SIRT diet - recipes, rules, effects

What are sirtuins?

Sirtuins, also known as sir proteins (from the English language Silent Information Regulator) are protein enzymes that can be found in almost all living organisms, both in yeast and among mammals. These are proteins responsible for the proper course of many biological processes that are responsible, among others, for cellular metabolism.

According to the results of scientific studies conducted so far, sirtuins have the ability to silence some genes. The researchers also suggest that sir proteins may contribute to the activation of genes called longevity genes, slowing down the aging process of the body. Sirtuins are also used in weight reduction - preliminary reports inform that limiting the supply of calories in the daily menu can positively affect sir proteins, activating their action and supporting proper functioning in the body.

Although the functions and mechanism of work of sirtuins have not yet been fully understood, and the analyses carried out so far have focused in particular on fungi and animals, sirtuins seem promising. However, further human-centred research is needed to verify exactly what benefits protein enzymes can bring.

Sirtfood diet - what is it?

Sirtfood diet, also known as sirt diet, sirtuin diet, or Adele diet, is a four-step nutrition program developed by British nutrition experts Aidan Goggins and Glen Matten. This is the nutrition plan presented in the book from 2016, which gained immense popularity when the well-known singer - Adele, using the tips contained in the textbook, lost 44 kg.

The sirt diet is a diet based on polyphenol-rich foods that can contribute to the activation of sirtuins and thus actuate genes responsible for longevity and slim figure.

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Sirtuin diet - rules. What is SIRT diet?

The results of scientific research suggest that sirtuin activation occurs most effectively when limiting the supply of calories, therefore it is recommended to reduce the energy content of the diet by 20-50% in relation to the total caloric demand of the body - the authors of the sirt diet divided the nutrition model into four different stages, where two of them take into account a significant reduction in the supply of calories with meals consumed on a daily basis, what is intended to stimulate sirtuin activity.

The basis of the sirtfood diet is the inclusion in the daily menu of 20 products considered to be the best sirtuin activators. It is also characteristic of the sirtuin diet to replace some meals with special cocktails, called sirtuin cocktails.

SIRT diet - phases

The sirtfood diet is divided into four stages, and each of them looks a bit different. However, in order to stimulate the synthesis of sirtuins and obtain the desired results, it is important to apply all phases of the sirtuin diet, in accordance with the indicated order.

Stage I

The first stage, which is considered the most difficult part of the diet, lasts three days and consists in providing the human body only 1000 kcal per day. During this phase of the diet, you should eat one solid meal and drink three sirtuin cocktails. The right supply of fluids is also important - water, green tea or matcha are allowed.

Stage II

The second stage of the diet lasts four days, and the daily energy supply should then be 1500 kcal. During this phase of the diet, you can eat two solid meals and two sirtuin cocktails. It is worth remembering that the food consumed should be based on permitted products, distinguished by a high content of polyphenols, which can have a positive effect on the activation of sirtuins.

Stage III

The third part of the diet should last fourteen days. This is a stage of the nutrition plan that does not impose energy restrictions - the daily supply of calories should then be individually tailored to the body, but it is worth remembering about the appropriate caloric deficit that will allow weight reduction. In the third phase of the sirtuin diet, should be consumed three solid meals and one green cocktail.

Stage IV

The last, fourth stage of the sirtfood diet is a permanent model of nutrition, which involves the use of the principles of healthy eating. The authors of the diet do not impose any caloric restrictions, although in order to lose unnecessary kilograms, it is worth using a diet with a calorie deficit. The creators of the sirtfood menu also do not suggest a specific amount of sirtuin cocktails that should be used in the daily menu. However, it is important to include as many products considered as sirtuin activators in the nutrition plan as possible.

SIRT diet - what to eat?

When composing solid meals on the sirtfood diet, you should pay attention to the supply of products with antioxidant properties that can activate the desired sir proteins. Thus, as desirable components of the menu, which should be taken into account in the daily nutrition plan, are considered products such as:

rocket,
kale,
capers,
chili pepper,
red onion,
red chicory,
red grapes,
blueberries,
strawberries,
dates of the variety medjool,
walnuts,
buckwheat groats,
soybeans,
dark chocolate,
cocoa,
lube,
turmeric,
extra virgin olive oil,
matcha,
red wine (in limited quantities - although red wine is considered a source of resveratrol, it is worth remembering that excess alcohol can negatively affect the human body).

The sirt diet should also include products such as broccoli, celery, parsley, spinach, black currant, raspberries, cranberries, broad beans, chia seeds, rice flour, sage and mint or oregano. Although these are not considered the most effective sirtuin activators, they are also recommended by the creators of the sirtfood diet.

What foods should be excluded from the daily menu? In the sirt diet, as in the classic model of healthy eating, it is worth limiting the intake of salt, sweets, salty snacks, as well as highly processed products and fast-food. It is also recommended to reduce the consumption of products based on wheat flour and carbonated drinks.

The sirt diet is based on products rich in polyphenols. In the diet of Adele, green leafy vegetables such as rocket, spinach, kale are commonly used.

Diet sirtfood recipes - diet sirt menu

It would seem that knowing the recommended products on a sirtuin diet, you can easily compose a daily menu. Among consumers issues such as "diet sirt recipes for the week" or "diet sirt menu for 7 days" are often searched, which suggests, that many people who decide to follow a restrictive eating model still have difficulty composing their meals properly.

