Sirtuins in products. New diet on sirtuin products. What is the essence of the sirtuin diet

The Sirtfood Diet is a way of eating that is based on switching to foods that are rich in polyphenols. Polyphenols from foods cause the activation of sirtuins, proteins called the “rejuvenation gene” and “slim gene”, designed to promote weight loss, improve well-being and health.

Sirtuins may have beneficial effects on the body.

The sirtfood diet is a trendy new way to eat

The sirtfood diet was developed by two graduates of the University of Surrey in England who received a master's degree in food science - Aidan Gogins and Glen Matten. Their plan includes a combination of calorie restriction and green smoothie drinking with increased intake of foods rich in sirtuin activators.

Sirtuin is a type of protein found in mammals potentially important for quality and longevity. They even called it the "longevity gene" and the "slenderness gene". The great interest of researchers in sirtuins began at the beginning of the twenty-first century, when it was found that their increased concentration is associated with the extension of the life of yeast. The authors used a sirtfood diet in a scientific report and developed a plan based on this, which is concluded in their book "Sirtfood Diet", published in January 2016. Since then, the diet has become increasingly popular, especially due to celebrity use.

The basis of the Sirtfood diet is vegetables, fruits, nuts, spices rich in polyphenols, which activate sirtuins in the body, so there is a more efficient use of energy, more fast burning body fat.

The 20 strongest sirtuin activators are:

• paprika bird's eye chili
• buckwheat
• capers
• celery with leaves
• cocoa
• olive oil
• green tea
• lovage
• Date finger
• parsley
• red chicory
• Red onion
• red wine
• arugula
• strawberry
• turmeric
• walnuts

In collaboration with the authors of the diet, the chef of the cookbook offers dishes rich in sirfoods, such as sirtkasha, chicken breasts with cabbage, red onion and salsa with tomatoes and chili peppers or truffles with walnuts and dates. Many people who use a variety of diets may like the fact that the sirtfood diet is being considered in long term and is not restrictive, and allows and even includes red wine and dark chocolate containing more than 85% cocoa in the diet.

Sirtfood Diet - Rules

The sirtfood diet involves a strict eating plan for only the first three weeks of the diet. In the next step, you should not focus on calories and the proportion of macronutrients in the diet, but choosing best products for Your health.

Although the authors emphasize that the sirtfood diet does not account for calories, the first phase of the diet includes more restrictions. The diet begins - on a three day diet, provide yourself with 1000 calories - 3 green smoothies that can be made with cabbage, celery, parsley, green tea and lemon, as well as one full meal suggested by the authors of the book. On the fourth day - is 1500 kcal and consists of two cocktails and two products rich in sirtfoods. During the first week, you can lose three kilograms.

The second phase of the diet lasts 14 days, in which you eat daily in three meals and drinks (cocktails). According to the authors, this guarantees a stable reduction in body weight. Intervals between meals should be at least 1.5 hours. It is important to give up foods that are generally considered unhealthy: store-bought sweets, fast food products, fast food and treated with white flour.

Stages of the sirtfood diet:

stage I

• 1-3. day - 1000 kcal; 3 cocktails + 1 meal
• 4-7. day - 1500 kcal; 2 cocktails + 2 dishes

• 8-14. day - no signs of calorie content; 1 cocktail + 3 meals a day

• From the 15th day, the absence of strict recommendations; as the biggest part of eating sirtfoods

Can sirtfood really help you lose weight?

An experiment was conducted that showed that people who are physically active and using the sirtfood diet on average lose 3 kg per week without losing muscle mass. Some even noted an increase in muscle mass, and all participants in the study reported a significant improvement in well-being.

Nutritionists, however, are skeptical about the result of the experiment, because fat loss is a long process, and reducing its content in the body by 3 kg in such a short period of time is almost unrealistic. They suggest that weight loss is largely due to loss of glycogen and water. In addition, the use of a diet up to 1000 kcal and 1500 kcal and exercise always leads to weight loss, and the effect is mainly due to a decrease in the calorie content of foods and non-sirt foods.

