The Sirtfood Diet: The complete beginner’s guide to Sirtfood meals

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New diets and dieting strategies pop up regularly, with the Sirtfood diet being one of the latest. This diet was created by 2 nutritionists called Aiden Goggins and Glen Matten, and it grew in popularity after Adele, a popular singer, lost about 7 stones (44kg) using this diet. Adele’s weight loss has taken the world by storm and it’s been revealed that she used the Sirtfood diet.

We’ll go into what the Sirtfood diet is, how it helps you lose weight, how to do it, and sirtfood meals as well as recipes. We’ll provide a complete sirtfood list as well as scientific data on how successful this diet is.

What is the Sirtfood Diet and how does it work?

sirtfood green juice

The diet is advertised as revolutionary, and that it’s just as effective as intermittent fasting in making weight loss easy. This diet is based on research on sirtuins which are proteins that regulate metabolism, inflammation and increases lifespan [1]. The purpose of this diet is to consume foods that are high in nutrients specific to increase those proteins in the body to activate something called the ‘skinny gene’. In addition to consuming sirtfoods, the diet also includes a calorie restriction which is to enable the body to shed weight rapidly.

The sirtfood list

Plenty of research has been done on sirtfoods and the natural compounds that help to produce the proteins required for the diet to work. Below, you can find a list of top sirtfoods:

  • Apples
  • Strawberries
  • Grapes
  • Soybeans
  • Tofu
  • Shallots
  • Licorice
  • Olive oil
  • Kale
  • Red and White wine
  • Onions
  • Buckwheat
  • Blueberries
  • Matcha green tea
  • Dark chocolate (85% cocoa)
  • Parsley
  • Walnuts
  • Birds-eye chillies
  • Capers
  • Coffee
  • Lovage
  • Green Tea
  • Medijool dates
  • Turmeric

Don’t forget to also eat your meats, and especially chicken breast or steak. You can get more information on this diet from the sirtfood diet website.

How to do the Sirtfood diet? Sirtfood meals and recipes

The sirtfood diet consists of 2 phases that last 3 weeks in total. Both phases require you to follow a specific sirtfood diet meal plan which contains specific recipes. These recipes can be obtained directly from ‘The Sirtfood Diet’ book only which was written by the creators of the sirtfood diet. You can also purchase the Sirtfood diet recipe book here if you wish to get more Sirtfood recipes after you’ve completed the 2 phases.  However, the three signature ingredients required to complete the two phases are matcha green tea powder, lovage, and buckwheat. The biggest part of this diet is its green juice that needs to be taken 2-3 times daily. The Sirtfood green juice consists of the following ingredients:

  • Half a lemon
  • Half a teaspoon matcha green tea
  • 2 celery sticks
  • 5 grams parsley
  • 30 grams rocket
  • 75 grams kale
  • 1cm ginger
  • Half a green apple

In a juicer, not a blender, combine all of the green vegetables (rocket and kale), then add the celery and green apple. You may peel the lemon and put it in the juicer, but juicing the lemon by hand might be better. Then you can just add the lemon juice into the mixture instead. You should get about 250ml of green juice from this mixture. Pour a small amount of juice into a glass and top with matcha tea.

Make sure to follow the strict measurements for each and every one of the ingredients. It may be worth getting a juicer and kitchen scales. Also, make sure to use a juicer and not a blender, we recommend this juicer as it extracts up to 20% more juice and 30% more vitamins and minerals. In addition, it is easy to use, to clean and has a safety locking as well as an anti-drip spout. Therefore, not only will you obtain more juice, vitamins, and minerals but also keep your kitchen clean. It’s the best of both worlds for a person with a busy lifestyle. You can purchase the juicer here.

Phase 1 of the Sirtfood diet

The first phase lasts 7 days and requires a large calorie deficit. The week is split into 3 days and 4 days. For the first 3 days you can only eat 1,000 calories per day. Those 1,000 calories will consist of 3 sirtfood green juices, 1 sirtfood rich meal, and 2 squares of dark chocolate. The remaining 4 days consist of 1,500 calories and require you to drink 2 Sirtfood green juices as well as 2 sirtfood-rich meals. Phase 1 is quite strict in regards to alcohol, you MUST avoid it at all cost. However, you can drink tea, coffee, and green tea as much as you like. Just be cautious about drinking tea and coffee, if you are one of those people who add sugar and milk, then that can add extra calories. Make sure not to go over the intended calorie allowance.

