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The Sirtfood diet - what's behind the weight loss trend?

Sirtfood diet

The Sirtfood diet has attracted a lot of attention in recent years, especially due to its association with celebrities such as Adele, who has publicly reported on her experience and weight loss through this particular diet. If you also want to learn the secret behind the Sirtfood diet, including the science behind it and a list of sirtuin-activating foods, then you've come to the right place. We'll give you a comprehensive overview as well as a delicious recipe that you can easily make at home.

What is the Sirtfood diet?

The Sirtfood diet is based on the consumption of specific foods rich in a class of proteins called sirtuins are rich in a class of proteins called sirtuins. Sirtuins are enzymes that have been shown in studies to extend lifespan, slow down the aging process and boost metabolism. The theory behind the diet is that by increasing sirtuin activity in the body, you can improve your metabolism and therefore lose weight without losing muscle mass.

Brief digression: What are sirtuins?

Sirtuins are a family of proteins that act as important regulators in vital biological processes in the body. In research, they are often referred to as "longevity genes" or one of four longevity pathways. They play a crucial role in cell healthby delaying cell ageing, supporting DNA repair and improving the cell response to inflammation and stress. In longevity research, sirtuins are being studied intensively as they can potentially extend lifespan and reduce the risk of age-related diseases.

Sirtuins can be activated in various ways. One of these mechanisms is calorie restriction, such as fasting. Another method is to try to activate the sirtuins directly. For this purpose, secondary plant substances are the main focus of research, e.g. resveratrol, which is found in grapes and has been researched by Prof. David Sinclair.

The foods in the Sirtfood diet should also help to activate the sirtuins.

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The phases of the Sirtfood diet

The Sirtfood diet is divided into two phases:

The initial phase or phase 1:

This lasts one week and is quite restrictive. In the first three days, participants consume only 1000 calories per day, which is supplemented by three sirtfood-rich green juices and one full meal per day. From the fourth to the seventh day, the calorie intake is increased to 1500 calories, consisting of two green juices and two meals.

The maintenance phase or phase 2:

This phase lasts two weeks and is less restrictive. The participants eat sirtfood-rich meals three times a day and drink the green juice once a day.

The diet places great emphasis on integrating certain foods into the diet rather than just counting calories or avoiding certain food groups completely.

Did you know? Calorie restriction, or fasting, plays a major role in the Sirtfood diet. While the sirtfood diet has hardly been researched to date, fasting is a different story. The molecular pathways are now much better understood. If you want to find out more about fasting and the science behind it, you can read our article in the magazine . Another type of diet that is somewhat reminiscent of the Sirtfood diet is that of the Italian-American biochemist Valter Longo. His "fasting mimicking diet" (FMD), also known as mock fasting, imitates the molecular processes of fasting without completely abstaining from food.

Foods of the Sirtfood diet

The Sirtfood diet encourages the consumption of the following foods, which are known to increase sirtuin activity in the body:

  • Green tea: especially matcha, which is rich in antioxidants.
  • Dark chocolate with a cocoa content of at least 85%.
  • Red wine: Especially varieties that are rich in resveratrol, such as Pinot Noir or Burgundy.
  • Blueberries, strawberries and raspberries are rich in flavonoids.
  • Kale (green cabbage): Rich in various phytochemicals.
  • Olive oil: An excellent source of healthy fats and omega-3 fatty acids.
  • Walnuts: Full of healthy fats and sirtuin-activating nutrients.
  • Onions: Contain quercetin, a powerful sirtuin-activating flavonoid.
  • Parsley: Rich in flavonols such as apigenin
  • Soybeans: A good source of protein and rich in sirtuin-activating isoflavones.
  • Buckwheat: Gluten-free and rich in nutrients.

These foods are not only healthy, but also versatile and can be used in a range of recipes.

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A simple sirtfood recipe: Kale salad with roasted walnuts and blueberries


  • 200 g kale, roughly chopped
  • 100 g blueberries
  • 50 g walnuts, lightly roasted
  • 2 tablespoons olive oil
  • Juice of half a lemon
  • Salt and pepper to taste


Mix the kale with the olive oil and lemon juice in a large bowl. Knead well to soften the kale.

Add the blueberries and toasted walnuts.

Season to taste with salt and pepper and stir well.

Arrange the salad on plates and serve.

This recipe is not only rich in sirtuin-activating ingredients, but also delicious and refreshing. It is perfect as a side dish or light lunch.

How much weight can you lose on the Sirtfood diet?

In terms of weight loss, the result varies depending on the individual metabolism, the initial situation and the exact adherence to the diet. It is important to note that rapid weight loss in the initial phase is often partly due to the loss of water and muscle mass, not just the loss of fat. The long-term effects and sustainability of the Sirtfood diet have not yet been fully scientifically investigated.

As with any diet, it is recommended to seek professional medical advice before making significant changes to your diet, especially if you have pre-existing health conditions or if you are aiming for long-term weight loss and health improvement. Diabetics in particular should seek medical advice for such selective diets.


The Sirtfood diet offers an interesting perspective on weight loss and health by focusing on activating specific proteins in the body and encouraging the consumption of certain foods. As with any diet, it is important to be fully informed and seek expert advice where necessary before making any major dietary changes. However, this approach could be a useful addition to a healthy lifestyle and make a positive contribution to overall wellbeing.


  • Akan, Otobong Donald et al. "Sirtfoods: New Concept Foods, Functions, and Mechanisms." Foods (Basel, Switzerland) vol. 11,19 2955. 21 Sep. 2022, Link
  • Zhou, Dan-Dan et al. "Effects and Mechanisms of Resveratrol on Aging and Age-Related Diseases." Oxidative medicine and cellular longevity vol. 2021 9932218. 11 Jul. 2021, Link
  • Wu, Qi-Jun et al. "The sirtuin family in health and disease." Signal transduction and targeted therapy vol. 7,1 402. 29 Dec. 2022, Link
  • Dai, Han et al. "Sirtuin activators and inhibitors: Promises, achievements, and Link