Of course, eating a diet based on foods rich in polyphenols is very healthy, and certainly won't hurt anyone. Polyphenols have a very wide positive effect on the body, which has been confirmed by numerous scientific research. According to experts, the weight loss effect of the diet is mainly responsible in the first week, which imposes calorie restriction.

Sirtuins, which are activated in the body by polyphenols, can speed up metabolism and promote fat loss. Participates in the metabolism of fats and glucose and plays a large role in prolonging the life of cells associated with insufficient energy supply. These reports sound very promising, but so far there have been few studies that have been able to confirm weight loss from sirtuins.

Good to know

Sirtuins play an important role in the aging process and the regulation of lifespan, participate in the replication and repair of defective genetic material, the metabolism of fats and carbohydrates, deactivate free radicals, and suitable conditions slow down the aging process. Sirtuins are activated in the case of a low-calorie diet, which provides about 30-50% less energy than the body needs.

Russian superfood

Look at latest news from the world of celebrity diets: Gwyneth Paltrow confesses
in love with buckwheat, Demi Moore drinks nettle tea, and Miranda Kerr eats sauerkraut for breakfast. In Russia, there are superfoods that have been tested for centuries and are just starting to conquer the Western health food market.
It's time for us to remember them.

BUCKWHEAT

This year's most talked about diet bestseller is Sirt Food Diet. The authors are Aidan Goggins and Glen Mathen, serious people with advanced degrees. Among the fans are all beautiful people: the noble cook of Britain, the former model Lorraine Pascal, the most titled yachtsman
Ben Ainsley, model and TV presenter Jody Kidd, heavyweight boxer, world champion David Haye and, of course, Adele, who lost 5 kilograms “by sirtfood” without harming her skin and muscles. What is Sirtfood? These are products that enhance the action of sirtuin proteins - SIRS (Silent Information Regulators), which have many fantastic abilities: from restoring diseased cells to burning fat. In 2003, this feature was found in the skin of red grapes, now olive oil, red wine, black coffee, dark chocolate, strawberries, blueberries, turmeric, green tea, arugula, walnuts, red onions have added to the list ... And buckwheat, which is like quinoa , not cereals at all, but seeds.

Who does not remember the February article in American Vogue with the intriguing title Is Buckwheat aka Grechka
the Next Big Gluten-free Super Food? Fashion news editor Liana Satenstein often travels to Moscow and Kyiv, so she generously shares her good memories of kefir and buckwheat, which help her after our fatty food. Liana wrote,
that a Greek monk brought buckwheat to Russia, although this is not entirely true, because several centuries ago buckwheat spread from the Himalayas to Altai, and from there to Kievan Rus. And its name comes from the word "warm". The author also mentioned the crisis boom in buckwheat and consulted with Vancouver nutritionist Mikaela Reben, who pleased both Russians and Americans: yes, buckwheat is really unique,
because it does not contain gluten (today it is enemy number 1), but contains “specific carbohydrate molecules that regulate blood sugar levels after eating.
It also has a lot of dietary fiber that our body cannot break down, and these fibers cleanse the body and help digestion.

Thanks to these properties, buckwheat is one of the favorites of the notorious Dr. Perricone. Celebrity nutritionist Ella Woodward, author of Deliciously Ella, uses buckwheat instead of other cereals and gives recipes for fantastic cereals, granola, risotto and warm winter salads. "This wonderful gluten-free superfood will spice up any menu, and buckwheat flour is perfect for baking," says Ella. Gwyneth Paltrow agrees with her, among whose favorite dishes are buckwheat cakes and Japanese buckwheat noodles. However, the main propagandists are the most famous television chefs Nigel Lawson and Jamie Oliver.

Almost simultaneously with Vogue, the Daily Mail wrote: "Move over, quinoa: buckwheat is now the choice of celebrity chefs and savvy shoppers." Sales of the new pseudo-grain in Britain are increasing weekly, after all, it was once bred only to feed pheasants. By the way, thanks to foreigners: they helped us discover new facets in a long-familiar and a little boring product. Now I have more "buckwheat" recipes than meat ones. For example, from the Hollywood Diets website - buckwheat with asparagus and shiitake mushrooms. On Superfoodlists, the cheapest buckwheat is called Russkoe Pole and costs almost $9. Organic is twice as expensive. For your information: any buckwheat grows without fertilizers, so there were and will not be pesticides in it.

