We have all seen how Adele shocked the world and nearly broke the internet when she suddenly showed up with her new look. The singer, who was once deemed “too unattractive to be a pop star”, stunned with a new, slimmer figure and a dramatically altered look that included long dark hair. It’s been the talk of the town for weeks, with many people remarking about how she looks more like Adele. She has since revealed that this was intentional. Along with several weight loss activities, it was also revealed that Adele also followed the Sirtfood Diet plan, which is now a popular lifestyle.
What exactly is the Sirtfood Diet Plan?
The Sirtfood diet plan was designed by Dr. Sinclair, who is a professor of medicine at the University of Oxford. The idea behind this diet is to eat food with high levels of polyphenols in order to promote health and longevity. The Sirtfood diet plan is a diet that is based on the idea that a healthy and balanced diet can be achieved by eating foods that contain high levels of polyphenols. This includes food such as blueberries, chocolate, red wine, and an assortment of fruits. This diet has been shown to be able to help prevent age-related diseases such as Alzheimer’s disease and cancer. The Sirtfood diet plan is not a low carb or high carb diet. Instead, it is a semi-vegetarian or vegan diet.
There are two types of Sirtfood diets: the Sirtfood diet plan and the Sirtfood diet for longevity. The longevity version is a long term, low carbohydrate diet that includes meat, fish, eggs, saturated fat and dairy products. The lifespan version is a short term, high carbohydrate diet that excludes meat, fish, eggs, saturated fat and dairy products. The Sirtfood diet plan is focused on eating fresh foods that help to control blood glucose levels and reduce inflammation. Foods in the diet are rich in antioxidants, phytonutrients and flavonoids which, as we have briefly mentioned above, can help to prevent cancer and other chronic diseases. The Sirtfood diet for longevity is similar but has different guidelines and is designed for those with chronic diseases, such as diabetes or heart disease.
As we have mentioned previously, the Sirtfood diet plan is focused on eating fresh foods to help control blood glucose levels; it also limits sugar intake. This can be achieved by focusing on fruit and vegetables in the diet. The lifespan version of the Sirtfood diet includes foods that contain a high amount of antioxidants in addition to fruits and vegetables. The Sirtfood diet plan is based on foods that reduce your risk of heart disease; eating these foods can help create a healthy heart. Foods in the diet plan include nuts, olive oil, fish, whole grains and legumes.
Is the Sirtfood Diet effective?
The developers of the Sirtfood Diet make big claims, such as that it can boost weight loss, activate your “thin gene,” and prevent diseases.
The difficulty is that there isn’t much evidence to back up these statements.
So yet, there is no clear evidence that the Sirtfood Diet is more effective than any other calorie-restricted diet in terms of weight loss.
And, while many of these foods offer health benefits, no long-term human research have been conducted to assess whether consuming a diet rich in sirtfoods has any tangible health benefits.
Nonetheless, the Sirtfood Diet book draws on the findings of a pilot study undertaken by the authors with 39 individuals from their fitness club.
However, the findings of this study do not appear to have been reported elsewhere.
The participants followed the diet and exercised daily for one week. Participants shed an average of 7 pounds (3.2 kg) and maintained or even grew muscle mass by the end of the week.
However, these findings are scarcely surprising. Limiting your calorie intake to 1,000 calories per day and exercising at the same time will almost always result in weight loss.
Regardless, this type of rapid weight loss is neither genuine nor long-lasting, and this study did not follow up with patients beyond the first week to determine if they gained any of the weight back, which is common.
When you are deprived of energy, your body uses up its emergency energy reserves, or glycogen, in addition to burning fat and muscle.
To be stored, each molecule of glycogen requires 3-4 molecules of water. When your body depletes glycogen, it also depletes this water. It’s referred to as “water weight.”
Only around one-third of the weight loss during the first week of intense calorie restriction comes from fat, with the remaining two-thirds coming from water, muscle, and glycogen.