One of the most popular elements of the sirt diet is the green sirtuin cocktail, which is why when exploring the secrets of sirtuin recipes, it is worth starting with a drink that is used as a replacement for some meals.

The green smoothie on the Adele diet is based on ingredients such as kale, rocket, parsley, celery, fresh ginger, matcha powder, apple and lemon juice. To enjoy the taste of green, rich in polyphenols, cocktail, it is enough to blend all the ingredients into a smooth mass, adding to them also the right amount of water. The second breakfast in the form of a nutritious cocktail - ready. What other recipes can be included in the menu on the sirtuin diet?

Breakfast - Cocoa buckwheat groats with strawberries

Ingredients: 50 g of buckwheat groats, half a cup of soy drink, a teaspoon of cocoa, two handfuls of fresh strawberries, a handful of walnuts.

Method of preparation: Rinse the buckwheat groats, put in a pot and pour soy drink. Add cocoa and cook for about 10 minutes. Then leave the groats under cover to swell. During this time, wash and finely cut the strawberries and crush the nuts. When the groats absorbs most of the liquid, blend it into a smooth mass. Put into a bowl, add strawberries and walnuts.

Lunch - Soy pasta with vegetables

Ingredients: 100 g of soy pasta, 100 g of rocket, 1 chili pepper, 1 red onion, half a jar of capers, half a can of chopped tomatoes, a handful of parsley, half a teaspoon of turmeric, half a teaspoon of oregano, a pinch of salt and pepper, two tablespoons of olive oil.

Method of preparation: Cook the pasta according to the directions on the product packaging. Peel the onion, cut it finely and fry it in a small amount of oil. Add chopped chili pepper, capers, washed and finely chopped parsley and spices. Mix the whole in a pan. After a few minutes, add also washed rocket and canned tomatoes. Mix again. Add the pasta to the vegetable sauce and mix all the ingredients. Put the whole thing on a plate and sprinkle with oil.

Dinner - Red grape and celery salad

Ingredients: 200 g of celery, 100 g of red grapes, 1 green apple, 1 chicken breast, a handful of walnuts, a teaspoon of mustard, a tablespoon of honey, two tablespoons of olive oil.

Method of preparation: Wash vegetables and fruits and then dry them. Cut celery into thin slices, and grape balls into halves. Peel the apple and cut into large cubes. Put all ingredients in a bowl. Wash chicken breast, dry and cut into small cubes. Season as desired and fry in a pan with the addition of a small amount of oil, and then cool. To the bowl with celery and fruits add fried chicken breast and finely chopped nuts. Prepare the sauce - olive oil mix with honey and mustard. Ready sauce pour the salad.

A substitute for some meals in the sirtfood diet are sirtuin cocktails, containing kale, apple or celery.

Is sirtuin diet healthy?

The sirt diet is a model of nutrition which, like any innovative reduction diet, raises a lot of controversy.

Anxiety among dietitians and nutrition specialists is caused primarily by the first two stages of the sirt diet. Limiting the energy supply to 1000 kcal in most cases does not meet even the basic human nutritional needs, which means that such a low calorie intake can barely be enough to maintain vital functions, such as breathing, heart function or the functioning of individual organs.

Too much energy restriction can cause a feeling of hunger, fatigue and weakness of the body, as well as a slowdown in metabolism, loss of muscle mass and impaired concentration. Too low supply of calories along with the daily menu may also contribute to the yo-yo effect. It is worth bearing in mind that sudden weight reduction, which may occur during the first week of the sirtfood diet, is primarily associated with water losses, not body fat.

Moreover, the lack of energy restrictions in the third and fourth stages of the diet can cause many people to provide the body with excess calories - even the healthiest foods will not help reduce body weight, if your body receives more calories each day than it needs to function properly.

However, the sirt diet cannot be considered a bad model of nutrition. If you skip the first and second stages of the nutrition plan, taking into account significant caloric restrictions, and you started the diet from the third phase, with a reasonable energy deficit, the sirtuin diet could be considered a valuable nutrition plan, based on healthy products, rich in polyphenols. The Adele diet takes into account the supply of fresh vegetables and fruits, which are desirable in a healthy eating model, and is also a source of valuable herbs or healthy fats. Also, green sirtuin cocktails can be an interesting and rich in valuable nutrients meal, which is worth using as a second breakfast or afternoon snack while using a healthy reduction diet.

Sirtfood diet - effects

According to the assumptions of the authors of the nutrition model, the sirtfood diet can promote weight reduction - there are opinions on the Internet that the sirt diet allows you to lose 12 kg within three weeks of using dietary restrictions, however, there is a lack of scientific research that would confirm this thesis.

Theoretically, the Adele diet can also have a positive effect on the life expectancy of the consumer, as well as on reducing the risk of developing civilization diseases. The nutrition plan can also have a positive effect on the condition of hair, skin and nails.

In practice, there is still a lack of scientific research on sirtuins that would focus on humans, which is why it is difficult to clearly determine how protein enzymes can affect the human body. Can sirtuins really prolong life and reduce the risk of disease?

The sirt diet is a modernized, slightly changed nutrition plan, based on the assumptions of the DASH diet or the Mediterranean diet. Although the sirtuin diet sounds tempting, it seems much better to use a well-studied model of nutrition. Compliance with the principles of healthy eating, taking into account the appropriate caloric deficit and regular physical activity is the best way to long-term weight reduction.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.