The Sirt diet: what is it and does it work. Sirt food диета
The Latest Fad in Dieting: The SirtFood Diet
Created by nutritionists, Aidan Goggins and Glen Matten, Sirtfood is the latest in many miracle weight-loss diets recommended on social media. The diet basically requires the individual to consume food that are rich in the protein ‘Sirtuins’ – hence, the name. Sirtuins are known to protect cells from unduly stress and regulate inflammation and trigger the genes that mimic effects of exercising and fasting.
This not only slows the aging process but also boosts metabolism, which allows the body to burn fat faster and shed seven pound of weight within a week while maintaining muscle as suggested by its creators. They also suggest that activating the sirtuin pathways allows the body to clear out cellular debris, which are the primary causes of ill-health and loss in vitality.
Why is it popular?
Apart from having endorsements from celebrities including Adele, Pippa Middleton, Jodie Kidd, Lorraine Pascale and Sir Ben Ainslie, many professional athletes are also known to swear by it.
However, perhaps the primary reason the diet has found such quick popularity and attention is because it allows rather encourages individuals to include dark chocolate and red-wine (yes, you read it right!) in the diet, both of which are considered to be rich in sirtuins. This comes as a relief for people on long diets of salads and veggie smoothies. Oh and did I also mention that it includes coffee too?
Besides helping with weight loss, suppressing appetite and building muscles, it has been found that sirt foods might have other important benefits including improvement in memory, control blood sugar levels, and cleaning up free radical molecules or toxins that may lead to cancer.
In fact, Professor Frank Hu, an expert in nutrition and epidemiology at Harvard University mentioned in his article for the journal Advances in Nutrition, “Substantial observational evidence exists for the beneficial effects of the intake of food and drinks rich in sirtuin activators in decreasing risks of chronic disease.” So, this seems like something one should definitely check out.
So what are these miracle ‘Sirt-Foods’?
Although sirtuins can actually be found all through the plant kingdom, only certain variety contain large concentrations of sirtuins. The primary Sirt Foods are:
- Green tea
- Dark Chocolate (>85% cocoa)
- Red Onions
- Citrus Fruits
- Olive Oil
- Celery (including leaf)
How does the diet work?
The diet is broken down into two phases, which can be repeated as long as required for desired results. Note that the idea is not to follow a strict meal routine but to increase the intake of sirt-foods.
Phase 1a: Day 1 to Day 3 – Your diet is restricted to just 1,000 calories a day including three green juices and one meal full of sirt-foods.
Phase 1b: Day 4 to Day 7 – Your calorie intake remains the same but you are allowed two green juices and two meals a day.
Phase 2: Day 8 to Day 21 – Your calorie intake is allowed to increase to 1,500 calories per day and you are allotted three meals rich in ‘sirt-foods’ and one green juice daily. The idea is to lose weight steadily over the next 14 days which is a healthier option.
This 3 week sirt-food routine is expected to help you lose about seven pounds each week. In the long-run, there’s no set plan and it’s primarily about changing your lifestyle to include as much as sirt-food as possible and cut down on unhealthy eating.
Is the Sirt-food really worth trying?
The jury is still out on this. While many nutritionists including Jaclyn London, MS, RD, CDN, nutrition director at the Good Housekeeping Institute are positive about it. She says, “What I do love about this diet is the emphasis on plant-based foods that are chock-full of phytonutrients, antioxidant-compounds that we should all be eating more of in order to reduce risk of chronic disease and boost immune function…Loading up on leafy green veggies, fish, dark red/purple fruits and veggies, olives, and olive oil — plus making an effort to eat more seafood — is key to overall health, weight loss, and longer-life.”
But many nutritionist remain skeptical about the promises the diet asserts. As nutrition consultant and creator of BetterThanDieting.com, Bonnie Taub-Dix suggests “That all sounds like fun, but this is not a list for breakfast, lunch, and dinner without enhancing it with different things. Sirtuins supposedly regulate metabolism. Just because there are enzymes to help reactions go further, it doesn’t mean you should live off of them on a daily basis.”
