just so it’s tailored to the uses the sports do you just want to focus on sport studio or options while others want to just focus on free time activities. And then down here you can plan the sport, so you gonna find something like this in the table and you just write aerobics here, how long and when you play soccer and so on.
Section 13: Conclusion
Ok in the NutriControl program the portal where you can log in, you can plan it yourself as well you can set a bit more flexibility. It shows you how much you already planned for this week and you can say I am going dancing on wednesday luncheon or weight lifting on saturday you can click longer and the bar will go up and you can if you reached your mark or if you do more than you should be doing. So again exercise planning is quite easy with the portal and then as I’ve explained some people have low muscle mass loss and some people have high muscle mass loss, so when you counsel them and the muscle mass loss is extensive you can see it here, it’s here, they should do more power-oriented sports weight-lifting, power-requiring things where you reach your physical limits and you need a lot of strength. (end).