People who carry variations in two genes linked to appetite and digestion can lose more weight when taking drugs such as Wegovy and Mounjaro to treat obesity, research suggests. The findings, outlined in the Nature journal, external could explain why some people lose far more weight than others and why some have particularly bad side-effects, such as nausea and vomiting, while taking them.

The popular medicines remove feelings of hunger by acting like a natural gut hormone that makes users feel full.

The BBC is reporting that while genes may play a relatively modest role in influencing how well these drugs work, experts say other factors such as your sex, age and even where you come from can also have an impact.

It is thought at least 1.6 million people in the UK have tried weight-loss drugs in the past year, and that number is expected to rise. Most are being bought privately through online pharmacies. The NHS only offers Wegovy and Mounjaro to a small percentage of people who have obesity and other related health issues.

The percentage of body weight lost when taking weight-loss medication can vary widely. Drug trials suggest 14% weight loss on semaglutide (Ozempic and Wegovy) and 20% on tirzepatide (Mounjaro).

In this study, based on the experiences of 15,000 people taking weight-loss medications, they lost an average of 11.7% of their body weight during roughly eight months of treatment. Some lost 30% of their weight, while others lost little or nothing.

All of those 15,000 had previously signed up for gene-testing by the company 23andMe, which used that data to chart the experiences of people taking weight-loss drugs. By analysing millions of their genetic variants, the researchers found a pattern suggesting a link between some variants and the effectiveness of the drugs.

Professor Ruth Loos, from the University of Copenhagan, who wrote about the research in Nature journal, said: “The study found a genetic variant associated with weight loss, which was also associated with nausea. “People lose more weight if they have this variant.”

And that extra lost weight amounted to about 0.76kg (1.6 lbs) on average – but those people who carry two copies of the genes can double the amount they lose.

The variant is high in people with European ancestry – 64% carry one copy, while 16% of people carry two copies, she says. That compares to 7% of African Americans who carry a copy of the gene.

“If you carry the variant, you will lose more weight,” says Prof Loos.

The study found another variant that could be responsible for people experiencing side-effects such as nausea and vomiting when taking tirzepatide (Mounjaro). And that could mean up to 1% of people taking the drug will have really bad vomiting – nearly 15 times worse than normal.

Prof Loos said the genetic effect, while modest, “is similar to other factors – and not trivial”. However she said the findings need to be reproduced in other studies and, to date, that has not happened.

For Dr Marie Spreckley, from the University of Cambridge, “genetics is only one part of a much more complex picture”. She said the main drivers of outcomes are “behavioural, clinical, and treatment-related factors”. So how much daily exercise and healthy eating people do alongside taking the medication, as well as support and advice offered, plus other underlying health issues.

But there are other factors at play too.

Women are more than twice as likely to lose 15% of their body weight on Mounjaro than men, previous research suggests. Being younger, white or Asian are also thought to be linked to more weight loss – although the reasons are not fully understood. And the type of medication used, the dose and how long it is taken for have all been linked with greater weight loss.

In the long term, taking genetic and other information together could help guide the choice of which weight-loss drug to use, based on the potential benefits – something called “precision medicine”. But we are not there yet, said Professor Naveed Sattar, metabolic health expert from the University of Glasgow.

“Overall, these findings are scientifically interesting, but they are a long way from changing clinical practice,” he said. “What we really need now is more robust trial data to better define the balance of benefits and harms with these and many other emerging newer therapies.”

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Intermittent fasting typically involves not eating or drinking anything other than water for set periods of time, and in some cases limiting your calorie intake in the hours you are allowed to eat.

Is it safe?
The NHS website took an indepth look at a study into the benefits of fasting on alternate days and suggested that restricting calorie intake in this way may not be a good idea for those who have a chronic health condition or a history of eating disorders. Anyone in these categories is advised to speak to their GP before embarking on a new diet plan.

In general for healthy individuals, following a tried and tested and moderate fasting plan such as the 5:2 or 16:8 diets, is considered safe.

Is it a good way to lose weight?
Research from the University of California, San Francisco, recently poured cold water on the idea that simply restricting your hours of eating was enough to shift the pounds.

