Sirt diet_ more than just a 7-day fat loss plan _ coach

To Cosmo readers, it’s what Jodie Kidd and Adele do – and, of course, to naysayers it’s just the latest fad, another calorie-restriction-and-juice scam that’s making promises it can’t possibly keep.

But the fact is, there’s a lot more scientific clout behind Sirt than the typical drop-fat-fast plan. Stuffed pork chops boneless It’s based on a class of compounds that have been discovered only in the past decade, and experimental evidence suggests that they’re far more important than previously thought. Crock pot pork chops with gravy And if the people behind it are right, we need to adjust our focus when we’re thinking about what to eat. Stuffed pork chops rachael ray Is the Sirt Diet Just Another Fad?

First, the science.

Grilled pork chops marinade Sirtuins – from which Sirt gets its name – are a group of Silent Information Regulator (SIR) proteins that ramp up our metabolism, increase muscle efficiency, switch on fat-burning processes, reduce inflammation and repair damage in cells. Tender pork chops In summary, sirtuins make us fitter, leaner and healthier (there’s also evidence that they might help combat serious diseases such as Alzheimer’s and diabetes – more on that later).

Mild forms of stress – including exercise and calorie restriction – trigger the body’s production of sirtuins, but it’s recently been discovered that chemical compounds known as sirtuin activators, found naturally in fruit and vegetables, can do the same thing. Stuffed pork chops in crock pot Certain foods – Sirtfoods, as they’ve been dubbed by diet creators Aidan Goggins and Glen Matten – are especially high in these sirtuin activators and so, the theory goes, if you eat a diet mostly composed of these foods you’ll lose fat and improve your health.

To test this idea, Goggins and Matten created the Sirt Diet, the seven-day eating plan that’s caused all the fuss. Baked pork chops and potatoes It’s simple enough: during the first three days, daily calorie intake is limited to 1,000 and consists of three green juices, plus a Sirtfood-rich meal. Baked pork chops food network On days four to seven, calorie intake is increased to 1,500 and consists of two juices and two meals. Grilled pork chops and peaches After that all-out first week, the recommendation is to eat a balanced diet rich in Sirtfoods, along with more green juices. Smothered pork chops mushroom soup On the face of it, this sounds awful: even most fasting diets allow more calories. Cooking baked pork chops But is it?

“I didn’t feel hard done by at all,” says Rannoch Donald, a trainer and coach who tried the diet. What to make with pork chops for dinner “The juice is key: it’s like rocket fuel. Best way to prepare pork chops After the initial week, following the diet was plain sailing, and after three weeks I was 5kg lighter. Fried pork chops with flour But, crucially, I also felt the best I have in a couple of years. How to make juicy fried pork chops I lost body fat, I was sleeping better, I had no gut issues, I was feeling energised… I was teaching and training half a dozen classes a week with fantastic recovery, even from the most gruelling Brazilian jiu jitsu session.”

To test the diet on a wider scale, Goggins and Matten recruited 37 members of KX Gym in London, 15 of whom were overweight. Dinner recipes pork chops All had been doing a moderate amount of exercise; none increased it and some even began doing less. Baking pork chops in the oven And the results in just one week, even considering the calorie restriction, were astounding: the test subjects lost an average of 3kg of fat but put on around 0.8kg of muscle. Best ways to cook pork chops With a standard diet that cut calories by the same amount in a week, you’d expect to lose a maximum of 1kg. Easy recipe for baked pork chops Why are there no Sirt supps?

It’s the obvious question: if sirtuins are so game-changing, why aren’t pharmaceutical and supplement companies scrambling to distill them into pill form? Short answer: because the mechanism by which they operate still isn’t fully understood, meaning that supps won’t necessarily be as well absorbed by the body as the natural forms.

