The Sirtfood Diet is designed to activate the sirtuin proteins.
Sirtfood: From claims to reality, everything you need to know.
New trendy diets are regularly appearing, and the Sirtfood Diet is one of them. This diet has become popular among celebrities in Europe and is famous for allowing red wine and chocolate. Its creators insist that this diet is not just a trend, but they claim that “Sirtfoods” are the secret to fat loss and disease prevention.
However, health experts warn that this diet may not be as effective as advertised and could even be a bad idea.
This article provides an evidence-based review of the Sirtfood Diet and its potential health benefits.
Green juices are an important part of the Sirtfood Diet.
What is the Sirtfood Diet?
The Sirtfood Diet was created by two famous nutritionists, Aidan Goggins and Glen Matten. This diet emphasizes the consumption of foods rich in sirtuin 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. However, the specific results of their studies have not been published elsewhere.
Sirtfoods activate a group of seven proteins in the body known as sirtuins (SIRT). 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 diseases.
The following foods can be included in your Sirtfood Diet:
• Arugula
• Grains (oats, barley, quinoa)
• Matcha green tea
• Lovage
• Blueberries
• Dark chocolate (85% cocoa)
• Extra virgin olive oil
• Kale
• Chili peppers
• Capers
• Coffee
• Medjool dates
• Onions
• Turmeric
• Soy
• Strawberries
• Buckwheat
• Parsley
• Red chicory
• Walnuts
According to a study published in the HHS Author Manuscripts journal, foods rich in sirtuin-activating polyphenols like resveratrol (found in red grapes), piceatannol (found in grapes), etc., may be beneficial for human health. However, most of these studies are limited to mouse models, and more research is needed to test their full effects and range of use for human health.
Sirtuins help regulate metabolism, inflammation, and cellular longevity.
How to follow the Sirtfood Diet?
The Sirtfood Diet has two phases that last a total of 3 weeks. After that, you can “Sirtify” your diet by including as many Sirtfoods as possible in your meals.
Specific recipes for these two phases are found in the book “The Sirtfood Diet” written by the creators of the diet. To follow the diet, you need to purchase it.
Meals are filled with Sirtfoods but also include other ingredients.
Most ingredients and Sirtfoods are easily found.
However, three key ingredients needed for these two phases (matcha green tea powder, lovage, and buckwheat) may be expensive or hard to find.
A significant part of the diet involves the green juice, which you should make daily between one and three times. You will need a juicer and a scale, as the ingredients are listed by weight. The recipe is as follows:
Green Sirtfood Juice
• 75 grams (2.5 ounces) kale
• 30 grams (1 ounce) arugula
• 5 grams parsley
• 2 celery stalks
• 1 centimeter (0.5 inch) ginger
• Half a green apple
• Half a lemon
• Half a teaspoon of matcha green tea
Juice all the ingredients (except for the green tea powder and lemon) together and pour them into a glass. Squeeze the lemon by hand, then stir the lemon juice and green tea powder into your juice.
Phase One
Phase One lasts 7 days and includes calorie restriction and plenty of green juices. It is designed to kickstart your weight loss and claims to help you lose 7 pounds (3.2 kg) in 7 days.
In the first 3 days of Phase One, calorie intake is limited to 1000 calories. You drink three green juices daily plus one meal. Each day, you can choose from the recipes in the book, all featuring Sirtfoods as the main part of the meal.
On days 4-7 of Phase One, calorie intake increases to 1500. This includes two green juices a day and two Sirtfood-rich meals that you can choose from the book.
Phase Two
Phase Two lasts 2 weeks. In this “maintenance” phase, you should continue to lose weight steadily. There is no specific calorie limit for this phase. Instead, you eat three meals filled with Sirtfoods daily along with one juice. Again, meals are chosen from the recipes provided in the book.
After the Diet
You can repeat these two phases as often as you like for further weight loss.
However, you are encouraged to “Sirtify” your diet by regularly including Sirtfoods in your meals after completing these phases.