When you increase your calorie intake, your body replaces its glycogen stores, and the weight returns.
Unfortunately, this form of calorie restriction might cause your body’s metabolic rate to slow, requiring you to consume even fewer calories per day for energy than previously.
This diet may help you lose a few pounds at first, but they will most certainly return once the plan is over.
In terms of illness prevention, 3 weeks is probably not long enough to have any detectable long-term benefit.
Adding sirtfoods to your daily diet, on the other hand, may be a beneficial choice in the long run. In that scenario, you might as well skip the diet and get started right away.
How to follow the Sirtfood Diet Plan
The Sirtfood Diet is divided into two phases that span a total of three weeks. Following that, you can continue to “sirtify” your diet by incorporating as many sirtfoods as possible into your meals.
The particular recipes for these two phases can be found in the diet’s developers’ book “The Sirtfood Diet.” To follow the diet, you must purchase it.
The meals are packed with sirtfoods, but they also include components other than the “top 20 sirtfoods.”
The majority of the components and sirtfoods are readily available.
However, three of the hallmark components necessary for these two phases — matcha green tea powder, lovage, and buckwheat — may be prohibitively expensive or difficult to obtain.
Green juice is an important aspect of the diet, which you’ll need to brew yourself one to three times per day.
Because the components are given by weight, you’ll need a juicer (not a blender) and a kitchen scale. The recipe is as follows:
Sirtfood green juice
- 75 g (2.5 oz.) kale
- 1 ounce (30 grams) arugula (rocket)
- 5 g of parsley
- 2 sticks celery
- 1 inch (0.5 cm) ginger
- a quarter of a green apple
- a quarter lemon
- 1/2 a teaspoon green tea matcha
Except for the green tea powder and lemon, juice all of the ingredients together and pour into a glass. Hand-squeeze the lemon, then add the lemon juice and green tea powder to your juice.
The first phase lasts 7 days and consists of calorie restriction and plenty of green juice. It claims to help you lose 7 pounds (3.2 kg) in 7 days and is intended to jump-start your weight reduction.
Calorie intake is limited to 1,000 calories for the first three days of phase one. You consume three green juices every day in addition to one meal. Every day, you can choose from the book’s recipes, which all include sirtfoods as a major course.
Miso-glazed tofu, a sirtfood omelet, or a shrimp stir-fry with buckwheat noodles are some meal ideas.
Calorie intake is increased to 1,500 on days 4-7 of phase one. This includes two green juices per day and two additional sirtfood-rich meals from the book.
The second phase lasts two weeks. During this “maintenance” period, you should continue to lose weight steadily.
There is no calorie limit for this period. Instead, you consume three sirtfood-rich meals and one green drink per day. Again, the dinners are picked from the book’s recipes.
After the diet
You can repeat these two processes as many times as you want to lose more weight.
After completing these steps, you are encouraged to continue “sirtifying” your diet by introducing sirtfoods into your meals on a regular basis.
There are several Sirtfood Diet books available, all of them contain sirtfood-rich recipes. You can also incorporate sirtfoods into your diet as a snack or in existing meals.
You are also recommended to continue drinking the green juice every day.
As a result, the Sirtfood Diet becomes a lifestyle transformation rather than a one-time diet.
Advantages of doing the Sirtfood Diet
There are several advantages in doing the Sirtfood Diet as opposed to other diet plans. For one, the Sirtfood Diet is more sustainable. It is easy to follow and does not require any preconceived notions of what a certain food should be. It also is easier to stick with the diet, as the Sirtfood Diet can be done in small steps that are doable without much effort. The Sirtfood Diet also has extensive research behind it, and is well-documented in scientific journals.
