Sirtfood Diet: A Beginner’s Guide and Meal Plan

The Sirtfood Diet is a weight loss program that focuses on eating foods rich in sirtuin activators, also referred to as SIRTs, that help facilitate weight loss through activation of the metabolism. Foods that are high in sirtuin activators include coffee, green tea, dark chocolate, blueberries, and turmeric.

According to Goggins and Matten, eating these foods will activate the “skinny genes” to facilitate weight loss. Also, consuming foods that are high in these sirtuin activators will also help with inflammation and overall healthy aging.

Created by nutritionist Aidan Goggins and Glen Matten, the diet has become popular in recent years.In 2020, the diet became an international sensation when its creators claimed that Adele’s outstanding 100-pound weight loss was thanks to her following the SIRTfood diet. Pippa Middleton is also rumored to follow the SIRTfood diet to maintain her excellent physique.

How Does Sirtfood Diet Work?

The SIRTfood diet centers around foods that elicit high sirtuins (SIRTs) response, a family of signal proteins involved in regulating metabolism. Foods like kale, red wine, and turmeric, which are high in polyphenols, mimic the effect of exercise and fasting within the body. In response, sirtuin proteins are triggered, which regulates inflammation, metabolism, and aging.

The SIRTfood diet focuses on calorie restriction and consumption of high amounts of SIRT foods. The creators of this diet claim that the SIRTfood diet can wake up the “skinny genes” to help dieters lose 7 pounds in seven days. This diet consists of two phases. Participants are expected to consume a specific green juice and SIRT food meal as directed by their phase.

What Are the Phases of the Sirtfood Diet?

The first phase of the SIRT food diet lasts for seven days and can be broken into two half-phases. In the first three days of phase 1, participants must consume three servings of a specific SIRTfood green juice and one SIRTfood meal, totaling 1000 calories daily. Later on, dieters cut down the green juice to two servings a day on days four through seven and have two SIRT-rich meals totaling 1500 calories a day. 

The second phase of the SIRTfood diet consists of a 14-day maintenance program. During this time, dieters must eat three balanced SIRT meals daily and one green juice. Although this is the maintenance phase, dieters are still expected to lose weight. After the maintenance phase, dieters are still expected to continue drinking one serving of SIRT green juice daily and consume a diet high in SIRTs. 

What are the Health Benefits of the Sirtfood Diet?

The creators of the SIRTfood diet claim that the diet has tons of benefits. These include weight loss, increased metabolism, improved heart health, cancer risk reduction, lowering of blood pressure, decrease in asthma symptoms and that it promotes bone health.

  1. Good for Heart Health: The Sirtfood Diet is a very heart healthy diet, filled with tons of nutritious fruits, vegetables, and lean proteins. 
  2. Reduces Cancer Risk: The Sirtfood Diet is abundant in antioxidants, which have been clinically shown to prevent free radical damage associated with cancer formation. 
  3. Lowers Blood Pressure: The Sirtfood Diet is rich in nutrients like magnesium, potassium, calcium and fiber, which help prevent hypertension. 
  4. Decrease Asthma Symptoms: Maintaining a healthy weight and eating an abundance of fruits and vegetables is essential for controlling asthma symptoms. Following a Sirtfood Diet is an easy way to achieve this. 
  5. Promotes Bone Health: The Sirtfood Diet is abundant in protein, calcium, green leafy vegetables, and daily physical activity, which are all essential cornerstones of maintaining bone health. 

What are the Health Risks of the Sirtfood Diet?

The CERT food diet has its challenges. In the beginning phases of the diet, the SIRTfood diet requires dieters to consume far less than what is recommended for an adult. This can result in nutrient deficiencies, headache, dehydration, low blood sugar, and dizziness.

Beyond this, the SIRTfood diet can have negative psychological health impacts. Since the beginning of this diet requires heavy caloric restriction, the diet can contribute to developing unhealthy eating habits for individuals prone to disordered eating.

How to Do a Sirtfood Diet?

The Sirtfood diet is highly technical, involving two phases in the diet program where participants are expected to consume specific meals. This diet takes at least 1 month to complete but dieters should continue if further weight loss is needed. Depending on the stage, dieters will be required to eat either 1000, 1500 or maintenance calories for their body.

