What Is Sirtfood Diet
Sirtfood diet became popular after a book on the same was released by pharmacist Aidan Goggins and nutritionist Glen Matten, in 2016. It involves eating foods high in protein called sirtuin, which can induce weight loss. These foods include strawberries, blueberries, red wine, dark chocolate, green tea, onions, kale, walnuts, turmeric, buckwheat and citrus fruits, among others.
Sirtuins are believed to protect cells from dying when they are under stress. They are known to regulate inflammation, metabolism and thereby promoting weight loss, and ageing, according to bbcgoodfood.com.
Did Adele Actually Lose Weight With The Sirtfood Diet
It’s been a banner year for Adele she’s celebrating the release of her newest album, 30, and has been more public than ever about the personal growth she’s experienced over the last few years. She’s also opened up in a string of interviews and television specials over the last few months about her health journey at large.
In October, the 33-year-old superstar graced the cover of British Vogue, and took time to confirm that she intentionally revolutionized her outlook on health to achieve her weight loss goal that she reportedly made in 2016. She also addressed how she’s been navigating body image and the public’s reaction in 2020 and beyond.
People are shocked because I didnt share my journey. They are used to people documenting everything on Instagram, and most people in my position would get a big deal with a diet brand, she told Vogue. I couldnt give a flying f–k. I did it for myself and not anyone else. So why would I ever share it? I dont find it fascinating. Its my body.
In a special televised interview with Oprah Winfrey, Adele added that she didn’t feel it was her “job” to validate any particular stance on body image.I feel bad if anyone feels horrible about themselves, but thats not my job,” she said, reiterating in her Vogue interview that anyone can be body positive regardless of their weight. “Im trying to sort my own life out. I cant have another worry.
Exercise Helped Improve Her Mental Health Too
For Adele, embracing a healthy lifestyle wasn’t just about reaching a goal weight. It was because of my anxiety,” she told British Vogue. “Working out, I would just feel better.” The singer also said that “it was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone. I got quite addicted to it.”
Adele explained to Oprah that her anxiety was rooted in her divorce. I had the most terrifying anxiety attacks after I left my marriage. They paralyzed me completely and made me so confused because I wouldn’t be able to have any control over my body, but I was aware of that happening because it was kind of still very much there while my whole body was just like, on another planet it felt like, she said.
She said that she placed a lot of trust in her trainer and felt more at ease while at the gym. Working out every day gave Adele “discipline” and helped fill her otherwise empty schedule.
Miele agrees that Adele’s aim “was getting stronger, physically and mentally. She got really turned on to movement, and especially strength training. So turned on that she started doing double sessions,” he explained to Vogue.
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Can The Sirtfood Diet Help You Lose Weight
Yes, youll probably lose weight on the diet. Most people definitely will lose weight during phase one, since they are probably consuming way fewer calories than they usually do, says Gans.While a lot of this may be water weight, its possible to lose actual body fat too.
But that doesnt mean its healthy.It seems gimmicky, says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. Any diet where theres a cycle of super restrictive eating and maintenance isnt really sustainable.
Sirtfood Diet For Bioenergetic Support
Your pancreas, liver, and thyroid play a role in producing energy. Moreover, these organs help metabolize or regulate sugars, fats, hormones, and gut functions. They form part of the Bioenergetics Circuit of your body.
The Bioenergetics Circuit is a concept of the body’s flow of energy. It is one of the NeuroEndoMetabolic stress response circuits. During short periods of stress, the NEM stress response is activated. But under repeated and chronic stress, NEM systems can become overworked and malfunction. As a result, you can start to feel the symptoms of Adrenal Fatigue Syndrome .
AFS affects your Bioenergetics Circuit< . It can cause blood sugar and fat problems, leaky gut, and weight gain. At the same time, any problems in your pancreas, liver, and thyroid can cause an imbalance in the other organs in the circuit. Sirtfoods may contribute to keeping these organs healthy by reducing inflammation and supporting healthy sugar and fat metabolism.
However, if you have AFS, your body is already dealing with depleted energy reserves. The calorie restrictive aspects of the sirtfood diet may not be a good idea while you are unwell, so it may be best to skip the first phase of this diet. However, sirtfoods themselves are good for you and supportive to your health. Just be sure to talk to your doctor about diet changes.
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Phase 2 Of The Sirtfood Diet: Maintenance
For the next two weeks, youll eat three sirtfood-focused meals , along with one green juice per day, and two optional sirtfood snacks. A snack might be dates or walnuts. There is no calorie requirement or limit during this phase.
There isnt much guidance as to what to do once your three weeks are up, says Gans. Youre encouraged to eat a diet rich in sirtfoods and continue juicing. Youll also gradually increase the number of foods you eat so you can maintain the diet long term. Youll expand your fruit intake beyond strawberries, for instance, to include other berries like raspberries and blackberries, according to The Sirtfood Diet. And rather than sticking to walnuts only, pistachios and peanuts also make excellent snacks.
