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- Herausgeber: Youcanprint
- Kategorie: Lebensstil
- Sprache: Englisch
- Veröffentlichungsjahr: 2022
Do you ever wish you could make dishes like some of your favorite restaurants? And would you be thrilled if you got a collection of recipes of some of the most popular meals in some of the world's most renowned restaurants? If you've answered YES, this book is for you so keep reading... You Are about to Discover How You Can Prepare Some of Your Best Restaurant Meals At Home, Even If You've Never Considered Yourself A Good Cook! Eating out is probably one of the experiences that everyone, from young to old, loves and looks forward to. And when it comes to eating out, I'm sure you know that not every restaurant leaves us wishing we could be great chefs so we could replicate their meals. But if you've been to some of the world's top restaurants, I know you, more than once thought about just having such mouthwatering dishes at home, whenever you want, without spending a fortune! By virtue that you are here, it is clear you are on a quest towards making that possible and are probably wondering... Is it really practically possible to replicate meals from the world's top restaurants, even if you are not the best cook? Will I not require sophisticated tools and appliances to pull off some recipes? Where do I start? Can I make everything, from appetizers to main meals, snacks to desserts, soups and more? If you have these and other related questions, this book is for you so keep reading, as it covers mouthwatering restaurant quality recipes that will make you and guests with mouths wide open with amazement because of just how tasty the meals are! More precisely, you will learn: Cooking terms and techniques you need to be aware of to move your cooking to the next level How to make meal presentations that rival that of the world's top restaurants without spending a fortune on training How to prepare tantalizing appetizers that will be like nothing you've ever tasted Delicious copycat breakfast recipes that you can prepare at home Appetizing sauces and dressings that will make you wonder why you never learned this thing early Sides, salads and sandwiches that will make you and everyone that gets to see or taste your food want to dig in Mouthwatering fish, pork and beef recipes from some of the top restaurants in the world Main dish copycat recipes that will make you want to forget about ever going to any restaurant Dessert recipes that stand out and make every meal experience worth remembering And much more! Even if you don't feel confident replicating some of the top restaurant meals at home, this book will give you the much needed confidence to go all in and enjoy the experience! Scroll up and click Buy Now With 1-Click or Buy Now to get started!
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The Sirtfood Diet and Copycat Recipes, Cook
At Home The Most Famous Restaurant
Recipes, Step By Step Delicious Dishes From
Appetizer To Dessert
MARY NABORS
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FOREWORD
I will like to thank you for taking the very first step of trusting me and deciding to purchase/read this life-transforming book. Thanks for investing your time and resources on this product.
I can assure you of precise outcomes if you will diligently follow the specific blueprint I lay bare in the information handbook you are currently checking out. It has transformed lives, and I strongly believe it will equally transform your own life too.
All the information I provided in this Do It Yourself piece is easy to absorb and practice.
SIRTFOOD
DIET
Activate Your Metabolism With The Help Of
Sirt Food, Healty And Easy Recipes To Burn
Fat And Activate Your Skinny Gene
MARY NABORS
CHAPTER 1.
HOW SIRTFOOD BATTLE WITH FAT
One of the findings from our study of the Sirtfood Diet was not just the amount of weight the participants lost, which was impressive enough, it was the type
of weight loss that really got us excited. What grabbed our attention was the fact that many people were losing weight without losing any muscle. It was not uncommon to see people gain muscle. This left us with an inescapable conclusion: fat was just melting away.
Normally, achieving significant fat loss requires a considerable sacrifice, either severely cutting down on calories or engaging in superhuman levels of exercise, or both. But contrary to that, most participants either maintained or reduced their exercise levels, anddidn’t even report feeling particularly hungry. In fact, some even struggled to eat all the food that was provided for them.
How is this even possible? It’s only when we understand what happens to our fat cells when sirtuin activity is increased that we can begin to make sense of these remarkable endings.
