optimal diet for life

Welcome

to your dna diet report

Date of Birth: Date Reported: Sample Number:

Referring Practitioner:

Background to the analysis

DNAlysis received your swab sample and used special molecular techniques to amplify your DNA for further analysis.
This process, called the Polymerase Chain Reaction (PCR), copies the DNA of your genes many times over, so that we
can generate sufficient quantities to analyse your genetic material. We then identify unique DNA sequences in some of
your genes. Certain changes (polymorphisms) in these genes have been studied in detail, and evidence has emerged
that correlates these polymorphisms with an individual’s weight management and response to diet and exercise
intervention. Having identified the presence or absence of these polymorphisms, we are able, qualitatively, to assess
particular areas of intervention for improved weight management related to the specific genes. To make a holistic
assessment of weight management, environmental factors (diet and lifestyle) and previous medical and weight history
need to be considered in conjunction with the accompanying genetic profile.

We therefore strongly recommend that these results be discussed with an accredited DNAlysis health professional.

In the following pages you will find a table of your genetic results, and an explanation of these results and associated
impacts including diet and lifestyle recommendations.
DNA Diet Page No. 2 of 12

How to read this report

This genetic report contains two primary pieces of information:

Based on our analysis of your genes we have calculated your score to determine which of three possible diet
plans (low fat, low carb and Mediterranean) is likely to be the most effective for you.

Once you have established the optimal diet type, there is scope for further personalisation by considering
the genetic contribution of relevant diet and lifestyle factors.

We consider the following diet and lifestyle factors that contribute toward weight management: obesity risk,
eating behaviour (snacking) and taste preferences, responsiveness to saturated fat and poly-unsaturated fat,
and carbohydrate intake, as well as amount and intensity of the importance of mono-unsaturated fat intake
and exercise. The significance of each of these is illustrated graphically, as below:

In crafting the ideal diet type take particular note of the lifestyle categories showing moderate or high
priority.

Summary of your personalised

weight management plan

Your diet plan

Based on our analysis of your genes, we recommend a MEDITERRANEAN DIET plan as the best possible
diet for you to manage your weight.

Your exercise plan

A MODERATE to HIGH INTENSITY exercise program that includes 20 MET HOURS a week
DNA Diet Page No. 3 of 12

Genetic results
Area of Activity Gene Name Genetic Variation Your Result Gene Impact

Absorption and
FABP2 Ala54Thr GG
metabolism
PPARG Pro12Ala CC

ADIPOQ -11391 G>A GG

Metabolism
ADRB2 Arg16Gly AG

APOA5 1131 T>C TT

UCP1 -3826 A>G GA

Energy homeostasis UCP2 -866 G>A GA

UCP3 55 C>T CC

ADRB2 Gln27Glu CG

Carbohydrate TAS1R2 Ile191Val AA

Responsiveness DRD2 rs1800497 TC

SLC2A2 Thr110Ile CC
Fat metabolism, obesity
APOA2 265 T>C CC
and satiety
Regulation of
metabolism and MC4R V103I TT
feeding behaviour

Regulation of energy FTO rs9939609 AA

intake TCF7L2 rs7903146 CC

Exercise responsiveness ADBR3 Trp64Arg TT

Circadian rhythms CLOCK 3111 T>C TT

Fat storage PLIN 11482 G>A GG

Inflammation TNFA -308 G>A AG

No impact: Low impact Moderate impact High impact

DNA Diet Page No. 4 of 12

Weight management priorities

The below diet and lifestyle variables have been analysed for the role they play in your weight management.
Based on your recommended diet plan according to your genetic variation, and the contribution of the
weight management variables below, you will be able to customize a weight loss programme best suited to
your needs. The graphs below give an indication of the significance of each diet and lifestyle variable. From
this you will be able to see which factors need the most attention.

Obesity Risk Obesity risk is largely genetically determined. It gives some

indication of an individual's responsiveness to a calorie restricted
diet, as well as one's ability to manage weight.
Based on your gene results there should be a relatively low barrier
to you losing weight, and you should be able to maintain your
weight loss when following the right diet plan combined with
adequate exercise.

