If you know the famous British singer and songwriter Adele, then surely you know her spectacular weight loss journey. With constant practice combined with the perfect sirtfood diet plan, Adele now has a desirable figure.
If you are craving such spectacular weight loss results, sirtfood diet plan is one of your top choices. However, if you are still hesitating because you do not really understand this diet plan, we will share with you the necessary information in this article.
What is the sirtfood diet?
The sirtfood diet is a very special diet, it created a fever when a book was published about it in 2016. It is known that the authors of this book are two famous nutrition experts. They suggest that this diet will include a number of foods containing Sirtuins – a family of proteins that have the ability to regulate cellular health. (1)
Many studies have suggested that these sirtuins are the cause of lean genes in the human body. When you use foods that contain them and activate them properly. Those skinny genes will promote metabolism in the body, and at the same time expend more energy to help you lose weight effectively. (1)
Of course, it became so prominent because it actually worked for some of the testers. At the moment, we can see the most resounding success through Adele’s weight loss process.
How does the sirtfood diet work?
When we hear about this diet, we find it quite simple. This diet required participants to consume foods rich in sirtuins, which are called sirtfoods. In the sirtfood diet make up a diet with two main phases:
Phase 1
In the first stage, you will limit your food intake to limit your daily calorie intake to 1000 calories. You cannot eat too much food, instead every day you have to drink green juice rich in sirtfood. According to the original book, you need to take it 3 times a day. In addition to juices rich in sirtuins. You can use dishes made from sirtfood for more pronounced effects.
After four days of starting you will increase your daily calorie intake by 1500 calories by adding 2 sirtfood meals. Continue to eat 1500 calories for two more days until day 7 is the end of phase 1.
Related: 1200 Calorie A Day Vegan Diet Meal Plan
Phase 2
After the first week, you won’t have to follow the first week’s calorie restrictions. This phase lasts 2 weeks, at this stage, you only need to drink a glass of green juice per day and have 3 meals made from sirtfood. All difficulties have been resolved in the first week and will be easier at 2 weeks in this second phase. (3, 4)
Post Phase 2
After completing phase 2 you can return to your previous normal diet. Sirtfood diet plan only lasts 3 weeks, but if you take it seriously, it will bring unexpected results. However, if you find your body can still carry on with this diet plan you can go back and repeat phases 1 and 2 again.
What foods to eat in the sirtfood diet?
Once you understand the sirtfood diet plan, you should refer to some foods that can be used and nutritional supplements in this diet plan. These special foods can help you increase and activate sirtuins quickly, increasing the effectiveness of weight loss.
Top foods in the Sirtfood Diet are: (2)
- Red wine
- Strawberries
- Kale
- Medjool dates
- Onions
- Soy
- Parsley
- Extra virgin olive oil
- Dark chocolate (85% cocoa)
- Matcha green tea powder
- Buckwheat
- Turmeric
- Walnuts
- Arugula (rocket)
- Bird’s eye chili
- Lovage
- Coffee
- Radicchio
- Blueberries
- Capers
See: How to Prep 7 Day Vegetarian Mediterranean Diet Meal Plan?
Side effects of sirtfood diet
According to the International Food Information Council Foundation (IFIC), this sirtfood diet is said to focus solely on weight loss, health issues are not a priority. So it can have many side effects such as making the body exhausted in the early stages, there is a risk of weight gain again and has not been verified by scientific research. (5)
Make the body exhausted and tired
Phase 1 of a calorie-restricted diet is very low and can leave your body undernourished. However, phase 1 only lasts for a short time, so it has little effect on the normal healthy human body. But people with diabetes must be extremely cautious because restricting calories and drinking a lot of vegetable juices can affect blood sugar levels (9, 10). For healthy people, the biggest side effect is the feeling of hunger when eating only 1000 – 1500 calories per day and feeling tired and dizzy. (6)
The ability to gain weight back
If you reduce your calorie intake to less than 1000 per day in the first week and combine it with diligent exercise, you will most likely lose the desired amount of weight. However, this regimen only restricts calories to help you lose weight on the fat factor. (6)
The remaining weight is determined by dehydration and glycogen. That is, when you increase your calorie intake again at week 2, glycogen will automatically be replenished in the body. As a result, you will likely gain the weight back. (8)
Not scientifically proven
There is no denying the effectiveness of the sirtfood diet for some dieters. However, until now, there has not been a specific study to confirm: The sirtfood diet has a better weight loss effect than other diets.
Will a sirtfood diet work for me?
The authors say that the sirtfood diet works to accelerate weight loss and activate “skinny genes” in the body, preventing disease. However, there is currently not much evidence to confirm that. No definitive results are showing that the sirtfood diet is better for weight loss than other calorie-restricted diets.
The problem is that losing weight is quick, it’s difficult to maintain in the long term, and the authors don’t follow up with clients to see if they gain back the weight. In addition, this study did not emerge from major medical sources.
This way of reducing calories can also lower the body’s metabolic rate, resulting in fewer calories burned (3, 7). So you may lose some weight initially, but when you stop dieting, you will likely gain it back. As for disease prevention, a period of several weeks is not enough to assess long-term effects.
The health effects of sirtuin protein are not well established, but animal studies are very promising. For example, increasing some sirtuin proteins prolongs the lifespan of animals and reduces fat in mice. When the body is fasting or reducing calories, these proteins stimulate the body to use more fat and improve insulin sensitivity.
