It’s been touted by some as the new miracle diet, capable of melting anyone in sight. British singer Adele owes her significant weight loss. And its followers are more numerous every day. The Sirtfood Diet, or Sirtfood Diet, is the new darling of diets. Based on an enzymatic approach to nutrition, it recommends the consumption of certain foods, some of which are rather surprising ( dark chocolate and red wine at the top of the list). These could activate certain enzymes in the human body, sirtuins, involved in several metabolic mechanisms. Thus the Sirtfood diet would limit inflammation, prevent premature aging and above all, allow you to lose weight quickly .
THE PRINCIPLES OF THE DIET
Organic Basis of the Sirtfood Diet
Sirtuins are a class of enzymes that affect cellular metabolism by regulating the expression of certain genes. They have seven representatives, named SIRT1 to SIRT7.
- SIRT1 is involved in the following processes, among others: inflammation, energy restriction, cholesterol metabolism , resistance to stress , circadian rhythm, etc.
- SIRT2 is widely distributed in human tissues that are the sites of intense metabolism, namely muscles, brain, liver , adipose tissue, kidneys, etc. Its expression is particularly high in the brain.
- SIRT3 is particularly involved in hepatic and immune processes.
- SIRT4 is involved in the processes of insulin secretion and fatty acid oxidation.
- SIRT5 is still poorly understood, but may be involved in cellular energy metabolism.
- SIRT6 would play a protective role against senescence, by protecting the heart and the blood-brain barrier, and by playing a role in carbohydrate and lipid metabolism.
- SIRT7 is thought to be involved in cell survival and DNA prevention in the event of genomic stress.
Since sirtuins are involved in the metabolism of carbohydrates and lipids (directly involved in weight gain), it would be a question of consuming foods that activate these enzymes. But resveratrol, a polyphenol with antioxidant properties, would be a “trigger” of sirtuins. Thus, it would be beneficial to consume foods rich in resveratrol, to activate sirtuins, which themselves would activate the genes conducive to the “rapid” oxidation of sugars and fats.
Foods recommended by the Sirtfood diet
The Sirtfood diet recommends consuming certain foods every day, including 20 essential “superfoods”, due to their richness in polyphenols (including the famous resveratrol):
- kale
- Rocket
- lovage
- red onion
- red chicory
- soy _
- Buckwheat
- The celery
- parsley
- Medjool dates
- The strawberries
- Nuts
- capers
- turmeric _
- Virgin olive oil
- Bird’s eye pepper
- Dark chocolate with a high cocoa content
- The Red wine
- Matcha green tea
- coffee _
Sometimes we find a few variations of this list, with the addition of apple and blueberry .
The Sirtfood diet in practice
But the Sirtfood diet doesn’t stop at just a list of foods. It recommends three phases, without which its effectiveness will be almost nil. Thereby :
- Attack phase: a three-day phase, where calorie intake must be limited to 1000 kcal/day. It provides for the consumption of 3 green juices and a complete meal prepared from the superfoods mentioned above.
- Transition phase: a four-day phase, where caloric intake rises to 1500 kcal/day. It provides for the consumption of 2 green juices and 2 complete meals, always prepared with superfoods.
- Maintenance phase : it lasts two weeks, and plans to consume a green juice and 3 complete meals every day, again and again prepared with the superfoods on the list.
It should be noted that the Sirtfood diet is a diet to adopt as a cure, if you want to lose weight. Cure that can be repeated at will, according to the creators of the regime. They even recommend following the Sirtfood diet over the long term. Thus, it is advisable to continue the consumption of green juices and superfoods, as long as possible, to stabilize your weight and stay healthy.
ADVANTAGES
- Foods rich in antioxidants, rather good for health.
- Encouragement to eat more fruits and vegetables and to stay well hydrated (juice).
- Rapid and significant weight loss .
DISADVANTAGES
The starting assumptions of the paleo diet are scientifically erroneous:
- Very restrictive and frustrating diet, because offering only a low dietary diversity.
- Risk of muscle wasting, protein intake almost zero.
- Imbalance of nutritional intake – absence of carbohydrates , proteins, vitamins, minerals.
- Contradictory recommendation with those of the health authorities concerning daily alcohol consumption.
- Risk of fatigue, headaches.
- Digestive disorders ( heartburn , gastroesophageal reflux, bloating , etc.)
- Harmful consequences on bone health (avoidance of dairy products).
- Disturbance of feelings of hunger and satiety .
- Increased risk of eating disorders.
- Low-calorie diet promoting weight regain ( yoyo effect , metabolic slowdown).
- No real studies about the Sirtfood diet .
ORIGINS
The Sirtfood Diet was created in 2016 by Nutritional Medicine graduates Aidan Goggins and Glen Matten (Msc. In Nutritional Medicine, University of Surrey). It is mainly based on two studies:
- A study published in 2003, demonstrating the effectiveness of resveratrol in activating the sirtuins present in a yeast of the Saccharomyces Cerevisiae type and prolonging the life of said yeast.
- A pilot test conducted by them on a sample of 39 people.
Observing positive results in terms of weight loss (on average – 3 kg in 7 days), Goggins and Matten decided to spread their “revolutionary” method, publishing their first book, The Sirtfood Diet.
REVIEW OF CALCULERSONIMC.FR
The Sitfood diet seems to be more of a fashion effect (based on the celebrity of its first ambassador) than a diet “created to last”. Very restrictive (“non-Sirtfood” foods are not prohibited, but we strongly recommend not to consume them), it generates deficiencies and carries many health risks. Effective for losing weight quickly (like all low-calorie diets), it is no less ineffective in the long term, since it mechanically slows down the metabolism .
In addition, it is not based on any academic study (besides the 2003 study, which is based on in vitro tests, on a yeast), and its effectiveness is not scientifically proven.
Also, in view of the number of disadvantages associated with the Sirtfood diet, and given the lack of scientific evidence attesting to its safety for health, it seems enlightened not to recommend it.
Sources and references
Wikipedia, the free encyclopedia
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