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Turn Off the Fat Genes: The Revolutionary Guide to Taking Charge of the Genes That Control Your Weight
Breakthrough genetic research indicates that genes are not just onoff switches for characteristics we can't control (like gender or eye color). Some genes, including those that shape our bodies, actually adapt to outside influences. In Turn Off the Fat Genes , Dr. Neal Barnard draws on this cutting-edge research to create a revolutionary new program for activating thin genes and suppressing fat genes, a dramatic tool for sculpting away excess pounds to reveal the healthy, vital body that nature intended.
In Turn Off the Fat Genes , Dr. Barnard begins by explaining the dynamics of nutrition and its impact on genetics. Once you understand how the genes that control your shape can be influenced, the next step is positive intervention. The heart of Dr. Barnard's book is a three-week gene-control program (complete with menus and recipes) specifically designed to influence the five key genes that determine: (1) which foods you prefer, (2) the strength of your appetite, (3) whether your calories are burned or stored as fat, (4) how fast you burn calories, and (5) your muscular type and ability to exercise. Dr. Barnard's program enables all of us to enjoy the same virtually effortless weight control as the naturally thin people we have always admired.
In Turn Off the Fat Genes , Dr. Barnard begins by explaining the dynamics of nutrition and its impact on genetics. Once you understand how the genes that control your shape can be influenced, the next step is positive intervention. The heart of Dr. Barnard's book is a three-week gene-control program (complete with menus and recipes) specifically designed to influence the five key genes that determine: (1) which foods you prefer, (2) the strength of your appetite, (3) whether your calories are burned or stored as fat, (4) how fast you burn calories, and (5) your muscular type and ability to exercise. Dr. Barnard's program enables all of us to enjoy the same virtually effortless weight control as the naturally thin people we have always admired.
350 pages, Hardcover
First published February 13, 2001
22 people are currently reading
135 people want to read
About the author
Neal D. Barnard
71 books406 followersNeal Barnard, MD, FACC, is an Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, DC, and President of the Physicians Committee for Responsible Medicine.
Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.
As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.
Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health.
Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee.
His latest book is The Power Foods Diet: The Breakthrough Plan that Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss. With more than 120 recipes and beautiful food photography, it shows the surprising ability that certain foods have to cause weight loss.
Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, hormonal symptoms, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 100 scientific publications and 20 books for medical and lay readers, and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.
As president of the Physicians Committee, Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research. His research contributed to the acceptance of plant-based diets in the Dietary Guidelines for Americans. In 2015, he was named a Fellow of the American College of Cardiology. In 2016, he founded the Barnard Medical Center in Washington, DC, as a model for making nutrition a routine part of all medical care.
Working with the Medical Society of the District of Columbia and the American Medical Association, Dr. Barnard has authored key resolutions, now part of AMA policy, calling for a new focus on prevention and nutrition in federal policies and in medical practice. In 2018, he received the Medical Society of the District of Columbia’s Distinguished Service Award. He has hosted four PBS television programs on nutrition and health.
Originally from Fargo, North Dakota, Dr. Barnard received his M.D. degree at the George Washington University School of Medicine and completed his residency at the same institution. He practiced at St. Vincent’s Hospital in New York before returning to Washington to found the Physicians Committee.
His latest book is The Power Foods Diet: The Breakthrough Plan that Traps, Tames, and Burns Calories for Easy and Permanent Weight Loss. With more than 120 recipes and beautiful food photography, it shows the surprising ability that certain foods have to cause weight loss.
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Displaying 1 - 9 of 9 reviews
April 26, 2014
I learnt a lot about nutrition from reading this book. It avoided jargon and written in a style that was easy to follow for the layperson. I loved that the author promotes a plant based diet. The only reason I gave it a 4 star rating and not a 5 star is due to the recipes not taking into account gluten in tolerances/allergies (becoming ever so more common)and offering alternatives. (The breakfast suggestions was probably the worst for this.) Plus, the recipes were very much American focused, so the ingredients are either very hard to find or near impossible outside of the USA. Still, I managed to find a few that I will give a go, plus the book opened my eyes to plant based fat and how and why to cut down on it.
If, like me, you are vegan and somewhat overweight, I highly recommend you read this book, to find out where you can make improvements. If you are carrying extra weight and not a vegan, then this book will be a real education for you and a big help. Give it a go!