Another dietician Emer Delaney is more skeptical about the diet routine. “At first glance, this is not a diet I would advise for my clients. Aiming to have 1000kcal for three consecutive days is extremely difficult and I believe the majority of people would be unable to achieve it.
Looking at the list of foods, you can see they are the sort of items that often appear on a ‘healthy food list’, however it would be better to encourage these as part of a healthy balanced diet.
Having a glass of red wine or a small amount of chocolate occasionally won’t do us any harm – I wouldn’t recommend them on a daily basis.
We should also be eating a mixture of different fruits and vegetables and not just those on the list. In terms of weight loss and boosting metabolism, people may have experienced a seven pound weight loss on the scales, but in my experience this will be fluid.
Burning and losing fat takes time so it is extremely unlikely this weight loss is a loss of fat. I would be very cautious of any diet that recommends fast and sudden weight loss as this simply isn’t achievable and will more than likely be a loss of fluid. As soon as people return to their regular eating habits, they will regain the weight.
Slow and steady weight loss is the key and for this we need to restrict calories and increase our activity levels. Eating balanced regular meals made up of low GI foods, lean protein, fruit and vegetables and keeping well hydrated is the safest way to lose weight.”
Additionally, no research has been conducted on the health benefits of sirtuins on humans, thereby, it is still not clear if this really works without any side effects.
However, the diet definitely offers an alternate way of dieting that simply requires eating healthily while adding some sirtfoods for added benefits. Or, you can take them in condensed form when you want to go low-calorie in your routine diets.
Sirt Foods Diet Plan | Food For Thought
You may not have heard of sirtuins – hush! they are members of the Silent Information Regulator family! The Sirt Foods Diet is designed to activate sirtuins in the body. This is because evidence suggests that sirtuins play a fundamental role in regulating circadian rhythm, oxidative stress, DNA repair, inflammation, cellular metabolism, tumour suppression and the stress response. They also inhibit fat storage and increase fat metabolism, thus potentially reducing the risk of diseases associated with excess fat including cardiovascular disease, some types of cancer, type 2 diabetes and arthritis. It is thought that these beneficial actions make sirtuins pivotal in regulating longevity and aging. With all these benefits you may be wondering how you can increase your levels of sirtuins. Read on to find out more!
Activation of Sirtuins
What’s really interesting is that the beneficial effects of sirtuins become activated during nutrient depletion, starvation and cellular stress, demonstrating that some physical stress on the body can be beneficial in small amounts (1)
Molecules similar to sirtuins have been found in almost all species that have been studied including yeast, worms and fruit flies. Seven sirtuins have been identified in mammals with SIRT1 being the most widely researched. All seven require NAD+, a derivative of vitamin B3 (niacin), to function. Niacin is found in mackerel, wild salmon, sardines, mushrooms, chicken, turkey, duck and whole grains (1).
Research suggests possible ways to activate sirtuins include:
- Calorie restriction
- Physical activity
- 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.
Calorie Restriction and Lifespan
As SIRT1 increases when food is scarce most research into how to activate SIRT1 has focused on calorie restriction (CR). CR has been shown to lead to extended lifespan in several species ranging from yeast to dogs. The lifespan extension effect of CR has been strongly associated with an increased level and activation of SIRT1. Intermittent fasting may also raise sirtuins (1).
The belief that many of the benefits of CR are due to the induction of sirtuins has led to research into the sirtuin activating effects of foods.
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).
A note of caution
There is some question as to whether the effects of these compounds on sirtuins in animals in laboratory conditions can be extrapolated to humans (15. Also much of the research into the activation of sirtuins has focused on supplemental levels of polyphenols which are much greater than would be found in food. Future research is sure to provide further insight into the role of foods and sirtuins in health and longevity as well as discovering many more biological mechanisms that affect body function. In the mean time it seems there is sufficient evidence to include these nutrient rich foods in the diet to support many aspects of health, be it through their effect on sirtuins or not.
A Diet to Activate Sirtuins and Promote Health
It’s probably no coincidence that some of the longest lived and healthiest populations in the world eat diets that are rich in these sirtuin activating foods, such as those in the Mediterranean and parts of Asia. The Mediterranean diet includes polyphenol rich fruits, vegetables, red wine and olive oil. The Asian diet is high in isoflavones from soya beans and epigallactins from green tea (16).
