If you have ever found yourself wondering how is it so easy for some people to lose weight while others can’t do it easily, even if their life depended on it, then you’re not alone. Everyone that has struggled with weight issues has at some point found themselves frustrated if results don’t show.
We need to keep in mind there are a multitude of factors that play a role in the maintenance of body mass, and each of these factors, affect individuals in a different way. However, if we narrow it down, and give you one exact word, that can help you reach the answer to your questions, that word would be ‘Genetics’.
With the advancement in science, we’ve learned that the role of genetics in maintenance of your health is greatly underestimated. In fact, most diseases plaguing the modern world are thought to have some genetic influence. This means that the DNA present in their cells, makes them more vulnerable to acquire a certain disease, as compared to others.
So now that we’ve established that your genes play a major role in the maintenance of body weight, there must be a certain way of eating, that compliments those genes. This article is going to give out some basic guidelines, on how to eat according to your genes.
1. If you tend to gain weight easily:
Balance is key here. Eat mostly whole foods rich in fiber, such as whole grains, pulses, nuts and vegetables. Fiber tends to keep you full, and hence, prevents you from eating more than you require. Make sure to get sufficient amounts of protein, and healthy fats. Avoid highly processed foods, with a high sugar and refined carbohydrate content, as these foods are easy to over do, and they mess with your blood sugar levels.
2. If you tend to stay the same weight, despite trying to gain weight:
For this type of body, it is necessary to incorporate more carbohydrates in your diet. This includes rice, wheat flour, pastas, and fruits. Another important thing is to eat foods that are calorie dense. This means foods that are higher in calories, for a smaller serving size, such as nuts, cheese, butter, fatty fish, etc. This will ensure that you are getting adequate calories, without feeling full too quickly. It is important to always remember that overly processed foods, that are high in refined sugar, and saturated fats, are still unhealthy for the body, as they deprive the body of essential nutrients one needs for a good survival.
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3. If you have a family history of diabetes or PCOS:
Both of these diseases are conditions that make the body secrete too much insulin, as the calls are desensitized to normal levels of insulin. They both have a very strong genetic component, so if you have a family history of either diabetes or PCOs, it is essential to take care of your nutrition, as poor nutrition will almost ensure that you get the disease.
Foods that are high in fiber, and digest slowly, are great for these diseases, as they don’t spike the blood sugar too much, and will lead to relatively stable blood glucose levels, and hence the body won’t produce high amounts of insulin. So vegetables are a great food source for people that have a genetic predisposition to the diseases. Intake of foods that are high in sugar such as fruits, fruit juices, soft drinks, and desserts should be kept at a minimum. It is best to keep a check on the total carbohydrates in general, and focus more on foods high in protein and healthy fats.
4. If you have a family history of heart disease:
If someone in your close relatives has had heart disease, more specifically, coronary artery disease, this indicates that you are genetically more predisposed to develop heart disease yourself. It is best for you to avoid foods high in fats, particularly saturated fats. This means avoiding foods like butter, cheese, excess dairy, and relying more on carbohydrate and protein rich foods for your nutritional needs.
5. If you have a family history of high blood pressure:
If someone from your family deals with high blood pressure problems, then there is a slight chance that you have a genetic tendency to suffer from similar problems. It is best for you to avoid foods high in their salt content. Incorporate more fresh vegetables and fruits in your diet, along with whole grains and healthy fats. Avoiding saturated fats again is key, as they have a tendency to clog up arteries, which can play some role in the development of high blood pressure.
These are just some basic guidelines, on how you can make sure you’re not following a very restrictive diet, all the while avoiding foods that are potentially bad for your health. But of course, life is all about balance, so a cookie every now and then won’t hurt!