The Sirtfood Diet Guide: Benefits, Meal Plan, And Recipes

A 3-week plan to melt pounds naturally

Medically reviewed by Reema Pillai, Registered Dietitian Reema Pillai Reema PillaiRegistered Dietitian linkedin_icon
Written by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach Experience: 2 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma Experience: 7 years
Fact-checked by , BPharm, Certified Health & Wellness Coach Moksha Gandhi BPharm, Certified Health & Wellness Coach Experience: 2 years
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A calorie-deficit diet is the usual solution when it comes to weight loss, and the Sirtfood diet is a good example of the same. Like all other weight-loss diets, it encourages limiting your calorie intake. However, the concept of the Sirtfood diet goes deeper than just calorie restriction. In fact, its functions are supported by clinical findings. Following the Sirtfood diet involves eating certain foods that may help kick-start weight loss. Keep scrolling to understand the science behind the famous Sirtfood diet, the 7-day Sirtfood diet plan, and some delicious recipes.

protip_icon At A Glance: Sirtfood Diet
  • Principle: Promoting consumption of foods that activate the sirtuin proteins in the body.
  • Purpose: To help lose weight.
  • Who Is It For: For anyone wanting to control weight.
  • Duration: Short-term
  • Who Should Avoid: People with chronic conditions such as diabetes.
  • Cons: May lead to nutrient deficiencies and physical weakness due to calorie restriction, if continued for long.

What Is The Sirtfood Diet?

the sirtfood diet
Image: Shutterstock

The Sirtfood diet was designed by two celebrity nutritionists, Aidan Goggins and Glen Matten. It focuses on the consumption of foods rich in sirtuins activators, often referred to as ‘sirtfoods.’

Their book, The Sirtfood Diet, claims that following this diet for one week can help people lose about 7 pounds of weight. However, the specific results of their study have not been published anywhere else.

The sirtfoods activate a group of seven proteins in the body called sirtuins (SIRTs) (1), (2). One of the many functions of these SIRTs is the metabolism of fatty acids and cholesterol. This activation has a similar effect on the body as calorie restriction. Sirtfoods are known to support weight loss and improve age-related metabolic diseasesi  Diseases that disrupt normal metabolism - the process of converting food to energy on a cellular level. Examples (2)

Include the following foods in your Sirtfood diet (2),(3) :

  • Arugula (rocket)
  • Cereals (Oats, barley, quinoa)
  • Matcha green tea
  • Blueberries
  • Dark chocolate (85% cocoa)
  • Extra-virgin olive oil
  • Kale
  • Bird’s eye chili
  • Capers
  • Coffee
  • Lovage
  • Medjool dates
  • Onions
  • Turmeric
  • Soy
  • Strawberries
  • Buckwheat
  • Parsley
  • Red chicory
  • Red wine
  • Walnuts

As per a study published in the HHS Author Manuscripts, foods rich in sirtuin-activating, polyphenols such as resveratrol (found in red wine, and red grapes), piceatannol (found in grapes), etc., could one day be used to improve human healthspan (the part of a person’s life when they are good health) (2), (4). However, most of these studies are limited to rat models, and more research is required to test their full effects and the scope of use for human health (5).

Resveratrol increases SIRT1 concentration in people with type 2 diabetes

Source: Beatriz Isabel García-Martínez, Mirna Ruiz-Ramos, José Pedraza-Chaverri, Edelmiro Santiago-Osorio, and Víctor Manuel Mendoza-Núñez, Effect of Resveratrol on Markers of Oxidative Stress and Sirtuin 1 in Elderly Adults with Type 2 Diabetes

How Does The Sirtfood Diet Work?

Weekly phases of sirtfood diet plan
Image: Shutterstock

The Sirtfood diet works in two phases lasting up to three weeks. After that, you can go easy on calorie restriction and continue consuming sirtfoods to sustain weight loss.

The two phases are as follows:

  • Phase 1 (Week 1): Calorie Restriction And Sirtfood Green Juices
    For the first three days, keep your calorie intake up to 1,000 calories per day. Eat one meal richly made with sirtfoods and three homemade green drinks made from celery, spinach, or kale.