Getting more of these health promoting foods into your diet is relatively easy. They can be incorporated into many meals and even combined to make super-sirt meals!
Here are some ideas to get you started:
- Use olive oil for stir frying or roasting vegetables and salad dressings.
- Have a jar of olives handy to snack on and add olives to salads or cooked dishes. Tapenade makes a good topping for oat cakes or rye bread.
- Swap regular tea and coffee for green tea. Add a squeeze of lemon for extra benefits.
- Miso can be used instead of stock cubes to flavour soups, stews and casseroles. Milder light coloured miso can be used as a spread. Miso soup makes a good snack or light meal if served with salad or bread.
- Add tofu or tempeh to stir fries. Blend silken tofu into soups, dips and creamy desserts.
- Add berries and blackcurrants to muesli, smoothies and juices. Natural yoghurt with fresh berries makes a healthy snack or dessert.
- Eat your greens. Kale, cabbage and broccoli are excellent accompaniments to any meal and can also be added to stir fries, curries, stews and casseroles.
- Spice up your life with turmeric and other spices. Don’t limit your use of spices to curries, add them to grains and vegetables as well.
- Add cacao powder to smoothies and desserts. Sprinkle cacao nibs onto salads or add to trail mixes.
- Apples are the perfect portable snack. Have one with you at all times.
- Buckwheat pasta can be used as a tasty gluten free alternative to wheat pasta and buckwheat flour can be used in baked goods or to thicken sauces. Buckwheat also works well in salads mixed with roasted vegetables and toasted nuts.
See our Sirt Foods Meal Plan for more ideas.
(1) Covington JD, Bajpeyi S. The sirtuins: Markers of metabolic health. Mol Nutr Food Res. 2016 Jan;60(1):79-91.
(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.
(4) Hung CH, Chan SH, Chu PM, Tsai KL. Quercetin is a potent anti-atherosclerotic compound by activation of SIRT1 signaling under oxLDL stimulation. Mol Nutr Food Res. 2015 Oct;59(10):1905-17.
(5) Menendez JA, Joven J, Aragones G et al. Xenohormetic and anti-aging activity of secoiridoid polyphenols present in extra virgin olive oil: a new family of gerosuppressant agents. Cell Cycle. 2013 Feb 15;12(4):555-78.
(6) Duarte DA, Rosales MA, Papadimitriou A et al. Polyphenol-enriched cocoa protects the diabetic retina from glial reaction through the sirtuin pathway. J Nutr Biochem. 2015 Jan;26(1):64-74
(7) Yang H, Zuo XZ, Tian C, He DL et al. Green Tea Polyphenols Attenuate High-Fat Diet-Induced Renal Oxidative Stress through SIRT3-Dependent Deacetylation. Biomed Environ Sci. 2015 Jun;28(6):455-9.
(8) Piotrowska H, Kucinska M, Murias M. Biological activity of piceatannol: leaving the shadow of resveratrol. Mutat Res. 2012 Jan-Mar;750(1):60-82.
(9) Choi Y, Um SJ, Park T. Indole-3-carbinol directly targets SIRT1 to inhibit adipocyte differentiation. Int J Obes 2013 Jun;37(6):881-4.
(10) Sun Q, Jia N, Wang W, Jin H, Xu J, Hu H. Activation of SIRT1 by curcumin blocks the neurotoxicity of amyloid-β25-35 in rat cortical neurons. Biochem Biophys Res Commun. 2014 May 23;448(1):89-94
(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.
(12) Allard JS, Perez E, Zou S, de Cabo R. Dietary Activators of Sirt1, Mol Cell Endocrinol. 2009 Feb 5; 299(1): 58–63
(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
(14) Ramis MR, Esteban S, Miralles A, Tan DX, Reiter RJ. Caloric restriction, resveratrol and melatonin: Role of SIRT1 and implications for aging and related-diseases. Mech Ageing Dev. 2015 Mar;146-148:28-41.
