What is SIRT diet?
To say the least, it’s a fairly restrictive and low-calorie diet that involves eating products particularly rich in polyphenols. They are supposed to naturally activate the production of sirtuins in the body.
What are sirtuins? This is a group of seven proteins that, among others, regulate metabolism and counteract inflammation. As we read in the book by the authors of the diet themselves:
“These are unique proteins that regulate the course of processes occurring deep at the cellular level. These processes determine how quickly our body burns fat and how susceptible we are to diseases. Ultimately, they have an impact on how long we will live” [1].
The SIRT diet was created and developed by Aidan Goggins and Glen Matten. Their book, “The Sirtfood Diet: The Revolutionary Plan for Health and Weight Loss”, quickly gained popularity with claims that by following its recommendations, one can lose about 7 pounds (over 3 kg) in 7 days. You have to admit that this is a surprising promise, considering that with traditional diets, we should lose a maximum of a kilogram per week.
What are the phases and stages of the SIRT diet?
Stage 1
- Phase one covers three days, during which you can take in as little as 1,000 kcal per day, in the form of two sirtuin green juices and one solid meal.
- Phase two covers the next four days, when a maximum of 1,500 kcal per day can be taken in the form of three sirtuin green juices and two solid meals.
The diet’s authors refer to this stage as the “phase of exceptional successes”.
Green juices can be made from the following products [3]:
- kale,
- arugula,
- parsley,
- lovage (optionally),
- green celery (including leaves),
- green tea (matcha).
Read also: “Tea – Which Brew Is Best for Athletes?”
Stage 2
It covers fourteen consecutive days, where there is no longer a calorie limit. However, you should drink one cocktail every day and eat so-called sirtfood, which means products rich in polyphenols.
What can you eat on the SIRT diet?
Here is a list of products specifically recommended [4]:
- arugula,
- extra-virgin olive oil,
- leaf parsley,
- kale and other cruciferous vegetables (such as cabbage, kohlrabi, broccoli),
- buckwheat,
- coffee,
- cocoa,
- strawberries, blueberries and red grapes,
- red wine,
- soybeans,
- lovage,
- red onion,
- dark chocolate containing min. 85% cocoa,
- green tea (especially matcha),
- turmeric,
- bird’s eye chilli peppers,
- walnuts,
- red chicory,
- capers.
What should you not reach for when on the SIRT diet?
The SIRT diet does not exclude any products. The main idea is to include as much sirtfood as possible in your daily meals and limit processed foods and sweets.
Does sirtfood really work?
Let’s start with the diet itself, which is aimed at losing weight. It is difficult to find a clear-cut study on a specific group of respondents here. The SIRT diet is highly praised by show-business celebrities because it allows you to lose weight quickly – and not surprisingly, since you should take in very few calories in phase one.
However, it should be mentioned that experts are not enthusiastic about this method of weight loss, pointing out several side effects, including the risk of losing muscle mass [5]. This position, however, is contradicted by the authors of the diet themselves:
“Namely, our attention was drawn to the fact that many participants in the program were losing weight without losing muscle tissue. It was not at all uncommon for the participants’ muscles to even increase. Thus, we came to the rather obvious conclusion that their body fat was simply melting away” [6].
Is this actually the case? It probably depends on each person’s individual circumstances, as each of us reacts differently to diet.
Is the SIRT diet healthy?
As research shows, all sirtfood products are healthy, natural and can be confidently consumed on a daily basis [7]. Of course, some should be used in moderation – especially red wine and coffee. However, researchers have concluded that SIRT products have the potential to alleviate metabolic disorders, reduce inflammation and actually speed up metabolism.
Read also: “7 Products That Speed up Your Metabolism”.
To answer the question: sirtfood products are healthy, but the diet itself in the first stage (the initial 7 days) can be hazardous to the body, especially for those who are physically active and have a busy lifestyle. Scientists and dieticians warn: people who want to lose weight should follow a balanced diet, not a starvation one.
Is it possible to do sports when on the SIRT diet?
The authors of the diet program suggest that in the first seven days of the diet you can exercise, but in moderation. Fast walks, yoga, stretching or leisurely swimming will be good options. Exhaustive workouts and excessive strain on the body are not recommended.
After this week, you can return to your traditional training plan.
Sample meals on the SIRT diet
Here are some dishes and snacks that the authors of the diet suggest [8]:
- Asian-style fried king prawns with buckwheat noodles,
- sesame tofu marinated in miso on fried green vegetables with ginger and chili,
- dhal with kale and red onion served with buckwheat groats,
- aromatic chicken breast with kale and red onion in spicy tomato sauce,
- sirtuin muesli with buckwheat flakes and strawberries,
- salmon fillet served with a salad of arugula, celery leaves and caramelized chicory,
- roasted cod marinated in miso on pan-seared green vegetables with sesame,
- buckwheat soba noodles in miso broth topped with tofu, celery and kale,
- baked potato with bean mole sauce.
It is easy to see that the suggested meals are quite appetizing and easy to prepare. If you want to try the SIRT diet, remember to be cautious during hungry days (avoid excessive exercise). When in doubt, consult a dietician.
.........
References:
[1] [2] [3] [4] [6] [8] Aidan Goggins, Glen Matten, Dieta SIRT. Przełom w dziedzinie zdrowego stylu życia i odchudzania, Warszawa 2017.
[5] Sirtfood Diet Review, https://www.forbes.com/health/body/sirtfood-diet-review/, dostęp online: 15.09.2023.
[7] Akan OD, Qin D, Guo T, Lin Q, Luo F. Sirtfoods: New Concept Foods, Functions, and Mechanisms. Foods. 2022 Sep 21;11(19):2955. doi: 10.3390/foods11192955. PMID: 36230032; PMCID: PMC9563801.