What else can be called Russian Superfood?

IRGA

that dark blue berry is recognized as one of the most valuable fruit crops: it contains organic acids, pectin, antioxidants and vitamins C and PP. Pectin promotes detox, antioxidants rejuvenate, PP strengthens the walls of blood vessels. There are no proteins or fats in it - only healthy carbohydrates. Irga was used in ancient times to "increase the elasticity of the skin in the elderly", it is a recognized anti-age product - for both external and internal use. True, only those who are not prone to allergies will receive health, beauty and youth. And most importantly, the irga should be homemade, farming, not grow near the highway or large enterprises.

Today, this berry is being studied extensively for its ability to improve eyesight and relieve stress. A new eye disease - the so-called Digital Eye Strain - affects everyone who spends their lives among gadgets. The disease begins with discomfort in the eyes, other symptoms: fatigue, headaches and neck pain, dry eyes, blurred vision ... So I write and I understand that three of the five symptoms are familiar to me. Limiting digital contacts is one thing, you need support, and first of all, food. And there is little that compares with irga.

The Saskatoon Berry Institute opened in Michigan, where at a conference in January this year they discussed the benefits and look of shadbush berries, aka saskatoons, juneberries, sugarplum, chuckley pear and shadbush (the June flowering of this shrub means that the herring migration has ended) . In the village,
where my carefree childhood passed, there were a lot of irgi, and everyone ate it - from kids to old people, so it’s funny for me to read how Americans talk about it in the spirit of “Yes, it blooms beautifully, and I recently read that you can eat its berries, they even taste like blueberries.” But the author of the blog The Forage Foodie gave the most beautiful description to the taste of irgi: "a mixture of grapes, cherries and blueberries." Last year, Modern Farmer wrote: “Despite the fact that shadberry is gaining popularity among commercial producers, consumers should not look for these berries in the supermarket ... The best way bring this fruit home - grow it yourself. It is interesting that the Cheyenne Indians in the century before last brewed medicinal tea from the shadberry - Tall Bison himself, the leader of the Dog tribe, considered it "a drink that can cure everything", but the secret recipe was lost. However, nothing prevents us from coming up with our own version.
So in the absence of allergies, improve health (especially vision), maintain skin elasticity and lose weight with the help of irgi.

NETTLE

then the plant is destroyed for decades, not so much because of the lack of information about its useful properties, how much because of the uncontrolled breeding instinct of this weed: it lives everywhere, it can grow a meter in a week and turns from beautiful curly emerald-colored leaves into a prickly dirty green monster. But what is easier: while it is young and soft, narvi as much as you can, pour boiling water over it, make soup, salad, pie ... Interestingly, in the Russian village of Krapivino, on the first Saturday of summer, the International Nettle Festival is celebrated, where you can taste the best even learn how to weave nettles, from which sails for ships were once sewn. The canvas is, of course, exotic. But last year, British Glamor called nettle tea or just a decoction one of the best means to cleanse the skin of spots, acne and even eczema. True, the British offer to go for nettles in a health food store or on Amazon. And we can go down to the garden. Or go to the nearest pharmacy.
Or get dried nettles from your home first aid kit. There is an incentive: Demi Moore regularly drinks nettle and dandelion teas on the eve of her 50th birthday, and her skin is gorgeous (by the way, plastic surgery remove wrinkles, but the purity and radiance of the skin is not guaranteed).

IF YOU STILL
DID NOT KNOW,
WHAT NETTLE RESTORES OR IMPROVES HAIR GROWTH YOU NEVER HAVE A RUSSIAN GRANDMA

"Nettles provide everything you need with minimal calories," says Hollywood nutritionist Lauren O'Connor. - In addition to potassium, calcium, iron and vitamins A, B
and C nettle reduces appetite, releases neurotransmitters, disperses congestion in the body and cleanses the blood.” In addition to tea, nettle can be put everywhere, like spinach - in scrambled eggs, cottage cheese or pasta. As for pasta: tortellini with ricotta, soybeans and nettles (you can even
without soybeans!) - just a gourmet masterpiece. And if you didn’t already know that nettle restores or improves hair growth, then you never had a Russian grandmother.

