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The Sirtfood Diet is one of the newest popular diets in the world of nutrition. No wonder, given that chocolate, coffee and red wine are allowed. And it doesn’t hurt that many European celebrities have defended the diet for the health and weight loss benefits they claim it provides.
But what are Sirtfoods exactly? And is it safe to follow a restricted diet that includes alcohol and chocolate? In this article, we answer those questions to help you decide whether you should try this growing diet trend. Here’s what you need to know.
What is the sirtfood diet?
As described in the book Sirtfood diet By authors Aidan Goggins and Glen Mattern, The Sirtfood Diet is a three-week weight loss program based on eating foods rich in sirtuins (SIRTs) to improve metabolic health. “The goal of the Sirtfood Diet is to help people lose weight by eating foods with powerful “supernutrients” that may help activate the body’s natural fat-burning pathways,” says Erin Palinski-Wade, RD, CDCES, registered dietitian and author. to Diabetic diet for two days.
Inspired by a 2013 study published in Oxidative medicine and cellular longevityGoggins and Mattern set out to create a weight-loss program rich in sirtuin-boosting foods that have been shown to promote health. SIRTs are a class of several anti-aging proteins and genes associated with many health benefits, such as reducing inflammation, slowing aging, increasing longevity and improving metabolism.
The Sirtfood Diet consists of several phases. Phase One lasts one week and is designed to help you lose seven pounds by “jumping up your metabolism” through severe calorie restriction. For the first three days, Sirtfood dieters can only consume 1,000 calories spread over three green juices and one serving of the Sirtfood Diet book.
The next four days see an increase in calorie intake to 1,500 in the form of two green juices and two servings of Sirtfood. The next phase entails a two-week maintenance period with the intent of further weight loss. Sirtfood dieters are allowed to consume three servings of Sirtfood and one green juice per day during this phase.
Kelsey Lorencz, RDN, registered dietitian and nutrition consultant for Zenmaster Wellness, tells SELF eater“The Sirtfood Diet is based on the idea that SIRTs can turn on the ‘skinny gene’, making weight loss easy. Certain foods are thought to activate these proteins, helping people lose weight easily.”
Related: 1800 calorie diet plan to lose weight
List of Sirtfood diet foods
Based on the results of a 2013 study, the SirtFood Diet consists primarily of whole, plant-based foods. These include fruits, vegetables, whole grains, leafy greens, herbs, spices, oils, and specific beverages that they claim can activate sirtuins for their health and longevity benefits. Although meat is optional, it is not required and the diet can be modified for those following vegetarian and vegan eating patterns as well. Foods allowed on the Sirtfood Diet include:
apples
watercress
Bean
black wheat
capers
celery
Chili pepper
cacao
coffee
Cruciferous vegetables
Extra virgin olive oil
garlic
Green tea
cabbage
Medjool pass
oily fish (optional)
parsley
red onions
red wine
seaweed
leeks
Soy products (eg, tofu, tempeh, edamame)
Strawberry
turmeric
Walnuts
Is the Sirtfood Diet Safe?
Sirtfood Diet Pros
Sirtuins May Provide Anti-Aging Benefits: Foods high in SIRT may offer several longevity benefits, according to a recent study published in the journal Nutrients in October 2022. Research suggests sirtfoods may reduce inflammation, promote homeostasis and support cellular function – all essential components of healthy aging.
Sirtuins May Promote Weight Loss: The research behind sirtuins’ weight loss benefits comes primarily from animal studies, which means that they may not be widely applicable to humans. Weight loss has been associated with increased levels of SIRT in the liver and adipose tissue of people with obesity, according to a 2016 study. However, weight loss resulting from the Sirtfood diet may be attributed to calorie restriction.
Sirtuins Are Rich in Antioxidants: Since the Sirtfood Diet is abundant in antioxidant-rich plant foods, consuming sirtfoods may provide several health benefits. Antioxidants have been shown to protect against free radical damage and reduce the risk of chronic disease, according to the National Institutes of Health (NIH).
RelatedThe best foods rich in antioxidants
Cons of the Sirtfood Diet
Severe calorie restriction can lead to health problems: While creating a calorie deficit is necessary for weight loss, trying to maintain a deficit that is too large for too long can lead to many health problems. For example, restricting your diet to 1,200 calories or less is too low for most people to meet their needs and can cause harmful side effects, according to the National Institutes of Health. Possible symptoms include dizziness, nausea, extreme hunger, fatigue, headaches, and gallstones.
The Sirtfood Diet May Cause Nutritional Gaps: Restricting calories and not eating a variety of foods can lead to nutritional deficiencies and weaken the immune system. “While most foods on the Sirtfood Diet are incredibly nutritious, going three weeks without including a wide variety of foods can leave significant nutrient gaps,” warns Konick.
It’s not sustainable: The key to success with any weight loss plan is to adopt a way of eating that you find enjoyable and that can last in the long run. Going down to smoothies and only one or two meals per day while in a caloric deficit is unsustainable and unhealthy for most people.
Should you try the Sirtfood Diet?
While the Sirtfood Diet is generally safe for most people, eater It discourages restricted eating patterns that can lead to negative health outcomes and nutritional deficiencies. Do not try this or similar diets if you have diabetes or a history of eating disorders. According to nutrition experts, eating low calories and skipping meals can affect insulin production, causing low blood sugar and drug imbalances for diabetics.
“While including Sirtfoods in your diet is a great way to include more powerful plant antioxidants that can further activate the sirt gene, restricting other foods and relying on juices for several weeks at a time will likely lead to picky eaters when on a diet,” Konnick says. As with any diet or weight loss plan, consult your physician and registered dietitian first to help determine what is right for you.
Frequently Asked Questions
1. What is a typical Sirtfood?
A typical Sirtfood meal includes foods from the three Sirtfood groups: proteins, polyphenols and healthy fats. “For breakfast, one can have a smoothie made with matcha green tea, oats, almond milk, and berries; for lunch, one can have salmon with roasted asparagus and extra virgin olive oil, and for dinner, one can have coleslaw with apples, walnuts, and balsamic vinegar.”
2. Are Eggs Sirtfood?
Although not technically considered a Sirtfood, eggs are allowed on the Sirtfood Diet due to their high protein content. “Eggs contain all of the essential amino acids, making them an important source of nutrition for those on the Sirtfood Diet,” says Palinski-Wade.
3. Is the Sirtfood Diet the same as Keto?
The Sirtfood Diet is different from the Keto Diet. The keto diet focuses on drastically reducing carbs and increasing fat intake to get the body into ketosis (burning fat for energy instead of glucose from carbs). Instead, the Sirtfood Diet encourages fat loss through severe calorie restriction and consumption of nutrient-dense foods.
“While many foods are low-carb, intentionally counting or limiting carbs is unnecessary,” Connick explains. “Dates, buckwheat, and strawberries are high-carb foods that can be eaten freely, while they are not allowed or limited to the keto diet.
bottom line
The Sirtfood Diet contains many healthy foods that are rich in nutrients that can aid in weight loss and help prevent chronic disease. However, its restrictive nature and severe calorie deficit is not sustainable in the long term and can lead to nutritional gaps. Also, the Sirtfood Diet is not recommended for people with certain health conditions, such as diabetes or an eating disorder. Instead, choose to make more realistic, healthy dietary changes that you’ll actually enjoy so you can stick around for the long haul.
Read on: What is the green Mediterranean diet — and is it healthy?