LEAN GENES
Mice that have been genetically engineered to have high levels of SIRT1, the sirtuin gene that drives fat loss, are
leaner and more metabolically active. In contrast, mice lacking SIRT1 are fatter and have more metabolic disease.
When we look at humans, levels of SIRT1 have been found to be markedly lower in the body fat of obese people than their healthy-weight counterparts.
In contrast, people with increased SIRT1 gene activity are leaner and more resistant to weight gain. Stack all that up, and you start to get a sense of just how important sirtuins are for determining whether we stay lean or get fat, and why by increasing sirtuin activity, you can achieve such amazing results. This is because, through sirtuins, we get benefits on multiple levels, starting at the very root of it all: the genes that control weight gain.
To better understand this, we need to go deeper into what happens in the cells that cause us to gain weight.
FAT BUSTING
The flooding of the streets with drugs is the same as flooding our body with fat. The drug pushers on the street corners are the equivalent of the reactions in our body that peddle weight gain. But in reality, they are only the low-level thugs. Behind it all is the true villain masterminding the whole operation, directing every deal the peddlers make. In our body, this villain is called PPAR-γ (peroxisome proliferator-activated receptor-γ). PPAR-γ orchestrates the fat- gain process by switching on the genes that are needed to start synthesizing and storing fat. To stop the proliferation of fat, you must cut the supply. Stop PPAR-γ, and you effectively stop fat gain.
SIRT1 WHO rises up to bring down the villain. With the villain securely locked up, there is no one to pull strings and the whole fat- gain organization crumbles. With the activity of PPAR-γ halted, SIRT1 moves its attention to “cleaning the streets.” Not only is this done by shutting down the production and storage of fat, as we’ve seen, but it actually changes our metabolism, so we start ridding the body of excess fat. Just like every good crime-fighting hero, SIRT1 has a sidekick, a key regulator in our cells known as PGC-1Α. This powerfully stimulates the creation of what are known as mitochondria. These are the tiny energy factories that exist within each of our cells—they power the body. The more mitochondria we have, the more energy we can produce. But not only does PGC-1Α promote more mitochondria, it also encourages them to burn fat as the fuel of choice to make the energy. So, on the one hand, fat storage is blocked, and on the other fat burning is increased.
WAT OR BAT?
So far, we’ve looked at the effects of SIRT1 on fat loss on a well- known type of fat called white adipose tissue (WAT).
This is the type of fat associated with weight gain. It specializes in storage and expansion, is horribly stubborn, and secretes a host of inflammatory chemicals that resist fat burning and encourage further fat accumulation, making us overweight and obese. This is why weight gain often starts slowly but can snowball so quickly.
But there is another intriguing angle to the sirtuin story, involving a lesser-known type offat, brown adipose tissue
(BAT), which behaves very differently. In complete contrast to white adipose tissue, BAT is beneficial to us and wants to get used up. Brown adipose tissue actually helps us expend energy and has evolved in mammals to allow them to dissipate large amounts of energy in the form of heat. This is known as a thermogenic effect and is critical to small mammals to help them survive in cold temperatures. In humans, babies also possess significant amounts of brown adipose tissue, although it decreases soon after birth, leaving smaller amounts in adults.
Here is where SIRT1 activation does something truly amazing.
It switches on genes in our white adipose tissue so that it morphs and takes on the properties of brown adipose tissue in what is called a “browning effect.” That means our fat stores start to behave in an altogether different way, instead of storing energy, they start to mobilize it for disposal.
As we can see, sirtuin activation has a potent direct action on fat cells, encouraging fat to melt away. But it doesn’t end there. Sirtuins also positively influence the most important hormones involved in weight control. Sirtuin activation improves insulin activity. This helps to reduce insulin resistance, the inability of our cells to respond properly to insulin—which is heavily implicated in weight gain. SIRT1
also enhances the release and activity of our thyroid hormones, which share many overlapping roles in boosting our metabolism and, ultimately, the rate at which we burn fat.
APPETITE CONTROL
A study shows that despite a reduction in calories, participants didn’t really get hungry. In fact, some individuals struggled to eat all the food provided.
