Turn Off the Fat Genes: The Revolutionary Guide to Taking Charge of the Genes That Control Your Weight
All of us have both "fat genes" that encourage weight gain and "thin genes" that tame the appetite, block fat storage, and increase metabolism, writes Neal Barnard, M.D., a clinical researcher in preventive medicine and president of the Physicians' Committee for Responsible Medicine. According to Barnard, scientific research reveals that "genes are not dictators; they are committees" when it comes to weight loss. His goal here is to teach you how to turn on the "thin genes" and turn off the "fat genes," using food, exercise, and other strategies.Barnard introduces five key genetic influences on weight loss--all of which can be affected by diet:Taste genes that determine which foods attract youLeptin, the gene that tames appetite when it's working right, and leads to overeating when it's notLPL, the enzyme storing fat in your cellsInsulin, which can stimulate your fat burning or turn it offA gene for muscle-cell types that influences whether exercise is easy for youPart 1 explains how each of these genetic influences works, how to figure out if and how much it affects you, and how to counter it. For example, you can boost a sluggish calorie burn with aerobic exercise and plant foods high in complex carbs and fiber. Part 2 argues the benefits of a "diet makeover" consisting of a vegan (pure vegetarian, no animal products), low-fat diet emphasizing whole grains, legumes, vegetables, and fruits.Part 3 offers menus and dozens of recipes from Jennifer Raymond. In case you think that eliminating meat and dairy would leave nothing substantial on your plate, you'll be pleasantly surprised by her varied, innovative, and satisfying recipes. For example, try Breakfast Sweet Potato Pudding, made with oats and soy milk; Breakfast Scramble, made with polenta, spinach, and mushrooms; Oatmeal Waffles; the Garbanzo Salad Sandwich; Tofu, Lettuce, and Tomato Sandwich; Portobello and Red Pepper Wrap; Zucchini Corn Fritters; and Lasagna Roll-ups.--Joan Price