Becoming more mindful about fueling your body or you’re trying to lose weight , it’s important to understand Sirtfoods. Sirtfoods are foods rich in nutrients (polyphenols family) that help regulate your metabolism, burn fat, and without decreasing muscle .
Sirtuins make us fitter, leaner and healthier.
Research suggests possible ways to activate sirtuins include:
Food components such as polyphenols and omega 3 fats
Our focus here is on the effects of foods on sirtuin activity but first let’s take a quick look at Calorie Restriction and sirtuins.
One of the most recent discoveries was the ‘skinny gene’ which has been so-called ‘adipose’. This was originally discovered in fruit flies, but has also been found in rodents and humans. If the gene is switched on, the individual is more likely to be ‘skinny’, whereas if it’s switched off, we’re more likely to store more fat, or adipose tissue. However, interestingly the ‘skinny gene’ isn’t thought to be simply switched on or off, but may be switched on to varying degrees in different people.
The Sirtfood Diet is the Newest and Latest Strategy for Heath, Nutrition and Weight Loss.
The breakthrough came when we discovered that the benefits from fasting were mediated by activating our ancient sirtuin genes, also known as the “skinny gene”. SO, “Sirtfoods” are the ground-breaking means of activating our sirtuin genes in the best possible way without fasting.
Increase the efficiency of muscles
Switch on fat burning gene
· reduce inflammation and repair any damage in cells
Certain foods contain chemicals called polyphenols that put mild stress on our cells, turning on genes that mimic the effects of fasting and exercise. Foods rich in polyphenols-including dark chocolate, red wine,kale and many more in the lists -trigger the sirtuin pathways that impact metabolism, ageing and mood. A diet rich in these sirtfoods kick-starts weight loss and is the latest innovation in diet industry.
HOW IT WORKS
The diet has two easy-to-follow phases:
PHASE 1 This lasts for seven days. During the first three days, you should have three sirtfood green juices and one full meal rich in sirtfoods – a total of 1,000 calories. On days four to seven, you should increase your calorie intake to 1,500 by having two green juices and two meals daily.
PHASE 2 This 14-day maintenance phase is intended to help you lose weight steadily. You can eat three balanced sirtfood-rich meals every day, plus one green juice.
The two phases can be repeated whenever you like for a fat-loss boost.
Sirt food list
SIRTFOODS And Their Corresponding Major Sirtuin-Activating Nutrients
Foods to Activate Sirtuins
Recent research has found that many of the foods and food components that we know to be beneficial to health activate sirtuins in a similar way to calorie restriction. Here’s the low down on sirtuin activating foods:
Resveratrol – is a polyphenol that has been shown to have a wide range of beneficial effects, including antioxidant, anti fungal, anti-inflammatory, anti-cancer and anti-mutagenic. It is now thought that some of the beneficial effects of resveratrol are down to its ability to activate SIRT1 (2,3) although other mechanisms are likely to be at play as well. Resveratrol is found in berries, red grapes, peanuts, soy beans and pomegranate.
It should be noted that resveratrol supplementation has been shown to blunt the beneficial effects of high intensity exercise on SIRT1 activation (1).
Quercetin – has been demonstrated to be a significant anti-inflammatory and anti-cancer agent that has protective properties against a number of diseases. These beneficial effects are partly due to the upregulating effect of quercetin on SIRT1 (4). Foods rich in quercetin include capers, buckwheat, lovage, apples, tea, onions, citrus fruits, green vegetables and most berries.
Olive oil – a key component of the health promoting Mediterranean diet, olives and olive oil are rich in beneficial polyphenols. Some of their health promoting effects can be attributed to their ability to activate sirtuins (5).
Cocoa or cacao is rich in flavanoids with many benefits particularly to cardiovascular health. Evidence suggests that some of their beneficial effects are due to the fact that they activate sirtuins (6).
Green tea – contains epigallactins that upregulate sirtuins (7).
Piceatannol – a naturally occurring analogue of resveratrol, it displays antioxidative, anti-tumour and anti-inflammatory activities that may be due to its activation of sirtuins. It is found in various plants, including grapes, passion fruit, white tea, and Japanese knotweed (8).
Green vegetables – Indole-3-carbinol (I3C), found in Brassica vegetables such as broccoli and cabbage, has powerful anti-cancer properties. I3C has also been found to ameliorate adiopogenesis (fat formulation) by activating sirtuins, making it a possible anti-obesity agent (9).
Turmeric – a rich source of curcumin that has been shown to exhibit many anti-inflammatory and neuroprotective effects which are partly down to activation of SIRT1 (10).
Soy foods – contain isoflavones with many reported health benefits some of which may be attributed to the activation of SIRT1 signaling (11). Good sources of isoflavones include tofu, tempeh and miso.
Omega 3 fats – Several studies have shown that omega-3 fatty acids can improve cardiovascular health, inflammation, insulin sensitivity and autoimmune disorders. This may be partly due to their effect on SIRT1 activation (12,13).
Melatonin – known as the sleep hormone due to its association with the circadian rhythm, melatonin is also a powerful antioxidant and anti-inflammatory. Levels of melatonin tend to decline with age and its loss contributes to some of the degenerative conditions of aging. Evidence suggests that melatonin activates sirtuins (14).
For breakfast, try soy yogurt with mixed berries, chopped walnuts and dark chocolate, or for something savoury, an omelet packed with bacon, red chicory and parsley.
The sirtfood salad is great for lunch – but if you’re craving some carbs, a wholemeal pitta stuffed with turkey, cheese or hummus is healthy and filling.
Dinnertime doesn’t have to be dull, either: stir-fried prawns with kale and buckwheat noodles is a tasty evening meal. And, believe it or not, pizza is still on the menu if it’s made the sirtfood way.
So, you get the same weight-loss results without starving yourself with the ground-breaking new discovery of “sirtfoods”
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(2) Lecour S, Lamont KT. Natural polyphenols and cardioprotection. Mini Rev Med Chem. 2011 Dec;11(14):1191-9.
(3) Peredo-Escarcega AE, Guarner-Lans V, Perez-Torres I et al. The Combination of Resveratrol and Quercetin Attenuates Metabolic Syndrome in Rats by Modifying the Serum Fatty Acid Composition and by Upregulating SIRT 1 and SIRT 2 Expression in White Adipose Tissue. Evid Based Comp Alt Med. 2015;2015:474032.
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(11) Hirasaka K, Maeda T, Ikeda C, et al. Isoflavones derived from soy beans prevent MuRF1-mediated muscle atrophy in C2C12 myotubes through SIRT1 activation. J Nutr Sci Vitaminol. 2013;59(4):317-24.
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(13) Luo X, Jia R, Yao Q, Luo Z, Luo X, Wang N. Docosahexaenoic acid attenuates adipose tissue angiogenesis and insulin resistance in high fat diet-fed mid-aged mice via a sirt1-dependent mechanism. Mol Nutr Food Res. 2016 Jan 9. Epub ahead of print
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