(15) De Boer VC, de Goffau MC, Arts IC, Hollman PC, Keijer J. SIRT1 stimulation by polyphenols is affected by their stability and metabolism. Mech Ageing Dev. 2006 Jul;127(7):618-27. Epub 2006 Apr 17.
(16) Pallauf K, Giller K, Huebbe P, Rimbach G. Nutrition and healthy ageing: calorie restriction or polyphenol-rich “MediterrAsian” diet? Oxid Med Cell Longev. 2013;2013:707421. Epub 2013 Aug 28.
Sirt Food Diet – Tried and tested
There has been growing publicity over the Sirt Food Diet with the backing of many celebrities and athletes. It’s recommendations for red wine and dark chocolate seems to have attracted attention!
We thought it important to investigate it further and see if our nutritionist Angelica was brave enough to give it a go!
The theory behind Sirt FoodsRELATED: RECOMMENDED PLANS FOR YOU
The diet claims you will lose 7lb in seven days by eating a group of foods that contain proteins referred to as ‘sirtuin activators’. Sirtuins are a group of proteins, seven of which (SIRT1 to SIRT7) have been identified in humans. It seems as though they may have a number of roles in the body including potential anti-ageing and metabolic effects.
As further investigation is carried out on Sirtuins there is a growing interest in the function they may play in switching on weight-loss pathways. Previously, we thought triggering these pathways was only possible by fasting or by undergoing exercise. Therefore, if you could activate any of these seven sirtuins it would help you to lose fat and maintain muscle mass with less effort.
How the diet works
The diet is set up in two stages. For the first three days you consume only 1,000 calories in the form of a three ‘sirt juices’ and have one meal. On the following days four days you are allowed a diet of 1,500 a day, consist of two juices and two of the chosen meals daily. After this you progress to an easier stage, with only one juice and three of their balanced meals.
The recipes provided all consist of foods with the chemical compounds that the authors suggest switch on the metabolic pathways, increasing the amount of fat burned whilst lowering appetite.
As well as dark chocolate and red wine, the sirt foods list includes: chilli, buckwheat, parsley, kale, strawberries, cocoa and coffee.
When our nutritionist Angelica tried the diet for a day, she lost approx 1lb and maintained muscle mass. However 24 hours is a very short time to measure weight loss or even fat loss and she is already at her desired weight. The main reason for carrying out the diet was from a practical perspective.
When asked how easy is was to follow, Angelica said, “I found it time consuming and expensive. It is a lot of prep work for anyone leading a normal to busy lifestyle. I didn’t find the juice very appetizing but I enjoyed the prawn stir-fry with buckwheat noodle recipe. On the plus side, I didn’t feel hungry which I thought I would do consuming only 1,000 kcals”.
Angelica spent between £15-£20 on food shopping to get all ingredients for the juices and meal for one day for just herself. That is without the cost of buying a juicer if don’t already own one (required to make the green juice).
How effective is this diet?
You may well lose weight with this diet purely because you would be consuming less calories, particularly in the first few days. It could be that you burn fat faster with this diet than with just a calorie restricted diet.
It would be most effective for highly motivated individuals with a fair amount of time and not on a tight food budget. The study referred to in the Sirtfood book is of a small group of 40 individuals. These individuals were most likely very motivated, as it seems they were selected from an up market gym in London.
Further studies into sirt foods are required, with a greater number of individuals representing the general population. It would be interesting to measure the exercise being carried out during that time, which plays a substantial role in maintaining muscle mass and changes to BMR.
Who doesn’t enjoy a glass of red wine and some dark chocolate?
The diet doesn’t suggest consuming large amounts (remember recommendations suggest no more than 14 units for alcohol a week, a small 125ml glass of wine is 1.6 units). As with any healthy eating plan variation and moderation are always important factors to consider.
All the foods catergorised as sirt foods are healthy when consumed in moderation and should to be included in a balanced diet regardless. Thus the sirt foods are present in many of our food groups meal plans and recipes we give to our clients.
A more accessible version of the diet could result in greater success rates, with a more realistic weight loss aim. Most sustainable healthy weight management plans will work in terms of you losing approx 1lb a week and require you to keep active.