One of the big advantages of the Sirtfood Diet is that we can achieve great benefits without the need for long-term calorie restriction. The very first week of the diet is the hyper-success phase, where we combine moderate fasting with an abundance of powerful Sirtfoods for a double blow to fat. And as with all fasting regimens, we expected some reports of hunger here. But we got absolutely none!
As we trawled through research, we found the answer. It’s all due to the body’s foremost appetite-regulating hormone, leptin, nicknamed the “satiety hormone.” When we eat, leptin increases, signaling to a part of the brain called the hypothalamus that inhibits hunger. Conversely, when we fast, leptin signaling to the brain decreases, making us feel hungry.
So important is leptin in regulating appetite that early hopes were that it could be administered as a “magic bullet” to treat obesity. But that dream was shattered with the realization that the metabolic dysfunction that occurs in obesity actually causes leptin to stop working properly. In obesity, not only is the amount of leptin that can get into the brain reduced but the hypothalamus also becomes desensitized to its actions.
This is known as leptin resistance: the leptin is there but no longer works properly. Thus for many overweight individuals, even though they eat enough, the brain continues to think they are underfed and signals for them to continue to
seek out food.
The upshot of this is that while the level of leptin in the blood is important for regulating appetite, what is far more important is how much of it reaches the brain and is able to have an effect on the hypothalamus. This is where Sirtfoods shine.
New evidence shows that the nutrients found in Sirtfoods have unique benefits for reversing leptin resistance. This is through both increasing the transport of leptin to the brain and increasing the sensitivity of the hypothalamus to leptin’s actions. So back to our original question: why don’t people feel hungry on the Sirtfood Diet? Despite a drop in leptin levels in the blood during the mild fast, which would normally increase hunger, adding Sirtfoods into the diet causes leptin signaling to become more efficient, resulting in improved appetite regulation.
As we will see later, Sirtfoods also have powerful effects on our taste centers, meaning we get much more pleasure and satisfaction from our food and do not, therefore, fall into the trap of overeating to feel satisfied.
Even for the most dedicated dieters, sirtuins are likely to be a brand-new concept. Yet targeting sirtuins, the master regulators of our metabolism, is the cornerstone of any successful weight- loss diet. Tragically, the very nature of our modern society, with abundant food and sedentary lifestyles, creates a perfect storm for switching off our sirtuin activity, and we see the fallout of this all around us.
The good news is that now we know what sirtuins are, how they control fat storage and promote fat burning, and most importantly, how to switch them on. And with this revolutionary breakthrough, finally, the answer to effective and sustained weight loss is yours for the taking.
Remember that fat melts away on the Sirtfood Diet. This is because sirtuins have the power to determine whether we stay lean or get fat. Activating SIRT1 inhibits PPAR-γ, blocking the production and storage of fat.
You are unlikely to feel hungry on the Sirtfood Diet because it helps to regulate appetite in the brain.
CHAPTER 2.
HISTORY OF SIRTUINS
What makes the Sirtfood Diet so powerful is its ability to switch on an ancient family of genes that exist in each of us.
The name for this family
of genes is sirtuin. Sirtuins are special because they orchestrate processes deep within our cells that as our ability to burn fat, our susceptibility or not to disease, and ultimately even our life span. So profound is the effect of sirtuins that they are now referred to as “master metabolic regulators.”
This is exactly what anyonewanting to shed some pounds and live a long and healthy life would want to be in charge of.
MICE AND MEN
Understandably, sirtuins have become the subject of intense scientific research in recent years. The word sirtuin was discovered back in 1984 in yeast, and took interest off it, when it was revealed that sirtuin activation increases life span, in yeast, and then all the way up to mice.
Because from yeast to humans and everything in between, the fundamental principles of cellular metabolism are nearly identical. If you can manipulate something as tiny as budding yeast and see a change, then repeat it in higher organisms such as mice, the potential exists for the same point to be realized in humans.
AN APPETITE FOR FASTING?