Additionally, you are encouraged to drink green juice every day.
This way, the Sirtfood Diet becomes more of a lifestyle change rather than a one-time diet.
The main goal of the Sirtfood Diet is weight loss and health improvement.
Pros and Cons of the Sirtfood Diet
Benefits
• May protect against inflammation.
• Sirtuin-rich foods contain anti-inflammatory properties. Following the Sirtfood Diet may help reduce chronic inflammation in the lungs, liver, and kidneys.
• May have anti-aging benefits.
• Sirtuin family proteins are known to slow down the aging process. The Sirtfood Diet may help increase longevity and promote healthy aging.
• May promote weight loss.
• This diet is commonly used to help fight excess body weight.
Active sirtuin activation may aid in managing obesity, insulin resistance, and type 2 diabetes. Combine your Sirtfood Diet with exercise for maximum therapeutic effects on metabolic health.
Drawbacks
• May lower energy levels.
• Calorie restrictions in the initial phase of the diet may lead to physiological and psychological issues. This could result in fatigue, weakness, dizziness, and hunger.
• May lead to nutrient deficiencies.
• Strict adherence to sirtuin-activating foods or excessive limitations may lead to deficiencies in various vitamins and minerals. Therefore, it is essential to consume other healthy fruits and vegetables along with Sirtfoods after the first week.
• May not be sustainable.
• The Sirtfood Diet may become boring and repetitive as you must repeat recipes. This could be one reason why some people may not be able to continue it for another 3-week round. However, remember that weight loss results may not be sustainable and you might regain weight after stopping the Sirtfood Diet and returning to your regular diet.
You can avoid potential side effects of the Sirtfood Diet by consulting a nutritionist and receiving a personalized meal plan. For a reference meal plan for one week, check the plan below.
The Sirtfood Diet consists of two phases: the weight loss phase and the maintenance phase.
7-Day Sirtfood Diet Plan
Day 1
• Breakfast: 1 glass of green juice (kale, arugula, parsley, and green apple)
• Lunch: 1 bowl of mixed vegetable salad and cooked quinoa (150 grams), cherry tomatoes (100 grams), cucumber (100 grams), Kalamata olives (20 grams), feta cheese (30 grams), dressing with extra virgin olive oil and lemon juice.
• Snack: 1 glass of green juice (kale, spinach, blueberries, and green tea)
• Dinner: 1 glass of green juice (mango, cilantro, green apple, parsley).
Day 2
• Breakfast: 1 glass of green juice (kale, blueberries, green tea, lemon juice, and cilantro).
• Lunch: Grilled salmon fillet (150 grams) with steamed asparagus (150 grams).
• Snack: 1 glass of green juice (kale, parsley, arugula, and green apple).
• Dinner: 1 glass of green juice (kale, spinach, blueberries, and green tea).
Day 3
• Breakfast: 1 glass of green juice (kale, spinach, green tea, and lemon juice).
• Lunch: Cooked quinoa (150 grams), chickpeas (150 grams), mixed vegetables (150 grams), and sliced cucumber (100 grams).
• Snack: 1 glass of green juice (kale, blueberries, green tea, lemon juice, and cilantro).
• Dinner: 1 glass of green juice (kale, arugula, green tea, lemon juice, and spinach).
Day 4
• Breakfast: 1 glass of green juice (kale, arugula, blueberries, green tea, lemon juice, and cilantro).
• Lunch: Canned tuna (150 grams) with olive oil, spinach, and mixed vegetables (150 grams) with red onion (50 grams) and capers (20 grams).
• Snack: 1 glass of green juice (kale, arugula, green tea, lemon juice, and cilantro).
• Dinner: Grilled chicken breast (150 grams) with arugula, kale salad (150 grams), and cherry tomatoes (100 grams).
Day 5
• Breakfast: 1 glass of green juice (kale, blueberries, green tea, arugula, and spinach).
• Lunch: Homemade or store-bought hummus (150 grams) with sliced cucumber (100 grams), cherry tomatoes (100 grams), and Kalamata olives (20 grams).
