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What is the SIRT diet
Table of Contents
1. What sirtuins really are
Sirtuins are a group of proteins belonging to enzymes that catalyze the deacetylation reaction of residual acetic acid from protein substrates. These proteins were first observed in yeast Saccharomyces cerevisiae. Further studies have shown that these specific compounds are produced by all organisms.2. The assumptions of the SIRT diet
The SIRT diet consists of providing the body with foods that enable the activation of sirtuin proteins.3. Stage I (7 days)
For the first 3 days you should consume 1000 calories per day. The basis of the menu should be 3 cocktails and 1 regular meal. For the rest of the days (second stage) the calorie content should be 1500 calories.4. Stage II (14 days)
In the second phase, calorie intake is not determined. The main requirement is to consume 3 solid meals and 1 cocktail, also rich in sirtuin enhancing compounds. The aim is to maintain the effects and prevent the yo-yo effect.5. What products to eat on the SIRT diet
The main purpose of the SIRT diet is to provide the body with a food that contains antioxidant ingredients. The biological activity of polyphenols is strongly linked to their properties of removing excess free radicals from the body. They thus prevent cell damage and premature aging of the organism.6. Fruit and nuts
Among the products rich in these biologically active compounds are: mainly strawberries and berries are characterized by high levels of the biological active ingredients polyphenols and their subclasses of pollen and flavonoids. These compounds have the ability to activate cellular antioxidant protection, distort free radicals and inhibit the expression of inflammatory genes. The bioactive compounds in berries protect against cell damage caused by oxidation or inflammation.7. Green leafy vegetables
contain significant amounts of compounds such as vitamin K, beta-carotene, lutein, folic acid, nitrates, or alpha-tocopherol. In a 2018 study, it was shown that consuming about one serving of green leafy vegetables per day, rich in the compounds listed above, may slow cognitive decline with age. Of all the vegetables, these are the ones that contain the strongest protective compounds against cognitive impairment, the decline of which is a major feature of dementia (M. C. Morris et al., 2018);8. Nuts and other edible mushrooms
They contain monounsaturated and multicellular fatty acids that are very important for health. They also contain dietary fiber, vitamins E, K, thiamine, folic acid, selenium, potassium, magnesium, copper and antioxidants. In the SIRT diet, a special role is attributed to nuts. Studies have shown that consuming 2175 g of nuts per day reduces the likelihood of cardiovascular disease and improves the lipid profile.9. Olive oil
Studies have shown that olive oil can protect the body from carcinogens. The main mechanism here is to relieve oxidative stress through the content of biologically active compounds.10. Cucumbers and other edible mushrooms
One of them is turmeric, the main ingredient of which is curcumin, which has strong anti-inflammatory, antioxidant, antibacterial and anti-cancer effects.11. Coffee
is a mixture of many biologically active compounds belonging to polyphenols. Regular consumption of coffee may protect against many chronic diseases, type 2 diabetes, obesity and some cancers. It is also associated with a lower risk of developing neurodegenerative diseases such as Alzheimer's disease, Parkinson' s disease or dementia.12. Cocoa and bitter chocolate
In the SIRT diet, there is also bitter chocolate. The polyphenols in cocoa have antioxidant and anti-inflammatory effects. They can also modulate the gut microbiome, which leads to the growth of bacteria responsible for triggering the inflammatory pathway. The consumption of cocoa and bitter chocolate protects the cardiovascular system. It also improves the lipid profile, leads to an increase in HDL cholesterol and a decrease in LDL cholesterol (T. Magrone et al., 2017);13. Red wine
contains a large number of polyphenol compounds. One of them involved in the activation of sirtuins is resveratrol. This compound has a strong cardioprotective effect. Moderate consumption of red wine has a beneficial effect on health. The polyphenolic compounds found in red wine have anti-inflammatory, antioxidant effects, can reduce insulin resistance and reduce oxidative stress in the body (L. Castaldo et al., 2019);14. Green tea
The main polyphenolic compounds in green tea are catechins. They have anti-inflammatory, antioxidant and anticancer properties. They also protect against diabetes, neurological and cardiovascular diseases, help regulate cholesterol levels, and promote weight loss.15. Does the SIRT diet work?
Activity. weight loss is rapid, but not due to the consumption of sirtuin-activating products. It is caused by a very large energy deficit introduced in the first phase of the diet (it is only 1000 kcal). The demand of a healthy adult with average physical activity far exceeds this value. Calorie consumption is affected by m. e. Body weight and composition, age, sex, but also physiological (weight, fat) and physical activity. In the SIRT diet, these factors are not taken into account.16. Summary
However, if the drastic phase of calorie restriction is omitted and energy requirements are adapted individually, the SIRT diet can be a very healthy way of eating. It is based on unprocessed, fresh, polyphenolic products. These compounds are mainly found in vegetables and fruits, which are the basis of a healthy diet. They are also rich in vitamins, minerals, dietary fiber and other biologically active ingredients.
