The World was in shock.
Every media broadcasted…
British singer Adele has lost over 100 pounds. She appeared at the party after the Academy Awards ceremony, and many of the guests simply didn’t recognize her.
Of course, Adele boasted that she achieved this result thanks to the Sirtfood diet.
Curious to know, we asked several nutritionists about what they think about this diet. Read our review below.
What is the Sirtfood diet?
It is a low-calorie diet that is based on the premise that certain food types initiate the production of sirtuins in the body, specific proteins that reportedly protect the body from inflammation to reversing the aging process.
This diet is based on a study published by Libert and Guarante that examined sirtuins, a group of proteins that regulate a range of bodily functions, including metabolism, inflammatory processes and life expectancy.
It is designed by two British nutritionists and advertised as a groundbreaking diet plan that includes your “skinny gene” 🤦
They claim that this diet provides rapid weight loss while maintaining muscle mass and protecting against the development of chronic diseases.
Sounds too good to be true. And a bit hyped, to be honest.
Here at FITMOZINE, we believe in balanced eating plans and moderate workout activity to achieve long-lasting weight loss results.
So let’s put on our nerdy nutritionist goggles on and examine whether you should swipe left on this dieting plan.
Due to its restrictive regime, right of the bat, we can tell you that it’s NOT sustainable over a longer period.
Sirtfood accepted foods
The ingredients of some foods can raise the levels of these proteins in the body. Here are the most common foods:
- Red wine
- Extra Virgin Olive Oil
- Dark chocolate (85% cocoa)
- Matcha green tea
- Rocket leaves
- Medjool dates
- Red chicory
These foods along with 1000-1500 daily calorie restriction will reportedly encourage the body to increase sirtuin production. I say reportedly because this is NOT a scientifically proven fact.
Is it effective?
The authors of this diet state that the “skinny gene” is responsible for its effectiveness. Unfortunately, there is little to no scientific evidence to back up this claim. As of right now, there is no reliable evidence that this diet is more effective from any other restrictive diet.
Also, while most of the foods on the list have health benefits, there is no study performed on people to confirm that a diet rich in foods listed above has any significant health benefit.
Nutritionists point out that every low-calorie diet (in this case, about 1000 kcal per day), along with physical activity, will almost always cause the body to lose weight, however NOT in the long run.
Namely, when the body is deprived of energy (food), it reaches for glycogen for normal functioning, along with burning fat and decomposing muscle tissues. Each glycogen molecule carries 3-4 molecules of water, so when the body consumes glycogen, it becomes dehydrated. Therefore, losing weight in the first phase of this diet is mostly due to the loss of accumulated water.
During the first week of extreme calorie restriction, only one-third of the weight loss can be associated with fat loss, while the other two-thirds are related to fluid, muscle and glycogen loss. As soon as the caloric intake is increased, glycogen will retain the water and you’ll be back to square one in terms of body weight.
Unfortunately, this calorie restriction also causes the metabolism to slow down, which means that the body needs fewer calories normal functioning. Therefore, most of the time, pounds that are lost quickly are gained back even quicker. This phenomenon is also known as the yo-yo effect.
What is the plan?
The Sirtfood diet consists of 2 phases lasting a total of 3 weeks. After that, it is advised to eat as many sirtfood foods from the list above as a part of a balanced diet. During dieting, the three most important foods are matcha green tea, lovage and buckwheat.
A critical part plays a green smoothie that should be consumed 1-3 times a day.
Recipe for smoothie
- 75 g of kale
- 30 g of arugula
- 5 grams of parsley
- 2 celery stalks
- 1 cm ginger
- Half a green apple
- Half a lemon
- Half a teaspoon of matcha green tea
Using a blender, blend all ingredients except matcha. Pour the mix into a glass. Strain the lemon by hand and add matcha tea. Mix them all and consume immediately.
The first phase lasts one week and it’s based on a strong calorie restriction with high consumption of the mentioned green smoothie. The goal in this phase is to lose weight rapidly, according to authors, about 7 pounds.
During the first 3 days, calorie intake is limited to only 1000 kcal, meaning that you are allowed only to have 1 meal and drink the green smoothie. Throughout day 4 to 7, calorie intake is increased to 1500 kcal per day. You are allowed to have 2 meals and drink 2 green smoothies.
The second phase lasts for 2 weeks and is considered to be a maintenance phase, with gradual loss of weight. This phase does not have a calorie limit specified, but eat 3 servings of sirtfood foods and drink 1 smoothie per day.
After completing the first two phases, the diet is repeated until the desired weight is achieved. Also, those who do not repeat the diet are advised to eat as many sirfood foods as possible and consume green smoothies on a regular basis.
After you finish with the three phases, it is advised to regularly eat the food from the list above and consume a green smoothie, which is the main secret of this diet.
Is it healthy and sustainable?
Sirtfood foods are certainly nutritionally rich and have a number of positive health benefits.
For example, dark chocolate is rich in cocoa, and it has antioxidants that protect against heart disease and inflammatory processes.
Green tea lowers the risk of stroke and diabetes, and helps regulate blood pressure. Turmeric has anti-inflammatory properties, etc.
However, studies on the positive effects of sirtuins on humans are in their infancy.
One thing is for sure, no 1000 calorie per day diet should be carried out without the supervision of a doctor. Even 1500 kcal diets are considered to be highly restrictive and risky. Many will experience weakness and other interferences due to a lack of energy.
Furthermore, this diet is mostly based on green smoothie, which can be a good source of vitamins and minerals, but is also rich in sugars and a few healthy fibers that exist in whole fruits and vegetables. Consuming this type of smoothie several times a day is not good for the overall health nor for the health of your teeth.
Also, since a lot of foods are forbidden, there is a good chance that at some point, there will be a protein deficit in the body, especially during the first phase.
Because of the low-calorie intake, for many, three weeks of this style of eating will be unbearable.
Are there any side effects?
In healthy individuals, this diet should not cause some significant side effects. However, people with diabetes should be cautious since it can potentially lead to changes in blood sugar levels, especially in the early days of the diet.
Eating 1000-1500 kcal per day can still cause these side effects: fatigue, irritation, lack of concentration, nervousness and drowsiness.
Here’s why we don’t like this diet.
Even though it consists of “healthy foods”, the Sirtfood diet cannot be considered as a healthy eating plan. Also, since its results and effects have not been confirmed in any scientific study so far, we think it’s another fad diet that should be avoided.
The success of this diet is measured only in the impact that it has on body weight, which is only part of the overall health. It ignores all other benefits of nutritiously rich food that can promote other critical bodily functions.
Food restriction is so severe that it can be harmful to your relationship with food. After the strict eating plan is over, there is a good chance that you will instinctively overeat, which often results with the infamous yo-yo effect.
Have you tried it?
Leave your thoughts below.