Carbohydrate Certain gene variants are associated with weight loss resistance
when there is a high dietary intake of carbohydrates.
According to your gene results, you scored in the moderate priority
range for carbohydrate responsiveness. By managing the amount
of carbohydrate in your diet, you will improve your weight loss
outcomes and prevent weight regain.

Saturated Fat Certain gene variations have been associated with increased
obesity risk and slower weight loss outcomes when there is a high
saturated fat intake.
According to your gene results, decreasing saturated fat intake is a
moderate priority for you, meaning that a high intake of saturated
fat may possibly lead to slower weight loss outcomes.

Mono-unsaturated Fat Genetic variants in certain genes have been associated with a
lower body weight when there is a higher intake of mono-
unsaturated fats in the diet (approximately >13% of total calories).
According to your genetic results this is a low priority for you, and
standard guidelines for mono-unsaturated fat intake are
recommended.
DNA Diet Page No. 5 of 12

Poly-unsaturated Fat Genetic variants in certain genes, including PPARG, have been
associated with a lower body weight in individuals when there is a
higher intake of poly-unsaturated fats (PUFAs) in the diet, with a
focus on omega 3 fatty acids.
According to your genetic variation related to responsiveness to
PUFA intake. This is a moderate priority for you, and you may have
a beneficial response with weight management when there is a
higher ratio of PUFA:SFA in the diet. Replace a majority of your
saturated fat intake with PUFAs.

Exercise Exercise is an important part of weight loss, but some individuals

require higher exercise intensities and greater time spent
exercising to mobilize their fat stores. You require slightly higher
amounts of physical activity to help achieve and maintain weight
loss. Try aim for a minimum of 20 MET Hours per week

Sweet Tooth Having a "sweet tooth" can be described as craving, or seeking out,
sweet foods. This has been linked to an increased risk for obesity.
Certain genes play a role in determining an individual's
predisposition to having a sweet tooth.
Your genotype combination influences your ability to taste sweet
foods, and may moderately contribute toward you having a "sweet
tooth". It is important to try to avoid all high-sugar foods.

Satiety and Snacking Satiety can be described as the feeling of fullness after a meal.
Some individuals have an increased tendency to snack more often
due to reduced feelings of satiety.
Based on the genes analysed there is some predisposition for
heightened snacking behaviour and reduced feelings of satiety; try
not to skip meals, opt for healthy snacks such as vegetables, and
make use of mindful eating techniques.

Circadian Rhythms Sleep reduction, changes in ghrelin values, alterations of eating

behaviours and evening preference may have a negative effect on
weight management. The CLOCK gene plays an important role in
regulating an individual's day-night cycle and influences evening
preference.
Your genotype is not associated with an evening preference and
this is therefore a low priority area for you.
DNA Diet Page No. 6 of 12

Diet plan principles

DNA Diet Page No. 7 of 12

Your exercise plan

By now you will know the amount of exercise we recommend you do a week to maximise your chance
of weight loss. This recommendation would have been given as MET HOURS. Below you will find a
detailed explanation of exactly what MET HOURS are, and a guide to plan your exercise week to meet your
recommended MET HOURS. Remember to consult your physician before embarking on a new exercise
programme, and to stop exercising if you feel nauseous or short of breath.

WHAT IS A MET?
MET stands for Metabolic Equivalent Task. METs are a way to measure how much energy you burn up during
any chosen physical activity. Every activity, from watching TV to going for a run,has a MET value. The more
vigorous the activity, the higher the MET value.

WHAT ARE MET HOURS?

Whereas METs are a way to measure the intensity of a particular activity, MET HOURS allow you to calculate
how many hours of your chosen activities you need to do in a week.

3 EASY STEPS TO CALCULATING YOUR WEEKLY MET HOURS SCORE

1. Below is a list of activities divided into light, moderate and vigorous intensity.
Find the activity closest to yours.

2. Use this equation to calculate the MET HOURS for each activity.

MET Value X Duration = MET HOURS

(in hours) score
For example: if you play singles tennis for 1 hour and 40 minutes
(1.60 hours) – 8 METS X 1.60 = 13 MET HOURS.