Increase your calorie intake to 1,500 calories from day four to seven. Consume two sirtfood meals and two green drinks on these days.

  • Phase 2 (Weeks 2-3): Maintenance
    During this period, consume three sirtuin-activating meals and one green drink per day. This phase will help promote steady weight loss. You do not need to strictly manage your calories. However, make sure not to overeat.

After these phases, you may continue “sirtyfying” – eating sirtfood meals. You may also repeat these phases to induce more weight loss.

protip_icon Trivia
Pippa Middleton, sister of Kate Middleton, is one of the famous people to have tried the Sirtfood Diet.

Following the Sirtfood diet is more of a lifestyle that can lead to multiple health benefits. However, it may not be suitable for all and may cause side effects if not followed properly. Check out the next section to discover the health benefits and downsides of the Sirtfood diet.

Pros And Cons Of The Sirtfood Diet

Benefits of the sirt food diet
Image: Shutterstock

Pros

  • May Protect Against Inflammation

Sirtuin-rich foods are loaded with anti-inflammatory properties. Following the Sirtfood Diet may help to reduce chronic inflammation of the lungs, liver, and kidneys (6).

  • May Have Anti-Aging Benefits

The proteins of the sirtuin family have been shown to slow down the aging process (7). The Sirtfood diet may be used for lifespan extension and promoting healthy aging (8).

  • May Promote Weight Loss

This diet is popularly used to help combat extra body weight. One study published in the journal Frontiers In Immunology sheds light on the possible link between sirtuin activation and weight loss by regulating glucose and lipid metabolism and energy homeostasisi  The balance between energy intake (calories consumed) and energy expenditure (calories burned). (9).

protip_icon Trivia
Exercising activates sirtuins, which may help manage obesity, insulin resistance, and type 2 diabetes. Combine your Sirtfood diet with exercise for maximum therapeutic effects on metabolic health (10).

Cons

  • May Reduce Energy Levels

Restricting calories may lead to physiological and psychological problems during the initial phase of that diet. This may lead to fatigue, weakness, dizziness, and hunger pangs.

  • May Lead To Nutrient Deficiency

Sticking to only sirtuin-activating foods or being too restrictive with your food may lead to nutrient deficiencies of various vitamins and minerals. Therefore, it is important to consume other healthy fruits and vegetables after the first week along with the sirtfoods.

  • May Not Be Sustainable

The Sirtfood diet may get boring and repetitive as you have to repeat recipes. This could be one of the reasons why some people may not be able to continue it for another round of 3 weeks. However, remember that the weight loss results may not be sustainable and you may regain weight once you discontinue following the sirtfood diet and resume your regular diet.

You can prevent the possible downsides of the Sirtfood diet by consulting a dietitian and getting a personalized meal plan. For a one-week reference meal plan, check out the plan below.

7-Day Sirtfood Diet Plan

Breakfast LunchSnackDinner
Day11 glass of green juice (kale, arugula, parsley, and green apple)1 bowl of mixed greens salad and cooked quinoa (150g), cherry tomatoes (100g), cucumber (100g), kalamata olives (20g) feta cheese (30g) dressing with extra-virgin olive oil and lemon juice1 glass of green juice (kale, spinach, blueberries, and green tea)1 glass of green juice (pineapple, cilantro, green apple, parsley)
Day21 glass of green juice (kale, blueberries, green tea, lime juice, and cilantro)Grilled salmon filet (150g) with steamed asparagus (150g)1 glass of green juice (kale, parsley, arugula, and green apple)1 glass of green juice (kale, spinach, blueberries, and green tea)
Day31 glass of green juice (kale, spinach green tea, and lime juice)Cooked quinoa (150g), chickpeas (150g), mixed greens (150g), and sliced cucumber (100g)1 glass of green juice (kale, blueberries, green tea, lime juice, and cilantro)1 glass of green juice (kale, arugula, green tea, lime juice, and spinach )
Day41 glass of green juice (kale, arugula blueberries, green tea, lime juice, and cilantro)Canned tuna (150g) with olive oil. Spinach and mixed greens (150g) with red onion (50g) and capers (20g)1 glass of green juice (kale, arugula, green tea, lime juice, and cilantro)Grilled chicken breast (150g) with arugula (rocket), kale salad (150g) and