Anyone who has tried the diet please do let us know how you got on. We love to hear your feedback, thoughts or questions!
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The Importance of Sirt Food Diet
Sirtfood diet has become one of the most popular diets after Paleo diet and Dukan diet. This is the only diet which helps in promoting the use of red wine as well as chocolates in the diet. However, there are still various doubts over the importance of this diet. People still not sure about the weight loss benefits this diet offers.
Here we have tried to provide all the important details about the Sirtfood diet. Read on to get full details about the weight loss effect which you can get from Sirt food diet.
Here we have tried to provide all the important details about the Sirtfood diet. Read on to get full details about the weight loss effect which you can get from Sirtfood diet.
What is Sirtfood Diet?
The diet which consists of Sirtfoods is known as the Sirtfood diet. Sirt foods are the foods which are high in sirtuin activators. This helpful sirtuin protein helps in protecting the cells in our body from dying or from inflammation which can cause due to various health issues. According to various research, it has been found that Sirtfoods are also helpful in regulating metabolism in your body, burning the excess fat and increasing muscles.
Two authors, Aidan Goggins and Glen Matten are the brains behind the concept of Sirtfood diet. Recently, they have a written a book consisting of a specific meal plan for the Sirtfood diet to get most of the effective health benefits. In the Sirtfood diet plan, the writers suggest the consumption of three Sirtfood juices along with the balanced Sirtfood rich meals such as buckwheat or smoked salmon super salad as well as prawn stir-fry.
What do you eat on the Sirtfood diet?
The major foods in Sirtfood diet are red wine and chocolate which are rich in sirtuin activators. However, the major focus of Sirtfood diet is on the consumption of Sirtfoods which includes fruits such as apple, strawberry, turmeric, olive oil, rocket, red onion, green tea as well as soy, parsley, capers, and blueberries, It also includes the powerful fruit kale.
Another major Sirtfood is considered as coffee. It is an interesting fact that Japan and Italy are considered as one of the healthiest countries in the world and the people of both the nations includes Sirtfood in their diet.
● Sirtfood diet meal plan
The Sirtfood meal plan focuses on the consumption of around 1000 calories a day through the consuming three Sirtfood green juices along with the Sirtfood meal. In the upcoming weeks, you can increase the consumption up to 1500 calories per day with the consumption of two Sirtfood green juices as well as Sirtfood meal.
However, according to the experts, there is no official set plan for following Sirtfood diet. Following the Sirtfood diet is completely based on adjusting your diet by adding more Sirt foods in your diet. These foods are not only good for your health but also will make you energetic and rejuvenated.
Does the Sirtfood diet work?
There are various reasons behind the working of Sirtfood diet. Consumption of Sirtfood diet helps in getting proper weight loss. If you are exploring for a perfect weight loss effect, this diet is the best for you. This diet, unlike the other diets, does not guarantee a dramatic weight loss effect and needs regular use. You need to patient enough to get health benefits from following Sirtfood diet. This diet is considered best if you want to consume diet which is packed with vitamins and makes you a bit more healthier. Apart from that it is also helpful in promoting the health of immune system.
What are the best Sirtfood recipes?
Consuming right Sirtfood through effective recipes is highly important while following the Sirtfood diet. According to the experts, you can lose up to 7 pounds in a week by trying the Sirtfood diet recipes. Some of the major Sirtfood diet recipes are listed below.
The Sirtfood diet meal plan focuses on the consumption of 3 juices and a meal for first three days of the week. For another 4 days, you can consume 2 juices along with 2 meals.
● The Sirtfood juice
- Kale, 75 grams
- Rocket, 30 grams
- Flat leaf parsley, 5 grams
- Lovage leaves, 5 grams
- Celery with stalks, 150 grams
- Medium green apple, ½
- Lemon juice○ Green tea, ½ teaspoon
- Make a juice of blending kale, rocket, lovage, parsley together. Juice it 1-2 times more as you need to extract the juice of around 50 ml from the vegetables.
- Now extract the juice by blending apple as well as celery together. Add some lime juice into it. Although you can add it through juicer, you can also squeeze the lemon into the juice directly.