Several studies have been conducted on the Sirtfood Diet and others have used it to develop diet plans. Some of these studies have shown that the diet may reduce the risk of certain diseases, such as Alzheimer’s, cancer, gallbladder disease and heart disease. Other studies show that it may increase lifespan by reducing inflammation in the body and the risk of various diseases. There is not enough evidence to know for sure if the diet will work for everyone, but many people are seeing positive effects from the diet. Since it is difficult to tell if there are any improvements in health from a short period of time, some people believe that the effects will only be noticeable after a year or more. in Adele’s case, she has seen great benefits from the diet and is continuing to eat the healthy food that she does not want to change.
Another benefit of doing the Sirtfood Diet Plan properly is that it can immensely improve the overall health of your body. Some people have had their doctors test them for a heart attack after following this diet for about six months and found that their lipid levels have improved, as well as other factors related to heart health. The Sirtfood Diet Plan can also improve the functioning of your digestive system and help reduce inflammation. Once you have finished your Sirtfood Diet Plan, it is recommended that you continue to eat healthy. You might want to use the wisdom from this plan to create a healthy eating plan for yourself that lasts some time beyond the six-month duration of Phase 1, but it is ultimately up to you to decide what is best for your body.
Disadvantages of doing the Sirtfood Diet
While this diet plan is indeed a great way to lose weight and get in shape, there are also some disadvantages in doing the Sirtfood Diet Plan. One is that the individual will have a limited range of foods that they can consume. This is because the diet plan only allows for certain foods from the list of the allowed fruits and vegetables that are in the diet.
Another disadvantage is that the individual may not see results or improvements in their health as quickly as they had hoped for. This is because the person may be more focused on making changes in their life than on the changes in their body. It is also possible that each body may react differently on the diet. After all, there is no one-size-fits-all when it comes to losing weight. We also have different physical goals.
Another disadvantage of doing the Sirtfood Diet Plan is that it can be difficult to maintain the diet over a long period of time. This is because some foods may cause adverse reactions like vomiting and diarrhea. Some people also do not appreciate the diet because they have been on other fat loss diets before, without any significant change in their weight and health.
Workout Routines to engage in while doing the Sirtfood Diet Plan
What some people fail to realize is that doing the diet alone is not enough to achieve that physical body that they so badly desire. With every great diet plan, must also come great workout routines. This means that when you are doing the Sirtfood Piet Plan, you should also be engaging in physical activities such as walking, running, jogging, or anything else that will help you be in shape. A diet without exercise is like a car without gas: it’s not going anywhere. Here are some workout routines that can be helpful while doing the Sirtfood Diet Plan:
- Walking: Walking is, without a doubt, one of the most popular ways to get in shape. It can also be an easy way for you to lose weight. Walking for 30 minutes a day can help you lose about 2 pounds per week. This allows your body to burn more calories than it would through any other means.
- Running: Running is another activity that has been proven to help people lose unwanted fats and weight. As a matter of fact, running with the right gear can actually help people burn more calories in a shorter period of time than any other exercise. According to experts, running on a treadmill for 30 minutes at an incline of 10 percent burned about 36 calories. You could also see about 60 pounds lost in that same amount of time thanks to weight-loss diet plans and running gear. Another great way of burning fat and getting stronger at the same time is interval sprints. This is an exercise where you will sprint for thirty seconds and walk for sixty seconds. You can do this three times in a row, which will be around 45 minutes long. Interval sprints are very effective at burning fat, increasing stamina and muscle mass. Not only is running a great way to work on your fitness, but it can also help improve other things in your life. In fact, many people who regularly run have reported that it makes them feel more content in their lives and happier overall.
- HIIT Workouts: High Intensity Interval Training, or HIIT, is a kind of workout routine that can help the overall body lose unwanted fats and become stronger at the same time. When doing the Sirtfood Diet Plan, HIIT workouts can massively help in cutting down on fat. HIIT workouts are great for people with a busy schedule, as it only takes around thirty to forty-five minutes to finish the whole workout routine. This can mean these exercises can be done almost anywhere and at any time. The best thing is that HIIT workouts do not require any equipment, so anyone can do them! All you need is anything to make a couple of hand motions, such as a jump rope.