They tasked a group of volunteers with following a 16:8 fasting diet, while others ate three meals a day whenever they wanted.

Both groups saw a modest fall in their weight, suggesting the fasting plan made virtually no difference.

The diet is based on the 8 Hour Diet book, by author David Zinczenko and editor-in-chief of Men’s Health Peter Moore, who argues that a daily fasting period gives the body the time it needs to process food and burn away extra fat.

Scottish dietitian Dr Carrie Ruxton, who herself follows a 16:8 type plan, believes limiting your hours of eating can be useful but only if you are cutting out calories within that timeframe.

She said: “My take on this study is it’s good news that you can lose weight either way. For a long time I’ve believed there are many ways to lose weight and it depends on your own personal circumstances, preferences and the way you want to live your life. Too many people have been given the lie that there’s a perfect diet that you have to follow if you want to lose weight or be healthy and you’re made to feel guilty.

“If you eat carbohydrates you’re told, ‘Oh no, you shouldn’t be having that,’ or it’s the same if you eat fat, so it’s almost like for everything you want to eat there’s somebody leaning over your shoulder telling you you can’t eat it.

“It comes down to calories at the end of the day so whichever method works for you to cut your calories and create a calorie deficit, that is how you will lose weight best.”

Source: Press & Journal

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To help you lose weight, do not completely abandon foods that you love altogether. This will result in a strong desire for these foods and may end up in binge eating. Just about anything is fine in moderation, and can be a reward for sticking to your diet. As you slowly move away from eating greasy foods, you may find your desire for them lessening over time.

A good tip for losing weight is to pack healthy food with you if you’re going to be away from home. A lot of people make the mistake of not packing food with them and they are forced to resort to unhealthy food. It’s best to pack healthy food with you, in case you get hungry.

A good way to lose weight is to switch a lot of your foods to non-fat

For instance, switch the milk you drink to non-fat milk. Cheese is also very fattening and it’s not hard to find non-fat cheese in the grocery store. These simple changes can have a big impact.

To lose weight you need to burn off more calories daily than the number of calories you eat each day. Keep a daily list of the calories you eat and the calories you burn from exercise and other activities. Tracking will help you learn if you need to take in less calories or increase your activity level to increase your weight loss.

A great way to lose weight is to quit smoking. A lot of people might disagree and will say that you gain weight when you stop smoking, but when you quit smoking, you’ll have a lot more energy for working out. Smoking might suppress your appetite, but it also sucks away your energy.

Stock up on cooking spices. Eating healthy while you are trying to lose weight does not mean you only get to eat bland, tasteless foods. Make sure your spice rack is varied and well stocked. The right spices can make healthy foods taste as delicious as any high calorie alternative.

Use less sauces and dressings in your foods. Sauces and dressings are often made with oil or contain lots of sugar. Drowning your green salad in dressing or smothering your baked potato in sour cream, adds a lot of fat and calories. You can try using substitutes, such as non-fat sour cream, but you should also experiment with more spices to flavor your food.

When you’re cleaning your house, why not clean your kitchen of unhealthy foods as well? Take the time to go through your cupboards, fridge and pantry and toss out all the cookies, chips and other junk food that you have sitting around. If they’re not there to tempt you, you’ll be more likely to eat a healthy diet.

Try to eat more slowly at meals to lend a hand to your weight-loss efforts.

If you eat with others, introduce conversations at mealtime to season your meal, and you will find you are likely eating less, because you’re not stuffing food in your mouth every moment of the meal.

When trying to lose weight, one of the best things you can do for yourself is to go into this journey with a friend. Have a support system that you can lean on when you are getting discouraged. Having someone who is going through it at the same time is so helpful, and you can also learn some new tips.

Having a reward system in place will help with your weight loss journey. Set up small gifts for every 5 pounds you lose. Make sure the rewards are not in any way food related, but something small that will make you proud of the hard work that you have done.

When trying to lose weight, it always helps if you are in a good mood. Being in a bad mood or suffering a bout of depression will throw off your sleep patterns, cause you to eat for emotional reasons, and ultimately deter you from exercising properly. Make sure that you’re avoiding stress and staying in the mood to diet.

