What Is The Sirtfood Diet?
The Sirtfood diet was designed by two celebrity nutritionists, Aidan Goggins and Glen Matten. It focuses on the consumption of foods rich in sirtuins activators, often referred to as ‘sirtfoods.’ Their book, The Sirtfood Diet, claims that following this diet for one week can help people lose about 7 pounds of weight. However, the specific results of their study have not been published anywhere else. The sirtfoods activate a group of seven proteins in the body called sirtuins (SIRTs) (1), (2). One of the many functions of these SIRTs is the metabolism of fatty acids and cholesterol. This activation has a similar effect on the body as calorie restriction. Sirtfoods are known to support weight loss and improve age-related metabolic diseasesi Diseases that disrupt normal metabolism - the process of converting food to energy on a cellular level. Examples (2) Include the following foods in your Sirtfood diet (2),(3) :
Arugula (rocket) Cereals (Oats, barley, quinoa) Matcha green tea Blueberries Dark chocolate (85% cocoa) Extra-virgin olive oil Kale Bird’s eye chili Capers Coffee Lovage Medjool dates Onions Turmeric Soy Strawberries Buckwheat Parsley Red chicory Red wine Walnuts
As per a study published in the HHS Author Manuscripts, foods rich in sirtuin-activating, polyphenols such as resveratrol (found in red wine, and red grapes), piceatannol (found in grapes), etc., could one day be used to improve human healthspan (the part of a person’s life when they are good health) (2), (4). However, most of these studies are limited to rat models, and more research is required to test their full effects and the scope of use for human health (5).
Resveratrol increases SIRT1 concentration in people with type 2 diabetes
How Does The Sirtfood Diet Work?
The Sirtfood diet works in two phases lasting up to three weeks. After that, you can go easy on calorie restriction and continue consuming sirtfoods to sustain weight loss. The two phases are as follows:
Phase 1 (Week 1): Calorie Restriction And Sirtfood Green Juices For the first three days, keep your calorie intake up to 1,000 calories per day. Eat one meal richly made with sirtfoods and three homemade green drinks made from celery, spinach, or kale.
Increase your calorie intake to 1,500 calories from day four to seven. Consume two sirtfood meals and two green drinks on these days.
Phase 2 (Weeks 2-3): Maintenance During this period, consume three sirtuin-activating meals and one green drink per day. This phase will help promote steady weight loss. You do not need to strictly manage your calories. However, make sure not to overeat.
After these phases, you may continue “sirtyfying” – eating sirtfood meals. You may also repeat these phases to induce more weight loss. Following the Sirtfood diet is more of a lifestyle that can lead to multiple health benefits. However, it may not be suitable for all and may cause side effects if not followed properly. Check out the next section to discover the health benefits and downsides of the Sirtfood diet.
Pros And Cons Of The Sirtfood Diet
Pros
May Protect Against Inflammation
Sirtuin-rich foods are loaded with anti-inflammatory properties. Following the Sirtfood Diet may help to reduce chronic inflammation of the lungs, liver, and kidneys (6).
May Have Anti-Aging Benefits
The proteins of the sirtuin family have been shown to slow down the aging process (7). The Sirtfood diet may be used for lifespan extension and promoting healthy aging (8).
May Promote Weight Loss
This diet is popularly used to help combat extra body weight. One study published in the journal Frontiers In Immunology sheds light on the possible link between sirtuin activation and weight loss by regulating glucose and lipid metabolism and energy homeostasisi The balance between energy intake (calories consumed) and energy expenditure (calories burned). (9).
Cons
May Reduce Energy Levels
Restricting calories may lead to physiological and psychological problems during the initial phase of that diet. This may lead to fatigue, weakness, dizziness, and hunger pangs.
May Lead To Nutrient Deficiency
Sticking to only sirtuin-activating foods or being too restrictive with your food may lead to nutrient deficiencies of various vitamins and minerals. Therefore, it is important to consume other healthy fruits and vegetables after the first week along with the sirtfoods.
May Not Be Sustainable
The Sirtfood diet may get boring and repetitive as you have to repeat recipes. This could be one of the reasons why some people may not be able to continue it for another round of 3 weeks. However, remember that the weight loss results may not be sustainable and you may regain weight once you discontinue following the sirtfood diet and resume your regular diet. You can prevent the possible downsides of the Sirtfood diet by consulting a dietitian and getting a personalized meal plan. For a one-week reference meal plan, check out the plan below.
7-Day Sirtfood Diet Plan
Remember the focus on your calorie intake the first week of the diet plan. You can mix up different ingredients and herbs to add flavor to this repetitive diet, mostly juices. Keep scrolling for the weight loss recipes for your Sirtfood Diet.
Sirtfood Diet Recipes
Try these healthful sirtfood recipes to promote health and weight loss.
Sirtfood Green Juices
1. Kale And Green Apple Juice
Ingredients
50 g of kale 30 g of rocket 5 g of flat leaf parsley 5 g of lovage leaves Large stalks of green celery (with leaves) ½ green apple (diced) 1 tablespoon of lemon juice 1 teaspoon of matcha green tea (
How To Prepare
2. Kale And Kiwi Green Juice
Ingredients
1-inch ginger root 1 kiwi 2 oz of kale 1 green apple 2 stalks of celery 50 g of baby spinach 2 leaves of lemon balm 1 tablespoon of lemon juice 1 tablespoon of olive oil 3 oz of water
How To Prepare
Sirtfood Meals
1. Apple Walnut Salad
Ingredients
150 g of lettuce 2 apples (sliced) 1/4 cup of red onions (thinly sliced) 1/2 cup of walnuts (chopped) 1/2 cup of feta cheese (crumbled)
For The Balsamic Vinaigrette Dressing
3 tablespoons of olive oil 2 tablespoons of balsamic vinegar 1 teaspoon of dijon mustard 1 teaspoon of honey (adjust to taste) Salt and pepper, to taste
How To Prepare
2. Mediterranean Green Olive Salad
Ingredients
1/2 cup of red onion (thinly sliced) 1-2 teaspoons of sumac 1 green onion (thinly sliced) 1 cup of tomatoes (halved or diced) 1/4 cup of parsley, dill, mint (chopped) 1/2 cup of green olives (preserved in brine)
How To Prepare What is a typical Sirtfood meal? A typical Sirtfood meal includes a green juice made of kale, lettuce, arugula, etc., and dishes mainly made with tofu, apples, onions, walnuts, red wine, etc. Are eggs a Sirtfood? No. Eggs are not included in the Sirtfood diet. However, they contain a source of protein and can be consumed on a Sirtfood diet. Is the Sirtfood diet the same as Keto? No. The Sirtfood diet focuses on sirtuin-activator foods for weight loss and health, while the Keto diet is a high-fat, low-carb approach to induce ketosisi A metabolic state in which the body burns fat for energy due to a low intake of carbohydrates. for fat burning. Was Adele on the Sirtfood diet? No. In an interview with British Vogue, Adele denied having followed the Sirtfood diet for her weight loss. Sirtfoods got popular recently and took the internet by storm. Everyone started following it to lose 7 pounds in 7 days. The diet can help you lose weight, but it may also lead to possible side effects. Watch the following video to learn about the downsides of the Sirtfood diet.