Which brings us nicely to fasting. The lifelong restriction of food intake has consistently been shown to extend the life expectancy of lower organisms and mammals. This remarkable finding is the basis for the practice of caloric restriction among some people, where daily calorie intake is reduced by about 20 to 30 percent, as well as its popularized offshoot, intermittent fasting, which has become a successful weight-loss diet, made famous by the likes of the 5:2 diet, or Fast Diet. While we still await proof of increased life span for humans from these practices, there is proof of benefits for what we might term “healthspan”— chronic diseases drop and fat starts to melt away.
But let’s be honest, no matter how big the benefits, fasting week in, week out, is a grueling business that most of us aren’t willing to sign up for. Even if we do, most of us can’t stick to it.
On top of this, there are drawbacks to fasting, especially when we follow it long-term. In the introduction, we mentioned the side effects of hunger, irritability, fatigue, muscle loss, and metabolism slowdown. But in addition, ongoing fasting regimens could put us at risk of malnutrition, affecting our well-being due to a lowered intake of essential nutrients.
Fasting regimens are also wholly unsuitable for large proportions of the population, such as children, women during pregnancy, and very possibly the elderly. While there are clearly established benefits to fasting, it’s not the magic bullet we would like it to be. It had us asking, is this really the way nature intended for us to be thin and healthy? Surely there’s a better way!
Our breakthrough came when we discovered that the profound benefits from caloric restriction and fasting were mediated through activation of our ancient sirtuin genes. To better understand this, it might be helpful to think about sirtuins as the guardians at the crossroads between energy status and longevity. What they do there is respond to stresses. When energy is in short supply, exactly as we see in caloric restriction, there is an increase in stress on our cells.
This is sensed by the sirtuins, which then get switched on and broadcast a constellation of powerful signals that radically alter the way cells behave. Sirtuins ramp up our metabolism, increase the efficiency of our muscles, switch on fat burning, reduce, and repair any damage in our cells. In effect, sirtuins make us leaner, and healthier.
In humans, there are seven different sirtuins (SIRT1 to SIRT7). Of these, SIRT1 and SIRT3 are the two most important sirtuins involved in energy balance. While SIRT1
is found throughout the body, SIRT3 is predominantly found in our mitochondria— the energy powerhouses of ourcells.
Together their activation gives us the many benefits we are looking to achieve.
A ZEAL FOR EXERCISE?
It’s not just caloric restriction and fasting that activate sirtuins; exercise does too. Just like in fasting, sirtuins orchestrate the profound benefits of exercise. But while we are encouraged to engage in regular moderate exercise for its multitude of benefits, it is not the means through which we are meant to focus our weight-loss efforts. Research shows
that the human body has evolved ways to naturally adjust and reduce the amount of energy we expend when we exercise, meaning that in order for exercise to be an effective weight-loss intervention, we need to commit substantial time and strenuous effort. That grueling exercise regimens are the way nature intended us to maintain a healthy weight is even more dubious in light of research now suggesting that too much exercise can be harmful—weakeningour immune systems, damaging the heart, and contributing to early death.
CHAPTER 3.
UNDERSTANDING SIRTFOODS
So far, we have discovered that sirtuins are an ancient family of genes with the power to help us burn fat, build muscle, and keep us superhealthy. It
is well established that sirtuins can be switched on through caloric restriction, fasting, and exercise, but there is another revolutionary way to achieve this: food. We refer to the foods most powerful at activating sirtuins as Sirtfoods.
BEYOND ANTIOXIDANTS
To really understand the importance of Sirtfoods, it requires us to thinkvery differently about foods like fruits and vegetables, and the reasons they are good for us. There’s absolutely no doubt that they are, with stacks of research, testifying that diets rich in fruits, vegetables, and plant foods generally slash the risk of many chronic diseases, including the biggest killers, heart disease, and cancer. This has been put down to their rich content of nutrients, such as vitamins, minerals, and, of course, antioxidants, probably the biggest health buzzword of the last decade. But we’re here to tell a very different story.
