The sirtfood diet is one of the latest diets to capture consumer interest as a means of improving health and promoting weight loss. According to the authors, sirtfoods are a group of foods that increase the activity of sirtuin, a type of protein that mimics the effects of fasting and exercise. The diet claims to enable the body to better control blood sugar levels, burn fat, build muscle and boost health and memory. It also promises rapid weight loss—lose 7 pounds in 7 days!
How it Works
The sirtfood diet is based on 20 foods that are high in sirtuins. Examples include celery, chocolate, coffee, matcha green tea, kale, Medjool dates, strawberries, turmeric, walnuts, and red wine.
The diet is broken down into two phases—the first lasting for three days restricts calories to 1,000 per day. Meals consist of three green juices and one sirtfood-approved meal. Phase two lasts four days and increases calories to 1,500 per day with two green juices and two meals.
“Eating only 1,000-1,500 calories a day will definitely result in weight loss,” says registered dietitian nutritionist Ruth Frechman, Owner of On the Weigh, Burbank, CA. “But don’t be surprised, if you feel “hangry”! 1,000 calories is not a lot of food.”
There is also a maintenance plan that isn’t focused on calories but
encourages portion control, well-balanced meals, and filling up on sirtfoods. The maintenance plan features three meals, one green juice, and one or two sirtfood snacks.
Strengths and Weakness
Research has not yet backed up the health claims for sirtfoods. “But there are benefits to the diet,” says Frechman, author of The Food Is My Friend Diet. “The green juices and other foods in the plan are loaded with phytonutrients, which reduce the risk of heart disease and cancer. The green juices may also produce a feeling of fullness from the fluids and fiber, which is good.”
The two phases of the diet are not nutritionally balanced, however these phases only last seven days which minimizes the risk for nutrient deficiency. “Even though the diet contains healthy foods, drinking juices may not be sustainable long-term,” says Frechman. The green juice is made with kale, arugula, flat-leaf parsley, celery, green apple, fresh ginger, lemon, and matcha powder—all healthy ingredients.
If you choose to follow the sirtfood diet, Frechman says there are a few things to keep in mind. “Make sure you
get enough protein and physical activity. Also, listen to hunger cues. And don’t forget to thoroughly clean your juicer every day to avoid dangerous bacteria from building up.”
Bottom Line
You should choose your foods wisely. A healthy diet includes a variety of vegetables and fruits, whole grains, fat-free or low-fat dairy foods, lean meats, and other proteins.
Weight loss is one of the best ways to manage diabetes. Losing as little as 10 to 15 pounds is enough to improve blood glucose levels. Weight loss can also improve blood cholesterol and triglyceride levels, improve blood pressure, and help you live longer with a better quality of life.
Studies show a slow, gradual weight loss of half a pound to one-pound weekly is the best weight-loss rate.
Be sure to discuss your weight loss plans and goals with your health care provider. When eating healthier, you may need an adjustment in your medication.
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully
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