Cherry tomatoes (100g)

Day51 glass of green juice (kale, blueberries, green tea, arugula, and spinach)Homemade or store-bought hummus (150g) with sliced cucumber (100g), cherry tomatoes (100g) and kalamata olives (20g)1 glass of green juice (kale, green apples, green tea, lime juice, and cilantro)Stir-fried tofu (150g) with a mix of kale (50g), spinach (50g), and arugula (rocket) (50g), sliced red bell pepper (50g)
Day61 glass of green juice (kale, blueberries, green tea, lime juice, and cilantro)Cooked buckwheat cereal (150g), chickpeas (150g), mixed greens (150g), and sliced cucumber (100g)1 glass of green ( juice (kale, spinach green apples, green tea, lime juice, and cilantro)Grilled Portobello mushrooms (150g), sliced zucchini (100g) and sirtfood Green juice (250 ml)
Day71 glass of green juice (kale, green apples, green tea, lime juice, and cilantro)Whole-grain wrap with grilled chicken (150g) with spinach, mixed greens (100g), and sliced red bell pepper (50g)1 glass of green juice (kale, blueberries, green tea, lime juice, and spinach)Baked cod filet (150g) with steamed broccoli (150g), and turmeric-seasoned quinoa (150g)

Remember the focus on your calorie intake the first week of the diet plan. You can mix up different ingredients and herbs to add flavor to this repetitive diet, mostly juices. Keep scrolling for the weight loss recipes for your Sirtfood Diet.

Sirtfood Diet Recipes

Recipes with sirtuins foods
Image: Shutterstock

Try these healthful sirtfood recipes to promote health and weight loss.

Sirtfood Green Juices

1. Kale And Green Apple Juice

Ingredients

  • 50 g of kale
  • 30 g of rocket
  • 5 g of flat leaf parsley
  • 5 g of lovage leaves
  • Large stalks of green celery (with leaves)
  • ½ green apple (diced)
  • 1 tablespoon of lemon juice
  • 1 teaspoon of matcha green tea (

How To Prepare

  1. Cut the kale, rocket, flat-leaf parsley, and lovage leaves into small pieces to make them easier to juice.
  2. Cut the large stalks of green celery into smaller sections.
  3. Blend all the ingredients in a juicer.
  4. Add matcha green tea to the juice.
  5. Stir the juice well, add ice cubes (optional), and serve in a glass.

2. Kale And Kiwi Green Juice

Ingredients

  • 1-inch ginger root
  • 1 kiwi
  • 2 oz of kale
  • 1 green apple
  • 2 stalks of celery
  • 50 g of baby spinach
  • 2 leaves of lemon balm
  • 1 tablespoon of lemon juice
  • 1 tablespoon of olive oil
  • 3 oz of water

How To Prepare

  1. Peel the ginger and chop it up along with the kiwi, apple, kale, celery, spinach, and lemon balm.
  2. Add all the ingredients in a blender and puree it.
  3. Pour the smoothie into glasses and serve.

Sirtfood Meals

sirtfood recipes
Image: Shutterstock

1. Apple Walnut Salad

Ingredients

  • 150 g of lettuce
  • 2 apples (sliced)
  • 1/4 cup of red onions (thinly sliced)
  • 1/2 cup of walnuts (chopped)
  • 1/2 cup of feta cheese (crumbled)

For The Balsamic Vinaigrette Dressing

  • 3 tablespoons of olive oil
  • 2 tablespoons of balsamic vinegar
  • 1 teaspoon of dijon mustard
  • 1 teaspoon of honey (adjust to taste)
  • Salt and pepper, to taste

How To Prepare

  1. Mix the torn lettuce leaves, apples, and thinly sliced red onions in a bowl.
  2. Sprinkle the roughly chopped walnuts and feta cheese over the salad.
  3. Prepare balsamic vinaigrette dressing in a separate bowl. Whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper.
  4. Drizzle the dressing all over the salad, and your nutritious meal is ready.

