What it is, Food List, and How to Do it


  • The Sirtfood diet focuses on chemical compounds found in fruits and vegetables, called polyphenols.
  • While the Sirtfood diet can help you lose weight, it is based on an unhealthy calorie restriction.
  • Therefore, you should consult a doctor or dietitian before trying the Sirtfood diet.
  • Visit the Insider Health Reference Library for more tips.

The Sirtfood Diet was founded in 2016 by nutritionists Aidan Goggins and Glen Matten. He has since has gained popularity thanks to celebrities like Adele, Pippa Middleton, and former pro boxer David Haye.

It is announced for speed

weight loss
, claiming to help people lose seven pounds in seven days. Another distinctive quality of the diet is that it incorporates more indulgent foods such as dark chocolate and red wine alongside traditional, healthier options such as kale, strawberries and other healthy foods.

While the diet aims to put its participants on a fast track to weight loss, also promotes intense calorie restriction. Here’s what you need to know about the Sirtfood Diet before trying it.

What is the Sirtfood Diet?

The Sirtfood Diet is built around natural compounds found in fruits and vegetables called polyphenols. Goggins and Matten claim that certain polyphenols mimic the effects of fasting and exercise by activating proteins in our body called sirtuin.

Also known as SIRTs, or silent information regulators, sirtuins play a role in the way the body works. metabolizes sugar and retains fat, especially during periods of fasting or severe caloric restriction.

A 2016 study published in the International Journal of Molecular Sciences they found that they could help treat obesity. However, the evidence is in the early stages and most of the research comes from animals or human cells rather than human experiments.

For the Sirtfood Diet, Goggins and Matten advise eating lots of foods that are rich in polyphenols to activate certain foods in the body. They call these foods “sirtfoods” – hence the name of the diet. However, researchers are still learning exactly how polyphenols affect certain foods in the body and whether they can really help weight loss.

“I have not been able to find any scientific evidence that the Sirtfood Diet works by activating serum proteins,” he says. Ana Baylin, MD, associate professor of nutritional sciences and epidemiology at the University of Michigan.

“The proposed foods can definitely activate the sugars, but that doesn’t mean that if you lose weight it’s just for that matter. You lose weight mostly because of caloric restrictions at the beginning and because you eat ‘reasonably’ in good health.”

What to eat on the Sirtfood Diet

Common sirtfoods that the diet promotes include:

  • Arugula
  • Blueberries
  • Sarraffu
  • Headquarters
  • Extra virgin olive oil
  • Kale
  • Onions
  • Prezzemulu
  • Soy
  • Strawberries
  • Nuts

The plan meals are all explained in the Sirtfood Diet book. Some examples are the shrimps fried with slices of buckwheat o tabbouleh of buckwheat.

Followers of this diet plan can also expect to drink plenty of juices full of sirtfood they contain ingredients such as kale, arugula, parsley, green apple, ginger and matcha powder. Baylin indicates that the juice is only vegetables and fruits. There is nothing wrong with drinking that.

“But it’s definitely not a good idea to replace that with a meal,” she says. Drinking only the juice for a meal could cause a peak in blood sugar levels since the juice has little without insoluble fiber. The occasional high blood sugar doesn’t hurt, but over time if you have high blood sugar levels, it can lead to health complications such as insulin resistance and prediabetes.

“On the other hand, it would be very healthy in the context of substitutions,” Baylin says. Instead of drinking a sugary drink with added sugar as soda, opting for the juice would be a healthier choice.

The Sirtfood Diet has two phases

Phase 1

Duration: 7 days

  • Days 1-3: Drink three green juices and eat a rich meal of food daily. The daily caloric intake should be 1,000 calories regardless of age, gender or weight.
  • Days 4-7: Include two green juices and two sirtfood meals that bring calorie intake up to 1500 calories. This phase is destined to shed 7 pounds in the first week, mainly due to the drastic reduction in calories.

Phase 2

Duration: 14 days


At this stage, you have three sirtfood meals and one green juice each day. The focus is not on calorie counting, but eating balanced, rationally portioned meals. Dieters are expected to constantly lose weight.

After three weeks, when phase 2 is over, the creators of the Sirtfood Diet suggest drinking a green juice every day and eating a diet rich in sirtfood to support weight loss.

As for exercise, the Sirtfood Diet book says that eating sirtfoods is not “a reason not to engage in exercise” and that dietitians should follow it. government recommendations 150 minutes of moderate physical activity each week.

The Sirtfood Diet ranks 9th out of 10 for difficulty

The founders of the diet say that tens of thousands of people who have tried the diet have found it effective for rapid and sustained weight loss. However, Baylin says any diet that includes calorie restriction is always effective in the short run.

“You will definitely lose weight in the short run because you consume fewer calories,” she says. And while she agrees to be able to lose fat if you combine the diet with exercise, you will “most likely” lose the weight of water she will return after you stop following the diet.

U Academy of Nutrition and Dietetics recommends 1,600 to 2,400 calories per day for women and 2,000 to 3,000 per day for men. So you will lose weight on any diet that allows only 1000 calories a day – but that doesn’t mean you’re safe or healthy to do so.

“If you eat 1000 calories of tacos, 1,000 calories of kale or 1,000 calories of snickerdoodles, you’ll lose weight at 1,000 calories.” Adrienne Youdim, MD, director of the Center for Weight Loss and Nutrition in Beverly Hills, California, said Shape magazine.

But that level of restriction is not easy. People magazine journalist Julie Mazziotta tried it out the first week of the diet and gave it a 9 out of 10 on the difficulty scale. At 1pm on the first day, she says she was “miserable and hungry”.

Is the Sirtfood Diet Safe?

In addition to phase 1 that is not nutritionally balanced or calorie-sufficient, Baylin says the diet is safe to follow. “There’s nothing in the proposed foods that is harmful – all of those foods are perfectly healthy,” she says.

But, “I wouldn’t recommend the first phase of strict caloric restriction,” Baylin says. “However, most healthy adults should have no problem following this diet.”

In addition, Baylin says people are encouraged to eat a plant-based diet in phase 2 and beyond, which is a healthy way to stay off pounds.

The jury is still out if there are long-term effects of the diet, and there is no research to know if it could present complications with other health conditions.

Take away the Insider

“The problem is that in the end, a diet is a diet,” she says, “and if people don’t embrace a healthy diet as a new lifestyle – but as a“ punitive ”diet – the more likely that they will never create the habit of eating healthy, and a little less, and regain weight. ”

Dietitians are careful that people with

or other chronic conditions can pose serious health risks on this diet. Therefore, before trying a highly restrictive diet, such as the Sirtfood Diet, it is always advisable to consult a doctor first about the potential risks you may face.

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