Phase 2 of the Sirtfood Diet

Phase 2 does not focus on calorie restriction. Instead, you need to eat 3 sirtfood-rich meals, 1 green juice, and 1 or 2 sirtfood bite snacks. The snacks are mostly optional if you are hungry. All these recipes and snack recipes are provided in ‘The Sirtfood Diet’ book. In addition, you can also drink 2-3 glasses of red wine per week, and as much as you like of water, tea, coffee, and green tea.

Sirtfood Recipes

Although original sirtfood recipes are found in the book, we’ve created 4 recipes that are sirtfood diet friendly!

Papaya and turmeric smoothie

Papaya and turmeric smoothie


  • ½ medium papaya (5 oz. /150g) peeled, chopped 
  • 1 banana 
  • 1 ½ cup (350ml) coconut milk, carton 
  • ½ tsp. ground turmeric 
  • ½ lime, juice 
  • 2 tbsp. honey 
  • 1 scoop (25g) vanilla protein powder 
  • 1 cup ice 


Place all ingredients in a high-speed blender and blitz until smooth.  Divide between 4 glasses and serve immediately

Smoked Aubergine Goulash

Smoked Aubergine Goulash


  • 2 eggplants
  • 2 tbsp. olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 red bell pepper, chopped
  • 1 red chili pepper, finely chopped
  • 1 tbsp. lemon juice
  • 1 tsp. smoked paprika
  • 1 tsp. sweet paprika
  • 1 can chopped tomatoes
  • 1 tbsp. tomato puree
  • 2 tbsp. chopped parsley


Wash the eggplant and cut them into ¼ inch slices. Season on both sides with salt and put aside for about 20 – 30 minutes, until the eggplant collects water.

In a large pot heat 1 tbsp. of oil and fry the onion for 2 mins, then add the minced garlic and cook together for another 1-2 mins.

Add the chopped red pepper and finely chopped chili peppers. Fry for about 4 minutes stirring constantly.

Dry the eggplant with paper towels and cut it into cubes. Add it to the pot and add another 1 tbsp of oil. Fry for approx. 10 minutes, in the meantime mix now and then.

During the frying, add lemon juice, season with both paprika powder and freshly ground black pepper (you do not need to add salt anymore because the eggplant has already absorbed the salt).

Add in the chopped tomatoes and tomato concentrate, stir and bring to a boil.

Cover and cook for another 15 minutes until the eggplant is soft. If necessary, you can add a few tablespoons of water to reach the desired consistency of the sauce.

At the end, add the chopped parsley and check the seasoning for salt.

Serve with rice or pasta.

Malaysian Chicken Soup

Malaysian Chicken Soup


  • 1 tsp. coconut oil 
  • 1 tbsp. red curry paste 
  • 17.5 oz. (500g) potatoes, peeled, chopped 
  • 4 cups (1l) chicken stock 
  • ¾ cup (180ml) coconut milk, can 
  • 17.5 oz. (500g) sweet potatoes, peeled, chopped 
  • 2 chicken thighs (8oz./230g), skinless, boneless, chopped 
  • 2 tbsp. fish sauce 
  • 1 lime, juiced 
  • chili flakes, to serve 
  • 4 tbsp. coriander, chopped, to serve 


In a large saucepan, heat the coconut oil and the curry paste for 1-2 minutes, stirring constantly with a wooden spoon. 

Add the potatoes and chicken stock to the pan and bring to boil. Now turn the heat down and simmer for 10-15 minutes until the potatoes are tender. Take the pan off the heat and blend the soup in a food processor or with a hand blender until smooth. 

Add the sweet potatoes and coconut milk and bring to a boil. Add the chicken to the soup and cook for 15 minutes until the sweet potatoes are tender, stir occasionally.

Now, return the soup to the pan.