How to do Sirtfood Diet
How to Do a Sirtfood Diet?
  1. Get Equipment for the Sirtfood Diet: This diet requires a juicer or high-powered blender to make the SIRT green juice. If using a higher-powered blender, dieters will need a filter to strain the pulp from the green juice. 
  2. Buy Appropriate Groceries for the Sirtfood Diet: In addition, dieters will need to add several SIRT foods to dieters grocery list. In later sections, this article outlines a complete list of foods dieters can eat on this diet.
  3. Make the SIRT Green Juice: The green juice consumed in this diet is highly specific, with exact measurements for all its ingredients. The green juice includes kale, arugula, parsley, celery, ginger, green, apple, lemon, and Matcha. 
  4. Begin the First Part of Phase 1 of the Sirtfood Diet (Days 1-3): In the first part of phase 1, dieters will drink three servings of the CERT green juice and one SIRT meal. At this point in the diet, dieters should not exceed 1000 cal.
  5. Do the Second Part of Phase 1 of the Sirtfood Diet (Days 4-7): In the second part of phase 1, dieters will cut down the green juices to two servings a day and bump dieters meals to two meals a day. 
  6. Start Phase 2 of the Sirtfood Diet (Days 8 – 21): The remaining 14 days on the Sirtfood diet are considered the maintenance phase. This is where dieters are expected to eat 3 SIRT meals a day, along with one serving of green juice.
  7. Continue the Sirtfood Diet Until Desired Weight Loss is Reached Loss: After dieters have completed one cycle of the Sirtfood diet, continue cycling through the two phases of the Sirtfood diet until dieters have reached dieters weight loss goals. 

Even after dieters have reached the  desired weight loss, keep SIRT-ify meals by incorporating SIRT foods into meals.

What are the Foods that dieters can Eat While on a Sirtfood Diet?

The Sirtfood diet book lists 20 foods high in sirtuins that dieters should be eating regularly to help dieters lose weight and keep it off.

  1. Fruits: Apples, Citrus fruit, Medjool dates, Blueberries, Strawberries
  2. Vegetables: Parsley, Kale, Arugula, Capers, red onions, Celery, Turmeric, Bird’s eye chili
  3. Grains: Buckwheat
  4. Legumes: Soy
  5. Healthy fats: Olive oil, Walnuts, Dark chocolate
  6. Drinks: Green tea, Red wine

What are the Foods that You Should Avoid While on a Sirtfood Diet?

Listed below are a few foods that dieters should limit while on the Sirtfood diet. These foods  should be avoided at all cost as they have the lowest sirtuin activation.

  • Dairy: Milk, Butter, Yogurt, Ice Cream
  • Meats: Processed meats high in sodium
  • Processed Foods: Chips, Candy
  • Carbs: Pasta, Potatoes, Beans, Legumes, All dried fruits aside from Medjool dates

Who Should Do a Sirtfood Diet?

People that are interested in losing weight should try the Sirtfood diet. With that said, the Sirtfood diet can also help individuals looking to prevent common age-related diseases such as diabetes and hypertension.

Who Follows the Sirtfood Diet Already?

The Sirtfood diet is a popular amongst celebrities, such as the ones listed below. 

  • Adele
  • Pippa Middleton
  • Connor
  • Jodie Kidd
  • Lorraine Pascale
  • Sir Ben Ainslie

What are the Best Recipes for Sirtfood Diet?

Both the Sirtfood book and website offer a variety of delicious SIRT meal recipes that dieters can make at home. There are also plenty of great recipes available online as well. Here are some popular SIRT meal recipes from the Sirtfood Diet website.

What are the Best Recipes for Sirtfood Diet
What are the Best Recipes for Sirtfood Diet?

Sirtfood Juice: This drink is vital when following the Sirtfood diet. It consists of juicing the following ingredients. 

  • 2 handfuls of kale
  • 1 handful of arugula
  • 1 handful of flat parsley
  • 1 large stalk of celery
  • 1 medium green apple
  • 0.5 lemon
  • 1 tsp matcha

Sirt Muesli: Mix together your buckwheat, walnuts, and chopped dates. Top with yogurt and sliced strawberries. 

  • 20g buckwheat flakes
  • 10g buckwheat puffs
  • 15g coconut flakes
  • 40g chopped Medjool dates
  • 15g walnuts
  • 10g cocoa nibs
  • 100g strawberries
  • 100g plain Greek or vegan yogurt 

What Is a Sample Sirtfood Diet Plan?

Here is a sample menu for week 1 of eating a Sirtfood Diet.

