Ever heard of the Sirtfood diet? It is rich in beneficial foods, but not in healthy eating patterns. Understand better.
From time to time, new fad diets appear, the Sirtfood diet being one of them. Already know?
Behind its success is the fact that it includes the regular consumption of foods such as dark chocolate and red wine, in addition to, obviously, being followed by some celebrities.
Its creators claim that the basis of this diet, foods rich in polyphenols, allow weight loss without sacrificing muscle mass while maintaining mood and good health in general. However, some experts warn that this diet could be a bad idea.
In this article, learn all about the Sirtfood diet and the potential benefits (and disadvantages) it can bring.
WHAT IS THE SIRTFOOD DIET?
The Sirtfood diet is touted as a revolutionary new approach that works by activating our “skinny” gene.
This diet is based on the study of sirtuins (SIRTs), a group of 7 body proteins that regulate a variety of functions including metabolism, inflammation, and longevity.
Some foods, mostly of plant origin, can increase the levels of these proteins in the body, thus earning the name “sirtfoods” or SIRT foods. The top 20 list of SIRT foods includes:
Cabbage
Red wine
strawberries
onions
Soy
Parsley
extra virgin olive oil
Dark chocolate (≥ 85% cocoa)
Matcha green tea
Buckwheat
Saffron
Nuts
Arugula
“Bird’s Eye” chili pepper
Levistic
Medjool dates
red chicory
blackberries
capers
Coffee
The diet combines SIRT foods with energy restriction, both of which may be involved in producing more SIRT proteins.
IS THE SIRTFOOD DIET EFFECTIVE?
Where to start? The authors of this diet, two British nutritionists (Aidan Goggins and Glen Matten), make serious claims for its benefits, including that it can enhance weight loss beyond what is normal by activating the “lean” gene while maintaining muscle mass and preventing the onset of chronic diseases.
The problem is that there isn’t much evidence for these claims. So far, nothing suggests that this specific diet is more advantageous for weight loss than any other diet involving energy restriction.
By the way, deep down, this is yet another diet with a fancy name whose real premise is energy restriction. And even if the foods included in this diet have proven effects on human health, there are still no long-term clinical trials to determine whether consuming foods rich in SIRT produces tangible results on human health.
Indeed, the only “study” with results is included in the book on the diet itself, having been carried out on 39 volunteers at the gym where the creators of the diet work. During 1 week, the participants followed the diet and exercised daily, having lost an average of 3.2 kg maintaining or even gaining muscle mass.
Although surprising, these same results are not exclusive to the Sirtfood diet and can be achieved with any other type of energy restriction.
The second point to highlight is the loss of follow-up of the participants. Yes, these results were obtained in just one week, but nobody knows what happened after that. Simply, when there is energy deprivation, the organism diverts the consumption of calories to the glycogen reserves of the muscles and liver.
Now, for each molecule of glycogen used, between 3 and 4 molecules of water are released, that is, the initial weight loss of any hypocaloric approach is mainly due to the loss of water and not fat mass.
In fact, in the first week of any extreme energy restriction, only 1/3 of the weight lost is fat mass. Once more calories are incorporated into the diet, the body resynthesizes the spent glycogen, and the weight returns.
However, the injuries left in the metabolism rate are a reality, and, little by little, the body is losing its ability to spend energy on its own.
Therefore, it is very likely that this diet will help you lose weight in the beginning, but, like any approach to energy restriction, this weight will come back once the 3 weeks of intervention are over.
As for the prevention of chronic disease, it is not at all reasonable to say that 3 weeks are enough to produce tangible long-term results. If, on the one hand, foods rich in SIRT are beneficial to your health and if that’s your goal, it’s better to include them in the pattern you already have and leave the Sirtfood diet itself aside.
HOW TO FOLLOW THE SIRTFOOD DIET
If even after all the explanations you want to follow this diet, you should know that it has two distinct phases. After 3 weeks, you are supposed to continue to consume foods rich in SIRT as well as the signature diet shake.
Although they are relatively easy to find, two of the main ingredients of this diet can be more difficult to acquire, either due to price or availability, namely matcha green tea powder and lovage.
Green juice is an essential part of the diet and should be consumed several times a day and prepared using a scale because yes, to achieve energy restriction, food must be weighed.
The recipe is as follows:
75 grams of kale
30 grams of arugula
5 grams of parsley
2 celery
1 cm of ginger
Half a medium green apple
half lemon
Sirtfood Diet: Phase 1
The first phase takes 7 days and involves energy restriction associated with lots and lots of green juice and aims to give weight loss a boost, helping to lose 3.2 kg of weight (not fat mass, just weight) in this period.
In the first 3 days, intake is around 1000 calories per day, which involves consuming green juice 3 times a day plus a meal based on the recipes in the book provided.
In the remaining days of the first phase, energy consumption increases to 1500 calories, which includes 2 green juices and 2 meals based on the diet book.
Sirtfood diet: phase 2
The second phase lasts 2 weeks and is a weight maintenance phase. There is no calorie limit in this phase. Instead, participants should consume 3 SIRT-rich meals and one juice a day.
after the diet
The two phases of the diet can be repeated according to preference and goals to be achieved. However, after returning to a “normal” eating pattern, participants are encouraged to include SIRT-rich foods as well as juices in their daily diet. In this sense, the Sirtfood diet becomes more of a lifestyle than a diet in itself.
IS THE SIRTFOOD DIET HEALTHY?
Almost all foods rich in SIRT (sirtuin) are excellent options and can potentially offer various health advantages thanks to their antioxidant and anti-inflammatory properties. However, eating small amounts of particularly healthy foods does not automatically translate into healthy eating.
The Sirtfood diet is unnecessarily restrictive and does not offer any unique advantage that sets it apart from other diets. In addition, ingesting only 1000 calories is not recommended without the supervision of a qualified professional.
The diet also involves the consumption of green juice which, although extremely rich in vitamins and minerals, is also a source of simple sugar and is low in fiber, a component of proven importance in weight loss and general health promotion.
Not to mention the probable protein deficiencies, especially in the first phase of the diet, the very limited availability of food can also influence the ability to maintain the diet for 3 weeks.
Last but not least, some of the key ingredients in this diet are expensive and downright difficult to find, in addition to the expense associated with having to buy the cookbook and a blender, and this diet can leave you not only lighter on the weight like in your pocket.
SAFETY AND SIDE EFFECTS
Although the first phase is nutritionally poor, there are no concerns about the safety of the Sirtfood diet for most people.
However, diabetics who eat few calories and consume green juices can see their blood sugar values dangerously altered.
Even for healthy people, the biggest constraint associated with this diet can be hunger. Ingesting 1000 to 1500 calories a day, a significant part of which is in the form of juices low in protein, fat, and fiber will make it very difficult to manage your appetite.
During phase 1 some possible symptoms are fatigue, irritability, and dizziness associated with severe energy restriction. Apart from these, assuming that these are healthy adults, no major health consequences are expected if the diet lasts for 3 weeks.