Green juice

The Sirtfood Diet: The complete beginner’s guide

New diets and dieting strategies pop up regularly, with the Sirtfood diet being one of the latest. This diet was created by 2 nutritionists called Aiden Goggins and Glen Matten, and it grew in popularity after Adele, a popular singer, lost about 7 stones (44kg) using this diet.

In this post we will go over exactly what the Sirtfood diet is, how it works, how to do it. We will include a detailed food list and evidence-based facts on how effective this diet actually is.  

What is the Sirtfood Diet and how does it work?

green juice

The diet is advertised as a revolutionary diet that is just as effective as intermittent fasting in making weight loss easy. This diet is based on research on sirtuins which are proteins that regulate metabolism, inflammation and increases lifespan [1]. The purpose of this diet is to consume foods that are high in nutrients specific to increase those proteins in the body to activate something called the ‘skinny gene’. In addition to consuming sirtfoods, the diet also includes a calorie restriction which is to enable the body to shed weight rapidly.

Top 20 Sirtfoods

Plenty research has been done on sirtfoods and the natural compounds that help to produce the proteins required for the diet to work. Below, you can find a list of top sirtfoods:

  • Apples
  • Strawberries
  • Grapes
  • Soybeans
  • Tofu
  • Shallots
  • Licorice
  • Olive oil
  • Kale
  • Red and White wine
  • Onions
  • Buckwheat
  • Blueberries
  • Matcha green tea
  • Dark chocolate (85% cocoa)
  • Parsley
  • Walnuts
  • Birds-eye chillies
  • Capers
  • Coffee
  • Lovage
  • Green Tea
  • Medijool dates
  • Turmeric

How to do the Sirtfood diet?

The sirtfood diet consists of 2 phases that last 3 weeks in total. Both phases require specific recipes that can be obtained directly from ‘The Sirtfood Diet’ book only which was written by the creators of the sirtfood diet. You can also purchase the Sirtfood diet recipe book here if you wish to get more Sirtfood recipes after you’ve completed the 2 phases.  However, the three signature ingredients required to complete the two phases are matcha green tea powder, lovage and buckwheat. The biggest part of this diet is its green juice that needs to be taken 2-3 times daily. The Sirtfood green juice consists of the following ingredients:

  • Half a lemon
  • Half a teaspoon matcha green tea
  • 2 celery sticks
  • 5 grams parsley
  • 30 grams rocket
  • 75 grams kale
  • 1cm ginger
  • Half a green apple

Juice all ingredients except for lemon and the green tea powder, simply juice the lemon by hand and once all the ingredients are juiced, add the green tea powder into the mixture as well. Make sure to follow the strict measurements for each and one of the ingredients. It may be worth getting a juicer and kitchen scales. Makes sure it is a juicer and not a blender, we recommend this juicer as it extracts up to 20% more juice and 30% more vitamins and minerals. In addition, it is easy to use, to clean and has a safety locking as well as anti-drip spout. Therefore, not only will you obtain more juice, vitamins and minerals but also keep your kitchen clean. It’s best of both worlds for a person with a busy lifestyle. You can purchase the juicer here.

Phase 1 of the Sirtfood diet

The first phase lasts 7 days and requires a large calorie deficit. The week is split into 3 days and 4 days. The first 3 days you can only eat 1,000 calories per day. Those 1,000 calories will consist of 3 sirtfood green juices, 1 sirtfood rich meal and 2 squares of dark chocolate. The remaining 4 days consist of 1,500 calories and requires you to drink 2 Sirtfood green juices as well as 2 sirtfood-rich meals. The phase 1 is quite strict in regards to alcohol, you MUST avoid it at all cost. However, you can drink tea, coffee and green tea as much as you like. Just be cautious about drinking tea and coffee, if you are one of those people who add sugar and milk, then that can add extra calories. Make sure not to go over the intended calorie allowance.

Phase 2 of the Sirtfood Diet

Phase 2 does not focus on calorie restriction. Instead, you need to eat 3 sirtfood-rich meals, 1 green juice and 1 or 2 sirtfood bite snacks. The snacks are mostly optional if you are hungry. All these recipes and snack recipes are provided in  ‘The Sirtfood Diet’ book. In addition, you can also drink 2-3 glasses of red wine per week, and as much as you like of water, tea, coffee and green tea.

What happens after the two phases of the Sirtfood diet?

You may repeat the two phases as often as you wish for further weight loss or you can continue including sirtfoods and sirtfood-rich meals to continue producing the proteins required to obtain the benefits of this diet. You are also encouraged to continue drinking the green juice every day.

There are many cookbooks and recipe books for the sirtfood diet, but to do it right and ensure you are doing it as prescribed by the two creators, you should purchase the original Sirtfood Diet’ book.

Does the Sirtfood diet actually work?

buckwheat smoothie bowl

The sirtfood diet is advertised as revolutionary and superior to any other diets but the truth is that it barely has any evidence behind it. Let’s take a look at the way the diet is constructed and how this can affect your body.

Firstly, the diet consists of healthy and nutritious foods and may protect the body against a variety of diseases. However, 3 weeks of such dieting is simply not long enough to obtain the benefits of those nutritious foods.

In addition, there are no studies that prove the weight loss superiority of this diet. One study done by the creators included 39 participants and ran over 7 days. At the end of the 7-day period, participants had lost an average of 7lbs (3.2kgs) of weight. However, this study is nowhere to be seen on any reputable source like the Google Scholar or Pubmed which raises some suspicions.

Also, these results are hardly surprising, anyone who chooses to restrict their calories to as low as 1,000 per day and exercise are likely to lose a lot of weight. However, in the first week of any kind of dieting, whether this is a Keto diet or fasting, only 1/3 of that weight loss comes from fat and the other 2/3s come from water loss. Therefore, the weight loss is simply your water rather than actual body fat. In addition, due to such a tremendous calorie restriction, your body is likely to respond quite dramatically and reduce your metabolic rate which can cause weight re-gain. This means that the diet may help you shed a few pounds in the beginning but the pounds will only pile back on once the diet is completed.

Is it healthy and sustainable?

Each phase of the sirtfood diet is extremely restricting in terms of calories, and despite the foods being nutritious, it’s unlikely to be sustainable. It may be best to simply include sirtfoods within your healthy balanced diet to obtain the health protective benefits.

Is there an eating plan for the diet?

Yes, yes there is. However, to obtain the meal plan you will need to purchase the ‘The Sirtfood Diet’ book.

Summary

In summary, the Sirtfood diet is rich in nutritious foods that protect the body against a variety of diseases but it is highly unsustainable due to calorie restriction and may cause weight re-gain due to metabolic changes. We recommend a simple balanced diet and an appropriate calorie restriction that does not cause such dramatic metabolic changes.

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