Keen to lose weight? While healthy eating and exercise is still the leading way to achieve it, one next-gen diet making headlines is the DNA diet. With a simple saliva swab, scientists can delve into your biological history, to create a targeted healthy eating plan for your body.
Research into genes and DNA and the 'personalisation' of dietary advice is a relatively new concept, but there are UK companies doing it. For example, DNAFit currently charges £99 for a swab test kit, lab analysis and a report detailing your genetic traits. The findings can reveal your risks of developing weight problems from, for example, carbs or fats. For higher fees, you can get an eating plan, or a combination of diet and exercise analysis.
- Registered nutritionist Charlotte Stirling-Read (srnutrition.co.uk) believes personalised diets will become more popular. 'Often diets fail because they are overly restrictive and unsustainable if they are not tailored to an individual's needs,' she explains. But that doesn't necessarily mean you need a DNA test. A registered nutritionist or dietician can help by working with you to find out about your lifestyle.
If you're trying to lose weight or get healthy and want to make your diet more personalised without forking out for a DNA test, Charlotte has these tips:
Firstly, master the basics. Take time out for meals, be consistent and have a structure around mealtimes. Cook yourself where possible so you're more in control of the ingredients.
Include more vegetables as well as plant-based proteins such as nuts, lentils, beans and pulses, and choose wholegrains such as oats, quinoa, brown rice and wholegrain pasta/bread as your starchy food options. Include fish in your diet a couple of times a week and at least one portion of oily fish, like salmon. Finally, swap unhealthy snacks for more nutrient-dense alternatives (eg, plain popcorn instead of crisps).
If... you're fairly sedentary
Keep an eye on portion sizes and avoid grazing between meals. You need to increase your energy output so try sitting on an exercise ball instead of lying on the sofa or getting a pedometer to encourage you to do more walking.
If... you're doing lots of exercise
Monitor your food intake (start a food diary) and look at where you can make tweaks. Stay hydrated, too. You'll need more than the recommended 6-8 glasses of water a day if you're exercising regularly. Recognise thirst and check the colour of your urine.
If... you can't resist sweet treats
There is no point completely restricting yourself – it's what you eat the majority of the time that's most important. Find some healthier foods that you enjoy and have these as your treat. Frozen grapes are great or try mango, lychees or berries.
If... you enjoy cooking from scratch/experimenting
Keep it up! Try batch cooking and freezing foods and keep a book full of healthy recipe options that you enjoy. Try using slightly smaller plates to avoid overindulging and make sure you always have at least two portions of salad/veg with your meal.
If... you are busy and eat low maintenance food
Keep an eye on food labels to help you choose healthier options with less salt, sugar and fat (try options that are more vegetable based, too). Finally, keep a list of 'quick fix' healthy options. Beans or scrambled eggs on toast with a little cheese and grilled tomatoes are quick, balanced and very filling.
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