• Snack: 1 glass of green juice (kale, green apples, green tea, lemon juice, and cilantro).
• Dinner: Stir-fried tofu (150 grams) with a mix of kale (50 grams), spinach (50 grams), and arugula (50 grams), sliced red pepper (50 grams).
Day 6
• Breakfast: 1 glass of green juice (kale, blueberries, green tea, lemon juice, and cilantro).
• Lunch: Cooked buckwheat (150 grams), chickpeas (150 grams), mixed vegetables (150 grams), and sliced cucumber (100 grams).
• Snack: 1 glass of green juice (kale, spinach, green apples, green tea, lemon juice, and cilantro).
• Dinner: Grilled portobello mushrooms (150 grams), sliced zucchini (100 grams), and 250 milliliters of Sirtfood green juice.
Day 7
• Breakfast: 1 glass of green juice (kale, green apples, green tea, lemon juice, and cilantro).
• Lunch: Whole grain bread with grilled chicken (150 grams) with spinach, mixed vegetables (100 grams), and sliced red pepper (50 grams).
• Snack: 1 glass of green juice (kale, blueberries, green tea, lemon juice, and spinach).
• Dinner: Cooked cod fillet (150 grams) with steamed broccoli (150 grams) and turmeric-flavored quinoa (150 grams).
Remember to focus on calorie consumption during the first week of the meal plan. You can mix various ingredients and herbs to add flavor to this mostly juice diet.
The Sirtfood Diet may be associated with deficiencies in some nutrients.
Frequently Asked Questions about the Sirtfood Diet
1. What does a typical Sirtfood meal look like?
A typical Sirtfood meal includes a green juice made from kale, lettuce, arugula, etc., and foods primarily made with tofu, apples, onions, walnuts, and more.
2. Are eggs a Sirtfood?
No. Eggs are not included in the Sirtfood Diet. However, they are a source of protein and can be consumed within the Sirtfood Diet.
3. Is the Sirtfood Diet the same as keto?
No. The Sirtfood Diet focuses on weight loss and health through sirtuin-activating foods, while the keto diet is a high-fat, low-carb approach to induce ketosis for fat burning.
4. Is the Sirtfood Diet effective?
While some studies have shown that certain foods in this diet have health benefits, there is insufficient scientific evidence to prove the overall effectiveness of the Sirtfood Diet for weight loss and health improvement. The studies conducted on this diet are often small-scale and short-term, yielding inconsistent results.
5. What distinguishes the Sirtfood Diet from other diets?
The Sirtfood Diet stands out by focusing on activating sirtuin proteins, unlike many other diets that concentrate on restricting a particular food group (like carbohydrates or fats). The Sirtfood Diet emphasizes the consumption of specific foods with unique properties.
6. Does the Sirtfood Diet have side effects?
Like any diet, the Sirtfood Diet may have side effects for some individuals. These side effects may include deficiencies in certain nutrients, digestive issues, and fatigue. Additionally, severe calorie restrictions in some phases of this diet could lead to more serious complications.
7. Is the Sirtfood Diet suitable for everyone?
The Sirtfood Diet may not be suitable for everyone. Individuals with specific health conditions, pregnant or breastfeeding women, and children should consult their doctors before starting this diet.
Final Thoughts
The Sirtfood Diet offers a new approach for weight loss and health improvement by focusing on activating sirtuin proteins. Although some initial studies show promising results, there is still insufficient scientific evidence to establish the long-term effectiveness and complete safety of this diet. Trendy diets often seem attractive and yield quick results but may not be sustainable in the long run. The best approach to a healthy lifestyle is to choose a balanced and varied diet that includes a range of food groups along with regular physical activity. It’s advisable to consult a nutritionist before making any significant dietary changes to create a personalized meal plan fit for your individual needs.
In summary, the Sirtfood Diet is one option, but not the only one. The most important thing is for your diet to be balanced, diverse, and sustainable.
Compiled by:SelMagz Health Section