The reason Sirtfoods are so good for you has nothing to do with those nutrients we all know so well and hear so much about. Sure, they are all valuable things that you need to get from your diet, but there’ssomething altogether different,
and very special, going on with Sirtfoods. In fact, what if we threw that whole way of thinking on its head and said that the reason Sirtfoods are good for you is not that they nourish the body with essential nutrients, or provide antioxidants to mop up the damaging effects of free radicals, but quite the opposite: because they are full of weak toxins? In a world where almost every touted “superfood” is aggressively marketed on the basis of its antioxidant content, this might sound crazy. But it’s a revolutionary idea, and one worth coming to grips with.
WHAT DOESN’T KILL YOU MAKES YOU STRONGER
Let’s get back to the established ways of activating sirtuins for a moment: fasting and exercise. As we’ve seen, research has repeatedly shown that dietary energy restriction has dramatic benefits for weight loss, health, and very possibly longevity. Then there’s exercise, with its innumerable benefits for both body and mind, that regular exercise dramatically slashes mortality rates. But what is the one thing they have in common?
The answer is: stress. Both fasting and exercise cause mild stress on the body that encourages it to adapt by becomingleaner, and more resilient. It’s the body’s response to these mildly stressful stimuli adaptation that makes us healthier, and leaner in the long run. And as we now know, these highly beneficial adaptations are orchestrated by sirtuins, which are switched on in the face of these stressors, and ignite a host of favorable changes in the body.
The technical term for adaptation to these stresses is
hormesis. It’s the idea that you get a beneficial effect from being exposed to a low dose of a substance or stress that is otherwise toxic or lethal if given at higher doses. Or, if you prefer, “what doesn’t kill you makes you stronger.” And that’s exactly how fasting and exercise work. Starvation is lethal, and excessive exercise is detrimental to health. These extreme forms of stress are clearly harmful, but as long as fasting and exercise remain moderate and manageable stresses, they have highly beneficial effects.
ENTER POLYPHENOLS
Now, this is where things get truly fascinating. All living organisms experience hormesis, but what has been greatly underappreciated until now is that this also includes plants.
While we typically wouldn’t think of plants as being the same as other living organisms, let alone humans, we actually share similar responses in terms of how we react, on a chemical level, to our environment.
As mind-blowing as that sounds, it makes perfect sense if we think about it in evolutionary terms, because all living things evolved to experience and cope with common environmental stresses such as dehydration, sunlight, nutrient deprivation, and attack by pathogens.
SIRTFOODS
While all plants have these stress-response systems, only certain ones have developed to produce noteworthy amounts of sirtuin-activating polyphenols. We call these plants Sirtfoods. It’s so beautifully simple and so easy it
seems like there must be a catch. But there isn’t. This is how nature intended us to eat, rather than the stomach rumbling or calorie counting of modern dieting. Many of you who have experienced these hellish diets, where initial weight loss is fleeting before the body rebels and the weight comes piling back on, will understandably shudder at the thought of another false promise, another book boasting the dreaded “d” word. But remember this: the modern approach to diet is only 150 years old; Sirtfoods were developed by nature more than a billion years ago.
And with that, you’re probably itching to know what specific foods count as Sirtfoods. So without further delay, here are the top Sirtfoods.
We need to radically rethink the idea that fruits, vegetables, and plant foods are good for us simply because they contain vitamins and antioxidants. They are good for us because they contain natural chemicals that place mild stress on our cells, just as fasting and exercise do. Plants, because they are stationary, have developed a highly sophisticated stress-response system and produce polyphenols to help them adapt to the challenges of their environment.
When we eat these plants, their polyphenols activate our stress- response pathways—our sirtuin genes—mimicking the effects of caloric restriction and exercise. The foods with the most powerful sirtuin-activating effects are called Sirtfoods.