Nettle is on the list of "top foods to help you lose weight and stay beautiful and healthy" by American Shape. This also includes sauerkraut.

SAUERKRAUT

I hope that the new generation will call it "fermented" (that is, cooked with the help of fermentation), like the Americans, but for now, for us, it is still pickled, or sour. Not a single festive Russian and Soviet table could do without it. Our great-grandmothers added garlic, beets, cranberries, herbs, apples, grapes to it ... And today, fermented cabbage (sauercraut) in America is a recognized superfood. She brightened up the pregnancy of Mila Kunis, is a constant part of breakfast Miranda Kerr(with eggs, avocado and macadamia nut oil), Katherine Heigl cooks it with pork

Singer Adele has changed a lot! At the latest Music Awards ceremony, the star impressed fans with an updated figure. How did she do it?

Adele does not hide, thanks to which nutrition system she has lost so much weight. She followed the sirtuin diet suggested by Aidan Goggins and Glen Matten. Its essence is in the use of products that activate the production of special proteins, sirtuins (SIRT1) in the body. According to the authors of this nutrition system, this allows you to lose weight by an average of 3.5 kg in the first week and by 0.5-1 kg in all subsequent ones. And not only to lose weight! Sirtuin has long been recognized as a longevity protein that counteracts many of the body's aging factors.

How appropriate is such a diet for weight loss and rejuvenation, and is it suitable for everyone?

Sirtuins for weight loss and rejuvenation

The authors of the sirtuin diet claim that thanks to this eating plan, you will lose fat, not muscle mass. What is the reason for this phenomenon? “The fact is that the sirtuin protein is involved in glucose metabolism,” says Vladimir Rolkov, general practitioner, valeologist. - According to latest research, the abundance in the human diet of food with a high glycemic index leads to a set excess weight. If fats still need to be broken down into their constituent parts for further processing, then glucose is a simple substance that can easily be stored in reserve. Sirtuin proteins rearrange metabolic processes so that part of the glucose entering the body is immediately sent to the muscles, where it is burned. Of course, you need to understand that simple sugars are utilized in movement or during the period of muscle recovery after a power load. Therefore, without physical activity, sirtuins will not give an effect.

The second aspect of the action of sirtuin proteins is the prolongation of youth and the prevention of age-related diseases. AT this case proteins work at the genetic level, activating certain sections of DNA and turning off those in this moment are not needed (often these are defective genes that may not have the best effect on metabolism and cause weight gain or the development of age-related diseases). “At present, there is a lot of talk about the protection and repair of DNA (over time, damage accumulates in it) with the help of certain foods,” says Mikhail Gavrilov, Ph.D., author of a patented method for correcting eating behavior and weight loss, a member of the Institute functional medicine (IFM, USA). - Products that stimulate the production of sirtuin are just one of them. This protein ensures the activity and viability of the genes that are responsible for DNA repair.”

What is the essence of the sirtuin diet

It is based on healthy and tasty foods rich in substances that stimulate the production of sirtuin: all leafy and green vegetables, citrus fruits, wild berries (blueberries, strawberries, blueberries), apples, soybeans, olives and olive oil, red onions, red wine and bitter chocolate (85%). It is on them that the emphasis should be placed. And from the second week - to supplement the menu with low-fat animal proteins (preferably fish or seafood, as well as light "milk") and cereals (buckwheat we love is in favor).

In total, the diet lasts three weeks. The first of them is the most ascetic. You limit your diet to 1000 kcal per day. Moreover, you can afford only one full-fledged meal per day, composed mainly of the above products. Three times a day, you should drink the so-called green juices rich in sirtuin. You can compose them to your liking by combining greens, leafy vegetables and fruits, such as apples.