Days 1

  • Breakfast: Green Juice
  • Lunch: Green Juice
  • Dinner: Green Juice + Chicken Breast with Kale and Salsa

Day 2

  • Breakfast: Green Juice
  • Lunch: Green Juice
  • Dinner: Green Juice + Miso Baked Cod with Greens and Sesame

Day 3

  • Breakfast: Green Juice
  • Lunch: Green Juice
  • Dinner: Green Juice + Strawberry Buckwheat Tabouli

Days 4

  • Breakfast: Green Juice
  • Lunch: Green Juice + SIRT Super Salad
  • Dinner:  Shrimp Stir-fry with Buckwheat Noodles

Days 5

  • Breakfast: Green Juice
  • Lunch: Green Juice + SIRT Super Salad
  • Dinner:  Chicken Breast with Kale and Salsa

Days 6

  • Breakfast: Green Juice
  • Lunch: Green Juice + SIRT Super Salad
  • Dinner:  Strawberry Buckwheat Tabouli

Days 7

  • Breakfast: Green Juice
  • Lunch: Green Juice + SIRT Super Salad
  • Dinner:  Miso Baked Cod with Greens and Sesame

What are the Facts About the Sirtfood Diet?

Some facts about sirtuins and the Sirtfood diet can be seen below.

  • The Sirtfood diet is poorly researched: Sirtuins have not been thoroughly investigated in science. There is some preliminary understanding of sirtuins but the area needs further research. 
  • The Sirtfood Diet is Not Safe for Everyone: Dietitians say that it is low in calories and is unsafe for diabetics, children, teens, pregnant or nursing women, people over 50, and people with pre-existing medical conditions. 
  • The Sirtfood Diet is Expensive: This diet requires specialized equipment like a juicer and blender. Additionally, many of the SIRT foods recommended to eat are not cheap.
  • Calorie Restriction in Non-humans: Calorie restriction has been shown in studies to boost sirtuin levels in yeast, fruit flies and some mammals.
  • Asian and Mediterranean Diets: Asian and Mediterranean diets contain the highest amounts of Sirtuin-activating foods.

Is Sirtfood Diet Considered a Healthy Diet?

No, the Sirtfood diet is not considered a healthy diet according to most nutritionists and dieticians. The diet relies heavily on calorie and food restriction, which could trigger unhealthy eating patterns in individuals prone to disordered eating.

The calorie content of the Sirtfood diet is far too low for diabetics, children, teens, pregnant or nursing women, people over 50, and people with pre-existing medical conditions.

Is Sirtfood Diet Expensive?

Yes, the Sirtfood diet is expensive. It requires dieters to purchase a high-powered blender or juicer to make the essential Sirtfood diet juice. Many of the foods recommended to consume daily are expensive, such as walnuts and leafy greens.

The Sirtfood diet also restricts individuals from supplementing meals with cheaper foods like potatoes, grains, beans, and legumes for their lack of sirtuin activation.  

What Does the Sirtfood Diet PDF Involve?

The Sirtfood Diet book, available online and in stores, provides readers with all the insights needed on how the Sirtfood diet works and how to follow it.

The book illustrates the Matten and Goggins experience uncovering the mystery of sirtuins while completing their Master’s degrees. It explains what the SIRT gene does in the body and how best to activate it.

The book also has a number of SIRT-focused recipes to try at home and is available as a physical copy, ebook, or audiobook. 

How to Find a 3D Sirtfood Diet Printable Plan?

The Sirtfood Diet Book is available for purchase on Amazon, Barnes & Noble, iBook, Simon & Schuster, and much more. For more options on how to get The SirtFood Diet book as a physical, ebook, or audiobook, please visit The Sirtfood Diet website. 

What are the Similar Diets to Sirtfood Diet?

Listed below are some diets that are similar to the Sirtfood diet. These similar diet plans include the Asian and Mediterranean diets, low carb diets and the Paleo diet.

What are the Similar Diets to Sirtfood Diet
What are the Similar Diets to Sirtfood Diet?
  • Asian and Mediterranean Diet: Asian and Mediterranean diets include tons of sirtuin-activating foods, but without the calorie restriction. It’s no wonder doctors recommend it for diabetics and heart patients. 
  • Low Carb Diets: The low carb diet focuses on eating plenty of non-starchy vegetables like celery and leafy greens like kale with a protein rich main. 
  • Paleo Diet: Paleo Diets include lots of fruits, vegetables, lean meats, nuts, and seeds. Much like the Sirtfood Diet, processed foods are not allowed. 

What Is the Difference Between a Sirtfood Diet and Keto?

The Sirtfood and Keto Diet are both popular diets based on fundamentally different scientific principles. Both the Sirtfood and Keto Diet are low carb diets that restrict high-starch carbohydrates like grains, beans, legumes, and potatoes.

The Sirtfood diet focuses on activating sirtuin proteins with calorie restriction and consuming sirtuin-activating foods. On the other hand, the Keto diet centers on bringing the body into ketosis by cutting out virtually all sources of carbohydrates.

Are Sirtuins Antioxidants?

No, sirtuins are not antioxidants but many of the foods high in sirtuin activators are rich with antioxidants such as coffee, green tea, dark chocolate, blueberries and kale.

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The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.