In This ArticleView AllIn This ArticleWhat Is the Sirtfood Diet?Sirtfood Diet Foods ListIs the Sirtfood Diet Safe?Should You Try the Sirtfood Diet?FAQs
In This ArticleView All
View All
In This Article
What Is the Sirtfood Diet?
Sirtfood Diet Foods List
Is the Sirtfood Diet Safe?
Should You Try the Sirtfood Diet?
FAQs
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Photo: Getty Images
TheSirtfood dietis one of the latest trending diets in the nutrition world. It’s no wonder, considering it permits chocolate, coffee andred wine. And it doesn’t hurt that several European celebrities have championed the diet for the health and weight-loss benefits they claim it provides.
But what exactly are Sirtfoods? And is it safe to follow a restrictive diet that includesalcoholand chocolate? In this article, we answer these questions to help you determine whether you should try this growing diet trend. Here’s what you need to know.
The next four days see caloric intake increase to 1,500 in the form of two green juices and two Sirtfood meals. The next phase entails a two-week maintenance period with the intention of further weight loss. Sirtfood-dieters are allowed to have three Sirtfood meals and one green juice daily during this phase.
Kelsey Kunik, RDN, a registered dietitian nutritionist and nutrition advisor for Zenmaster Wellness, tellsEatingWell, “The Sirtfood diet is based on the idea that SIRTs can turn on a ‘skinny gene,’ making weight loss easy. Specific foods are thought to activate these proteins, helping people easily lose weight.”
1,800-Calorie Diet Plan for Weight Loss
Based on findings from the 2013 study, the Sirtfood diet comprises mainly plant-based whole foods. These include fruits, vegetables, selectwhole grains, leafy greens, herbs, spices, specific oils and beverages that they claim can activate sirtuins for health and longevity benefits. While meat is optional, it’s not required and the diet can be modified for those following vegan and vegetarian eating patterns as well. Foods allowed on the Sirtfood diet include:
Pros of the Sirtfood Diet
Sirtuins may provide anti-aging benefits: High-SIRT foods may offer several longevity benefits, according to a study published inNutrientsin October 2022. The research suggests Sirtfoods maylower inflammation, promote homeostasis and support cellular function—all critical components of healthy aging.
Sirtuins may promote weight loss: The research behind sirtuins' weight-loss benefits comes primarily from animal studies, which means they may not be broadly applicable to humans.Weight losshas been associated with increased SIRT levels in the liver and fat tissues of people with obesity, says a2016 study. However, the weight loss resulting from the Sirtfood diet may also be attributed to calorie restriction.
Sirtuins are high in antioxidants: Since the Sirtfood diet is abundant in plant-based foods rich in antioxidants, eating Sirtfoods may provide several health benefits. Antioxidants have been shown to protect against free radical damage and reduce chronic disease risk, according to theNational Institutes of Health.
Best Antioxidant-Rich Foods
Cons of the Sirtfood Diet
Extreme calorie restriction can lead to health issues: While creating a calorie deficit is necessary for weight loss, trying to sustain too large a deficit for an extended period may result in several health problems. For example, restricting your daily diet to 1,200 calories or less is too low for most people to meet their needs and can cause adverse side effects, according to theNIH. Potential symptoms include dizziness, nausea, extreme hunger, fatigue, headaches and gallstones.
The Sirtfood diet may cause nutritional gaps: Restricting calories and not eating a diverse range of foods can result innutritional deficienciesandweaken the immune system. “While most of the foods on the Sirtfood diet are incredibly nutritious, going three weeks without including a variety of foods can leave huge nutrient gaps,” cautions Kunik.
It’s not sustainable: The key to success with any weight-loss plan is adopting a way of eating that you find enjoyable and can sustain long-term. Consuming only juices and one or two meals daily while in a calorie deficit is unsustainable and unhealthy for most people.
While the Sirtfood diet is generally safe for most people,EatingWelldiscourages restrictive eating patterns that can potentially lead to negative health outcomes andnutritional deficiencies. Don’t try this diet or similar ones if you have diabetes or a history ofdisordered eating. According to nutrition experts, low calorie intake andskipping mealscan affect insulin production, causing blood sugar drops and medication imbalances for people with diabetes.