 Add the sweet potatoes and coconut milk and bring to the boil. Add the chicken to the soup and cook for 15 minutes until the sweet potatoes are tender, stir occasionally. 

When ready to serve, add in the fish sauce and lime juice. Serve with chili flakes and fresh chopped coriander. 

Blueberry bombs

Blueberry bombs

We derived this recipe from our recipe book, make sure to check it out for more!


  • 2 tbsps dark chocolate
  • (minimum 70% cocoa)
  • 1 tsp vanilla extract
  • 3 tbsp acacia honey
  • 4 tbsp crunchy peanut butter
  • (no added sugar)
  • 100g porridge oats (use
  • gluten-free oats if preferred)
  • 50ml light unsweetened
  • coconut milk
  • 3 tbsp mixed seeds (e.g. flaxseed,
  • sesame seeds, sunflower seeds)
  • 80g pitted prunes
  • 2 tbsps organic desiccated coconut
  • 75g blueberries


Put the chocolate in a heatproof bowl.
Pour several inches of boiling water into a shallow wide-based dish. Place over a gentle heat and allow the water to simmer
Carefully sit the heatproof bowl in the shallow dish of water. Melt the chocolate slowly, stirring regularly. Remove from heat.
Add the remaining ingredients and mix well. Refrigerate for several hours.
Roll into 15 balls. Refrigerate until ready to serve.
Store in an airtight container and refrigerate for up to 4 days.

What happens after the two phases of the Sirtfood diet?

You may repeat the two phases as often as you wish for further weight loss or you can continue including sirtfoods and sirtfood-rich meals to continue producing the proteins required to obtain the benefits of this diet. You are also encouraged to continue drinking the green juice every day.

There are many cookbooks and recipe books for the sirtfood diet, but to do it right and ensure you are doing it as prescribed by the two creators, you should purchase the original Sirtfood Diet’ book.

Does the Sirtfood diet actually work?

buckwheat smoothie bowl

The sirtfood diet encourages healthy eating with a varied and balanced diet. However, it is advertised as revolutionary and superior to any other diet yet it barely has any evidence behind it. Let’s take a look at the way the diet is constructed and how this can affect your body.

Firstly, the diet consists of healthy and nutritious foods and may protect the body against a variety of diseases. However, 3 weeks of such dieting is simply not long enough to obtain the benefits of those nutritious foods.

In addition, there are no studies that prove the weight loss superiority of this diet. One study done by the creators included 39 participants and ran over 7 days. At the end of the 7-day period, participants had lost an average of 7lbs (3.2kgs) of weight. However, this study is nowhere to be seen on any reputable source like the Google Scholar or Pubmed which raises some suspicions.

Also, these results are hardly surprising, anyone who chooses to restrict their calories to as low as 1,000 per day and exercise are likely to lose a lot of weight. However, in the first week of any kind of dieting, whether this is a Keto diet or fasting, only 1/3 of that weight loss comes from fat and the other 2/3s come from water loss. Therefore, the weight loss is simply your water rather than actual body fat. In addition, due to such a tremendous calorie restriction, your body is likely to respond quite dramatically and reduce your metabolic rate which can cause weight re-gain. This means that the diet may help you shed a few pounds in the beginning but the pounds will only pile back on once the diet is completed.

Is it healthy and sustainable?

Each phase of the sirtfood diet is extremely restricting in terms of calories, and despite the foods being nutritious, it’s unlikely to be sustainable. It may be best to simply include sirtfoods within your healthy balanced diet to obtain the health protective benefits.

Is there an eating plan for the diet?

Yes, yes there is. However, to obtain the meal plan you will need to purchase the ‘The Sirtfood Diet’ book.


In summary, the Sirtfood diet is rich in nutritious foods that protect the body against a variety of diseases but it is highly unsustainable due to calorie restriction and may cause weight re-gain due to metabolic changes. We recommend a simple balanced diet and an appropriate calorie restriction that does not cause such dramatic metabolic changes.

We care about your health, and we only provide evidence-based, reliable and unbiased information. As a result of our care and passion, we’d like to give you a head start in your health and fitness journey. Subscribe to our newsletter below to download 20 FREE nutrition and exercise tips as well as 6 Fat loss recipes.


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