All About Sirt Food Diet
Sirtfood diet requires the person following it to activate weight loss proteins known as sirtuins. These weight loss proteins are known to activate the cells in the body that are extremely stressed and pressured. Sirtuins also help in regulating inflammation, the metabolic rate of the body and the process of ageing.
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Top Sirtfood Diet Foods
“Sirtfoods comprise of a range of specific sirt-rich foods,” says Dr Deborah Lee. “Examples include resveratrol, often found in grapes and red wine. Quercetin, found in buckwheat, onions and green vegetables. And omega-3 fatty acids, typically found in oily fish, nuts and seeds.”
But the authors of the sirtfood diet insist that processed foods and those high in sugar should be avoided. And as Dr Lee says, while medjool dates are sirtfoods, “all dried fruits are high in sugar so don’t overdo it.”
“On the sirtfood diet, high-carb foods such as pasta, potatoes, beans and legumes are to be avoided as they are not sirtfoods. When following the diet, you should fill up on green vegetables instead.”
But there’s still some ‘fun’ foods left to enjoy. “Dairy foods such as milk, eggs and butter are permitted,” Dr Lee says, but she warns about sticking to the quantities recommended in the recipes so you don’t go overboard.
The biggest positive of the diet, which puts it in real contrast to other restrictive eating plans, is the green light on red wine, dark chocolate and coffee.
“These are actively encouraged on the sirtfood diet. You can drink two to three glasses of red wine per week, coffee and dark chocolate are all approved.”
But A Strict Diet Of Fewer Than 1500 Calories A Day Can Be Risky And Isn’t Sustainable Experts Say
While these foods are individually health and fine to include in your diet, there’s no evidence that specifically eating only sirtfoods is good for you. Plus, there’s a lot of foods and nutrients that are left out of that list, including protein sources from chicken to beans, healthy fats, and whole grains.
And the calorie limitations of the diet could be a problem, too. The plan follows a seven-day cycle of just 1,000 calories a day for the first three days and 1,500 calories a day for days four through seven.
Fewer than 1,500 to 1,200 calories can put you at risk of malnutrition, according to Harvard Health. Any diet that cuts calories so strictly is also very difficult to follow in the long term, the nutritionist Rachael Hartley previously told Insider.
“A thousand calories is under the daily amount recommended for a 2-year-old. So for an adult eating that and expecting to fuel their day, you might not keel over, but you’re not going to have the energy to perform at your best,” Hartley said.
It can also be risky for people with a history of eating disorders or who otherwise have a fraught relationship with food.
So, while it’s fine to include a little more green tea, berries, and yes, even wine with your daily meals, it’s still best to consult a nutrition expert, such as a registered dietitian, before jumping into the latest fad diet.
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Is The Sirtfood Diet A Long
No, the sirtfood diet isn’t suitable as a long-term healthy weight loss plan.
“The calorie restriction is severe. It may lead to symptoms such as headaches, feeling cold, constipation and difficulty sleeping,” Dr Lee says. “Some people have also said that the diet may not contain adequate amounts of protein. Also, drinking copious amounts of fruit juice damages tooth enamel. It can be dangerous for your teeth.”
If you’re looking for better weight loss then you need to change your eating patterns forever, she says. “It’s unlikely you could stick to the sirtfood diet indefinitely. A more rational approach would be just to add sirtfoods to your daily meals.”
What Is The Sirt Food Diet
Adele reportedly credits the sirtfood diet for her weight loss, which is food high in sirtuin activators a type of protein which regulate a number of bodily functions including metabolism, inflammation and lifespan, according to Healthline.
Some natural plant compounds dubbed sirtfoods may increase the level of these proteins.
Sirtfoods include kale, red wine, strawberries, onions, soy, parsley, extra virgin olive oil, dark chocolate, matcha green tea, buckwheat and turmeric.
The diets creators claim it will lead to rapid weight loss as it combines sirtfood and calorie restriction.
However, theres not yet enough strong evidence the sirtfood diet has more benefits in weight loss than any other calorie-restricted diet.
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Can You Drink Coffee On The Sirtfood Diet
Yes, you can drink all fluids, including coffee, freely throughout all the stages of the sirtfood diet.
In fact coffee is a recommended part of the plan and is listed within the top 20 sirtfoods.
But if you do drink coffee, don’t add too much milk. “Coffee should be black as milk can interfere with the absorption of some of the nutrients in the diet,” Dr Lee says.
And as well as helping to produce more of those sirtuins, “drinking coffee can help you burn an extra 100 calories per day.”
You may, however, wish to go easy on the caffeinated drinks when you’re on the sirtfood diet. As well as evidence from 2016 that shows the overconsumption of caffeine can cause high blood pressure, there’s the risk of insomnia and headaches – especially when combined with a low-calorie diet.