3. To calculate your weekly MET HOURS score, add the MET HOURS score of each workout for that week.
For example, If you played singles tennis for 1 hour and 40 minutes, ran for 30 minutes at a pace of 8 km/
hour (8 x .5 = 4) and played 2 hours of golf (4.5 x 2 = 9), then your weekly MET HOURS score will be 26
(13 + 4 + 9). See how this compares to the MET HOURS recommendations in your report.
DNA Diet Page No. 8 of 12

Below is a list of MET VALUES, divided into light, moderate and vigorous intensity activities. Talking during
exercise is a reliable way to measure your exercise intensity. If you can talk without puffing at all, you’re not
pushing too hard and it’s very likely a light intensity activity. If you can talk but not sing, you’re exercising at a
moderate intensity. If you can’t talk without gasping, then you are exercising at a high intensity.

LIGHT INTENSITY LESS THAN 5 METS

Stretching, Hatha yoga 2.5
Horse riding 2.5
Walking, less than 3.2km/hr, flat ground 2
Walking, 3.2km/hr, firm, flat ground 2.5
Walking, 4km/hr, downhill 2.8
Cycling, less than 16km/hr, for leisure 3.4
Rowing, stationary, 50 watts, light effort 4
Tai chi 4
Walking, 5.6km/hr, brisk pace, firm surface 3.8
Water aerobics 4
Golf 4.5
Badminton 4.5

MODERATE INTENSITY 5 - 9 METS

Cycling, stationary, 100 watts, light effort 5.5
Weight lifting, vigorous effort 6
Jogging/walking combination, less than 10 minutes 6
Boxing, punching bag 6
Hiking, cross-country 6
Walking, 5.6km/hr, uphill 6
Mountain biking 8.5
Cycling, general 8
Cycling, stationary, 150 watts 7
Circuit training 8
Stationary rowing, 150 watts 8.5
Aerobics, high impact 7
Running, 8km/hr 8
Cross country running 8
Hockey 8
Tennis, singles 8
Mountain climbing 8
Swimming, freestyle, moderate 7
Walking, 8km/hr 8
DNA Diet Page No. 9 of 12

HIGH INTENSITY 9 AND ABOVE METS

Cycling, 22-26km/hr, vigorous 10
Running, 9.6km/hr 10
Running, 12.8km/hr 13.5
Kickboxing, judo, etc 10
Rollerblading 12
Cycling, ≥32km/hr 16
Stairmaster 9
Stationary rowing, 200 watts, very vigorous 12
Boxing, sparring 9
Soccer, competitive 9
Orienteering 9
Rope jumping, fast 12
Squash 12
Swimming, butterfly 11
Swimming, treading water, fast 10

Gene explanations
Below follows an explanation of all the genes analysed in this test. Pay particular attention to those genes where
you received moderate or high impact scores in the gene table on page 4.
ADRB2 Arg16Gly
This ADRB2 receptor protein is involved in the mobilisation of fat from fat cells for energy in response to
catecholamines, and modulates lipolysis during exercise. The G allele has been associated with obesity, and G
allele carriers are more likely to gain and regain weight and lose weight more slowly. These carriers are less able
to mobilize fat stores in response to exercise. In these individuals it is important to emphasize diet for weight
management as exercise may be less effective.
ADRB2 Gln27Glu
The G allele has been associated with increased BMI and fat mass. Subjects with these genotypes are less able to
mobilise fat stores for energy and have been shown to have a greater risk of obesity and elevated insulin levels
when CHO intake is greater than 49% . Decreasing intake of CHO has been shown to reduce insulin levels and is
beneficial in weight management.
ADRB3 Trp64Arg
The C allele is associated with increased BMI and weight loss resistance. These individuals do not break down
abdominal fat in response to exercise. As a result they may have a slower energy metabolism and are less
responsive to the beneficial effects of exercise for weight management. The higher risk of obesity among carriers
of the C allele may be diminished by higher levels of vigorous physical activity.
ADIPOQ -11391 G>A
ADIPOQ encodes adiponectin, which is expressed in adipose tissue. Adiponectin is a protein hormone that
modulates a number of metabolic processes, including glucose regulation and fatty acid oxidation. Obese
subjects tend to have lower circulating levels of adiponectin. Individuals with the A allele tend to have higher
levels of adiponectin and have been associated with improved obesity parameters. A allele carriers who
consumed a diet that comprised more than 13% of total energy from mono-unsaturated fats had a lower BMI.
Generally, G allele carriers have increased risk for obesity. GG genotype individuals better manage weight on a
calories restricted diet. Continues follow-up and support is also required.
DNA Diet Page No. 10 of 12

