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The Sirtfood Diet: Does it Really Work?

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By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

Sirtfood Diet

The Sirtfood Diet has increased in popularity among numerous celebrities, but you might be curious to know if this type of low-calorie eating plan is right for you.

If you're wondering what the Sirtfood Diet is, you're not alone.

Celebs like Adele and Pippa Middleton reportedly love the trendy Sirtfood Diet.

But can it really help YOU reach your goal weight and maintain it long-term?

Knowing more about the pros and cons of the Sirtfood Diet helps you better understand if this type of eating plan is right for you.

Want a proven diet plan that's simple and sustainable? Watch this video!

What is the Sirtfood Diet?

The Sirtfood Diet is one of the latest weight-loss trends you might have heard about recently, as it’s a favorite among celebrities and non-celebrities alike.

The diet includes foods like chocolate and red wine, which is one reason for its popularity, as well as Sirtfood Diet signature green juices.

Sirtfood Diet creators claim the meal plan helps prevent disease, burns fat, helps you maintain lean body mass, and leads to rapid weight loss.

But is the Sirtfood diet safe and effective? The answer might surprise you.

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What Foods Can You Eat on the Diet?

The main focus of the Sirtfood Diet includes a group of proteins (sirtuins) that appear to regulate your metabolism and reduce inflammation.

Some of the numerous Sirtfood Diet foods you can eat while following this type of weight loss meal plan include:

  • Strawberries
  • Blueberries
  • Medjool dates
  • Kale
  • Arugula
  • Parsley
  • Onions
  • Soy
  • Extra virgin olive oil
  • Red wine
  • Dark chocolate
  • Coffee
  • Matcha green tea
  • Turmeric
  • Buckwheat
  • Walnuts
  • Lovage
  • Bird’s eye chili
  • Red chicory
  • Capers
  • Green juices

In addition to eating these top 20 Sirtfoods and green juices, you’ll reduce your overall calorie intake when following Sirtfood Diet meal plans.

When you sign up for the Sirtfood weight loss program, you receive recipes and meal plans that help you abide by the diet's guidelines for losing weight rapidly.

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How Can I Follow the Sirtfood Diet?

The Sirtfood Diet plan consists of two separate phases, which last for three weeks total.

Sirtfood Diet creators encourage you to eat plenty of sirtfoods, even after you reach your goal weight, to maintain optimal health long term.

Phases of the Sirtfood Diet include:

Phase One

During phase one of the Sirtfood Diet plan, which lasts seven days, you restrict your calorie intake and drink a large amount of homemade green juices (you’ll need to purchase a juicer if you don't already have one).

Sirtfood Diet creators developed phase one of the Sirtfood Diet to jump-start your weight loss, so you can lose up 7 pounds within the first week of dieting.

You’ll eat just 1,000 calories daily when you first begin the Sirtfood Diet plan.

Three servings of green juices daily plus one sirtfood-rich meal is on the menu during the first three days of the Sirtfood Diet.

You’ll choose meals from a Sirtfood Diet recipe book, which includes a variety of nutritious ingredients.

An example of a Sirtfood Diet green juice recipe includes:

  • 5 ounces of kale
  • 1 ounce of arugula
  • 2 celery sticks
  • 5 grams of parsley
  • 1/2 inch of ginger
  • Half of a lemon
  • Half of a green apple
  • 1/2 teaspoon of matcha green tea powder

To prepare a Sirtfood Diet green juice recipe, use a juicer to juice all ingredients except the lemon and matcha powder.

Juice the lemon separately and add it to the mixture, along with the matcha green tea powder.

After the first three days of following a 1,000-calorie Sirtfood Diet meal plan, you can increase your calorie intake to 1,500 calories daily during days 4-7.

During this time period, you're to consume two green juice drinks daily plus two meals rich in sirtfoods.

Phase Two

During phase two of the Sirtfood Diet, which lasts for two weeks, you continue losing weight.

You don’t have to count calories during this phase, but you’ll eat three sirtfood-rich meals plus one green juice every day.

