The DNA Diet: Gene-ius Nutrition and Fitness

By Kate Llewellyn-Waters and Korkut Ulucan

We are all totally unique and individual and, genetically, there is no one like you, so why eat or exercise like someone else?
Nutrigenomics provides us with the information and knowledge we need to personalise our diet, fitness and take charge of our health.
The DNA Diet book will revolutionise your thoughts and habits about the way you choose to manage your diet and exercise. Low Carb, Low Fat or Mediterranean Diet – which one is genetically appropriate for you?
The author Kate, your very own Gene Genie, explains how you can use your individual DNA to find out how to achieve the ultimate healthy lifestyle for you. This is the key to you finding out about your ultimate and optimum Plan for Life.

• Language: English
• Publisher: Caroline Press
• Release date: Jan 3, 2018
• ISBN: 9780857168016

Kate Llewellyn-Waters

Kate Llewellyn-Waters MSc award-winning expert in nutrigenomics with 14 years of experience in sports fitness, nutrition and personal nutrition encourages people to adopt genetically appropriate diet and fitness plans.

Book preview

Praise for The DNA Diet

‘I wish I had known about genetically appropriate diets during my playing career, and how my body responded to nutrients such as carbs, fats, and lactose – having this knowledge is a huge advantage in helping you achieve your weight loss and fitness goals. The USA rugby 7s squad, which I coach, have already benefited significantly from Kate’s knowledge, and have experienced some great results following their personalised, DNA-based nutrition and fitness plans. I am very excited to be able to offer my clients at the Athlete Factory their own genetically appropriate diets and fitness plans, too. The DNA Diet is a brilliant and easy to understand guide that will benefit everyone looking for a personalised nutrition programme.’

Phil Greening, former England and British and Irish Lions rugby player

‘For me, The DNA Diet was a total game changer. Within a week of starting my genetically appropriate diet I was less bloated, my skin looked brighter and I had more energy. Over a month, I lost 7lbs and my mood dramatically improved. I can’t recommend it highly enough.’

Sophie Barton, writer and editor, former Executive Editor at Closer magazine

‘Such an inspirational book. Don’t give up on your diet goals, read this instead and you’ll learn how what seems impossible can be accomplished.’

Sandro Monetti, Hollywood insider, author and award-winning journalist

‘Kate Lewellyn-Waters, you are amazing and such a blessing I can’t begin to tell you. Thank you so much and so glad I have you in my life!’

Carlin Isles, ‘The Fastest Man in World Rugby,’ rugby player and US team sprinter

‘The DNA Diet is amazing! I have in the past suffered with depression and then post-natal depression and I wanted to look for something, other than medication, that I could do to help myself feel better. I discovered the DNA health and fitness plan which has transformed my life. I feel great knowing that I am eating and exercising in line with what my body needs and it has made a huge difference. Thank you so much.’

Alex Leigh, former model and client of the DNA Diet

CONTENTS

Title Page

Foreword

Preface

Introduction

How to Use This Book

THE SCIENCE

1. Genetic Testing for Weight Management

2. DNA Basics

3. What is Nutrigenomics, Nutrigenetics and Gene Expression?

4. Genes and Obesity

5. Your Genes Do Not Have to be Your Destiny

6. When Genes Cause Problems and What We Can Do About Them

7. Key Genes Associated with Weight Loss

THE DIETS

1. Mediterranean Diet, Meal Plan and Food List

2. Low Carb Diet, Meal Plan and Food List

3. Low Fat Diet, Meal Plan and Food List

MOVE IT

1. The Importance of Resistance Exercise and Strength Training (REST)

1.1 REST 5 Minute Quick Full Body Workout

1.2 REST for Legs – 20 Minute Workout

1.3 REST for Upper Body – 20 Minute Workout

1.4 REST for Full Body – 20 Minute Workout

2. Low Intensity Moderate Exercise (LIME)

3. High Intensity Vigorous Exercise (HIVE)

MIND AND BODY

1. Optimising Gut Health

2. Our Genes and Sugar

3. Our Genes and Sleep

4. Our Genes and Stress

5. Mindfulness

RECIPES

1. Mediterranean Diet Recipes

2. Low Carb Diet Recipes

3. Low Fat Diet Recipes

Tips and Strategies for Success

Frequently Asked Questions

Glossary of Terms

References

Bibliography

Index

Acknowledgements

About the Author

Copyright

Foreword

With the completion of the Human Genome Project, awareness of Genomics is on the rise. Scientists know more than ever before about the organization of the genome, its structure and how it effects our cellular processes. These improvements in molecular genomics have helped us to explain our physiological differences when it comes to nutrition, weight and lifestyle. The past 20 years have given us the opportunity to study individuals’ lifestyle choices and how genetic information can affect exercise and nutritional habits. Armed with information about your genome, you will be in a position to make the right choice for you based on your DNA – and it all starts with this amazing book.

With the DNA Diet, readers can understand what Nutrigenomics expert and Registered Nutritionist Kate Llewellyn-Walters has dedicated her life to for the last 14 years. Kate’s passion for health and nutrition is clear, and her book offers people a chance to understand how their genome holds the key to better health, wellbeing and personalized nutrition.