- Add the juice into a glass and add green tea into it and stir it properly. Adding green tea provides more caffeine effect to the juice.
- Stir it well again once the green tea is dissolved fully add some water into it according to the taste and drink it.
● Chicken breast with red onions, kale, tomato as well as chilli salsa
- Boneless chicken breast, 120 g
- Olive oil, 1 tablespoon
- Ground turmeric, 1 tablespoon
- Chopped kale, 50 grams
- Sliced red onion, 20 grams
- Chopped fresh ginger, 1 teaspoon○ Buckwheat, 50 grams
- Lemon juice○ Tomato, 130 grams
- Finely chopped chilli, 1
- Finely chopped capers, 1 tablespoon
- Finely chopped parsley, finely chopped
- First make salsa by chopping tomatoes finely and removing its eye. Avoid the too much loss of liquid while chopping.
- Add chilli, parsley as well as capers and lemon juice in it.
- Marinate the chicken with the help of lemon juice, turmeric as well as little oil.
- Place the marinated chicken on a preheated pan and cook it on both the sides until it gets the golden, pale colour.
- Then place the chicken in the preheated oven which is at 220 degrees and keep it for 8-10 minutes.
- Remove it from the oven and cover with foil paper. Let it rest for 5 minutes till before serving.
- Now, cook the kale in the steamer and add red onions as well as ginger in a little oil till it get soft. Fry this for few minutes.
- Cook buckwheat with the help of remaining turmeric.
- Serve the dish with vegetables, salsa as well as chicken.
By Prajakt K.Disclaimer: The above tips and information are only for reference purpose. The articles are not written by qualified medicare professionals. Even though, you may find the tips and information easy and useful, we recommend you to consult a qualified medicare professional before adopting these. It is necessary to analyse and find out your physical fitness in accepting these tips. Some tips may not suite you or you may be allergic to. Hence consulting a medicare professional is essential. Failing which, you will be having the sole responsibility for the consequences arising out of your negligence and reluctance.
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The Sirt diet: what is it and does it work
If you haven’t heard the term ‘sirt food’ or of the sirt diet, then you probably will over the next few weeks or months. It’s the latest new dietary idea to capture the imaginations of fad diet enthusiasts and those looking for a magic way to diet their way to better health and longevity.
There is no magic involved, unsurprisingly, but there is some science behind the sirt diet so it’s worth knowing about.
Related: Our diet expert weighs up the pros and cons of the Sirt Diet and other new diets
What are sirtuins?
Simply put, they are proteins. If you want the more complex answer, they are proteins that are used by the body via SIRT1 genes. (Sirtuin stands for silent mating type information regulation 2 homolog.) These proteins are used to regulate cell life and the genes themselves are believed to protect mammals against ageing.
Why are sirtuins in the news right now?
Researchers have only relatively recently identified how certain sirt proteins function and although quite a bit of research has been done on SIRT1 protein in the past decade, there are several others (from SIRT1 up to SIRT7) and scientists are still working on those to find out how they work in humans.
The findings that made everyone sit up and listen, however, related to how these proteins help to protect cells from dying and/or reacting to stressors. As cell death is associated with ageing as disease, this could potentially be an important finding.
Related: The top 20 foods to eat
Sirtuins and longevity
Studies on mice, bees and flies, for example, have shown that SIRT1 can have a significant effect on health and longevity. And recently another study found that when study participants fasted regularly i.e. reducing their calorie intake to only 500 per day for two days each week, levels of SIRT3 increased. However, the study was tiny with only 24 study participants so more research is needed to confirm these results.
"The research in the area of how different foods can influence the way our genes express themselves is still in its infancy and this is only a fragment of the picture," says nutritionist Farah Cleret. "A good diet should never be limited to just how one gene is being affected as there are many other variables that will also be at play. Keeping the diet fresh and varied is always the key and avoid processed and junk foods where at all possible."
Where can I find these sirt foods?
In your local supermarket. Perhaps surprisingly, a sirt food isn’t some magical previously-unknown-to-man superfood. In fact if you’ve already been following a healthy diet and especially the Mediterranean diet, you’ll already be getting plenty of sirt foods.