Goggins and Matten point to the example of resveratrol. Recipes for pork chops and apples “In supplement form it’s poorly absorbed by the body, but in its natural food matrix of red wine, its bioavailability (how much the body can use) is at least sixfold higher. Stuffed pork chops wrapped in bacon We believe it’s better to consume a wide range of these nutrients in the form of natural wholefoods, where they co-exist alongside the hundreds of other natural bioactive plant chemicals which act synergistically to boost our health.” In other words: eat better, rather than just popping a pill. Quick and easy recipes for pork chops Fast and furious?

Of course, this is the aspect of the Sirt Diet that has critics howling. Smothered pork chops in crock pot Most point to the fact that, at least in the initial stages, the plan focuses on calorie restriction and that, according to previous experience, weight loss over 1kg a week is unhealthy or unsustainable. How to bake pork chops It’s a valid concern: in most calorie-restriction diets, early weight loss tends to come from calorie depletion and reduced water-bloating, and – as recent research on contestants in TV’s The Biggest Loser shows – simply rationing yourself every day can slow your metabolism to a near-permanent crawl, as well as messing with your body’s levels of “hunger hormone” ghrelin, making you permanently hungry.

But, Goggins and Matten counter, this isn’t what Sirt does. How to grill pork chops Yes, the diet mimics some aspects of fasting, and in the first seven days of the full diet Sirtfoods appear to turbo-charge the effects of calorie restriction. Baked pork chops rice But it’s a bit more complicated than just starving yourself for short-term changes. How to make delicious pork chops So how does it work? Well, firstly, it’s vital to understand the “stress” part of the equation. How to cook pork chops in a pressure cooker “Everyone needs some amount of stress in their lives,” says Goggins. Smothered pork chops crock pot “Every time we train we create a stress on the body, which can be a good thing or a bad thing. Recipe ideas for pork chops There’s a temptation to always train harder, to try harder, but that carries a risk of building up chronic stress, which carries the risk of burnout and a weakened immune system.”

The flipside: by exposing your body to low-grade sources of stress, you’ll increase your body’s ability to cope. Recipe bone in pork chops “Plant stress responses are actually more sophisticated than our own,” explains Goggins. Shake n bake pork chops directions “Think about it: if we are hungry and thirsty we can go in search of food and drink; too hot – we find shade; under attack – we can flee. Grilled pork chops time In contrast, plants are stationary and must endure all the extremes of these physiological stresses and threats. Frying a pork chop In consequence, over the past billion years they have developed a highly sophisticated stress-response system that humbles [humans’] by producing a vast collection of natural plant chemicals – called polyphenols – that allow them to successfully adapt to their environment and survive. Grilled pork chops and apples When we consume these plants, we also consume these polyphenol nutrients, which activate our own innate stress-response pathways. We’re talking here about exactly the same pathways that fasting and exercise switch on – the sirtuins.”

Polyphenols, according to Goggins, are the one thing the typical American diet has enough of, and when stripped of them the much-lauded Mediterranean diet loses almost all its effectiveness. Baked pork chops paleo Via Sirtfoods, polyphenols have a host of weight-management effects, including encouraging white adipose tissue (traditionally the bad stuff) to mimic brown adipose tissue (the “good” fat that helps to generate body heat). Spanish pork chops They also help fullness issues, by improving your body’s sensitivity to the satiety hormone leptin.

“These natural plant compounds are now referred to as ‘calorie restriction mimetics’ due to their ability to turn on the same positive changes in our cells as would be seen during fasting, such as fat burning,” says Goggins. How to cook bone in pork chops “The implications are game-changing. Baked pork chops in the oven When we’re provided with more advanced signalling compounds than we produce ourselves, the outcomes are superior to anything we can achieve alone.”

There’s also more to Sirt than body composition. Recipes for pork chop casserole Outside Goggins and Matten’s tests, more scientifically controlled trials on single Sirtfoods have shown promising results. Smothered pork chops easy In October 2015, for instance, researchers at Columbia University in New York found that drinking water with a gram of cocoa – especially rich in the sirtuin activator epicatechin – dissolved in it led to improved memory in 19 middle-aged subjects.