APOA2 T>C
Apolipoprotein A2 (APOA2), the second most abundant apolipoprotein in HDL, plays a complex and relatively
undefined role in lipoprotein metabolism, insulin resistance, obesity and atherosclerosis susceptibility. The CC
genotype is associated with obesity and increased food consumption, especially total fat and saturated fat intake.
When saturated fat intake is high the CC genotype is strongly associated with increased BMI and obesity. This diet-
gene interaction may also play a role in insulin resistance (IR)
APOA5
APOA5 interactions has been previously demonstrated for triglyceride metabolism as well as interactions with
BMI. The T allele has been associated with greater weight, less weight loss, especially when on a high fat, high
saturated fat diet.
ADRB3
The beta-3 adrenergic receptor (ADRB3) protein is expressed primarily in visceral adipose tissue where it is
involved in the regulation of lipolysis. The C allele is associated with increased BMI and weight loss resistance.
The higher risk of obesity among carriers of the C allele may be diminished by above average levels of vigorous
physical activity.
CLOCK
Circadian Locomotor Output Cycles Kaput (CLOCK), an essential element of the human biological clock, is
involved in metabolic regulation. Carriers of the C allele are less successful losing weight than the TT genotype. In
addition, those with the C allele have reduced sleep, report morning fatigue and show an evening preference for
activities, they also have higher ghrelin levels which regulates appetite, potentially altering eating behaviour and
weight loss.
DRD2
Midbrain dopamine circuits may play an important role in both addiction and normal eating behaviour as they
are involved in reward processing, particularly dopaminergic signaling via dopamine receptor 2 (DRD2).
FABP2
Fatty acid binding protein 2 (FABP2) protein is found in the small intestine epithelial cells where it strongly
influences fat absorption and metabolism. The A allele is associated with obesity, elevated BMI, increased
abdominal fat, higher leptin levels, insulin resistance, higher insulin levels, and hypertriglyceridemia. A allele
carriers have greater fat absorption and tend to have a slower metabolism, leading to a tendency for weight gain,
slower weight loss and difficulty in losing abdominal fat.
FTO
Fat-mass-and-obesity-associated (FTO) gene is present at high levels in several metabolically active tissues,
including, heart, kidney, and adipose tissue, and is most highly expressed in the brain, particularly in the
hypothalamus which is concerned with the regulation of arousal, appetite, temperature, autonomic function,
and endocrine systems. It has been suggested that the FTO gene plays a role in appetite regulation and that it is
associated with energy expenditure, energy intake, and diminished satiety. The A allele has been associated with
higher BMI, body fat percentage and waist circumference, especially in individuals with a sedentary lifestyle and a
high fat intake. Modify the diet to include a moderate amount of carbohydrate, increase MUFA and decrease SAT
FAT, and manage the total fat intake. Regular physical activity is recommended.
MC4R
MC4R is a strong obesity candidate gene significantly associated with energy intake and expenditure. The C allele
is associated with higher intakes of total energy and dietary fat, as well as greater snacking in children and adults,
greater hunger and a higher prevalence of eating large amounts of food.
PLIN
The allele is associated with greater obesity risk. A allele carriers are more weight loss resistant and show greater
decrease in lipid oxidation rate than GG. When there is a higher intake of complex CHO, the allele is protective
against obesity. Avoid all refined CHO.
PPARG
This protein is abundantly expressed in fat cells. It is a transcription factor activated by fatty acids and plays
an important role in the expression of adipocyte-specific genes. The CG and GG genotype is associated with
increased risk for obesity, especially when exposed to an obesogenic environment. A sedentary lifestyle also
contributes toward obesity risk in G allele carriers. To better manage weight, increase physical activity levels and
implement a calorie restricted, controlled eating plan.
DNA Diet Page No. 11 of 12