In general, we should not follow this diet plan blindly. Celebrities lose weight because they don’t simply follow a certain diet. They have the best nutritionists and health professionals to support them. Therefore, if you want to do a sirtfood diet, you must consult your doctor to be able to lose weight safely. We can’t say if it will work for you, but safety comes first.
See more: Thrive Diet Plan: Foods to Eat, Foods to Avoid and Health Benefits
Sirtfood diet plan
If you decide to follow this diet plan, sirtfood diet plan PDF free below will help you make the weight loss process more effective.
Sirtfood diet plan phase 1 for the first week
You will be making these sirtfood recipes for 3 weeks but the first week requires stricter calorie control so we will share a sample plan for the first week (phase 1). For the first three days, you only eat 1000 calories a day, and for the other four days 1500 calories a day. You have to eliminate the snacking and instead have 3 servings of green sirtfood juice.
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| Breakfast | Sirtfood bites | Sirtfood bites | Sirtfood bites | Sirt Muesli | Sirtfood bites | Sirtfood bites | Sirtfood omelet |
| Snack | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices |
| Lunch | Asian king prawn stir-fry | Turkey escalope | Aromatic chicken | Sirtfood bites | Strawberry tabbouleh | Chargrilled beef | Baked chicken breast |
| Snack | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices |
| Dinner | Sirtfood bites | Sirtfood bites | Sirtfood bites | Pan-fried salmon salad | Miso-marinated baked cod | Sirt super salad | Sirtfood bites |
| Snack | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices | Sirtfood green juices |
Sirtfood diet plan phase 2
Two weeks into phase 2 you won’t be on a strict calorie restriction. You will eat sirtfood meals and maintain a green smoothie rich in sirtuins every day. Here is a sample menu for you:
| MON | TUE | WED | THU | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| Breakfast | Vegetable omelet prepared in 1 tsp olive oil 2 walnuts Unlimited parsley / arugula 1 slice of buckwheat bread | Sirt Muesli | Sirtfood omelet 1 slice of buckwheat bread | 2 walnuts Unlimited parsley / arugula | Strawberry tabbouleh Sirtfood bites | Vegetable omelet prepared in 1 tsp olive oil 2 walnuts Unlimited parsley / arugula | Sirtfood omelet 1 slice of buckwheat bread |
| Snack | 2 squares of dark chocolate 1 cup of filter coffee | 1 glass of red wine | 2 squares of dark chocolate | 1 cup of filter coffee | Sirtfood green juices | 2 squares of dark chocolate | 1 glass of Sirtfood Smoothie |
| Lunch | 4 tbsp of boiled buckwheat ½ red chicory with red onion Arugula and Parsley Salad A tsp of olive oil | Turkey escalope Pan-fried salmon salad | Aromatic chicken ½ red chicory with red onion Arugula and Parsley Salad | Strawberry tabbouleh Pan-fried salmon salad 1 slice of buckwheat bread | Chargrilled beef Turkey escalope Pan-fried salmon salad | Chargrilled beef Aromatic chicken ½ red chicory with red onion | Baked chicken breast Strawberry tabbouleh Arugula and Parsley Salad |
| Snack | 1 glass of Sirtfood Smoothie | 1 cup of filter coffee | 1 glass of Sirtfood Smoothie | 2 squares of dark chocolate | 1 glass of Sirtfood Smoothie | 1 glass of Sirtfood Smoothie | Sirtfood green juices |
| Dinner | 3 meatball-size baked, grilled or boiled fish Salad with lots of arugula, parsley and kale 1 glass of red wine | Miso-marinated baked cod Arugula and Parsley Salad 1 glass of red wine | Chargrilled beef Pan-fried salmon salad 1 slice of buckwheat bread | 3 meatball sizes of baked, grilled or boiled chicken Arugula and Parsley Salad 2 squares of dark chocolate | Miso-marinated baked cod Salad with lots of arugula, parsley and kale 1 glass of red wine | 3 meatball-size baked, grilled, or boiled meat Sirt super salad 2 squares of dark chocolate 1 glass of red wine | Chargrilled beef Pan-fried salmon salad 1 slice of buckwheat bread |
| Snack | 2 date fruit | 2 date fruit | 2 date fruit | 2 date fruit | 2 date fruit | 2 date fruit | 2 date fruit |
See: Salad Diet Plan For 2 Weeks to Get Weight Loss
Conclusion
The sirtfood diet uses lots of healthy foods, but that doesn’t mean it’s safe or beneficial in the long run. Although it does work for some individuals, the “advertisement” of health benefits has not been clearly proven. Adding sirtfoods to your daily diet can be beneficial, but the sirtfood diet itself is fraught with risks. So before you decide to participate in this sirtfood diet plan should carefully research the information and see your doctor. Hopefully, our sharing can help you lose weight more effectively.
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
References
(1) Metabolic and neuropsychiatric effects of calorie restriction and sirtuins (nih.gov)
(2) Nutrition and healthy ageing: calorie restriction or polyphenol-rich “MediterrAsian” diet? (nih.gov)
(3) Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans (nih.gov)
(4) Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition (nih.gov)
(5) 3 Reasons to Swipe Left on the Sirtfood Diet (foodinsight.org)
(6) 9 Signs That You’re Not Eating Enough (healthline.com)
(7) Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited (nih.gov)
(8) Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition (nih.gov)
(9) Consumption of fruit juices and fruit drinks: impact on the health of children and teenagers, the dentist’s point of view (nih.gov)
(10) Intermittent energy restriction in type 2 diabetes: A short discussion of medication management (nih.gov)