When you are setting your weight loss goal, the most important factor is to set a bar that you can reach. If you set a goal too high, you will become extremely frustrated and tempted to quit. Maintain manageable goals to help increase your persistence and motivation when losing weight.

You will be able to shed pounds and feel great. Work with the information you have learned and watch the pounds go away. By listening to this article’s advice, you’re on the way to a more healthy and active life.

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Carbohydrates-Fiber=Net Carbohydrates aka Blood Sugar!
To figure out how many grams of sugar a certain food will break down to, simply calculate net carbohydrates by subtracting fiber from total carbohydrates. Net carbs is the part of the carbohydrate that is digested and converted into blood sugar. Our bodies will use this glucose for energy or store as fat if there is excess.

For example, if you take a ½ cup of oats, that’s 27g total carbohydrates – 4 grams of fiber = 23 net carbs. That means 23g of net carbs will be converted to glucose.

How Fiber Aids in Weight Loss:
smoothie with fiber
Nets carbs, aka glucose, in excess causes weight gain. Fat loss can only happen in the absence of glucose because your body will always choose to burn the glucose in your bloodstream first before it burns any stored fat for fuel. In other words, you burn fat in between meals once you’ve burned through all the glucose in your bloodstream. For example, this can happen when you’re sleeping, when you wake up and you’re in a fasted state, during a tough workout, or if you’re keeping net carbs low it can even happen between lunch and dinner.

If weight loss is a goal for you, lowering your net carbs can help. You don’t need to eliminate carbs completely, but you want to keep net carbs low enough to give your body a chance to burn its own fat for fuel at different points throughout a 24 hour period. Of course, it’s not a one size fits all model and the amount of net carbs someone needs varies. But, if you really want to jumpstart weight loss quickly, I recommend tracking your net carbs for a week and get familiar with different foods that may be helping or hurting your net carb and fiber goals. The apps My Fitness Pal or Cronometer makes it easy to track net carbs. Obviously it varies from client to client, but keeping net carbs at or below 50g per day and perhaps even 75g if you’re doing high intensity exercise/lifting or tons of cardio is a range that I’ve seen facilitate speedy weight loss. Check out my fav low net carb/high fiber foods at the bottom!

All the Reasons Our Bodies LOVE Fiber:
Fiber acts as a prebiotic feeding your good gut bacteria and promoting proliferation which is the growth of good bacteria in the gut (happy gut=happy bodies and minds)

Fiber aids in detoxification – fiber is like a ball of double sided sticky tape attracting toxins and bad cholesterol particles in your body and leading them through the digestive track and out of the body through elimination.

Fiber slows the absorption of glucose (aka your blood sugar) keeping your energy levels, hunger, and mood more steady.

Studies link high fiber diets to longevity.

Fiber boosts your metabolism since it takes your body more energy to digest meals that include fiber allowing you to burn more calories just by adding fiber to your plate. The process of burning calories through digestion is called thermogenesis.

Fiber adds bulk to your food without adding calories making you feel fuller longer and keeping cravings for sugar and processed carbs at bay. Meanwhile it also can double your cholecystokinin production and increase Peptide YY, hormones related to appetite control and satiety.

Helps protect the colon lining by the production of short chain fatty acids called butyrate, which reduces the risk of inflammation and inflammatory diseases like IBS, cancer, and heart disease.

How Much Fiber Do I Need?
Women should aim for 25 – 35 grams per day according to the Institute of Medicine.

I know that sounds like a lot considering many of us are lucky to get 15g, but it is possible with the right foods and hydration! With proper hydration, fiber will not bloat you or constipate you. Increase your fiber consumption slowly and drink plenty of water to avoid any constipation or bloating.