So-called sirt foods are actually foods that activate sirt protein in your body. And some of the main activators of sirt protein are olive oil, green tea, dark chocolate, leafy or cruciferous green vegetables, blueberries, and citrus fruits. If you feel like you’ve read a list of foods just like that before, it’s no surprise - these are pretty much the same foods that are touted on any healthy diet.
Related: Low-carb or Mediterranean - which diet is best for losing weight?
So what’s the difference between this diet and the Mediterranean diet?
Some liken the sirt diet as being a mix between the Mediterranean diet (olive oil, lots of fresh vegetables and fruit, as well as fish) and the Asian diet, ie a vegetable-heavy diet with soy-based products such as tofu, green tea and oily fish too.
Some would also argue that a sirtfood diet must also entail some fasting, as some research has indicated that fasting raises levels of certain sirtuins.
The reality is that a so-called sirtfood diet can be any kind of dietary change that will improve sirtuin activity. And research shows that this means eating olive oil, dark chocolate, leafy green vegetables, blueberries, citrus fruits, tofu, oily fish and drinking green tea and the occasional glass of red wine.
Related: Tofu - find out how to get this superfood into your diet
This article was updated on 13/01/2016 to include a comment by nutritionist Farah Clerret.
SIRT diet & list of foods I can eat
What is it?
The Sirtfood diet plan sounds almost too good to be true as it allows you to eat chocolate and drink red wine. Aidan Goggins and Glen Matten, the nutrition experts behind the diet, claim that by eating foods rich in a type of protein called sirtuin activators - known as Sirtfoods - you can ‘switch on your body’s fat burning powers’.
Health benefits of following it:
As well as helping you feel energised, the sirtuin activators can help regulate your metabolism, increase muscle and burn fat, according to Goggins and Matten.
The authors claim that the goal of the Sirt diet is more about healthy eating than dramatic weight loss, but some nutritionists have taken exception to the fact that their book is emblazoned with the tag line “lose 7lbs in 7 days”. A loss of 1 to 2lbs a week is considered a steady and healthy amount. So such dramatic weight loss in a short period may not be good for your wellbeing. Also, obvious, but relevant: red wine is full of toxins, even if it is high in sirtuin activators, so guzzling it as part of a ‘diet’ probably isn’t a good idea. Darn.
As per the book’s tagline, there is potential for rapid short-term weight loss. This relies on a strict plan, involving calorie control - 1000 the first three days, then upping this to 1500 - and consuming a set numbers of green juices and Sirtfood-rich meals. But in the long-term the goal is simply to eat as many Sirtfoods as possible.
10 foods you should eat:
Red wine, dark chocolate (yes you read it right), green tea, capers, citrus fruits, but also apples and blueberries. Parsley, turmeric, kale are great green sirtfoods.
The Sirtfood Diet by Aidan Goggins and Glen Matten is the bible of Sirt advocates. If you're not much of a chef, Soulmatefood.com will deliver ready-made Sirt meals to your door.
Follow Goggins and Matten @thesirtfooddiet
More diets explained
What is the Paleo diet?
What is the Low carb diet?
What is the Mediterranean diet?
What is the 16:8 diet?
What is the Gluten free diet?
What is the FODMAP diet?
What is the SIRT diet?
What is the Gut health diet?
What is the Flexitarian diet?
What is the DASH diet?
What is the Vegetarian diet?
The Sirt Diet Explained
The SIRT Diet is one of 2016’s big food trends. You may have heard whispers of words like sirtuins, SIRT foods and the like, but not been quite up to date on what it’s all about.
Who started this?
Have you heard of Aidan Goggins and Glen Matten? They’re health consultants who have been highly critical of the weight-loss supplement industry. They wrote the book The Health Delusion and and now their SIRT Food Diet book focuses on healthy eating rather than pure weight loss that puts pressure on your body, restricts proper nutrition and inevitably isn’t sustainable as part of a healthy lifestyle. Hear, hear!