SLC2A2
GLUT2, coded by the SLC2A2 gene, is a member of the facilitative glucose transport protein (GLUT) family and
is expressed in the pancreas, liver, small intestine, kidney, and brain. GLUT2 facilitates the first step in glucose
induced insulin secretion, with the entry of glucose into the pancreatic βcell. Because of its low affinity for
glucose, it has been suggested as a glucose sensor, is considered to be important in the postprandial state, and is
involved in food intake and regulation.
TAS1R2
The diverse tissue distribution of TAS1R2 gene affects food intake beyond the detection of sweet taste on the
tongue and palate. These tissues include the gastrointestinal tract, pancreas and hypothalamus, tissues known for
regulating metabolic and energy homeostasis
TCF7L2
Transcription factor 7-like 2 (TCF7L2 gene encodes a transcription factor that regulates blood glucose
homeostasis and may operate via impaired glucagon-like peptide 1 secretion, which is stimulated more by fat
than by carbohydrate ingestion. Individuals with the T allele, and more so the TT genotype, experience less weight
loss than CC genotype. Diet and exercise intervention is very important for T allele carriers to prevent weight
regain and development of IR and diabetes. T allele carriers lose more weight on a low fat hypo-energetic diet
than a high fat diet. A low GL diet and all interventions to manage insulin is also recommended.
TNFA -308 G>A
Tumour necrosis factor-α (TNF α), a proinflammatory cytokine secreted by immune cell and fat cells and has been
implicated in the development of obesity and insulin resistance. The A allele increases TNFα production and is
associated with increased obesity risk especially when dietary fat intake is high. Weight management is imperative
in managing inflammation.
Uncoupling Proteins
The uncoupling proteins 1, 2 and 3 belong to the family of mitochondrial transporter proteins that allow protons
to re-enter the mitochondrial matrix without phosphorylating ADP (adenosine diphosphate), thus uncoupling
the connection between oxidative metabolism and energy production, releasing energy as heat. The uncoupling
proteins may therefore play an important role in energy homeostasis. These proteins share structural similarities,
but are expressed in different tissues.
UCP1 -3826 A>G
Due to the possible weight loss resistance that G allele individuals may face, it is important to set realist weight
management goals, and focus on interventions that will improve the individual’s ability to burn fat. Include more
high intensity exercise, or interval training, in the weight management plan. Regular follow up and practitioner
support will also help to improve weight management outcomes.
UCP2 -866 G>A
The A allele may offer protection against a higher BMI. It has been shown that by following a hypocaloric diet,
UCP2 and UCP3 expression can be significantly increased in adipose and skeletal muscle cells. G allele carriers
would therefore benefit from restricting total energy intake, long-term, and engaging in regular physical activity.
UCP3 55 C>T
The T allele offers protection against a higher BMI. It has been shown that by following a hypocaloric diet, UCP2
and UCP3 expression can be significantly increased in adipose and skeletal muscle cells. C allele carriers would
therefore benefit from restricting total energy intake.

APPROVED BY: Punita Pitamber Thenusha Naidoo

Medical Scientist Medical Scientist
HPCSA number: MW 0011452 HPCSA number MS 0000990
Notes for practitioners

Distributed by: From the laboratories of :

info@dnalife.healthcare
www.dnalife.healthcare

Denmark Office: Nygade 6, 3.sal • 1164 Copenhagen K • Denmark Tlf: +45 33 75 10 00

South Africa Office: North Block • Thrupps Centre • 204 Oxford Rd • Illove 2196 • South Africa Tel: +27 (0) 11 268 0268

UK Office:
11 Old Factory Buildings • Battenhurst Road • Stonegate • E. Sussex • TN5 7DU • UK Tel: +44 (0) 1580 201 687

Risks and Limitations

DNAlysis Biotechnology has a laboratory with standard and effective procedures in place for handling samples and effective protocols in place to protect against technical and operational problems. However as
with all laboratories, laboratory error can occur; examples include, but are not limited to, sample or DNA mislabelling or contamination, failure to obtain an interpretable report, or other operational laboratory
errors. Occasionally due to circumstances beyond DNAlysis Biotechnology’s control it may not be possible to obtain SNP specific results.