SIRTFOODS FOR ALL
As we journeyed deeper and deeper into the wonderful world of Sirtfoods, we began to realize just how wide their application could be. We’re very aware that no two people eat the same, and many health-conscious people are strongly committed to a certain way of eating, with the likes
of paleo, low- carb, intermittent fasting, and gluten-free diets being especially popular. While they don’t work for some, others swear by them. But just how do Sirtfoods fit in with these?
A lightbulb moment struck with the realization that every single one of these popular diets would be greatly enhanced if Sirtfoods were integrated into them. The benefits people were deriving from them, health or weight loss could beamplied simply through the addition of Sirtfoods in sufficient quantities.
In this way, Sirtfoods are universal: if there’s a way of eating that really works for you, incorporating Sirtfoods into it will make your results even better.
As our enthusiasm for Sirtfoods has grown, we have integrated Sirtfoods more and more strongly into the diets of the clients we work with, no matter what their preferred way of eating. Our conclusion is clear: not only are Sirtfoods compatible with all other dietary approaches, they powerfully enhance them. In fact, they should be essential ingredients in every popular diet. Overlook them, and you’re really missing a trick.
PALEO DIET
In a nutshell, the paleo diet promotes the idea that we should eat the foods that it is presumed our ancient ancestors were eating before the advent of modern agriculture and, more recently industrial food processing. In essence, we’re talking of a hunter-gatherer or caveman style of diet, consisting of
meats, vegetables, fruits, and nuts, while exiled to the wilderness are dairy products, cereal grains, sugar, and all processed foods.
For paleo dieters, we pose this question: what could be more paleo than eating the plant foods with which we’ve coevolved that switch on our ancient sirtuin genes? You will recall that both plants and animals have developed ways of coping with common environmental stresses such as dehydration, sun exposure, lackof nutrients, and attack by aggressors. Because of their sedentary nature (they can’t run away!), plants have developed especially sophisticated stress-response systems, producing a complex array of polyphenols that allow them to cope with their environment. For millennia, humans havebeen ingesting thesepolyphenols, piggybacking on these sophisticated stress- responsesignals produced by plants and reaping huge benefits as they switch on our own sirtuin genes.
What could be more paleo than consuming the sirtuin-activating plant compounds our hunter forebears would have thrived on? Sirtfoods are the missing piece of the paleo philosophy.
LOW-CARB DIET
Ever since Atkins, the father of low-carb diets, rose to meteoric notoriety, low- carb diets have been a major landmark on the weight-loss map. Subsequent reincarnations, such as the Dukan diet, have continued to fuel the low-carb movement. One of the beauties of the Sirtfood Diet is that it doesn’t involve this territorial conflict. It’s a diet
of inclusion, which means that you really don’t have to choose sides and exclude a whole food group from your diet in order to achieve the body you want. Nevertheless, we appreciate that many people have a preference for a lower-carb style of eating, so where do Sirtfoods begin?
If your persuasion is toward low-carb, then we urge you not to scrimp on Sirtfoods, but to embrace them. In clinical experience, one of the biggest traps we see people fall into when eating low-carb diets is the lack of plant-based foods they contain. Meals become heavily oriented around meats (and often processed meats), cheese, and other dairy products, and plant- based foods get relegated to the bottom of the pecking order. A diet depleted of the vast array of beneficial compounds found in plant foods will do little to avert an avalanche of chronic diseases such as dementia, heart disease, and cancer. Yet it is perfectly possible to integrate an abundance of Sirtfoods into a carb-restricted way of eating. Just look at the top list of Sirtfoods, and you will discover that a vast majority of them are inherently low in carbs. We’re talking about a bounty of leafy and low-carb vegetables (arugula, celery, endive, kale, onions), culinary herbs (garlic, parsley), spices (chili, turmeric), capers, walnuts, cocoa, and extravirgin olive oil, not forgetting the beverages (coffee and green tea). As for fruit, so often the target of attack on low-carb diets, even the strawberries weigh in with a mere teaspoon of carbohydrates from a generous 31/ -ounce (100G) serving.