“While including Sirtfoods in your diet is a great way to include more powerful plant antioxidants that could increase the activation of the SIRT gene, restricting other foods and relying on juices for several weeks at a time is likely to result in rebound eating when the diet is over,” says Kunik. As with any diet or weight-loss plan, consult your physician and registered dietitian first to help determine what’s right for you.
The Bottom Line
The Sirtfood diet contains many healthy, nutrient-dense foods that can aid in weight loss and help prevent chronic disease. However, its restrictive nature and extreme calorie deficits are unsustainable long-term and can lead to nutritional gaps. Also, the Sirtfood diet isn’t recommended for people with certain health conditions, like diabetes or disordered eating. Instead, choose to make more realistic healthy dietary changes that you’ll actually enjoy so you can sustain them for the long term.
Keep Reading:What Is a Green Mediterranean Diet—and Is It Healthy?
Frequently Asked QuestionsA typical Sirtfood meal includes foods from the three Sirtfood groups: proteins, polyphenols andhealthy fats. “For breakfast, one could have a smoothie made with matcha green tea, oats, almond milk and blueberries; for lunch, they could have salmon with roasted asparagus and extra-virgin olive oil; and for dinner, they could have a kale salad with apples, walnuts and balsamic vinegar,” says Palinski-Wade.Though not technically considered a Sirtfood, eggs are allowed on the Sirtfood diet because of theirhigh protein content. “Eggs contain all essential amino acids, making them an important source of nutrition for those following the Sirtfood diet,” says Palinski-Wade.The Sirtfood diet is different from theKeto diet. The Keto diet focuses on significant carbohydrate restriction and increasing fat intake to get the body intoketosis(burning fat for energy instead of glucose from carbs). Instead, the Sirtfood diet encourages fat loss through extreme calorie restriction and consumption of nutrient-dense foods.“While many Sirtfoods are low in carbohydrates, counting carbs or intentionally limiting them is unnecessary. Dates, buckwheat and strawberries are Sirtfoods that are higher in carbohydrates and can be eaten freely, while not allowed or limited on a keto diet,” explains Kunik.
Frequently Asked Questions
A typical Sirtfood meal includes foods from the three Sirtfood groups: proteins, polyphenols andhealthy fats. “For breakfast, one could have a smoothie made with matcha green tea, oats, almond milk and blueberries; for lunch, they could have salmon with roasted asparagus and extra-virgin olive oil; and for dinner, they could have a kale salad with apples, walnuts and balsamic vinegar,” says Palinski-Wade.
Though not technically considered a Sirtfood, eggs are allowed on the Sirtfood diet because of theirhigh protein content. “Eggs contain all essential amino acids, making them an important source of nutrition for those following the Sirtfood diet,” says Palinski-Wade.
The Sirtfood diet is different from theKeto diet. The Keto diet focuses on significant carbohydrate restriction and increasing fat intake to get the body intoketosis(burning fat for energy instead of glucose from carbs). Instead, the Sirtfood diet encourages fat loss through extreme calorie restriction and consumption of nutrient-dense foods.“While many Sirtfoods are low in carbohydrates, counting carbs or intentionally limiting them is unnecessary. Dates, buckwheat and strawberries are Sirtfoods that are higher in carbohydrates and can be eaten freely, while not allowed or limited on a keto diet,” explains Kunik.
The Sirtfood diet is different from theKeto diet. The Keto diet focuses on significant carbohydrate restriction and increasing fat intake to get the body intoketosis(burning fat for energy instead of glucose from carbs). Instead, the Sirtfood diet encourages fat loss through extreme calorie restriction and consumption of nutrient-dense foods.
“While many Sirtfoods are low in carbohydrates, counting carbs or intentionally limiting them is unnecessary. Dates, buckwheat and strawberries are Sirtfoods that are higher in carbohydrates and can be eaten freely, while not allowed or limited on a keto diet,” explains Kunik.
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