My Favourite Sources of High Fiber Lower Carb Foods:
Because I like to maintain my weight and keep my blood sugar, hunger levels, and mood balanced, it won’t surprise you that I like low net carb sources of fiber! Here are a few winners to consider adding to your plate:

Broccoli – 2.5 grams fiber and 3 net carbs in ½ cups of cooked chopped broccoli

Celery – 3.2 grams of fibers and 1.8 net carbs for 5 medium stalks

Cauliflower – 1.4 grams fiber and 1.1 net carbs for ½ cup cooked and chopped

Cabbage – 2 grams of fiber and 3.2 net carbs for 1 cup of chopped raw cabbage

Artichoke – 1.5 grams of fiber and 1.6 net carbs for 1 artichoke heart

Cucumber – 1.6 grams of fiber and 3.4 net carbs for 1 cup of chopped cucumber

Asparagus – 2.1 grams of fiber and 2.2 net carbs for 7 medium cooked spears

Brussel sprouts – 5.8 grams of fiber and 9.9 net carbs for 1 cup of cooked brussel sprouts

Green Beans – 2 grams of fiber and 2.9 net carbs for ½ cup cooked green beans

Eggplant – 1.25 grams of fiber and 3 net carbs for ½ cup cooked

Bell peppers – 2.4 grams fiber and 4.6 net carbs for one medium raw bell pepper

Leafy greens like spinach and kale – 0.7 grams of fibers and 0.4 net carbs for 1 cup of raw spinach, 0.6 grams of fibers and 0.8 net carbs for 1 cup of raw kale

Zucchini – 1 gram of fiber for 1.6 net carbs for one small zucchini

Cinnamon – 1.4 grams of fiber and .7 net carbs for 1 tsp

Avocado – 7.8 grams of fibers and 2.1 net carbs for ½ cup of mashed avo

Cacao nibs – 4.5 grams of fibers and 0.5 net carbs for 1 tablespoon of cacao nibs

Coconut – 0.8 grams of fibers and 0.4 net carbs for 1 tablespoon of coconut flakes

Tahini or sesame seeds – 1.4 grams of fiber for 1.8 net carbs for 1 tablespoon of tahini

Chia seeds – 3.4 grams of fibers and 0.8 net carbs for 1 tablespoon of chia seeds

Ground flax seeds – 1.5 grams of fibers and 0.5 net carbs for 1 tablespoon of ground flax

Acacia fiber – 6 grams of fiber and 0 net carbs for one tablespoon of acacia fiber

Almonds – 1.5 grams of fibers and 1.1 net carbs for 10 almonds

Lentils – 2.9 grams of fibers and 7.1 net carbs for ¼ cup of cooked lentils

Chickpeas – 3.1 grams of fibers and 8.1 net carbs for ¼ cup of cooked chickpeas

Black beans – 4.5 grams of fiber and 6.7 net carbs for ¼ cup of cooked black beans

Up your fiber intake and see how it positively effects your appetite, health and even skin!

xx, Katie

The post Why You Need To Be Adding Fiber At Every Meal appeared first on Promoting Health.

2. Eat for your Gut Microbiome
The Science: Did you know 95% of serotonin, our “feel good” neurotransmitter, is produced in our guts?[4] Yep, that’s right. It’s produced in your gut, not your brain. This is why many people consider our guts the “second brain.”[5] Many studies suggest gut bacteria play a big role in determining mood, anxiety levels, and depression.[6][7] The gut and brain are in constant communication, so when we’re talking about mental health and mood, it’s important to consider our food choices and the health of our guts.

3. Limit or remove caffeine
The Science: Caffeine lowers our threshold to cope with stress, which means we have a weakened ability to deal with the daily stressors of our lives. As innocent as our daily lattes may seem it can trigger anxiety for some people, as it induces cortisol, our fight or flight hormone, essentially tells your body there is danger and stress even when there is not.

4. Get more quality sleep
The Science: Anxiety and the quality of our sleep are deeply connected. There’s evidence to suggest, syncing our sleep schedule to our circadian rhythm, AKA sleeping when it is dark and rising when it is light, can help naturally calm the bodies sympathetic nervous system. Sleep deprivation is also strongly correlated to declines in cognitive function, mood, and decision making. If the goal is to have a restorative, restful sleep, it is important to factor in bed-time, number of hours, and quality.

5. Move your body
The Science: There is a lot of science to back up the idea that exercise improves cognitive health and sleep quality, while decreasing stress and anxiety symptoms. [22]A Princeton Study, suggests that consistent exercise may increase the number of new neurons in charge of releasing the neurotransmitter GABA in our brains, which is known for its calming affect over the mind and body. [23] In addition, when you exercise it stimulates the release of proteins called neurotrophics or growth factors, which help build new connections in the brain and new nerve development in the hippocampus, the part of our brain that helps manage mood.