For us the bottom line is this: no low-carb diet should be a
low-Sirtfood diet. Not only does incorporating Sirtfoods enhance the weight-loss bene ts of a low-carb diet, but it dramatically increases its health potential.
INTERMITTENT FASTING/THE 5:2 DIET
Intermittent fasting, also known as IF, has become a huge dietary phenomenon in the last few years, epitomized by the runaway success of the 5:2 diet. This typically involves restricting calorie intake to 500 to 600 calories per day on two days per week and eating whatever you want on the other five days. Solid research into the benefits of intermittent fasting is still pretty limited, it does appear to be beneficial for weight loss and improving some of the risk factors for disease. But as we’ve seen, it’s not suitable for large segments of the population, it causes undesirable muscle loss, and it’s only effective if you can stick to it. And that really is the elephant in the room when it comes to intermittent fasting and why we’re not overly enamored with it. In our clinical experience, the majority of people fail to stick to intermittent fasting regimens for any appreciable length of time. Hunger is an unpleasant feeling that gnaws away at you, so unsurprisingly, people just don’t like to feel hungry that often.
While intermittent fasting has not turned out to be a panacea, it is popular for a reason, and there will be fans who swear by its bene ts. We fully respect this, of course. But why not give your fast a serious upgrade by “Sirtifying” it?
With the introduction of Sirtfoods, you will get all the benefits they bring to reduce the adverse effects of fasting,
including helping to satiate hunger and preserve muscle. But there’s another big bonus to their inclusion. You will remember that the importance of fasting are mediated through the activation of our sirtuin genes, which is also exactly how Sirtfoods work. This means with Sirtfoods now present to share the fasting “burden,” you can burn up your calorie intake to a much more manageable level while still reaping all the same benefits.
This is exactly what we have found in our clinical practice.
With just the inclusion of Sirtfood-rich green juices in a normal IF menu, followers have been able to increase their energy intake from a severe 500 to 600 calories on fast days to a much more manageable 800 to 1,000 calories.
So if your penchant is for intermittent fasting, you’re missing a trick and making fast days unduly grueling by not embracing Sirtfoods. In fact, there’s a whole other angle from which intermittent fasting diets would embrace Sirtfoods.
With IF diets, there’s very little, if any, focus on the quality of the food; it’s all about the calorie on fast days. In fact, proponents are vociferous in endorsing the idea that you can eat whatever you want on non-fast days. Whether what you eat is good, bad, or outright terrible doesn’t really seem to matter. But, as we know, the body needs a continuous supply of essential nutrients to keep everything working in tip-top shape. Can we really expect to get away with depriving the body of critical nutrition by eating whatever nutrient-stripped, processed foods we want, even if we are fasting for two days, and stave off chronic diseases like Alzheimer’s or
heart disease?
What if, on the other hand, you also included nutrient-dense Sirtfoods on your non-fasting days? You would no longer be burning fat and enhancing health just two days a week, it would now be seven. To us this evolution of theintermittent fasting approach is a no-brainer. It’s the equivalent of upgrading a black-and-white TV to full-color HD.
GLUTEN-FREE DIET
The beauty of the Sirtfood Diet for anyone who needs to avoid gluten is that the top Sirtfoods are all naturally gluten-free. Gluten is a type of protein found in wheat, rye, and barley. Some people with gluten intolerance can also be sensitive to oats (through cross-contamination). Patients of the autoimmune disorder celiac disease, which affects as many as 1 in 100 people in America, are hypersensitive to gluten and cannot consume it in any form, but aside from this very serious gluten intolerance, many people are increasingly experimenting with gluten-free diets and often and they feel better on them.
When people embark on gluten-free diets, which involve cutting out staples such as bread, pasta, and the myriad of other foods made from gluten-containing grains, one of the big concerns is that the diet becomes nutritionally incomplete and no longer provides the full range of nutrients and fiber needed to stay in good health. What’s so great about the Sirtfood Diet is that one of our top Sirtfoods is buckwheat, a naturally gluten-free and highly nutritious pseudo-grain, which, as we have seen through the preceding
chapters, is versatile enough to step in as a replacement for gluten-containing grains, whether in the form of our, pasta, akes, or noodles.
