Sirtfood diet - What's behind the new weight loss trend?

Sirtfood diet juice

In recent years the Sirtfood diet has become known as the “Adele diet”, named after the singer. So what exactly does this diet involve, and who might consider following it? In the following article, we will discuss in more detail how the different phases of the diet are structured, how well it can be integrated into everyday life and whether this is an effective weight-loss method.

The Sirtfood diet: What is it and how does it work?

Upfit coach Sirtfood juices

How does the Sirtfood diet work?

Similar to the low-carb diet, the Sirtfood diet also relies on the consumption of protein. However, as the abbreviated name suggests, the Sirtfood diet relies on one protein in particular: sirtuin. Sirtuins are enzymes, which are a type of protein. They play a role in the metabolism, the ageing process and inflammatory processes.

Losing weight on a sirtuin diet is achieved by setting a daily calorie intake limit and the resulting calorie deficit. The sirtfood list determines what can be included and even includes chocolate and red wine. Losing up to three kilos in one week is possible, according to the Sirtfood diet developers. The best-known example of success is probably Adele, who lost 45 kg following the Sirtfood diet.

The three phases of the Sirtfood diet

The following three phases show you how nutrition experts, Aidan Goggins and Glen Matten, determined the course of the Sirtfood diet and how you should best carry it out:

Phase 1: The Sirtfood diet stipulates that you should not consume more than 1,000 calories per day for the first three days. Three green juices and a fixed main meal consisting of some of the specified foods from the sirtfood list work best. Many sirtfood recipes have already been developed precisely for this phase.

Phase 2: In the second stage, 1,500 calories are required per day. Two fixed main meals and two juices works best here. To slowly get your body used to foods that are not on the sirtfood list, you can also add other ingredients to your meals in small amounts. This phase is carried out until the desired weight is reached.

Phase 3: The third and final phase of the Sirtfood diet is considered a sustained change in diet. Here, 1,800 calories should be consumed per day. However, be sure to not fall back into old eating habits, nor to neglect the sufficient intake of proteins. It is advisable to stick to sirtfood recipes in the beginning.

The Sirtfood diet can be divided into three phases, throughout which the daily calorie intake is slowly increased – 1,000 calories in the first phase, 1,500 calories in the second and 1,800 calories in the last phase.

Which foods are included in the Sirtfood diet?

Generally speaking, you can eat all the foods listed below without having to worry. Any foods that are free of sirtuins should only be added to a meal in small quantities. For example, foods such as potatoes or pulses. Although two glasses of red wine would be acceptable within a week, it is generally not recommended to consume any alcohol in the early stages of a diet.

Sirtfood List:
Turmeric Green apples
Blueberries Citrus fruits
Kale Ginger
Walnuts Celery
Dark chocolate (at least 85 percent cocoa content) Dates
Buckwheat Strawberries
Soya Red wine (two glasses per week)
Parsley Onions
Virgin olive oil Chillies
Green tea Rocket
Chicory Prawns
Coffee Garlic
Red onions

Who is the Sirtfood diet suitable for?

  • Can be used by any healthy person wishing to lose a few pounds, but should always be used in moderation. When restricting foods, any intolerances should be clarified in advance.
  • The extreme form of the Sirtfood diet is difficult to follow, especially at the beginning, and is not recommended for everyone. Although quick results can be achieved, the method used to achieve them is not always sustainable.
  • For people who take part in sport, the Sirtfood diet can produce results faster and the weight reached may be maintained even after the third phase.
  • This type of diet is not intended, nor would it be worthwhile, for high performance athletes with a high percentage of muscle mass, for whom “fine-tuning” is necessary to achieve the desired results.

Advantages and disadvantages of the Sirtfood diet

Advantages Disadvantages
It’s possible for you to lose up to three kilos within the first week, if you stick to the instructions. At present there are still strong doubts about the effect of the protein sirtuin.
The Sirtfood diet allows a certain degree of flexibility in terms of the choice of dishes. If you have allergies or are vegan, you will still get your money’s worth. You consume very few calories at the beginning of the diet and therefore a great deal of self-discipline is required. Otherwise, the diet won’t be successful.
The increased protein intake helps to maintain your existing muscle mass. Increased protein intake is accompanied by an increased water requirement. If you drink too little in the long run, this can have negative effects on your body (including PH its level).
You have freedom as to when you eat your meals. In order to prevent cravings, you should really try to spread your meals throughout the day. Otherwise, your blood sugar levels will drop, which in turn can lead to cravings.
The preparation of juices in the first two stages will save you time, as you do not have to cook a great deal. Even after completing the diet, juices can still be enjoyed as healthy alternatives to other dishes. The success-rate of this diet has not yet been proven by a study.
All the required groceries can be found in any common supermarket and the preparation of meals often takes no longer than 20 to 30 minutes. The Sirtfood diet has also not yet been the subject of sufficient scientific study in regards to longer-term sustainability (especially considering the large calorie deficit required in the first stage).

A detailed look at the Sirtfood diet

Citrus fruits are a sirtfood

In order to be able to better examine and evaluate the Sirtfood diet, we will examine it from various perspectives here: individuality, flexibility, suitability for everyday use, how scientific it is and how suitable it is to sustain long term.

How customisable is the Sirtfood diet?

◆◆◆◇◇ (3.0/5)

  • The Sirtfood diet can be adjusted to suit almost any preference or requirement (vegetarian, vegan, allergy sufferers, etc.). However, despite the calorie deficit, it is necessary to make sure that you maintain a balanced diet.
  • Self-discipline is required, especially during the first two stages of the diet. Whilst the juices and main meals can of course be consumed as needed throughout the day, there is a high risk that many people won’t be able to cut out their favourite foods and treats.

