Search
Language
The SIRT diet – what it entails
Table of Contents
1. What sirtuins truly are
Sirtuins constitute a group of proteins that belong to enzymes that catalyze the deacetylation reaction involving the detachment of residual acetic acid from protein substrates. These proteins were first observed in yeast Saccharomyces cerevisiae. Subsequent studies have shown that these specific compounds are produced by all organisms. Sirtuins play a crucial role in maintaining cellular homeostasis, particularly in inflammatory states, oxidative stress, and metabolic processes. It has been discovered that caloric restriction below 30–50% of daily requirements affects metabolic slowdown and can prolong the life of many organisms. The Sir proteins are responsible for this effect. When the genes encoding sirtuins are damaged, this process does not occur, however, it is strengthened when they undergo excessive expression. Most importantly, it has been discovered that sirtuin activity increases during fasting. Activation of sirtuins can bring a range of benefits, not only in the course of metabolic diseases but also in age-related neurodegenerative diseases. This is because sirtuins, through their influence on mitochondria, prevent many physiological changes that underlie pathological processes.2. The principles of the SIRT diet
The SIRT diet is based on providing the body with foods that enable the activation of sirtuin proteins. It is divided into several stages, which differ in duration and caloric intake.3. Phase I (7 days)
In the initial 3-day period, one should consume 1000 calories per day. The basis of the diet should consist of 3 drinks and 1 solid meal. In the remaining days (second period), the caloric intake should be 1500 calories. The drinks and meals should be rich in compounds that enhance the activity of sirtuins, namely polyphenols.4. Phase II (14 days)
In the second phase, the amount of calories is not set. The main requirement is to consume 3 regular meals and 1 drink, also rich in sirtuin-enhancing substances. The goal is to maintain the achieved results and prevent the yo-yo effect. In the final phase, there are no specific instructions regarding the amount of calories or the number of meals. However, it is necessary to consume as many foods as possible that have the ability to activate sirtuin and drink one drink daily.5. Which food items should be consumed during the SIRT diet?
The primary objective of the SIRT diet is to supply the body with food items that contain antioxidant ingredients. The biological activity of polyphenols is closely associated with their properties that eliminate excess free radicals from the body. Consequently, they prevent cell damage and premature aging of the body. The range of action of polyphenols is wide and encompasses antioxidant, anti-inflammatory, anti-allergic, anti-atherosclerotic, antithrombotic, and antimutagenic properties.6. Berry fruits and nuts
Among the products rich in these biologically active compounds are: - \- mainly strawberries and berries, which are characterized by a high content of biologically active ingredients such as polyphenols and their subclasses, including tannins and flavonoids. These compounds have the ability to activate cellular protection against oxidation, remove free radicals, and reduce the expression of inflammatory genes.7. Green leafy vegetables
contain substantial quantities of substances such as vitamin K, beta-carotene, lutein, folic acid, nitrates, or alpha-tocopherol. A 2018 study confirmed that consuming around one serving of green leafy vegetables per day, abundant in the aforementioned substances, may decelerate the decline of cognitive functions with age. Among all vegetables, these green leafy vegetables contain the most robust protective components against the deterioration of cognitive abilities, the loss of which is a primary characteristic of dementia (M. C. Morris et al., 2018);8. Nuts and other edible fungi
Contain monounsaturated and polyunsaturated fatty acids, which are highly significant for health. They also contain dietary fiber, vitamins E, K, thiamine, folic acid, selenium, potassium, magnesium, copper, and antioxidants. The SIRT diet underscores the importance of walnuts. Research has demonstrated that consuming 21-75 g of walnuts daily can reduce the risk of cardiovascular diseases and improve the lipid profile.9. Oil from olives
Research has determined that oil from olives can provide the body with protection against carcinogens. The main mechanism here is the reduction of oxidative stress due to the content of biologically active compounds. Polyphenols found in oil from olives decrease the likelihood of cancer, cause desired genetic changes, induce cell death, reduce angiogenesis, and prevent metastasis (M. Gorzynik-Dębicka et al. 2018);10. Turmeric and its health benefits
Among the unique SIRT diet are spices such as turmeric, the primary component of which is curcumin, renowned for its robust anti-inflammatory, antioxidant, antibacterial, and anti-cancer properties.11. Coffee
is a combination of numerous biologically active compounds belonging to polyphenols. Regular intake of coffee may offer protection against various chronic diseases, type 2 diabetes, obesity, and certain types of cancer. It is also linked with a lower risk of developing neurodegenerative disorders such as Alzheimer's disease, Parkinson's disease, or dementia.12. Cocoa and bitter chocolate
Within the SIRT diet, bitter chocolate is also included. The polyphenols found in cocoa exhibit antioxidant and anti-inflammatory effects. They can also modulate the gut microbiome, resulting in an increase in bacteria responsible for activating the inflammatory pathway. Consumption of cocoa and bitter chocolate exhibits a protective effect on the cardiovascular system. Furthermore, it improves the lipid profile, leading to an increase in HDL cholesterol and a decrease in LDL cholesterol (T. Magrone et al., 2017)13. „Red wine”
„is abundant in polyphenol compounds. One of them involved in the activation of sirtuins is resveratrol. This compound is characterized by strong cardioprotective actions. Moderate consumption of red wine has positive effects on health. The polyphenol compounds present in red wine are marked by anti-inflammatory, antioxidant effects, can reduce insulin resistance, and decrease oxidative stress in the body (L. Castaldo et al., 2019);”14. Green tea
The principal polyphenolic constituents in green tea are catechins. They possess anti-inflammatory, antioxidant, and anticancer attributes. Additionally, they provide protection against diabetes, neurological and cardiovascular ailments, aid in cholesterol level regulation, and promote weight loss.15. Does the SIRT activator 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. Such large nutritional restrictions result in the consumed number of kilocalories being significantly lower than the basal metabolic rate. This is not permissible in healthy and rational weight loss. Indeed, on the SIRT diet, weight loss can already be up to 3 kg in the first week, but in rational weight loss, the decline should be within the range of 0.5-1 kg per week. Such a large energy deficit can bring a series of negative health consequences: deterioration of the general state of health, reduction of muscle mass, weakening of muscle strength, weakening of immunity, disturbances in water and electrolyte management, disturbances in intestinal peristalsis, disturbances in digestion and absorption, colonization of the small intestine by pathogenic bacteria, reduction of renal filtration, metabolic acidosis.16. Summary
A diet that includes such high dietary restrictions is not healthy. However, if we avoid the phase of drastic calorie restriction and adapt the energy requirements individually, the SIRT diet can be a very healthy dietary approach. It is based on unprocessed, fresh, and polyphenolic products. These compounds are mainly found in vegetables and fruits, which form the basis of a healthy diet. They are also rich in vitamins, minerals, dietary fiber, and other biologically active ingredients. The SIRT diet also includes healthy fat sources, whose inclusion in the diet has a significant impact on the health of the body. In summary, the SIRT diet can bring numerous health benefits if we avoid the phase of drastic restrictions and adapt the energy requirements individually. Weight loss will occur slowly, but in a much healthier manner.