2. Mediterranean Green Olive Salad

Ingredients

  • 1/2 cup of red onion (thinly sliced)
  • 1-2 teaspoons of sumac
  • 1 green onion (thinly sliced)
  • 1 cup of tomatoes (halved or diced)
  • 1/4 cup of parsley, dill, mint (chopped)
  • 1/2 cup of green olives (preserved in brine)

How To Prepare

  1. Sprinkle sumac all over the red onions in a bowl.
  2. Add the green onions, diced tomatoes, and herbs to the bowl.
  3. Finally, add the drained green olives to the bowl and mix all the ingredients together. It is ready to serve!

Infographic: Phase Of The Sirtfood Diet

The Sirtfood Diet is divided into two phases. The initial calorie-restriction phase is followed by the increase in calories for the rest of the duration. The infographic below shows how this diet works and what kinds of meals it includes. Check it out to learn more.

phases of the sirtfood diet (infographic)

Illustration: StyleCraze Design Team

The Sirtfood diet may be an easy and natural way to boost health. It diet is said to help activate the metabolic processes that promote weight loss, reduce inflammation, and slow down aging. It includes a range of sirtuin-activating foods, such as kale, apples, and dark chocolate. This diet offers a balanced and enjoyable way to nourish the body. However, it is important to note the potential cons, like temporary energy loss and nutrient deficiencies. Ultimately, the Sirtfood diet is a lifestyle change that promotes overall well-being instead of offering a quick fix.

Frequently Asked Questions

What is a typical Sirtfood meal?

A typical Sirtfood meal includes a green juice made of kale, lettuce, arugula, etc., and dishes mainly made with tofu, apples, onions, walnuts, red wine, etc.

Are eggs a Sirtfood?

No. Eggs are not included in the Sirtfood diet. However, they contain a source of protein and can be consumed on a Sirtfood diet.

Is the Sirtfood diet the same as Keto?

No. The Sirtfood diet focuses on sirtuin-activator foods for weight loss and health, while the Keto diet is a high-fat, low-carb approach to induce ketosisi  A metabolic state in which the body burns fat for energy due to a low intake of carbohydrates. for fat burning.

Was Adele on the Sirtfood diet?

No. In an interview with British Vogue, Adele denied having followed the Sirtfood diet for her weight loss.

Key Takeaways

  • The Sirtfood diet focuses on eating foods that help activate sirtuin proteins to support weight loss and improve metabolic health.
  • It operates in two phases, lasting up to three weeks.
  • It may lead to anti-inflammatory effects, anti-aging benefits, and weight loss.
  • However, it is not sustainable in the long run and may lead to nutrient deficiencies.

Sirtfoods got popular recently and took the internet by storm. Everyone started following it to lose 7 pounds in 7 days. The diet can help you lose weight, but it may also lead to possible side effects. Watch the following video to learn about the downsides of the Sirtfood diet.

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Sirtuins and their biological relevance in aging and age-related diseases
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7390530/
  2. Sirtfoods: New concept foods, functions, and mechanisms
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9563801/
  3. Nutrition and healthy ageing: calorie restriction orpolyphenol-rich ‘‘mediterrasian’’ diet?
    https://www.researchgate.net/publication/257075670
  4. Sirtuin activators and inhibitors: Promises, achievements, and challenges
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6342514/
  5. he controversial world of sirtuins
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4101544/
  6. Regulation of SIRT1 and its roles in inflammation
    https://www.frontiersin.org/articles/10.3389/fimmu.2022.831168/
  7. Sirtuins, a promising target in slowing down the ageing process
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514220/
  8. The role of sirtuins in aging and age-related diseases
    https://www.sciencedirect.com/science/article/abs/pii/S1896112615000504
  9. Sirtuins: Key players in obesity-associated adipose tissue remodeling
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9730827/
  10. Exercise and sirtuins: A way to mitochondrial health in skeletal muscle
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600260/
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Reema Pillai

Reema PillaiRegistered Dietitian

Reema is a registered dietitian with eight years of experience. She has a bachelor’s degree in Nutrition & Dietetics from the University of Surrey and a master’s degree in Sports & Exercise Nutrition from Loughborough University. She specializes in chronic health conditions, such as type 2 diabetes and high cholesterol, as well as gut issues like IBS. Reema is also...read full bio

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