The Sirt Diet Cookbook. Jacqueline Whitehart

Чтение книги онлайн.

       THE SIRT 5 A DAY

      Ever heard of ‘5 a day’? Of course you have. The 5 a day of fruit and vegetables is one of the cornerstones of the British diet. It is taught in school and referred to in practically every healthy eating guideline around. In fact, I bet you know some of its intricacies too. Do potatoes count as one of your 5 a day? No. What about fruit juice? Yes. But only as one of your 5 a day, even if you drink more than one glass. It’s a fantastically clear and useful concept that teaches us all the value of eating fruit and veg and encourages us to eat more of them.

      When we follow the SIRT diet we can build on and work with our awareness of 5 a day to make the ‘SIRT 5 a day’ to help you keep track of the SIRTS you eat and make sure you’re getting enough. Sounds simple? It really is. Get to know your SIRT foods and the quantities you need to eat by following the SIRT 5-a-day guidelines and you will be a SIRT diet convert in no time.

      Here is the only ‘guideline’ you need to follow for daily SIRT goodness:

      Eat 5 or more portions of SIRT foods every day, consuming the greatest variety of SIRT foods possible.

      SIRT 5-A-DAY PORTION SIZES

      Even when choosing foods from the ‘Top Ten SIRT Foods’ list it can be hard to gauge how much we need to eat for a portion. Is a pinch of turmeric enough? Do I need to eat a whole bowlful of kale? And if I just eat five chocolate biscuits that’s my SIRT 5 a day sorted? Right? Not exactly … but it’s not rocket science either. For example, one cup of green tea is a portion, 30g kale (that’s a handful to you and me) and ten red grapes constitute a portion. In other words, the amount you would eat as part of a balanced meal is more often than not a sensible portion size.

      EXAMPLE MENU 1

      Breakfast: 1 cup green tea, 10 red grapes, cereal of your choice

      2 of your SIRT 5 a day

      • • •

      Lunch: Kale and Stilton soup

      3 of your SIRT 5 a day

      • • •

      Dinner: Beef and broccoli

      2 of your SIRT 5 a day

      TOTAL: 7 portions of SIRTs a day

      EXAMPLE MENU 2

      Breakfast: 1 cup green tea, green omelette made with shallots and parsley

      3 of your SIRT 5 a day

      • • •

      Lunch: Brie and grape salad lunchbox

      4 of your SIRT 5 a day

      • • •

      Dinner: Grilled chicken with lemon and olives

      2 of your SIRT 5 a day

      TOTAL: 9 portions of SIRTs a day

      By choosing the foods that are rich natural sources of SIRTs, it is very easy to get your SIRT 5 a day. To boost your SIRTs even more, just add simple snacks like an apple (1 of your SIRT 5 a day), a few squares (30g) of dark chocolate (1 of your SIRT 5 a day) and it soon adds up.

      A full list of the most SIRT-rich foods and the relevant portion size for each food is in ‘Top SIRT Foods: Quick Reference’ (see here).

      More than 5 a day

      The SIRT 5 a day is a great way to make sure you are getting enough daily SIRTs and it is a building block you can come back to again and again to make sure you and your family are getting the fantastic benefits of SIRTs.

      If you are about to follow The SIRT Diet Plan and want to actively lose weight following the plan, then the SIRT 5 a day is a minimum baseline. As you follow the diet you should be doing everything possible to boost your SIRTs beyond 5 a day, preferably towards 10 a day and beyond. If this sounds hard, then don’t worry – all the recipes and details you need to do it are here. The SIRT Diet Plan guides you through it every step of the way with meal planners, shopping tips and sneaky SIRTs to really make sure you are optimising your weight-loss in every way.

       THE SIRT DIET PLAN

      The SIRT Diet plan is a four-week plan during which you eat SIRT foods at every meal. On the first two days of every week you limit your calories to 800 per day. For the remaining five days of the week you consume up to 1500 calories per day.

      Lose up to 14lb on the four-week plan and get leaner and fitter as you burn fat, gain muscle and lose weight.

      EATING SIRT FOODS

      There are just two considerations when following the SIRT Diet. Firstly, you must actively seek out SIRT foods and incorporate them into your daily routine. Secondly, you need to show restraint in terms of portion sizes, extra snacks and empty calories. The easiest way to ‘show restraint’ is to count calories but if you are confident of your ability to track and curb your cravings, then a general awareness of calories rather than vigorous calorie counting should be enough, especially on days that are not jump-start days.

      There is one huge advantage of eating SIRT foods that cannot be overlooked. Eating SIRT foods actually controls your appetite, making you less hungry. This is because the SIRT foods convert body fat into energy, reducing your hunger pangs.

      You will now be aware of the easiest SIRT foods to fit into your daily life. Is it green tea? Dark chocolate? Red grapes? It is probably all of these and more. This is also where following the meal planners (see here) and the inspiring SIRT recipes in this book will really help.

      You should have a bank of easy SIRT boosters that you can easily reach for if you need a SIRT top-up. Combine SIRT boosters with meals containing one, two or even more portions of SIRTs and you’ll find you can easily reach your SIRT targets.

СКАЧАТЬ