Another consideration is that our brains do not fully recognize the difference between the stress our ancestors went through, like running from a bear, and modern day stress like a stressful email. When stressful situations happen our bodies release cortisol, adrenaline, and insulin. Our blood if flooded with sugar and fat storage hormones that give us nervous energy or anxiety. Historically this energy would have been put to good use to run away from the bear but today we are sitting with all this pent up energy. In order to complete the stress cycle you have to release this energy so your body knows it safe and okay to relax. [25]

The post 5 Ways to Naturally Overcome Anxiety appeared first on Promoting Health.

Researchers estimate our ancestors ate close to a 1-1 Omega 6 to Omega 3 ratio. On average we eat closer to a 25 to 1 ratio. Reducing Omega 6 intake while seeking sources rich in Omega 3 is shown to improve cognitive function and decrease risk of obesity and neurodegenerative diseases.

Decreasing Omega 6 can be done by avoiding industrial seed oils commonly used in restaurants, baked goods, fried foods, and prepared grocery items like salad dressings.

The Science on Omega-3 (EPA + DHA) Supplementation and Reducing Omega 6 consumption

If you do not like fish or aren’t eating it on a regular basis there may be a case for supplementing with fish oil. Talk with your doctor before supplementing.

One study found, taking a daily omega 3 supplement of 1320 milligrams EPA and 880 milligrams DHA (for 26 weeks) increased executive function in the brain by 26% over the placebo group. Furthermore, the omega 3 supplement group had an increase in gray and white matter in the brain which points to a healthy, optimally functioning brain – creating faster, more efficient pathways and connections for data.

Children with lower intakes of omega-6 show better executive functioning than children with high intakes of omega-6.

Attention has been shown to improve in children with ADHD with Omega-3 supplementation.

For whole food sources of Omega-3, eat wild salmon, sardines, herring, mackerel, pasture raised eggs, and grass-fed beef. If these aren’t a part of your regular diet consider consulting with a doctor and adding in a fish, krill, or algae oil to meet your Omega-3 needs.

ALA (alpha-linolenic acid) is another form of Omega-3 that comes in the form of nuts and seeds. I like to add a tablespoon of chia or flax to my smoothie or add some walnuts on top of a salad or in a pesto sauce.

MONOUNSATURATED FAT
Protects the brain and helps support faster neurotransmission.

Sources rich in monounsaturated fat include avocados, avocado oil, extra virgin olive oil, salmon, grass-fed beef, macadamia nuts, hazelnuts, pecans, pumpkin seeds, and sesame seeds.

SATURATED FAT
Despite the bad reputation saturated fat normally gets, you’d be hard pressed to find any compelling evidence to suggest that saturated fat is bad for us. They are a part of pretty much every fat naturally occurring in the wild. Come to think of it, I haven’t found a natural fat that doesn’t contain saturated fat.

If your lipid levels are high or you are an ApoE4 gene carrier you may want to rely more on monounsaturated fats and eat smaller portions of saturated fats. Talk to your Functional Medicine Doctor if this is the case.

Foods rich in saturated fat include: full-fat dairy, grass-fed beef, chicken, pork, coconut, olives, avocado, almonds and EVOO

HEALTHY FATS
You may have noticed that most healthy fats contain a combo of polyunsaturated, monounsaturated and saturated fat. And that’s a good thing! We need all three. Here’s my go-to list of healthy fats and a few fun facts.

Extra Virgin Olive Oil (EVOO) – choose EVOO’s with a grassy, peppery taste instead of a greasy and bland taste. Strong tasting (spicy even) EVOO is a sign of higher oleocanthal content – which means more anti-inflammatory and better for your brain and body!

Oleocanthal is a phenol in EVOO that has potent, anti-inflammatory properties similar to the inflammation reducing effects of IB profen. EVOO consumption is also correlated to lower rates of Alzheimer’s disease and decreased buildup of amyloid plaque in the brain. EVOO is also a great source of Vitamin E which is anti-aging for fatty organs such as your brain.