In November the same year, researchers at Monash University in Melbourne reported that when patients in the early stages of type 2 diabetes added a gram of turmeric a day to their diets, it improved their working memory. Bone in crock pot pork chops For diabetics, there’s some evidence that sirtuin activation increases the amount of insulin that can be secreted and helps it work more effectively. How to oven pork chops In the skeleton, sirtuins promote the production and survival of osteoblasts, a type of cell responsible for building new bone.

The next big thing for Sirt, when more research is performed, will be in its relationship to leucine, the main muscle-builder among the branched-chain amino acids (BCAAs). Ways to cook pork chops in the oven Leucine is a key regulator of protein synthesis and activates a protein known as mTOR (although you don’t need to worry about that to understand the next bit).

“Leucine is a double-edged sword,” explains Goggins. Dinner recipes with pork chops “It’s an accelerator for muscle growth, but if you don’t have the internal machinery to deal with it, the engine explodes.” In theory, having a more Sirtfood-heavy diet could increase the amount of protein your body can successfully assimilate, consigning the old “20-30g a sitting” recommendation firmly to the past.

Of course, all of this needs more research. Great recipes for pork chops Thirty-seven people in one gym isn’t much of a sample size, and other studies on the effects of sirtuins have been done on animals or human cells – neither guaranteed to accurately reflect what goes on inside the body. How to cook pork chops in the oven But for all the criticism of the diet’s more radical claims, it’s hard to see what you stand to lose by following some version of the Sirt Diet. How do you cook pork chops in a skillet Even if you put aside the calorie-restricted version of the plan and jump straight to “maintenance” mode, you’d be eating a huge variety of the foods identified as key in the so-called Blue Zones, areas of the world like Sardinia and Okinawa where people live longer, healthier lives.

“I don’t like the word diet, but this is diet as in lifestyle as opposed to some quick-fix intervention,” says Donald. Pork chops in “It’s essentially about eating well. Can i boil pork chops And despite the appearance of green juice drinks, the overall philosophy is about the inclusion of healthy whole natural ingredients rather than the deification of ‘superfoods’.” Or, to put it another way: you’re unlikely to get less healthy by getting more kale, berries, walnuts and red wine into your diet. Grilled pork chops dry rub Even if you aren’t a supermodel or a UFC fighter. How to cook pork chops youtube Sirtfood Diet Essentials

• Bird’s eye chilli Also sold as Thai chillies, they’re more potent than regular chilis, and also more packed with nutrients. Best recipe for pork chops Use them to set off sweet or sour recipes.

• Buckwheat Technically a pseudo-grain: it’s actually a fruit seed related to rhubarb. How to fry pork chops Also available in noodle form (as soba), but make sure you’re getting the wheat-free version.

• Green tea or matcha Add a slice of lemon to increase absorption of sirtuin-producing nutrients. Recipes for pork chops and gravy Matcha is even better, but go Japanese, not Chinese, to avoid potential lead contamination.

• Kale Includes huge amounts of sirtuin-activating nutrients quercetin and kaempferol. How to cook pork loin chops in skillet Massage it with olive oil and lemon juice to serve it as a salad.

• Medjool dates They’re a hefty 66% sugar, but – in moderation – don’t raise blood sugar levels, and have actually been linked to lowered rates of diabetes and heart disease.

• Red wine You’ve heard of resveratrol: the good news is, it’s heat stable, so you can get benefits from cooking with it (as well as glugging it straight). How to get tender pork chops Pinot noir has the highest content.

• Strawberries Though they’re sweet, they only contain 1tsp of sugar per 100g – and research suggests they improve your body’s ability to handle sugary carbs.

• Turmeric Evidence suggests the curcumin in it has anti-cancer properities. Stuffed pork chops with apples It’s difficult for the body to assimilate alone, but cooking it in liquid and adding fat and black pepper increases absorption.