What Is the Sirtfood Diet and associated Weight Loss Plan?

The sort food diet is based on the idea that foods high in a group of nutrients called polyphenols can assist your body's sirtuins to function more effectively.

All cells in your body contain proteins called sirtuins (SIRT1). The following health advantages are speculated to be associated with these proteins −

  • A faster metabolism

  • Reduced inflammation

  • Improved cellular repair

  • Prolonged lifespan

Eating foods high in polyphenols can support weight loss by boosting metabolism, lowering inflammation, and mending cells.

The sirtfood diet consists primarily of plant-based meals and offers a variety of foods high in polyphenols.

The diet developers' claims need to be better supported by research. Basic animal research or test-tube experiments provide the most data about snack foods and weight loss.

Despite this, observational studies have connected some foodstuffs on the sirtfood diet list, including kale, berries, and green tea, to weight loss.

The Sirtfood Diet: How Does It Work?

The sirtfood diet is a three-week, two-phase program.

Phase 1

Seven days long and regarded as the first, the more stringent phase. A total of 1,000 calories should be taken each day throughout this phase.

It would be best if you had two-three sirtfood green juices on days one through three, along with a single meal high in sirtfood.

You must eat two green juices daily and two meals from days four through seven.

Phase 1's objective is to accelerate weight loss.

Phase 2

For the final weeks of the diet, the second phase, which is less limiting, is intended to be followed.

You reintroduce increased caloric and solid foods to your diet during this phase. You should consume three meals rich in protein and one fruit smoothie daily after phase 2.

This phase's objective is to support long-term weight loss and maintain your current weight loss.

Following The Diet Phases

You must continue to adhere to the diet's principles after the initial three weeks have passed, however, with a few adjustments. For instance, you may substitute a smoothie for a green drink or add one more meal each day that is high in whole foods.

Additionally, you are permitted to indulge in your favorite snack items in moderation occasionally. This is aimed at supporting your long-term adherence to the diet.

Which Foods Are Allowed And Which Are Not?

According to specialists, the list of top superfoods primarily consists of plant-based foods. Red wine and dark chocolate are examples of foods that contain animal products.

Below are the 20 foods that are recommended as part of the diet.

  • Kale

  • Blueberries

  • Arugula

  • Capers

  • Onion

  • Parsley

  • Olive oil

  • StrawberriesMatcha green tea

  • Walnuts

  • Dark chocolate (at least 85% cocoa)

  • Coffee

  • Citrus fruits

  • Buckwheat

  • Soy

  • Red wine

  • Red chicory 

  • Dates

  • Bird's eye chili

  • Lovage

These foods are regarded as superfoods because of their polyphenol content. The potential for these nutrients to help people lose weight is just one of their many potential health advantages.

Indulgences like dark chocolate and red wine are included on the list of sirtfoods even though it consists primarily of nutritious plant-based foods.

But only if they are eaten in moderation. These foods can still be a part of a balanced diet.

Generally speaking, you should eat a diet composed of unprocessed, whole foods. The highest concentration of polyphenols, as well as other micronutrients, can be found in these kinds of foods.

In contrast hand, heavily processed meals frequently have low levels of polyphenols and significant levels of calories, sugar, and harmful fats.

What types of food are prohibited from the Sirtfood Diet?

Here are a few instances −

  • Processed meat and fish items

  • Dairy items with added fat

  • Refined carbohydrates, including spaghetti and white bread

  • Foods and beverages high in sugar, such as soda and candy

  • Unhealthy fats like margarine and butter

  • Alcoholic drinks (apart from red wine)

The book The Sirtfood Diet contains menu suggestions and recipes for those following this diet.

However, the list of sirtfoods' elements generally makes up a regular sirtfood dinner. Spinach, berries, and olive oil, as an illustration, might be used in a dish. Or, you may make buckwheat noodles, chicken, and bird's eye chilies for dinner.

You can combine the permitted items in a wide variety of ways. A crucial component of this diet is green juice. Various ingredients, including kale, parsley, and blueberries, are used to create these juices.

A Sirtfood Diet Breakfast

  • A green beverage composed of onion, cucumber, and ginger.

  • Buckwheat groats, blueberries, and almond milk make overnight oats.

  • Matcha green tea mix, soy milk, and strawberries blended in a smoothie.

  • Served with roasted red chicory and avocado toast.

A Sirtfood Diet Lunch

  • Arugula, Medjool dates, and walnut salad.

  • Spinach, potatoes, and onions are used to make the soup.

  • Bird's eye chili peppers and chicken over buckwheat noodles.

  • Roasted vegetables and extra virgin olive oil in a bowl of quinoa.

Ideas For Snacks Under The Snack Food Diet

  • A few nuts, mostly walnuts.

  • A little dark chocolate with at least 85% cocoa content.

  • Add essential pepper and salt to half of an avocado.

  • Berry volume of 1 cup.

  • Raw almonds.

  • Hummus and veggies.

The Sirtfood Diet's Dinner

  • Lemon and asparagus with grilled salmon.

  • Red onions and Brussels sprouts with roasted chicken.

  • Tofu, broccoli, and red peppers are used in a vegetable stir-fry.

  • Spaghetti squash flavored with basil, tomatoes, and garlic.

What Is the Maximum Weight Loss Permittable upon this Sirtfood Diet?

This diet combines restricting calories with consuming certain foods to aid in weight loss.

3 to 5 lbs during the first week, followed by 1 to 2 lbs each following week, is the amount of weight loss promised.

However, there is no scientific evidence to support these findings. Any scientific research does not back up the statements about this diet.

The diet's calorie-restrictive component, not the foods themselves, is probably to blame for whatever weight reduction does occur.

Additionally, 1-2 pounds of weight can be safely lost per week. Losing more weight than this each week is not healthy and can have adverse health effects.

Therefore, it's crucial to evaluate this diet while having reasonable expectations. Although this diet might briefly aid in weight loss, it is not a long-term or healthy diet.

Risk Of Sirtfood Diet

Restrictive diets can potentially cause eating disorders, which are severe psychological illnesses. To follow the Sirtfood Diet, you must drastically reduce your food consumption. This degree of confinement can be harmful, particularly for those who are prone to eating disorders. Before attempting any restricted diet, it's crucial to consult with a specialist or trained dietitian if you have a record of eating disorder symptoms.