Studies have shown that EVOO has the power to block an enzyme called fatty acid synthase which creates fat in the body, so it could potentially even help you lose fat. EVOO is also rich in monounsaturated fat, which can also aid in weight loss, while also protecting the health of your blood vessels and liver.

Nuts/seeds – choose organic and store in the fridge as they are prone to mold.

Nuts and seeds can be easy to overconsume which is why I generally don’t use them as a snack but more often to complete a meal as a salad topping or a tablespoon or 2 in my smoothie.

Coconut (oil, MCT Oil, butter, milk, cream, flakes, flour)

Dark Chocolate and Cacao/Cacao Nibs

I like 80% or higher dark chocolate. The higher the better for me, because its less sugary and more satisfying to eat less of. When buying your chocolate bar should only have three ingredients (cocao powder, cocao butter, and a sweetener, sometimes vanilla). Avoid Dutch processing/alkali and emulsifiers.

Fatty fish like salmon, mackerel, herring, oysters and sardines

Avocado + Avocado Oil

Grass-fed butter + full fat grass-fed dairy in moderation (dairy is rich in fat soluble vitamins so if you consume dairy make sure its full fat so you’re absorbing those vitamins!)

Grass-fed Animals have a better omega 6 to omega 3 ratios than that of conventional, grain-fed animals.

Eggs with yolk!

FATS TO AVOID
Industrial Seed/Vegetable Oils: Canola oil (or Rapeseed Oil), Sunflower oil, Safflower oil, Cottonseed oil, Grape seed oil, Corn oil, Peanut, Soybean oil, Vegetable oil

The chemical processing of these oils causes oxidation making them highly inflammatory to the body. The heating, deodorizing and bleaching make them more shelf stable and great for big food companies, but not so great for our bodies. Furthermore, these oils are high in Omega 6, making it hard to achieve an optimal Omega 6 to Omega 3 ratio.

These oils are commonly found in packaged foods like chips, crackers, desserts, breads, salad dressings, fast food and more.

Eliminate Trans Fats – usually listed as “hydrogenated” or “partially hydrogenated” on an ingredient label. There are small amounts of trans fats in animal products but this is negligible.

Consumption of trans fats is known to promote inflammation in the body, and has been linked to insulin resistance, heart disease, overall brain shrinkage, Alzheimer’s disease, and overall increased risk of death (by any kind) by 34%. Scary!!!

Good News! Singapore has followed the lead of other countries and has announced that they will be banning partially hydrogenated trans fats: https://www.straitstimes.com/singapore/health/moh-to-ban-partially-hydrogenated-oils-7-things-to-know-about-trans-fat

It’s scary to think you could be making a “healthy” choice by buying a store-made pesto or salad dressing, but then its made with canola oil or regular olive oil instead of EVOO or perhaps a store bought hummus made with sunflower oil. Unfortunately these oils are way cheaper and more shelf stable so most packaged foods contain them. Practice reading ingredient labels, and when in doubt, make dressings and fat sauces at home. Perhaps try my favorite pesto sauce or spicy, ginger peanut sauce.

SMOKE POINTS
You’re likely familiar with smoke points of different oils – which is the heat at which an oil begins to smoke and oxidize. We don’t want this. Oxidation results in harmful free radicals that cause inflammation in the body. To avoid oxidizing oils cook at lower heats or choose oils with higher smoke point when appropriate. Also store your oils in a dark place with the lid screwed on tight to avoid oxidation.

HEALTHY COOKING FATS
++ TEMPERATURES THEY CAN HEAT TO BEFORE OXIDATION OCCURS:
Coconut Oil – 365F/185C

Ghee – 480F/248C

Grass-Fed Butter – 350F/176C

Avocado Oil – 520F/271C

Algae Oil – 480F/248C

EVOO (Extra Virgin Olive Oil) – 350F/176C

Refined Olive Oil – 425F/218C

Almond Oil, Walnut Oil, Flaxseed Oil should never be heated and instead used as a finishing oil or salad dressing.

Hope this was helpful! xx Katie

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