Find out more about your nutritional habits and the genes responsible for them as Kate guides you through the basics, explained simply and clearly. By reading this book, you have the opportunity to change your lifestyle, enjoying better health and an increased sense of wellbeing. This is far more than just a book to read and enjoy, it’s a plan for life.

Does this book hold the key to health and happiness? It’s certainly an excellent place to start. You’ll find out about genetic polymorphisms and how they impact nutrition and exercise. Discover the genes that scientists have been studying and their influence on your metabolism and eating habits – why do you always prefer salty snacks? Why do sugar cravings strike every morning at the office? Along the way there are tips for finding the best exercise plan for your genes and the diet plan that’s right for you.

The DNA Diet: Gene-ius Nutrition and Fitness is an excellent guide for anyone interested in the important role our genes play in our health, happiness and wellbeing.

Assoc. Prof. Dr Korkut Ulucan, MSc, PhD

Sport, Nutri and Pharmacogenetic Expert

Preface

We are currently battling a worldwide obesity crisis and developed countries, such as the UK, US, Australia and New Zealand are unfortunately leading the way. These countries make up four of the top six nations where obesity is most prevalent amongst their populations. At present, the UK reports an adult obesity level of 27%, which is 11 percentage points lower than the USA, which reports the highest adult obesity level.

Being overweight is a major risk factor in numerous chronic diseases, including Type 2 diabetes, cardiovascular disease (CVD) and cancer and it has also been associated with an increased risk of mental health issues. After smoking, obesity is the single greatest cause of early deaths in the UK; roughly 30,000 people die prematurely each year because of it. Once only considered a problem in high income countries, being obese is now dramatically on the rise in low- and middle-income countries, particularly in urban settings. In 2016, the World Health Organisation (WHO) determined that 39% of men and women aged 18 and over were overweight worldwide.

Current government guidelines offer one-size-fits-all advice, which, as we can see from the statistics regarding obesity, is simply not working.

Introduction

We are all totally unique and individual – genetically, there is no one like you, so why eat like someone else? Nutrition and weight loss need to be personalised, and the good news is that they can be personalised. Taking control of your genetic destiny can help you reach your weight loss goals and ultimately change your life for the better.

Sarah was in her early 30’s when I first met her. She had tried every diet going and really struggled with losing weight. She had adopted a very low carb diet for the 3 months before we met, with only 20% of her daily energy intake coming from carbs. She felt awful on this diet and was unable to concentrate on her work, which resulted in her spiralling into a period of crippling anxiety. When she first contacted me, she was feeling very low and demoralised. So, we took her DNA sample for the DNA diet and genetic tested to find out her optimal level of carbs, fats and how she handled lactose and numerous other nutrients. Finding this information out was life-changing for Sarah. She began to eat for her genes. She lost the excess 6kg weight she wanted to and reached her goal weight effortlessly. The biggest surprise for Sarah was discovering that she had a low sensitivity to carbohydrates and carried the CC genotype in the ADRB2 gene (we will look at the science in more detail in the next chapter), which meant that consuming a diet rich in carbohydrates would not affect her weight loss.

I bet you’re wondering if, like Sarah, you too have a genetically low sensitivity to carbs and can now enjoy a carb rich diet. Adopting the right diet for your genes will help you reach your goal weight and, more importantly, stay at that weight.

I’ve written this book to share the exciting field of DNA research, testing and nutrigenomics so you can benefit from this knowledge and make your Plan for Life. In 2017, I launched a website www.thednadiet.co.uk where people can share their experiences of following a genetically appropriate diet. We have had some incredible feedback, where clients have told us you have given me my life back, and this isn’t a diet, it’s a plan for life and simply effortless! Changing someone’s life is the most rewarding experience.

The plan is based on the new and emerging science of nutrigenomics, which is the study of how different nutrients may interact with particular genes to impact the risk of health concerns, including obesity, by altering the structure or expression of an individual’s genetic profile.

The foods we consume influence the genetic communications that our body experiences, and these genetic communications regulate all the molecules that make up our metabolism. It is these molecules which inform our bodies if calories should be used for energy or conserved, which may then be stored as fat.

Once we have learnt the language of our genes we can totally change how what we eat impacts our bodies. It will help us succeed with our weight loss journey, maintain that goal weight and achieve optimum health.

How to Use This Book

This book has been designed to be used by the reader whether you have had your DNA tested or not. If you have your test results, simply go to the diet and exercise plan that has been recommended to you. If you haven’t been tested, make sure you read all the chapters, and this will help explain as we go along how to make this book work for you.

Benefits of The DNA Diet

Your genes do not have to be your destiny, it’s never too late to change

Ensure successful and sustainable weight loss for the long term

Overcome predispositions to obesity by preventative measures

Personalise your genetically appropriate diet

Exercise in a way to suit what’s not only best for you but most enjoyable

And remember – it’s not a diet, it’s a plan for life.

I hope you enjoy following the DNA Diet and fitness plan and I look forward to hearing about your experiences and success.

THE SCIENCE

We will start by looking at the science behind DNA testing for weight management, health and fitness, the difference between nutrigenomics and nutrigenetics, how our genes can affect obesity and cause us problems and most importantly of all, what we can do about it.

1.