Of course, the best diets are the ones that are diverse and varied, not repetitive and monotonous. We saw that quinoa, another pseudo-grain, is not only gluten-free but also has noteworthy amounts of sirtuin-activating nutrients, making it the perfect backup to buckwheat. Aside from its usual guise as a grain, quinoa is increasingly available in the form of our, Cakes, and pasta from health-food stores and online specialty suppliers. With quinoa and buckwheat taking center stage, it’s happy days for anyone adopting a gluten-free diet: not only do they offer a convenient alternative to other grains, but including them as staple foods add some serious Sirtfood credentials to the average diet.
We cannot leave the topic of gluten-free diets without a word of warning about the mass of gluten-free junk food that now fills up the “free-from” shelves in every supermarket. These are the highly processed, sugary, gluten-free alternatives to cakes, biscuits, cookies, breakfast cereals, and so on. This has become a huge industry, but please don’t fall into the trap of thinking that just because a product is gluten-free, it is necessarily healthy. The majority of these foods are nutritionally empty junk, just like their gluten-containing counterparts. If you are following a gluten-free diet, we urge you to look upon a diet rich in naturally gluten-free Sirtfoods, not gluten-free junk, and take your health and well-being to a whole new level.
A striking finding from the different studies that really got us intrigued was that the muscle mass of the participants didn’t drop; in fact, it increased,
on average by just over 1 pound. While it was common to a weight loss of 7 pounds on the scales, we also saw something fascinating occurring. For almost two-thirds of the participants, the losses on the scales initially appeared more disappointing than this. But when body composition tests were performed, we were amazed. Muscle mass was not just maintained in these participants. It had increased. The average muscle gain for this group was almost 2 pounds, giving what is called a “muscle gain adjusted weight loss” of 7
pounds.
This was completely unexpected and in stark contrast to what typically happens on weight-loss diets, where people lose some fat but they also lose muscle. It’s the classic trade-off for any diet that limits calories: you kiss muscle good-bye as well as fat. This is not at all surprising when you consider that when we deprive the body of energy, cells shift from growth mode to survival mode and will use the protein from muscle for fuel.
WHAT’S SO GOOD ABOUT MAINTAINING MUSCLE?
So what’s the big deal? you might ask. Firstly, it means you’ll look much better. Stripping away fat, but retaining muscle, leads to a more desirable lean, toned, and athletic physique.
And even more important, you’ll stay looking good. Skeletal muscle is the major factor that accounts for our body’s daily energy expenditure. This means the more muscle you have,
the more energy you burn, even when resting. This really helps to support further weight loss and increases the likelihood of success in the long term. As we now know, with typical dieting, weight loss comes from both fat loss and muscle loss, and with that we see a marked decline in the metabolic rate. This primes the body for weight regain when more normal eating habits are resumed. But by keeping hold of your muscle mass with Sirtfoods, you burn more fat with a minimal drop in metabolic rate. This provides the perfect foundation for long- term weight-loss success.
Additionally, muscle mass and function is a predictor of well-being and healthy aging, and maintaining muscle prevents the development of chronic diseases such as diabetes and osteoporosis, as well as keeping us mobile into older age.
Importantly, it also appears to keep us happier, with scientists suggesting that the way sirtuins maintain muscle even has benefits for stress-related disorders, including reducing depression.
All in all, losing weight while protecting muscle is a biggie and an infinitely more favorableoutcome. It’s a unique feature of the Sirtfood Diet, and to better understand this, we need to get back to sirtuins and their powerful effects on muscle.
SIRTUINS AND MUSCLE MASS
There is a family of genes in the body that act as guardians of our muscle and halt its breakdown when under stress: the sirtuins. SIRT1 is a potent inhibitor of muscle breakdown. As long as SIRT1 is activated, even
when we are fasting, muscle breakdown is prevented and we continue to burn fat for fuel.