The SIRT Food: A Biography
SIRT foods are gaining a lot of praise in the world of nutrition. They boost the activity of a protein called sirtuin in our bodies, which in turn eases our bodies’ ability to protect cells from aging, damage or even cell death. In addition to this, research has shown that sirtuins also work against inflammation, which is a leading cause of illness.
A 2012 study from Bar-Ilan University showed that sirtuin (sirt6) lengthened the lifespan of male mice and had therapeutic implications for age related diseases.
So, don’t let the word diet put you off. Incorporating more SIRT foods into your daily nutrition isn’t about weight loss, it’s about supporting healthy bodily functions. In addition, there are many parrallels between the effects of sirt foods and those of fasting and exercise. Many researchers have concluded that sirt foods improve your metabolism, increase muscle and burn fat. All in all, weight loss could also be a biproduct here, but being skinny is not the goal, being healthy is.
Which foods are SIRT Foods?
Don’t worry – SIRT foods are not extraordinarily unknown foods with names you will never have heard of. You’re probably eating a lot of these foods already – especially with your HelloFresh box. People are pretty hyped about the fact that chocolate and wine are on the list – but hold your horses. The chocolate should be over 85% cocoa and the red wine should be of a certain type – pinot noir is highly recommended. Basically, don’t run out to the shops and buy a bar of milky bar and a bottle of pinot grigio and then down it in front of the television… this doesn’t exactly count. But including sirt foods in your daily routin, should be very very easy.
To name a few SIRT foods: rocket, omega 3 fish oil, borecole, pinot noir red wine, soy, chilli, kale, buckwheat, red onion, extra virgin olive oil, capers, apples, dark chocolate (85% cocoa at least), apples, turmeric, blueberries, parsley, walnuts, green tea, celery.
Top tips from Aidan & Glen:
They recommend drinking 3 green SIRT juices a day – that’s a lot! What kind of things goes into one of these juices? Kale, rocket, parsley, green apple, lemon, matcha powder.
A word from Victoria, our nutritionist chef
If you haven’t met Victoria yet, she’s our wonderful hollistic chef and integrated nutritionist. She trained in the USA, Costa Rica and Japan. Fish is her favourite dish because it reminds her of her childhood on the West Coast of Scotland and fishing when she was a wee lass.
We asked Victoria what she thinks of the SIRT Food trend. This is what she said:
I am on the fence with this one. I suspect SIRT is getting lots of press attention at the moment because it advocates eating dark chocolate and wine – something that everyone wants to hear, including me. It claims to work by activating proteins in the body called sirtuins, thus stimulating your sirtuin genes and boosting the body’s ability to burn fat.
There is still insignificant scientific evidence either way as to whether this is actually true but the nature of SIRT is fairly innocuous so I don’t personally feel it to be a big deal either way! SIRT followers drink two green juices and one SIRT-based meal each day for the first
three days, moving to two green juices and two SIRT-based meals for the next four days. The foods advocated under SIRT are undoubtedly healthy (e.g. blueberries, parsley, turmeric, walnuts, rocket, soy, green tea, celery, chilli, kale, olive oil, turmeric and apples) so whether these foods are good for you because of their sirtuin content (SIRT diet) or other magical factors is kind of irrelevant. For example, blueberries are packed with both antioxidants (which help bust free-radicals) and sirtuins. Either way – they are doing you good!
Victoria's Sirty Blueberry Pancakes
- 6 bananas
- 6 eggs
- 150g rolled oats
- 2 tsp baking powder
- ¼ teaspoon salt
- 225g blueberries
- Pop the oat flour in a high-speed blender and pulse for 1 minute or until an oat flour has formed. Tip: make sure your blender is very dry before doing this or else everything will become soggy!
- Now add the bananas, eggs, baking powder and salt to the blender and pulse for 2 minutes until a smooth batter forms.
- Transfer the mixture to a large bowl and fold in the blueberries. Leave to rest for 10 mins whilst the baking powder activates.
- To make your pancakes, add a dollop of butter (this helps to make them really delicious and crispy!) to your frying pan on a medium high heat.
- Add a few spoons of the blueberry pancake mix and fry for until nicely golden on the bottom side. Toss the pancake to fry the other side.