If, like me, you are vegan and somewhat overweight, I highly recommend you read this book, to find out where you can make improvements. If you are carrying extra weight and not a vegan, then this book will be a real education for you and a big help. Give it a go!
September 8, 2009
A more accurate title for this book would have been "How not to give your Fat Genes raw material to make body fat with while still being happy with the food you eat".
This is done by eating high fiber, low processed, and low fat foods. Note the conjunction. In order for the diet to work the food you eat has to have all 3 qualities at the same time. Calories still count, but according to the book if you eat high fiber,low processed,low fat food you will feel full on fewer calories.
Hence, you lose weight and control your weight without losing your sanity.
The book gives a decent enough introduction to the scientific details of why all of this works.
Half of the book is filled with recipes by Jennifer Raymond. The recipes are vegan and come with nutrition information ( calories, protein, etc ). The recipes are good and fairly easy to make.
This is done by eating high fiber, low processed, and low fat foods. Note the conjunction. In order for the diet to work the food you eat has to have all 3 qualities at the same time. Calories still count, but according to the book if you eat high fiber,low processed,low fat food you will feel full on fewer calories.
Hence, you lose weight and control your weight without losing your sanity.
The book gives a decent enough introduction to the scientific details of why all of this works.
Half of the book is filled with recipes by Jennifer Raymond. The recipes are vegan and come with nutrition information ( calories, protein, etc ). The recipes are good and fairly easy to make.
April 13, 2011
One of the better nutrition books. It's a VERY interesting and easy read- he makes things relate-able so you can easily understand the science behind nutrition. And he gives very thorough descriptions of how to change your diet to improve your health, lose weight, or whatever your long term goal might be. It's very non-confrontation- he says to just give it 3 weeks and if you don't like it, go back to your old ways [but most likely you'll receive several benefits after just those 3 weeks that make you want to continue!]
September 1, 2024
THE PHYSICIAN EXPLAINS THAT ONLY 30-40% OF DIETING IS GENETIC
Neal D. Barnard is an American physician, author, clinical researcher, and founding president of the Physicians Committee for Responsible Medicine (PCRM}; he has written other books such as 'Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs,' 'Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory,' '21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health,' 'The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great,' etc.
He wrote in the Introduction to this 2001 book, "If you ignore your genes, you'll have one hand tied behind your back as you try to tackle those extra pounds. The goal of this book is to help you turn off the fat genes and turn on the thin genes. We'll do it using foods, easy exercises, and other simple strategies." (Pg. 2) He adds, "My goal is not only to help you sculpt the body you want, but also to help you keep it that way over the long run and to enjoy the feeling of being in a healthy new body." (Pg. 5)
After reviewing research on identical twins, he notes, "The researchers found that it did not make any difference at all in which family the twins were raised. What determined their weight was their genes and their CURRENT environment, which is to say, their current eating habits. In other words, despite genetic influences, the key factor in your weight is the type of food you are eating now. This is vitally important. Genes do not cut out a single predetermined body size like so many paper dolls. As you will see, your weight is affected by many different genes and the foods you eat allow the fat genes, slim genes, or a combination to reveal their effects. Your genes permit many different body sizes, and foods let choose which one is you at any moment in time." (Pg. 12) Later, he adds, "As powerful as genes are, they explain only about 30 to 40 percent of the difference in metabolism from one person to the next. In other words, your metabolism depends more on diet, exercise, and other factors that you can potentially control, regardless of your genetic inheritance." (Pg 74)
He suggests, "Rather than cut calories, it is much easier over the long run to change the TYPE of food you eat. Skipping meals and limiting yourself to miniscule portions is completely unnecessary, not to mention counterproductive." (Pg. 45) He observes, "Exercise also helps control your appetite. While you might assume that intense physical activity would be followed by a voracious appetite, the opposite is generally true. Exercise takes your body out of the mode of eating and digesting and makes you unlikely to binge." (Pg. 99)
He says, "One of the most surprising discoveries in the science of appetite is that tastes require maintenance. If you do not regularly apply sweets or salty foods or fatty foods to your tongue, they lose some of their appeal... If you don't feed them, they die." (Pg. 108)
Neal D. Barnard is an American physician, author, clinical researcher, and founding president of the Physicians Committee for Responsible Medicine (PCRM}; he has written other books such as 'Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs,' 'Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory,' '21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health,' 'The Get Healthy, Go Vegan Cookbook: 125 Easy and Delicious Recipes to Jump-Start Weight Loss and Help You Feel Great,' etc.
