Diet sirtfood: lose weight? How it works, menu and care

In a world in which beauty standards are more and more esteemed and the search for a “perfect body” does not cease, new diets and miraculous weight loss formulas emerge daily.

But in fact, instead of providing benefits, they can pose serious health risks when there is no follow-up with a specialist.

In this sense, a new modality has recently become famous: the sirtfood diet . Check out and understand how it works and what precautions you need to take:


What is the sirtfood diet?

The sirtfood diet became famous at the beginning of the year 2020, after the singer Adele revealed that she lost about 45 kg with the aid of this method. But it was created in 2016, which explains the reduced amount of studies on it.

It is based on a caloric restriction for a period of 7 days (1000kcal daily) and, then, a sequential maintenance period (daily consumption of 1500kcal). In addition, sirtuins play an important role in this method and are even responsible for the name “ sirt food”.

But what are sirtuins ?! They are enzymes ( proteins ) with a powerful antioxidant and anti-inflammatory action, so that they prevent the premature aging of cells. Thus, they help prevent disease and promote metabolism – crucial for weight loss.

These enzymes are activated mainly by eating foods that are sources of polyphenols. Such as: coffee, red wine, red fruits and olive oil.

Still, another important point on which the diet is based is the intake of the famous “ detox juices ”, betting on green juice with ingredients that contain sirtuin (kale, arugula, etc.).

The “detox juice” or “green juice” is a fundamental part of the sirtfood diet.

Following, you can learn more about this eating plan and see what precautions to take:

Why does the sirtfood diet promise to lose weight?

In addition to the caloric restriction provided for in the sirtfood diet (as is common in others), this method is based on eating foods rich in antioxidants and stimulating sirtuins – proteins that, among other functions, act in the functioning of metabolism.

In this sense, these enzymes can collaborate for a better metabolization of glucose and adipose tissue, which can favor the weight loss process. In addition, its action directly contributes to the extension of cell life and longevity.

Therefore, the proposal of the sirtfood diet is that the person consumes foods that directly assist the burning of fat, while preserving the useful life of the cells.

So, more than the change in the initial caloric intake (1000kcal daily in the first 3 days, 1500kcal in the next 4), this diet values ​​a change in eating habits. That is, it is expected that the person starts to consume healthy foods that stimulate sirtuin.

How to activate sirtuin?

Sirtuins are a group of enzymes (proteins) that collaborate with different cellular and biological functions, which includes the action on metabolism , which favors weight loss.

As for its activation, it can be done through processes such as fasting (a practice that should only be done under professional guidance) and physical exercises. However, the most effective way is to ingest polyphenols (such as resveratrol, epigallocatechin, etc.).

These are micronutrients with powerful antioxidant action. Thus, they inhibit early cell aging and decrease cell damage. In this way, they avoid inflammatory processes and can even collaborate to prevent diseases such as cancer and diabetes .

Some of the ingredients that are rich in polyphenols are: green tea , dark chocolate , olive oil , coffee , red wine , among many others.

How it works?

The sirtfood diet works by dividing it into two stages . The following being:

  • 1st stage – it is a period of 7 days, in the first 3 the person should eat only 1000 calories daily, should drink 3 green juices a day and eat only 1 meal (rich in sirtuin source foods). In the next 4 days, the caloric intake will be 1500 calories (2 green juices and 2 meals a day);
  • 2nd stage – it is considered as a “maintenance” moment and lasts 14 days. During this period, there is no more caloric restriction, but the recommendation is to have 3 meals a day (rich in sirtuins) and drink 1 green juice every day.

In this sense, the objective of the first phase is to promote greater fat loss. Then, in the second stage, the focus is to continue to lose fat (but on a smaller scale), so that weight loss becomes a constant process.

After these two stages, it is recommended that the person maintain a balanced diet and continue with the intake of fresh foods and sources of sirtuin. It is possible to repeat the steps when faster weight loss is desirable again.

It must be remembered, however, that although the sirtfood diet is primarily based on the consumption of healthy and beneficial foods to the body, it still includes calorie restriction and a drastic change in habit. Therefore, professional follow-up is not necessary .

Before starting any diet or eating plan, seek out a nutritionist to ensure that this is an advisable and safe method for you.

What can you eat on the sirtfood diet?

As mentioned, the basis of the sirtfood diet is the source of sirtuins. This includes ingredients rich in antioxidants, which help to prevent premature cell aging and promote metabolism. In this sense, one can consume:

  • Bitter chocolate;
  • Turmeric;
  • Oilseeds (almonds, hazelnuts, Brazil nuts, cashew nuts);
  • Red and citrus fruits;
  • Date;
  • Purple Onion;
  • Capers;
  • Parsley;
  • Arugula;
  • Cabbage.

In addition, the consumption of proteins is also recommended : soy, chicken, fish, red meat, tofu, milk, eggs, peas, oats, chickpeas, among others.

Always prioritizing the preparation of roasted, steamed, cooked or fresh foods, in order to preserve the nutrients of the ingredient.

And of course, we must not forget that the diet is also based on “green juices”. So that the person can bet on different recipes containing the items source of sirtuin, with antioxidant and anti-inflammatory action.

How to make green juice?

Green juice (or detox juice , as it is also called) is indicated for those who want to cleanse and invigorate the body. Generally, it has antioxidant, anti-inflammatory action, collaborates with digestion and can even improve the appearance of the skin.

Therefore, it does not need to be consumed only on diets (as in the case of sirtfood), but it can be part of the routine of anyone who desires these effects.

The way to do it is quite simple, select the ingredients you want to add to your juice and mix with water and ice. There are no limits to creativity when combining items, you can choose some like:

  • Pineapple;
  • Ginger;
  • Lemon;
  • Cabbage;
  • Cucumber;
  • Mint;
  • Celery;
  • Orange.

Of these, cabbage is usually present in all recipes. So, just choose the ingredients to complement – there are a variety of them, which allows you to vary the flavors.

Still, if you wish, it is possible to replace mineral water with coconut water, for example.

What fruits have polyphenols?

In the previous topic, we saw that red and citrus fruits are powerful antioxidants, but in addition they are also a source of polyphenols – micronutrients that stimulate the activation of sirtuin, the basis of the sirtfood diet.

Red fruits are an excellent source of polyphenols, which stimulate sirtuins.

Therefore, as an example of red fruits we can highlight the following:

  • Strawberry;
  • Blackberry;
  • Açaí;
  • Raspberry;
  • Blueberry;
  • Watermelon;
  • Cherry.

As an example of citrus fruits, we have: lemon , orange , acerola , pineapple , tangerine , grape , tangerine , cashew , jabuticaba , among others.

All of these are fruits that can be part of the food routine and are especially recommended in the sirtfood diet, since they activate sirtuins and contribute to their antioxidant and anti-inflammatory action.

With this, they preserve the cells against the impact caused by free radicals and can prevent the appearance of diseases such as cancer.

What are the cares with fad diets?

It is never recommended to follow any type of diet without guidance from a qualified professional and a specialist in the subject. This is because each organism is unique and has specific needs, which needs to be taken into account when feeding.

But the great danger of “fad diets”, which are very common among celebrities and influencers , is that they tend to include absurd and harmful restrictions to health.

And, mainly, it can be highlighted the fact that many people do not see what is behind some weight loss processes: aesthetic procedures, surgeries, hormones, medications and several other interferences that go far beyond eating habits.

Therefore, it is necessary to make it clear that there is no “magic formula” to lose weight faster. This is an issue that varies from person to person, since it is related to the functioning of each organism.

So, it is not advisable to rely on popular diets that apparently worked for some people. Rather, look for a specialist who develops an eating plan especially for you.

Remembering that the secret to healthy weight loss consists of good habits, such as healthy eating and physical exercise.

Are there menus ready for the sirtfood diet?

There is no pre-established menu for the sirtfood diet. If you intend to start this diet, it is advisable to seek a nutritionist so that he / she can assess if this is the best option for you and, if so, indicate how to do it correctly.

But one way to understand is to think that during the first 3 days, the idea is that the person ingests only 1000kcal, drinking detox juice and having 1 complete meal.

In this case, for example, she can choose to take the 3 glasses of green juice as follows: breakfast, afternoon snack and dinner. And in the meal, you can eat a salad (arugula, cabbage, watercress) and include a protein (soy, fish, chicken, egg, chickpeas).

In the following 4 days, the recommendation is to drink 2 juices and eat 2 meals. Then, one can drink the juices during the morning and afternoon snacks, for example.

During the other meals, an alternative is to choose red fruits for breakfast and a soup ( pumpkin , cabbage, onion) for other times, for example.

In addition, the sirtfood diet allows the consumption of dark chocolate and red wine. Therefore, they are two items that can be present in food in small quantities.