Sirt Food Diet • How does it work?

The singer Adele lost a lot of weight with the sirtfood diet. The trick: certain foods should activate the body’s own enzymes that accelerate weight loss. Sirtfood diet – what exactly is it and how does the Adele diet actually work?

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What is the Sirtfood Diet?

The sirtfood diet, also known as the sirtuin diet, is a nutritional trend from the USA that became popular primarily through the singer Adele. The linchpin of the diet are so-called sirtuins. These are the body’s own enzymes that are activated by reducing calories, set the metabolism in motion and particularly promote fat loss.

The slim enzymes are supported by certain foods, the nutrients of which are additionally activated by the sirtuins and are intended to cause continuous and long-term weight loss. “Sirtfoods” are foods that stimulate the weight loss enzymes to a particular degree. Examples of sirt foods include red onions, parsley, rocket or walnuts. The American nutritionists Glen Matten and Aidan Goggins combined these foods and developed the sirtfood diet.

What is sirtuin

Sirtuins are enzymes that are found in all cells of the body. So far, seven sirtuins have been discovered in the human organism. They are referred to as Sirt1 through Sirt7. Their functions have not yet been fully researched, but it is known that they have a life-prolonging and stress-relieving effect and are involved in many metabolic and aging processes in the body: They repair or protect cells, improve brain function, regulate breathing and activate muscles. The crucial function for the sirtfood diet is that it also accelerates the burning of carbohydrates and fat. The disadvantage: the sirtuins only start their work when the person is under stress or there is a prolonged lack of food, such as when fasting.

Research into sirtuins in recent years has also shown that certain secondary plant substances in food can also activate the enzymes. These include, for example, curcumin in turmeric or caffeic acid in coffee. This is where the concept of the sirtfood diet comes into play: a reduction in calories and the targeted selection of foods should stimulate sirtuin activity in the body and set metabolic processes in motion that support weight loss.

This is how the sirtfood diet works

The sirtfood diet consists of two phases. The first phase is referred to by the diet inventors Matten and Goggins as the hyper-successful phase. The goal is to lose over three kilograms in seven days. For the first three days, the daily calorie intake is 1,000 calories. In return, three sirtfood vegetable juices can be drunk per day and one meal rich in sirtfood can be eaten. Thereafter, the daily calorie intake is increased to 1,500 calories for four days. Then two sirtfood vegetable juices and two meals rich in sirtfood are allowed per day.

In the second phase, the sirtfood diet plan provides for a 14-day maintenance phase. During this time, a small amount of calories is no longer important. Instead, the customer success should be consolidated and a further continuous decrease should be promoted. The daily diet in this phase then consists of three balanced sirtfood-rich meals and a sirtfood vegetable juice.

After these three weeks, the diet from phase two can be continued until the desired weight is reached. Alternatively, the dieters recommend repeating phases 1 and 2 at regular intervals in order to reduce larger amounts of fat.

Sirtfood diet: what can you eat?

The sirtfood diet is not primarily about avoiding certain foods. You don’t really have to pay attention to ingredients such as sugar or fats. Instead, the goal is to focus on foods that activate the sirtuin in the body. The range of these foods is large and mostly plant-based, so that the sirtfood diet can be varied, rich in vitamins and nutrients. To ensure this and to make it easier to get started, there are numerous recommendations for sirtfood diet recipes that combine the foods sensibly. Sirtfoods can be eaten without hesitation as part of this diet. On the other hand, foods that are not part of the sirtfoods should not be the main component of a meal. But they can be combined with it.

This is how the sirtfood diet is composed:

  • Vegetable food: The basis of this diet is mainly plant-based food. There are a total of 20 foods that have the greatest effect on the sirtuins. These are all vegetable.

  • Proteins: Proteins are also an important part of this diet. The protein component leucine is particularly important because it enhances the positive effects of sirtuins in the body. Vegetable or animal foods can be used equally.

  • Fats: Some high-fat foods such as olive oil or walnuts belong explicitly on the sirtfood diet plan because they count among the sirtuin activators. So fat is allowed as part of the sirtfood diet. Omega-3 fatty acids, which are mainly found in fish, are also considered important. They are also said to have a positive influence on the effectiveness of sirtuin in the body.

These foods are particularly suitable

Polyphenols are phytochemicals that have numerous positive effects on health. These healthy ingredients can only be found in plant-based foods. Some polyphenols are said to stimulate the weight-loss enzymes particularly strongly. Foods that contain a very high content of these sirtuin-activating substances are known as sirtfood.

The top 20 sirtfoods are:


  • Chilis
  • Buckwheat
  • Capers
  • Saddlery
  • Cocoa
  • coffee
  • Extra virgin olive oil
  • Green tea, especially matcha
  • Kale
  • Lovage
  • Medjool-Datteln
  • Parsely
  • Roter Chicory
  • Red onions
  • red wine
  • Rocket
  • Soy
  • Strawberries
  • Curcuma
  • Walnuts

In addition, there are other foods that have sirtfood properties and complement the diet plan:

  • Vegetables: Broad beans, artichokes, broccoli, watercress, endive, yellow chicory, green beans, pak choi, shallots, asparagus, white beans, white onions

  • Fruit: Apples, blue plums, blue grapes, blackberries, goji berries, raspberries, kumquats, black currants

  • Nuts and seeds: Chia seeds, peanuts, chestnuts, pecans, pistachios, sunflower seeds

  • Grain: More, Quinoa, Vollkornmehl

  • Herbs: Dill, fresh and dried peppermint, dried oregano, dried sage, ginger, chives, thyme

  • Beverages: black tea, white tea

Effectiveness of the sirtfood diet

It is unclear whether the Adele diet will lead to permanent weight loss. So far there is no scientific evidence of how effective the sirtfood diet actually is. Only the diet inventors carried out a study as part of their book and tested the diet with 39 participants. Those involved lost an average of 3.2 kilograms in seven days. According to the inventor of the diet, while losing weight they should have lost mostly fat, but not muscle mass. Some test persons are even said to have built new muscle mass.

The German Nutrition Society (DGE) assumes that in many diets with a tight caloric diet, weight loss is more likely due to water loss and the breakdown of muscle mass. In order to lose weight, the DGE recommends instead a long-term change in diet and increased physical activity. According to the DGE, foods with a low energy density such as fruit and vegetables are particularly suitable. Since the sirtfood diet is mainly based on plant-based food, it can support weight loss.

However, it is also important in this context that the diet remains balanced and healthy so that there are no nutrient deficiencies. In addition, 1,000-1,500 kcal do not adequately cover the energy needs of an adult. Such a diet is neither healthy nor sustainable for a long time. Food restriction is often accompanied by cravings, which puts the body under stress and has the opposite effect.

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Source: Lifeline | Das Gesundheitsportal by www.lifeline.de.

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