How flexible is the Sirtfood diet?

◆◆◇◇◇ (2.0/5)

  • Whilst on a Sirtfood diet, it is difficult to spontaneously go out to eat, because many restaurant dishes contain ingredients that are not on the Sirtfood food list.
  • Since you don’t necessarily have to stick to a schedule, you can choose when to eat each meal.
  • The diet is based on counting calories. Therefore, there isn’t much flexibility regarding portion quantities.

How suitable is the Sirtfood diet for everyday use?

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  • A small change must be made in cooking / eating behaviour due to the somewhat limited selection of suitable foods. However, there are sufficient alternatives, so eating habits only need to be slightly modified.
  • The Sirtfood diet is not particularly practical due to the calorie counting involved. It is necessary to plan exactly how many calories can be eaten and when.
  • The variety of choice of dishes is only slightly limited. In the first two stages, the consumption of juices is recommended, but even here, there are ingredients that can be combined well and in a variety of ways. It can be helpful to stick to Sirtfood recipes.
  • No unusual products are needed that can’t be found in any supermarket.

How scientific is the Sirtfood diet?

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  • Sirtuins break down vital proteins. This then triggers the construction of new proteins or the faster metabolism of nutrients. This process results in a boosted metabolism.
  • The Sirtfood diet recommends consuming plenty of plant foods and their associated secondary plant metabolites that activate the sirtuins. However, always ensure that the focus is not only on these sirtuin activators. An overall balanced diet with all nutrients represented is equally important.

How sustainable is the Sirtfood diet and what are its risks?

◆◆◇◇◇ (2.0/5)

  • Various Sirtfood diet guides recommend starting with so-called ”detox days”. These describe phase 1 of the diet, in which plenty of calorie-free liquid and 800 to 1,000 calories should be ingested through food. After this, until phase 3, the calorie intake should be around 1,500 calories per day.
  • The first two phases of the Sirtfood diet are currently controversial in terms of sustainability and have even been declared unhealthy by some experts. Furthermore, the extent of success of the diet has not yet been conclusively measured.
  • On the other hand, studies show that diets with an initially high calorie deficit and meal-replacements like drinks are highly effective, especially in severely overweight people. However, it is doubtful whether the juices in the Sirtfood diet meet the criteria for a full-fledged replacement drink.
  • A key criticism of the Sirtfood diet is the set amount of calories at each stage. It’s not a new discovery, nor is it a secret, that calorie needs are extremely different from person to person, depending on their height, weight, muscle mass, gender and, above all, activity level. Here, everyone’s different needs are simply generalised into one broad stroke, a procedure that has never worked before.

Summary & Review

The Sirtfood diet is a current weight loss trend and has gained popularity, among other things, due to the singer Adele. In the three phases of the diet, the calorie intake is increased slowly from 1,000 to 1,800 calories per day. The duration of the diet can vary greatly. Similar to the low-carb diet, a large amount of protein is consumed. The meals consist mostly of plant-based components, which activate the enzyme sirtuin. As a result, your metabolism is stimulated and weight is lost due to the calorie deficit. How efficient this is as a weight loss method, has not been clearly established so far. The sustainability of the diet is also currently debated. However, Adele is a testament to the fact that the Sirtfood diet can work. Taking all of this into account, our review is:

Criteria Rating
Customisability ◆◆◆◇◇
Flexibility ◆◆◇◇◇
Suitability to everyday use & practicality ◆◆◆◇◇
Scientific ◆◆◇◇◇
Sustainability ◆◆◇◇◇

Varied nutrition with your personalised nutrition plan

To lose weight permanently, nutrition is the key to success. A nutrition plan that will help you reach your desired weight in the long term should suit you and take into account your preferences and dietary requirements. Upfit gives you the opportunity to adapt your nutrition plan to your individual needs and helps you lose weight in a healthy way.

Based on your desired target-weight, time spent cooking and level of sporting activity, you can create your personalised nutrition plan in just a few steps and lose the kilos.

Frequently Asked Questions

What is the Sirtfood diet method?

The Sirtfood diet is a calorie-restrictive diet focussing on the consumption of one protein in particular: sirtuin. Sirtuin has anti-ageing, anti-inflammatory and metabolism boosting properties. The set daily calorie intake is low, particularly in the early phases, resulting in a calorie deficit, which makes you lose weight. The calorie intake is gradually increased throughout the diet. The final phase is designed for long-term change and is set at 1800 calories. It is here that people following the diet need to ensure they don’t fall back into old habits. It should be noted, that although 1800 calories will be enough for some people long-term, it may be too low for people who are highly active.

What is phase 1 of the Sirtfood diet?

You consume very few calories in the first phase of the Sirtfood diet, only 1000 to be specific. As a result of this, it requires a great deal of discipline to follow. However, plenty of recipes have been developed with this first phase in mind. It is recommended that you consume three green juices and one main meal to achieve this low calorie requirement. You should also avoid alcohol during the first phase.

Is the Sirtfood diet healthy?

As with any diet, you should first seek professional medical advice about its suitability to your personal circumstances. The Sirtfood diet focusses on consuming foods high in the protein sirtuin which boosts the metabolism. However, in order for any diet to be healthy, you must also ensure that you consume a good variety of nutrients from a wide variety of food groups, so don’t just focus on the sirtuin content. Increased protein intake also requires an increased fluid intake, so ensure to drink plenty of water to remain healthy too.

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