How Does The Sirtfood Diet Work
The diet has two phases. For the first three days on the diet, one should consume “three Sirtfood green juices and one full meal rich in Sirtfoods” daily, for a total of just 1,000 calories per day.
On days four through seven, people should increase their intake to 1,500 calories a day by consuming “two green juices and two meals.” According to Goggins, people lose 7 pounds in seven days during this phase, though Kirkpatrick noted that anyone eating just 1,000 calories per day would see weight-loss effects no matter what they were consuming.
The second phase lasts for two weeks and is called a “maintenance period.” Intended to help people lose weight steadily, dieters can eat “three balanced Sirtfood-rich meals every day, plus one green juice.” The two phases can be repeated “whenever you’d like for a fat-loss boost.”
Kirkpatrick said that the phases of the diet made her unsure of its sustainability.
“The actual foods are good,” said Kirkpatrick. “The first phase is very much dependent on green juices and ‘No more than 1,000 calories’ … Anything with 1,000 calories and pretty severe caloric restriction is going to lead to weight loss, but the body will bounce back. The body’s searching for alternative fuels. Once you get into those later phases and you start relaxing the motivation you had in weeks one and two, you’re more likely to gain weight.”
However, Goggins said that once the phases have ended, the diet focuses more on what you’re eating instead of how much.
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Debunking The Sirtfood Diet
I read this book from cover to cover. So, lets unpack the science behind sirtuins :
According to Goggins and Matten, Sirtfoods are a group of polyphenol-rich foods that switch on your bodys fat-burning powers. These polyphenols, which includes reservatrol and quercetin , supposedly activate the bodys skinny sirtuin gene, which leads to the production of seven proteins known as SIRTs, or silent information regulators.
One thing that is especially frustrating about this is that its not entirely wrong. The SIRT family, particularly SIRT1, has been linked to many biological processes. This includes the increase of mitochondrial activity, the regulation of glucose and lipid metabolism, and the differentiation of adipocytes. In fact, a 2016 study in the International Journal of Molecular Sciences found that sirtuins may potentially help in the treatment of obesity. That said, most research comes from animals or in vitro experiments and has not yet been proven in human experiments.
In short, while the pair proudly conflates the research behind SIRT1 with their diet, its all science-washing and cherry-picking facts to suit an agenda. The idea that Sirtfoods are responsible for switching on your skinny gene is not backed up by robust research. Further, while there is a lot of anecdotal evidence quoted in the book, there are only vague mentions of clinical trials.
What Do You Eat For Breakfast On The Sirtfood Diet
Sirtfood meal plans recommend drinking the staple green juice up to three times a day
A typical breakfast might be a large glass of super-healthy green juice, often referred to as a “Sirtfood staple”. The juice is a delicious blend of iron-rich leafy greens like kale and rocket and celery, sweetened with green apple, matcha and a hint of lemon.
This green juice is a great alternative for those who love caffeinated drinks, particularly because the matcha is an antioxidant-rich source of caffeine.
Alternatively, this date and walnut porridge is super simple to make and packed with delicious berries for those who have a sweet tooth.
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Calorie Restriction On The Sirtfood Diet
The Adele weight loss diet is quite restrictive in regards to calories. The Sirtfood Diet is composed of two periods of calorie restriction that last 7 days and then 14 days. During the 7 days, you are only allowed to eat 1000 calories and during the 14 days, you are allowed 1500. This strategy of calorie restriction is effective for short term weight loss. However, a big roadblock for people losing weight is that they dont feel full while following the diet. Eventually, this catches up to most. It begs the question even if youre losing more weight in the short-term, is it worth it if its not sustainable? The reason the Mediterranean Diet is less of a diet and more of a lifestyle is because it is more oriented towards long term health improvement, which goes hand in hand with returning to and maintaining a healthy weight.
Celebrities who have lost weight on the Mediterranean Diet include John Goodman and Rachael Ray. You can read more about their success stories by clicking the links below.
Also, check out our Mediterranean Diet Weight Loss Program! If you are interested in losing weight and keeping it off in the long run, this program is the best way to start.
Can You Eat Meat On The Sirtfood Diet
Yes, you can eat meat on the sirtfood diet.
The maximum amount allowed is 750g of red meat three times per week.
“Meat is a good source of leucine, an amino acid that enhances the action of S1, says Dr Lee. “But avoid processed meats such as bacon, salami, and ham as these are processed foods. Fish and poultry can be eaten as often as you like. Oily fish is recommended.”
But eating meat is entirely optional. It’s by no means an integral part of the plan. This means the sirtfood diet can be a vegetarian and vegan-friendly choice too.
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What Are The 20 Top Sirt Foods
If you’re wondering what kind of staples you’ll be enjoying on this diet, the program’s guidebook lists out the ‘best’ Sirtfoods to incorporate into meal plans from the jump. According to the program’s developers, these foods will help to jumpstart your metabolism and may impact your body’s weight alongside intense calorie restriction and some fasting. The following items aren’t unhealthy by any means on their own: