26 Feb What Are Sirtfoods? And Can The Sirtfood Diet Help You Lose Weight?
Back in 2015 we were introduced to the concept of ‘sirtfoods’ and their potential for promoting weight loss. The Daily Mail covered the story of a woman who claims she saw significant reductions in her body fat by eating more foods known as ‘sirtuin activators’ or sirtfoods. So what are sirtfoods? And can they really help improve your health and support weight loss?
As is always the case with weight loss diets, it’s important to find what works for you. You are more likely to achieve long term success if you have the support of a qualified nutritionist to guide you. You can book a complimentary call with us today to find out how we can help you reach your ideal weight and maintain it long term.
WHAT ARE SIRTUINS?
Before we get onto sirtfoods, let’s first take a look at what it is they’re impacting: sirtuins.
Sirtuins are a family of proteins that play a role in regulating a variety of cellular processes in the body. These include processes of the metabolism, DNA repair and stress response.
There are seven sirtuins in humans, numbered SIRT1 to SIRT7. Each sirtuin has a specific function and location within human cells.
Sirtuins have been implicated in various age-related diseases including cancer, neurodegenerative diseases and metabolic disorders. They have also been studied for their potential anti-aging effects. Some research suggests that activating sirtuins may help slow down the aging process and extend lifespan. However, more research is needed to fully understand the role of sirtuins in these processes.
HOW DO SIRTUINS AFFECT OUR WEIGHT?
Sirtuins play various roles in regulating metabolism and energy expenditure and activating sirtuins can promote their activity.
SIRT1, for example, has been shown to activate a pathway involved in the breakdown of fats in the liver, which can help reduce the amount of fat stored in the body. SIRT1 has also been shown to regulate energy expenditure by increasing the activity of mitochondria. Mitochondria are referred to as the ‘powerhouse’ of the cell and it’s responsible for producing energy. SIRT1 activation can enhance insulin signaling and glucose uptake, which can support weight loss as well as reducing the risk of metabolic disorders like type 2 diabetes.
SIRT3 has also been implicated in regulating metabolism and energy expenditure, particularly in regards to exercise. Some research suggests that SIRT3 may help improve exercise performance by enhancing mitochondrial function and increasing energy metabolism.
While the specific mechanisms by which sirtuins affect our weight are still being studied, it is clear that these proteins play an important role in regulating metabolism and energy expenditure.
HOW ELSE DOES SIRTUIN ACTIVATION BENEFIT YOUR HEALTH?
Anti-aging: Sirtuins have been linked to cellular processes that play a role in aging, such as DNA repair and inflammation. Activating sirtuins may therefore offer anti-aging benefits.
Neuroprotection: Sirtuins may have neuroprotective benefits and play a role in protecting the brain from age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
Cardiovascular health: Sirtuins have been linked to cardiovascular health. Activating them has benefits such as reducing inflammation and improving blood vessel function both of which support cardiovascular health.
WHAT ARE SIRTFOODS?
‘Sirtfoods’ is a term applied to foods that contain naturally occurring compounds that have the potential to activate sirtuins. Sirtfoods are mainly plant-based foods that are rich in specific nutrients and bioactive compounds that have been shown to activate sirtuins.
The concept of sirtfoods was introduced in the book “The Sirtfood Diet” by Aidan Goggins and Glen Matten. The sirtfood diet typically involves consuming a variety of sirtfoods, designed to boost sirtuin activation and promote weight loss. However, the book also promotes caloric restriction, which may have more of a significant impact on weight loss.
WHAT ARE THE BEST SIRTFOODS?
Foods that contain sirtuin activators include:
Blackcurrants
Capers
Cocoa
Dates
Green tea
Kale
Miso
Onions
Olives
Extra-virgin olive oil
Parsley
Tofu
Turmeric
Walnuts
HOW CAN YOU GET MORE SIRTFOODS INTO YOUR DIET?
One of the easiest ways to introduces sirtuin activators into your diet is to start your day with a mug of good quality green tea. During the summer months, cold brew a pitcher of green tea and add slices of lemon then keep in the fridge.
Consider a sirtfood smoothie for breakfast. Blend together a scoop of quality protein powder, some unsweetened nut milk, a large handful of blackcurrants and some kale.
Swap less healthy savoury snacks like crisps for olives, and add them to salads.
Dress salads with olive oil instead of your usual salad dressing. Choose cold pressed extra virgin olive oil in a glass bottle.
Miso soup makes a good afternoon snack.
WHAT OTHER FACTORS INCREASE SIRTUIN ACTIVITY?
As well as sirtuin activating foods, other factors can promote sirtuin activity. These include:
Caloric restriction: Sirtuins are strongly activated during periods of caloric restriction. This involves reducing overall calorie intake while an optimal intake of essential nutrients.
Exercise: Exercise has been shown to increase sirtuin activity, particularly in muscle tissue. The type, intensity, and duration of exercise can all affect sirtuin activation.
Fasting: Intermittent fasting or time-restricted eating may increase sirtuin activity by inducing a metabolic shift that mimics caloric restriction.
Hormones: Certain hormones such as growth hormone and testosterone have been shown to increase sirtuin activity in some studies.
Supplements: Supplement that have been shown to activate sirtuins include nicotinamide riboside (or NR, a form of vitamin B3) resveratrol, quercetin and fisetin.
WORK WITH US
Ultimately, the best approach to long term weight loss is finding the solution that best fits your unique circumstances and biology. We are all different. We all have different goals, different challenges and different nutritional needs. How can we expect one diet to suit us all? Bespoke solutions are the key to long term success.
We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help. You can use this link to book in for a complimentary call today. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of our Intelligent Weight Loss programmes is right for you. Or contact us to request a copy of our brochure and we will get back to you soon.
