Sirtfood Diet: What Is It And What Results Does It Promise?
When it comes to weight loss, news happens year after year and sometimes it is difficult to know if we are in front of the definitive plan or another trend. The Sirtfood diet is one of the latest to be presented: a three-stage plan based on the intake of juices and meals with an abundance of sirtuins.
The presence of these components is the key, as they help regulate metabolism and increase energy expenditure. The promised results: a loss of 3 kilograms a week without losing muscle mass and with a diet that even allows some whims like red wine or chocolate. Let’s see what is behind it and how it works.
What is the Sirtfood diet?
This dietary guideline is a weight loss diet. It was developed by two British nutritionists and is based on enhancing the action of sirtuins. These molecules are proteins present in the body with the main action of regulating metabolism. Hence its relationship to weight loss.
Studies associate them with the ability to impact glucose and lipid metabolism, energy balance, and fat cell regulation. It is for all this that scientists believe that its activation may be useful in the treatment of obesity and its associated complications.
At the core of the Sirtfood diet are caloric restriction along with the abundant presence of foods that contain sirtuins. This combination allows the body to increase the presence of these proteins and activate their action. The list of sirtfoods is very extensive and is summarized below:
- Fruits: strawberries, persimmons, apples or grapes.
- Cruciferous vegetables: cabbage or kale, parsley, arugula, chicory, onions and capers.
- Nuts .
- Soy: and its derivatives such as tofu.
- Olive oil.
- Spices: like turmeric.
- Chocolate: with 85% cocoa.
- Infusions: coffee and tea .
Is this diet effective?
One of the first promises of its promoters is weight loss. The problem with saying if it works is that there is no data to prove its effectiveness. In the accompanying book, the authors analyze the case of 39 participants with results of an average loss of 3 kilograms without loss of muscle mass.
However, it cannot be verified whether it is more effective than any other calorie restriction plan. For this, long-term studies on weight reduction and subsequent maintenance with different strategies would be necessary.
In addition, the weight loss of the first days is related to the loss of water and not to the reduction of fat deposits. Consequently, it is questioned whether it is maintained over time and whether there are real changes at the metabolic level and body composition.
Steps to follow the Sirtfood diet
This plan is developed in 3 phases, in which the foods and their allowed quantities are marked. The final duration time depends on the kilos that each person needs to lose. A recipe book produced by the creators makes it easier to follow.
The first stage of the diet lasts 3 days, in which 1000 calories are allowed. This is achieved with 3 green smoothies and a solid main meal. In all of them the foods that contribute sirtuins abound.
In a second phase the quantity is increased to 1500 kilocalories. It is also necessary to prepare smoothies, but in this case 2 solid meals are allowed. The duration time is variable, according to the rhythm of each person, and ends when the desired weight is achieved.
The last phase coincides with the maintenance plan and, in principle, it is a dietary guideline to always adopt. About 1800 calories are allowed and must be covered with plenty of allowed foods. Although in this period it is possible to make some cheat meals and the intake of foods that are not recommended or prohibited is authorized.
Are sirtfoods superfoods?
One of the strengths of the Sirtfood diet is the high presence of fresh and little processed foods. As has been seen in the list of all those that can be eaten, these are generally fruits, vegetables or nuts that are easy to find in the market and to introduce on a daily basis.
Apart from the presence of sirtuins in its nutritional composition, fiber, vitamins, minerals and other phytonutrients abound. The dietary guidelines promote their consumption, as they are important in reducing the risk of suffering from chronic diseases and have a positive impact on health in general.
All those foods with these healthy functions are often categorized as ‘superfoods’. And although they are actually very healthy and recommended products on a daily basis, do not be fooled: they do not produce miracles or cure diseases on their own.
It is interesting to consume them within the framework of a varied, complete diet adapted to the needs and vital moment of each person. And accompany them with good lifestyle habits, such as quality sleep, physical exercise or stress management.
Does it cause side effects?
The Sirtfood diet also has some drawbacks. The first one that is important to highlight has to do with the low energy input that occurs during the first days.
The consumption of 1000 calories a day is very restrictive and can be said to be unhealthy. The difference is very large compared to the reference intakes. These indicate that a woman of average height and weight should consume between 1800 and 2000 calories a day.
This situation, although it lasts a few days, requires the monitoring of a health professional and can cause effects on the body:
- Oxidative stress.
- Trouble sleeping, anxiety, or lack of energy.
- Decreased basal metabolism: as a result of the body’s adaptation to a lack of energy. This long-term situation is detrimental to weight control.
Experts point out that to tackle the problem of being overweight effectively it is necessary to go beyond calories. A global approach is necessary that takes into account other aspects, such as psychological, cultural or environmental.
In addition, there is a clear limitation when it comes to being able to introduce varied foods on a day-to-day basis. Although sirtfoods are of quality and easy to find, there is no place to consume the most common foods in a standard diet.
Latest recommendations on the Sirtfood diet
This eating plan encourages the consumption of healthy foods such as fruits, vegetables, or nuts. However, some of its characteristics may represent difficulty in following it and some health problem.
It is necessary to be alert to any plan that promises great weight loss in a short time and that also requires the purchase of specific products. When it comes to losing weight, the best recommendation is to put yourself in the hands of a professional.
For all those people who want to benefit from the effect of sirtuins in the body in relation to health and longevity, it is more advisable to introduce the foods that provide them within the framework of a healthy diet and with enough energy for the activity of each one.