He wrote in the Introduction to this 2001 book, "If you ignore your genes, you'll have one hand tied behind your back as you try to tackle those extra pounds. The goal of this book is to help you turn off the fat genes and turn on the thin genes. We'll do it using foods, easy exercises, and other simple strategies." (Pg. 2) He adds, "My goal is not only to help you sculpt the body you want, but also to help you keep it that way over the long run and to enjoy the feeling of being in a healthy new body." (Pg. 5)
After reviewing research on identical twins, he notes, "The researchers found that it did not make any difference at all in which family the twins were raised. What determined their weight was their genes and their CURRENT environment, which is to say, their current eating habits. In other words, despite genetic influences, the key factor in your weight is the type of food you are eating now. This is vitally important. Genes do not cut out a single predetermined body size like so many paper dolls. As you will see, your weight is affected by many different genes and the foods you eat allow the fat genes, slim genes, or a combination to reveal their effects. Your genes permit many different body sizes, and foods let choose which one is you at any moment in time." (Pg. 12) Later, he adds, "As powerful as genes are, they explain only about 30 to 40 percent of the difference in metabolism from one person to the next. In other words, your metabolism depends more on diet, exercise, and other factors that you can potentially control, regardless of your genetic inheritance." (Pg 74)
He suggests, "Rather than cut calories, it is much easier over the long run to change the TYPE of food you eat. Skipping meals and limiting yourself to miniscule portions is completely unnecessary, not to mention counterproductive." (Pg. 45) He observes, "Exercise also helps control your appetite. While you might assume that intense physical activity would be followed by a voracious appetite, the opposite is generally true. Exercise takes your body out of the mode of eating and digesting and makes you unlikely to binge." (Pg. 99)
He says, "One of the most surprising discoveries in the science of appetite is that tastes require maintenance. If you do not regularly apply sweets or salty foods or fatty foods to your tongue, they lose some of their appeal... If you don't feed them, they die." (Pg. 108)
September 7, 2024
Although I haven't had time to look through and test the recipes (so I can't judge them appropriately) this book proved to be fascinating. I recommended it to a friend of mine almost immediately upon finishing it.
Dr Neal Barnard writes this book in such a highly accessible and easy to understand and digest way that it was a pleasure to read. The information presented inside is incredibly interesting and encouraging for people who have lost their way when it comes to all of the overwhelming and sometimes incorrect recommendations that are being pushed when it comes to modern dieting today.
I highly highly recommend this book for people that might be interesting in losing weight the easy way - while prioritizing health and longevity.
Dr Neal Barnard writes this book in such a highly accessible and easy to understand and digest way that it was a pleasure to read. The information presented inside is incredibly interesting and encouraging for people who have lost their way when it comes to all of the overwhelming and sometimes incorrect recommendations that are being pushed when it comes to modern dieting today.
I highly highly recommend this book for people that might be interesting in losing weight the easy way - while prioritizing health and longevity.
February 8, 2020
All the author what to say can simplify to just one sentence. Have legumes, vegetables, grains and never meat.
Read
March 20, 2011This is an excellent book with lots of good information. Some may have a hard time subscribing to the whole and complete elimination of animal products (animal fats), but it continues to highlight America's unhealthful lifestyle of eating and how much excess protein we take in as a country/people.
A new movie is coming out called "Forks over Knives" that I would highly recommend anyone to watch. It is truly amazing how much power lobbyist groups and special interests have when it comes to setting policy that effects all of us - and not necessarily for the better.
http://forksoverknives.com/
A new movie is coming out called "Forks over Knives" that I would highly recommend anyone to watch. It is truly amazing how much power lobbyist groups and special interests have when it comes to setting policy that effects all of us - and not necessarily for the better.
http://forksoverknives.com/
October 1, 2011
Just another diet book. It had a few good insights, but if you are looking for any kind of profound insights from modern genetics, you won't find much depth here. Basically, it's just another eat less animal, less fat, carbs are OK book.
March 30, 2017
I read a lot of books on nutrition and healthy eating and figured this would be more of the same. I was happily surprised to learn some new things. Some of the recipes in the back sound good, too, but I haven't tried any yet.
Displaying 1 - 9 of 9 reviews