After completing three weeks of the Sirtfood Diet, you can repeat phases one and two as often as you’d like to drop additional weight.

Sirtfood Diet creators recommend you continue incorporating sirtfoods into daily meal plans, even after you reach your goal weight, to stay healthy and prevent weight regain.

You can use Sirtfood Diet recipes and consume green juices regularly, adopting healthy lifestyle habits you can maintain for a lifetime.

Looking for a quick and easy way to count calories? This video shows you how!

Is the Sirtfood Diet Healthy?

Sirtfood Diet foods are healthy, as they're rich in antioxidants and essential nutrients.

Some people even classify sirtfoods as superfoods, as studies show they help reduce inflammation and chronic diseases while strengthening your body’s immune system.

However, the nature of Sirtfood Diet eating plans aren't sustainable long-term for many people.

Eating just 1,000 calories daily is usually recommended only under medical supervision, as you’re at risk of nutritional deficiency, feeling hungry, physical and mental fatigue, and irritability when drastically reducing your calorie intake.

Your personalized calorie needs for weight loss vary by your age, gender, and activity level.

There’s no one-size-fits-all calorie recommendation for women, even during weight loss.

For that reason, it's difficult to assign an energy goal of 1,000 or 1,500 calories for every dieter.

Because the Sirtfood Diet is restrictive, it might be difficult for you to follow long-term.

Nutritional deficiency is a concern if you’re eating the same small selection of foods all of the time.

While green juices are healthy and abundant in vitamins and minerals, you can increase heart-healthy fiber in your diet by eating whole fruits, fresh vegetables, and other fiber-rich foods instead of juices.

Furthermore, the flavor of homemade green juices isn't for everybody and you might not love how they taste.

Red wine, a staple in Sirtfood Diet meal plans, isn't necessary for effective weight loss and can even hinder weight loss if you drink it in excess.

After three weeks of restricting your calorie intake, increasing the volume of food you eat might lead to weight regain over time.

The bottom line — the Sirtfood Diet is restrictive and more of a short-term, rapid weight loss strategy rather than a long-term healthy eating plan you can sustain for life.

Watch this video for tips on how to safely and consistently lose weight and diet more effectively.

Is There a Better Way to Lose Weight?

While often effective, at least short-term when you follow the Sirtfood Diet the way it's designed, this type of eating plan isn't for everybody.

By choosing a well-balanced, reduced-calorie meal plan instead, you can lose weight at a slow, steady pace and adopt healthy habits you can maintain for a lifetime.

Well-Balanced Eating

If you'd like to reach a healthy weight without feeling tired, deprived, or hungry, consider Fit Mother Project meal plans instead of the Sirtfood Diet.

FMP was designed specifically with the needs of busy women in mind.

Rather than eating mainly sirtfoods, you can include sirtfoods in a well-balanced, reduced-calorie eating plan rich in fruits, vegetables, whole grains, legumes, nuts, seeds, healthy protein foods, low-fat dairy foods or plant equivalents, and heart-healthy fats.

You'll eat three meals plus two or three snacks daily, or 5-6 smaller meals.

At mealtime, aim to fill half of each plate with non-starchy vegetables like leafy greens, asparagus, cucumbers, tomatoes, mushrooms, broccoli, zucchini, bell peppers, broccoli, or cauliflower.

Fill the other half of your plate with protein foods (chicken, turkey, fish, seafood, eggs, tofu, etc.) and fiber-rich starches like whole grains, sweet potatoes, corn, peas, black beans, lentils, or other legumes.

Eat a variety of heart-healthy fats like avocados, nuts, seeds, olive oil, canola oil, olives, hummus, or fatty fish.

Don't forget to add calcium-rich dairy foods or plant-based alternatives, such as low-fat milk, Greek yogurt, cottage cheese, plain kefir, reduced-fat cheese, plant milk, or whey- or casein-based protein shakes.

This video teaches you basic nutrition, giving you 4 actionable ways you can eat healthier TODAY!

Reduced-Calorie Meal Plans

Reducing your calorie intake, or burning more calories than you consume with increased physical activity, creates a calorie deficit needed for weight loss.

