What is The Sirtfood Diet?
Sirtfood Diet Definition
In 2016, the Sirtfood diet remains a hot topic and engages followers who adopt a diet rich in 'sirtfoods'. These special foods work by activating certain proteins in the body called sirtuins. (bbcgoodfood.com)It is believed to protect cells in the body from dying when under stress and are believed to regulate inflammation, metabolism, and the aging process. It is thought that sirtuin affects the body's ability to burn fat and increase metabolism, resulting in weight loss of seven pounds a week while preserving muscle. However, some experts believe this is not simply fat loss, but will instead reflect changes in glycogen stores from skeletal muscle and liver.
In a 2015 pilot study testing the effectiveness of sirtuin, 39 participants lost an average of seven pounds in seven days. The results sound impressive, but it's important to recognize that this is a small sample size studied in a short period of time. Weight loss experts also cast doubt on these glorious promises. The claims made are highly speculative and extrapolated from studies that mostly focus on simple organisms (such as yeast) at the cellular level. What happens at the cellular level does not have to be translated into what happens in the human body at the macro level.
Most programs require dieters to make meals high in sirtfoods and not much else. Some of the staples that this diet highlights include many different products, including kale, strawberries, onions, parsley, arugula, blueberries, and capers. Some grains, such as buckwheat, and walnuts are praised, as are spices like turmeric. Drinks like coffee, green tea, matcha, and red wine are recommended — as is a heavy reliance on 85% dark chocolate.
Summary
Much like Keto, the Sirtfood Diet often radicalizes the way you usually eat by asking you to be frugal. While all diets often adhere to some form of calorie limit, it's important to take your own lifestyle into account and think about what you need throughout the day. The truth is, there's nothing magical about sirtfoods in particular, because they are rich in polyphenols, they have anti-inflammatory properties, but research doesn't support them to have any extra effectiveness for weight loss.
If you're dying to try the Sirtfood Diet, experiment first by incorporating more of the diet's typical staples into what you already eat at home. Including polyphenol-rich foods, including those on the sirtfoods list, can help prevent or reduce inflammatory diseases such as cardiovascular disease. Skip the early-restriction steps and prescribed green juices, and instead opt to add antioxidant-rich foods to your diet in a way you like.
Sirtfood Diet How Does It Work?
The key to weight loss is pretty simple: Create a calorie deficit either by increasing your calorie burn through exercise or reducing your calorie intake. But what if you could skip the diet and activate the "thin gene" instead without the need for intense calorie restriction?
Sirtfoods are rich in nutrients that activate the so-called "skinny genes" called sirtuins. The "thin gene" is activated when there's a lack of energy after you've restricted calories. Sirtuins became of interest to the world of nutrition in 2003 when researchers found that resveratrol, a compound found in red wine, had the same effect on life span as calorie restriction but was achieved without reducing intake.
In a 2015 pilot study testing the effectiveness of sirtuin, 39 participants lost an average of seven pounds in seven days. The results sound impressive, but it's important to recognize that this is a small sample size studied in a short period of time. Weight loss experts also cast doubt on these glorious promises. The claims made are highly speculative and extrapolated from studies that mostly focus on simple organisms (such as yeast) at the cellular level. What happens at the cellular level does not have to be translated into what happens in the human body at the macro level.
What Do You Eat On A Sirtfood Diet?
The diet program is based on a fully curated meal plan filled with sirtfoods, but limited in overall calorie count. It can help you lose seven pounds in one week, but the book's meal plan is fairly regular: For the first three days, the dieter is expected to consume only 1,000 calories daily consisting of one meal and two green juices. Later in the first week, dieters will enjoy a 1,500-calorie meal plan for four days, mostly split between two meals.Most programs require dieters to make meals high in sirtfoods and not much else. Some of the staples that this diet highlights include many different products, including kale, strawberries, onions, parsley, arugula, blueberries, and capers. Some grains, such as buckwheat, and walnuts are praised, as are spices like turmeric. Drinks like coffee, green tea, matcha, and red wine are recommended — as is a heavy reliance on 85% dark chocolate.
The Sirtfood Diet Plan
The meal plan is based on polyphenols, natural compounds found in plant foods that help protect cells in the body from inflammation or death from disease. A small group of polyphenols could mimic the effects of fasting and exercise by activating the body's sirtuin gene.
Based on consuming a list of certain healthy, polyphenol-rich foods, the Sirtfood Diet promises to reduce weight and fat without losing muscle.
Does The Sirtfood Diet Really Work?
The authors of the Sirtfood Diet make bold claims, including that it can promote weight loss, turn on your "skinny gene" and prevent disease.
The problem is that there isn't much evidence to back them up. So far, there is no conclusive evidence that the Sirtfood Diet has a more beneficial effect on weight loss than other calorie-restricted diets. And although many of these foods have healthful properties, there have been no long-term studies in humans to determine whether eating sirtfood-rich foods has any real health benefits.
Nevertheless, the results of a pilot study conducted by the authors and involving 39 participants from their gym. However, the results of this study appear to have not been published elsewhere.
For one week, the participants followed a diet and exercised every day. By the end of the week, participants had lost an average of 7 pounds (3.2 kg) and maintained or even gained muscle mass.
This result is not surprising, however. Limiting calorie intake to 1,000 calories and exercising at the same time almost always leads to weight loss.
Rapid weight loss like this is neither genuine nor long-lasting, and the study didn't follow participants after the first week to see if they regained the weight, which is usually the case.
When your body is short on energy, it uses its emergency energy stores, or glycogen, in addition to burning fat and muscle.
Each molecule of glycogen requires 3-4 molecules of water to be stored. When your body uses glycogen, it also gets rid of this water. This is known as the "weight of the water."
In the first week of extreme calorie restriction, only about a third of the weight loss came from fat, while the other two thirds came from water, muscle and glycogen.
As soon as your caloric intake increases, your body replenishes its glycogen stores, and the weight will come back immediately. This type of calorie restriction can also cause your body to lower its metabolic rate, causing you to require fewer calories per day for energy than before.
This diet may help you lose a few pounds at first, but will likely come back soon after the diet is over.
As far as disease prevention goes, three weeks may not be long enough to have a measurable long-term impact. Adding sirtfoods to your regular diet over the long term may be a good idea. But in this case, you should skip the diet and start doing it now.
Summary
Much like Keto, the Sirtfood Diet often radicalizes the way you usually eat by asking you to be frugal. While all diets often adhere to some form of calorie limit, it's important to take your own lifestyle into account and think about what you need throughout the day. The truth is, there's nothing magical about sirtfoods in particular, because they are rich in polyphenols, they have anti-inflammatory properties, but research doesn't support them to have any extra effectiveness for weight loss.
If you're dying to try the Sirtfood Diet, experiment first by incorporating more of the diet's typical staples into what you already eat at home. Including polyphenol-rich foods, including those on the sirtfoods list, can help prevent or reduce inflammatory diseases such as cardiovascular disease. Skip the early-restriction steps and prescribed green juices, and instead opt to add antioxidant-rich foods to your diet in a way you like.
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