The remaining two weeks are a kind of light option. The calorie content of the diet can be raised to 1500 kcal per day. You will be given three full meals, each of which should contain dishes from foods that stimulate the production of sirtuin. Many of these dishes are quite satisfying, such as salmon steak with vegetables or buckwheat noodles with shrimp and green salad, for dessert - a small slice of dark chocolate. And again, you can not do without sirtuin juice: you need to drink it once a day.

“Often, this diet is positioned in the media as a way to lose weight with the help of red wine and dark chocolate,” comments Katya Tsvetova, a nutritionist who competes in the bikini fitness category. - I also do not forbid my clients wine and chocolate at the stage of diet restructuring. But imagine how many of these products you can fit into 1000 or even 1500 kcal?

Simple math: 100 grams of chocolate already has over 500 calories. So a piece of this delicacy in this case will be microscopic. Most time, people who follow such a diet sit on vegetables and greens.

Pros and Cons of the Sirtuin Diet

By reducing the calorie content of the diet and eating greens, apples, low-fat animal products, you will, of course, lose weight. “If you cut the diet to 1000 calories per day, and even add physical activity, a person will begin to lose weight on any products, adds Katya Tsvetova. “Even if he only drinks red wine and eats chocolate or something like that. You won’t last long on such a diet - this is stress for the body. Therefore, it was limited to a week.

It is a mistake to think that with a lack of calories, the body will immediately begin to use fat reserves. During the first week, you will lose weight mainly due to the removal of excess fluid. In the first few days, the body will receive additional energy by breaking down glycogen in muscle tissue. It is easier and faster than extracting it from fats. And only on the fourth or fifth day of the diet, fats will also begin to melt.

Confuses nutritionists and a significant restriction of calorie intake. With such a strong decrease in it, the body enters a mode of total economy, slowing down the speed of all metabolic processes. After increasing the calorie content of the diet, you run the risk of quickly gaining lost kilograms. “Reducing the caloric content of the diet to certain reasonable limits is the key to your harmony and longevity,” explains Mikhail Gavrilov. - Reducing it below certain accepted standards must be agreed with the doctor. I would advise practicing short periods of fasting (from 16 to 24 hours). This time is enough to remove biological debris from the cell - ballast substances that cause damage and deformation. Such substances, for example, include homocysteine, amyloid peptides, cholesterol, and many others.”

The main disadvantage of this power supply system is its short duration. What to do after you have sat on such a diet for three weeks is not clear. The authors of the sirtuin diet suggest resorting to it as needed for recovery and weight correction. “The proposed diet can hardly be called satisfying,” comments Mikhail Gavrilov. - After such diets, breakdowns and the so-called yo-yo effect are inevitable. She will not change her eating habits, but it is with their correction that you should start if you want to maintain the results of losing weight for a long time.

Certainly, products with sirtuin are beneficial for our health and weight maintenance. However, you should not rely only on them if you want to maintain your harmony and youth. Be sure to include them in your diet, but do not forget about the basic rules of rational nutrition.

Aidan Goggins and Glen Matten, the creators of this nutritional principle, argue that foods containing a special type of protein (sirtuin activators) trigger the fat burning process in the body. And this means that we should eat them more often and in large quantities!

How does the sirtuin diet affect health?

According to Goggins and Matten, the diet will not only help you feel a surge of energy, but will also help increase muscle mass, get rid of extra pounds, improve metabolism.

Side effects

Despite the fact that the authors of the method claim that their diet is more a story about a healthy lifestyle than about any noticeable changes in weight, especially observant critics notice that Goggins and Matten's book is accompanied by the slogan: "Lose 7 pounds in 7 days!" One pound (about half a kilogram) is already a fairly significant weight loss, which may not be very good for health. In addition, wine contains toxins, which means that it may work well as a sirtuin activator, but it is still not suitable as a daily element of the diet.

As is clear from the slogan, the authors offer to lose weight in a fairly short period of time - one week. Moreover, the book indicates the strict number of calories that we should receive daily. The first three days - 1000 calories, then - 1500, and the remaining time to fill with green juices and foods rich in sirtuin.

10 Foods Containing Sirtuin:

Red wine, dark chocolate, green tea, capers, citrus fruits, apples, blueberries, parsley, turmeric, kale.

Celebs who follow the sirtuin diet

The sirtfood diet was developed by nutritionists Aidan Goggins and Glen Matten. With the release of the book Sirtfood diet in 2016, the diet is becoming very popular, especially thanks to celebrities. The developed nutrition system is named so because it involves the inclusion in the diet of foods rich in resveratrol - the strongest antioxidant. Resveratrol belongs to the class of cellular enzymes - sirtuin proteins (SIRS - Silent Information Regulators). They have many abilities, from resisting stress and regulating the aging process to burning fat and repairing cells. “The main point of the diet is to reduce calories by 20%, which leads to the expression of the SIRT1 gene, which is also responsible for metabolism,” explains Yulia Titel, founder and chief physician of the Fifth Element anti-aging clinic.

Diet

Buckwheat, walnuts, green tea, celery, parsley, red onion, dark chocolate, arugula, strawberries, dates, olive oil, citrus fruits, apples, kale, blueberries were included in the list of Sirtfood products. “After the experiments, certified nutritionists Gogins and Matten called sirtuin in their scientific report “the genome of longevity and harmony”, as it turned out that this component also helps fast weight loss without any food restrictions. It is curious, because even dark chocolate is allowed in the diet, preferably handmade, but, of course, in reasonable quantities,” says Alena Zlobina, founder and ideological inspirer of the Taste & Color project.

The Sirtfood nutrition system is positioned not so much as a diet, but as an anti-aging express program that will bring the body to the peak of its form. “The diet of this diet includes the group of products that is usually included in the concept of "" healthy eating"". By reducing the amount of calories, the sirtfood diet also has a positive effect on other aspects of health, not only the activation of sirtuins, but also, for example, the correction of insulin resistance - a violation of the body's response to insulin. According to numerous studies, insulin resistance underlies the development of not only type 2 diabetes, but also obesity, some cardiovascular, oncological diseases and even Alzheimer's disease,” says Natalia Edel, chief physician of the Austrian health center Verba Mayr.

sample menu

The diet is divided into two phases, the first and second. The first phase is faster, includes more restrictions and allows you to lose 3-3.5 kilograms in a week. It is recommended to repeat it once every three months, even for those who adhere to the Sirtfood diet all the time. “On the first, second and third days, three glasses of green juice (for example, based on kale, arugula, parsley, apple, celery and lemon) and one meal of sirtfoods are allowed. Caloric content of products should not exceed 1000 kcal per day. On the fourth to seventh days of the diet, you need to drink two servings of green juice a day and take two meals consisting of sirt foods, the total calorie content is 1500 kcal per day, ”says Alena Zlobina.

Efficiency

The authors of the methodology claim that their diet is more a story about a healthy lifestyle than about any noticeable changes in weight. “Any reduced-calorie diet allows a person to lose weight, but at what cost? Weight will go away, but at the same time the body will experience an acute shortage of proteins, healthy fats and complex carbohydrates, as well as vitamins and trace elements. This is stress for the body, and after such a nutrition system, a breakdown and the so-called yo-yo effect are inevitable. Such a diet does not change eating habits, but it is with their correction that you should start if you want to maintain the results of losing weight for a long time. Longevity is, first of all, the “middle way”, that is, the avoidance of any extremes and abuses,” says Yulia Titel.

“This diet is still under research, and although it encourages the consumption of vegetables and fruits, you should not expect massive weight loss from it. This is only possible if you introduce sirtfood into your daily diet, reduce its calorie content and exercise regularly. gym", - says Alena Zlobina.

“The diet is strict, with limited protein. In the long term, a lack of protein in the diet leads to loss of muscle tissue and metabolic disorders. The narrow range of foods available on this diet can lead to micronutrient deficiencies such as vitamins D, A, E, iron, and more. A significant reduction in calorie intake in the first week can have serious consequences for people suffering from diabetes, cardiovascular disease, anemia. While the current research on the sirtuin diet looks promising, the scientific evidence is still lacking. In order to draw firm conclusions about the effect of specific products on various aspects of health, more large-scale studies are needed,” Natalia Edel is convinced.