However, the Centers for Disease Control and Prevention (CDC) recommend losing weight at a slow, steady pace of 1-2 pounds weekly to help keep lost weight off long-term.

To create a calorie deficit that allows you to drop 1-2 pounds per week, you can reduce your current calorie intake by 500-1,000 calories daily.

Or, create the same calorie deficit by eating fewer calories and burning additional calories through increased physical activity.

As we mentioned, everyone is different. Learn more about gender differences in diet and exercise as we sort the myths from the facts.

Regular Exercise

In addition to eating fewer calories to reach your goal weight, getting regular exercise can enhance weight loss.

Studies show that exercising regularly helps you maintain your weight loss long-term, reducing the risk of weight gain associated with aging.

Aim to get at least 30 minutes of exercise in most days of the week.

Combine strength training with cardiovascular exercise to achieve the best results.

Try Fit Mother Project fat-burning workouts to obtain the figure you desire, as well as increases in strength and energy and a lower risk of disease.

Add at least 45 minutes of activities of daily living to your regular routine in addition to exercise.

Examples include vacuuming, doing laundry, grocery shopping, cleaning windows, doing outdoor yard work, playing outside with your kids, or walking your dog.

This video will help you create your own home workout plan!

Motivational Support

Gaining motivational support for weight loss is more important than you might think to achieve long-lasting success.

Studies show that social support helps you better adhere to your weight loss plan of choice.

Find a friend, family member, or health coach to keep you on track with healthy eating and regular exercise during your weight loss journey.

When you join the Fit Mother Project, you receive motivational support from medical experts and social support from private Fit Mom social media group members.

Not getting the support you need? Here's what to do about it.

Nutrition Education

Being educated about nutrition, healthy eating, and other disease-reducing lifestyle habits is one of the best ways to reach your goal weight and stay healthy for life.

The Fit Mother Project team offers personalized nutrition and fitness education.

They provide weekly newsletters, email health coaching support, recipes, and more to keep you on track with your weight loss plan and reduce the risk of nutritional deficiency, chronic diseases, and fatigue.

Nutrition education makes long-term healthy weight management easier.

These 7 principles of nutrition are always true, no matter what your diet consists of. Find out what you SHOULDN’T be eating.

Scheduled Routines

Setting and sticking with a daily routine is one of the best ways to eat right, complete daily exercise, and get the sleep needed to keep your appetite under control and energy levels high.

For example, go to bed at the same time each night and wake up at the same time each morning.

Aim to get at least 7 hours of sleep each night.

Optimize sleep quality by sleeping in a cool dark room free from distractions.

Don't exercise right before bed or drink caffeine late in the day.

Avoid going to bed hungry or very full.

Build exercise into your daily routine, eat meals and snacks at regular time intervals, and schedule in time to relax and de-stress.

Getting into a routine ensures the best chance of reaching your goal weight and maintaining it long term.

While it's perfectly fine to have a “cheat” day every now and then, make doing so an exception rather than a habit.

Learn how to improve your sleeping habits, helping you to wake up feeling well-rested.

Get the Diet That's Right For YOU!

Regardless of the type of weight loss diet you choose, including kale, other leafy greens, olive oil, walnuts, berries, green juices, and other sirtfoods in your meal plans on a routine basis is a good idea.

However, you don't have to abide by a restrictive Sirtfood Diet meal plan to drop excess weight.

If the Sirtfood Diet isn't for you because you don't like drinking green juices, you feel hungry on the plan, or it causes physical or mental fatigue, consider the Fit Mother Project 30X (FM30X) weight loss program instead.

FM30X healthy eating is one of the best ways to get fit, achieve your goal weight, and feel great along the way.

It's worked for hundreds of thousands of busy moms of all ages.

Sign up for FM30X today or try the free Fit Mom 3-Day Weight Loss Jumpstart to get started on the journey toward your goal weight and optimal health today!

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Erin Coleman

Writer, The Fit Father Project & Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the Sirtfood Diet.

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