The Sirtfood Diet is a popular eating pattern that highlights the consumption of foods rich in sirtuins, a type of protein, believed to influence several biological processes like inflammation, metabolism and overall well-being. This diet trend has become famous among celebrities owing to its claims of losing weight while still letting them indulge in dark chocolate and red wine. Its creators insist that it’s not a fad diet but rather sirtfoods are considered the secret behind fat loss and averting the risk of diseases.
Read this article to explore the Sirtfood diet its possible health impacts, how to follow and foods to add and avoid.
What Is Sirtfood Diet?
The Sirtfood diet emphasizes adding foods that stimulate sirtuins -proteins that control several vital bodily functions. Studies have shown that it offers benefits like weight loss, triggers metabolism and enhances cardiac well-being. This dietary pattern was created by nutritionists Aidan Goggins and Glen Matten, who claim that triggering sirtuins can boost fat burning, improve heart function, higher energy levels and augment overall health. As it is a calorie-restricted diet it may not be feasible to follow it in the long term. However, if tailored as per individual health goals, the Sirtfood diet can be a great alternative for achieving short-term health goals.
Also Read: What Is Nordic Diet? Health Benefits, Foods To Add And Avoid And How To Follow It
Health Benefits of the Sirtfood Diet
Supports Mitochondrial Health
Mitochondria, the powerhouses of your cell, generate energy in the form of ATP. The maintenance of healthy mitochondria and energy output depends on the presence of sirtuins protein, mainly SIRTI. This diet packed with sirtfoods activates sirtuins which promotes ATP generation and improves cellular energy efficiency.
Promotes Fat Burning
This diet pattern supports the utilization of fat as a primary energy source, keeping you energised during times of strenuous activity or calorie restriction. Furthermore, it also burns body fat for fuel by activating specific genes involved in the process.
Improves Blood Flow
Sirtfoods diet includes beets that are rich in nitrates and can improve blood circulation and deliver oxygen to the muscles and tissues. Good circulation suggests more oxygen is delivered to the muscles, brain and other vital organs, optimising overall energy and stamina.
Lowers Inflammation
The human body continuously attempts to repair damaged tissues, chronic inflammation can weaken your vitality and leave you feeling fatigued. The potent anti-inflammatory qualities of Sirtfoods support reducing inflammation, thereby optimising vitality and healing.
Optimises Mental Health
Sirtuins hold a key role in regulating the body’s stress response and most of the foods included in sirtfoods are known for their ability to aid mental health and ease stress.
How Does The Sirtfood Diet Help In Weight Loss?
Sirtuins play an important role in fat metabolism. They influence the breakdown of stored fat and promote the body's ability to use fat as the main source of energy. This process is known as lipolysis. The SIRT1, sirtuins increase insulin sensitivity, making the cells more receptive to insulin, the hormone that controls blood sugar spikes. This is mainly vital for weight control, as insulin resistance increases fat storage and hampers weight loss efforts.
Leptin, the satiety hormone and ghrelin, the hunger hormone are two key hormones controlled by sirtuins that can help with regular appetite. Additionally, Sirtuins can improve thermogenesis, which is the process by which the system generates heat and burns calories. This can eventually result in increased energy expenditure even at rest and aids in remarkable fat reduction.
Also Read: What is Metabolic Confusion Diet And How It Helps In Losing Weight?
How To Follow The Sirtfood Diet?
This eating pattern comprises two phases:
Phase 1 (1- 7 Days)
Days 1-3: You are allowed to consume 1000 calories per day including three green juices and one sirtfood rich meal.
Days 4-7: The daily calories are increased to 1,500 calories including two green juices and two sirtfood meals per day.
Phase 2 -Maintenance (8 – 14 Days)
There is no calorie restriction however, you must pay attention to adding sirtfoods into three balanced meals daily.
Long-Term Maintenance
Post the initial 21 days, the diet can be effectively maintained by regularly incorporating sirtfoods and leading a healthy lifestyle
How To Make Sirtfood Green Juice?
Ingredients
75 grams kale
30 grams of arugula leaves
5 grams parsley
2 celery sticks
1-inch ginger
½ cup of green apple
1 tsp lemon juice
½ teaspoon matcha green tea
Method
In a blender add all the ingredients, except green tea powder and lemon and blend well. Pour juice into a glass and then add lemon juice and green tea powder and blend.
Foods to Add and Avoid
Sirtfood-Rich Foods to Include
- Dark chocolate (85% cocoa or more)
- Red wine (in moderation)
- Green tea (especially matcha)
- Coffee
- Blueberries, strawberries
- Kale, arugula, and all other leafy greens
- Extra virgin olive oil
- Walnuts
- Turmeric
- Onions and garlic
- Soy products (tofu, miso)
Foods to Avoid
- Processed and junk foods
- Sugar-laden beverages and sweets
- Refined carbohydrates (white bread, pasta, rice)
- Fried and high-fat processed foods
- Excessive alcohol consumption
Side Effects of the Sirtfood Diet
During the initial low-calorie phase, you may feel extremely hungry.
Restricting certain food groups may lead to a lack of essential nutrients and deficiency.
This diet may not be suitable for those with specific medical conditions, such as diabetes or eating disorders.
Rapid weight loss may lead to weight regain once normal eating resumes.
Conclusion
The Sirtfood diet can be followed for short-term weight loss and improve overall health. However, like any new diet regimen, it’s essential to maintain a balanced approach and prioritize long-term sustainability over quick fixes. Before trying this diet regimen, it is important to consult a healthcare provider to ensure it aligns with your nutritional needs.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Sirtfoods: New Concept Foods, Functions, and Mechanisms
Otobong Donald Akan 1,2, Dandan Qin 1, Tianyi Guo 1, Qinlu Lin 1,†, Feijun Luo 1,*,†
https://pmc.ncbi.nlm.nih.gov/articles/PMC9563801/
esearchgate.net/publication/380490520_Sirtfood_intake_in_relation_to_the_10-year_risk_of_major_adverse_cardiovascular_events_a_population-based_cohort_study
https://www.livescience.com/the-sirtfood-diet
