Lose weight with sirt food – this is how the diet works

Do you want to look fresher and lose weight in a healthy way? With the sirt food diet and additional exercise, this is quickly possible. We have suitable sirt food recipes based on foods with sirtuins and tell you how the new trendy diet works.

Book tip: Lose weight with Sirtfood: More tips, recipes and a 2-week weight loss program can be found in ” Loose Weight with Sirtfood ” by Prof. Dr. medical Bernd Kleine-Gunk (GU, 128 p., 12.99 euros).

This is sirt food

The two nutritionists Aidan Goggins and Glen Metten coined the term the sirt food diet . Similar to the low-carb diet, the Sirtfood diet relies on proteins, so-called sirtuins.

Sirtuins are a group of endogenous proteins that perform certain functions in the cells, such as cell protection and cell metabolism. There are currently seven sirtuins in the human body that are said to be stimulated by sirt food, among other things.

This is how the diet works

The sirt food diet can be divided into three phases.

Phase 1
On the first to the third day only 1000 kcal are consumed in the form of green juices and one main meal. The juices are z. B. made from celery, apples, kale or rocket. The main meal should be high in protein and filling. This prevents cravings.

Phase 2
Now the calories are increased to 1500. The menu expands to two main meals and two green juices per day. This phase is continued until the desired weight is reached.

Phase 3
In the last phase, the weight is stabilized again so that the daily calorie requirement is now 1800 kcal. Sirt foods and protein are still on the menu. It is now important not to fall back into old eating patterns in order to prevent the yo-yo effect.

Foods containing sirtuins

  • buckwheat
  • Knoblauch
  • parsley
  • Saddlery
  • Green tea
  • Curcuma
  • walnuts
  • Soy
  • strawberries
  • dark chocolate
  • Black coffee
  • Chilis
  • Kale
  • capers
  • blueberries
  • Red onions
  • Rocket
  • cold-pressed olive oil
  • red wine

effects on the body

The fact that the proteins have an effective effect on the body is made clear by their effect, because with them you can successfully lose weight, feel fitter and younger. The reason for the positive changes lies in the tasks they perform in the body:

  • Cells are repaired
  • Cell aging is slowed down
  • Food cravings are prevented
  • Fat burning is boosted
  • Strengthening of the immune system
  • protection against stress

Sirtfood diet – these are the risks

Even if sirtuins are apparently important for our body, many nutrition experts advise against the trend diet. Eating only 1000 calories for three days is not only difficult, but above all a guarantee for a yo-yo effect. In addition, you cannot have a balanced diet just from the foods on the sit-food list. This diet is therefore not recommended in the long term. It is also assumed that the body loses some water due to the lack of calories and this is the reason for the enormous weight loss.

On the following pages we have put together delicious and healthy recipes with Sirtfood for you!

Buckwheat pancakes with apple sauce

Ingredients for 2 people:

  • 25 grams of buckwheat flour
  • 25 g Dinkelmehl (Type 630)
  • 3 apples
  • 2 Table spoons of milk
  • 50ml of water
  • 1 No.
  • 1 tbsp chopped walnut kernels
  • 1 date
  • 1 stick of cinnamon
  • 1/3 tsp baking powder
  • 1 tsp sunflower oil
  • some lemon juice
  • salt

Preparation:

  1. For the pancakes, mix both types of flour with a pinch of salt and baking powder. Add the milk and egg and mix the ingredients with a whisk to form a smooth batter. Then cover and let rest for 30 minutes.
  2. For the applesauce, peel and quarter the apples, remove the stalk and cut the quarters into chunks. Halve, stone and cut the date into small pieces. Put the apple and date pieces in a saucepan with 50ml water, cinnamon stick and lemon juice and simmer over medium heat for 10 to 15 minutes.
  3. Grease a non-stick pan with some oil. Pour in the batter in six batches and allow the batter to spread throughout the pan. Once the top is firm and air pockets form, flip the pancake and finish cooking.
  4. Serve the pancakes with the lukewarm apple sauce and sprinkle with chopped walnuts.

Apple carpaccio with spring quark

Ingredients for 2 people:

  • 250 g low-fat quark
  • 50ml of water
  • 20 g walnut kernels
  • 2 apples
  • 2 spring onions
  • 6 radishes
  • 1/2 Bio-Citron
  • 1 bed cress
  • 2 tbsp mixed frozen herbs
  • 2 Msp. Chiliflocken
  • salt
  • Pfeffer

Preparation:

  1. Toast the walnuts in a non-stick pan until lightly browned. Then let them cool and roughly chop them. Wash the lemon with hot water, dry it, squeeze out the juice and mix it with 50 ml water.
  2. For the spring quark, wash and trim the spring onions and cut them into fine rings, including the greens. Wash, trim and slice the radishes. Stir both into the quark and add 2-3 tablespoons of water or mineral water if necessary. Season to taste with salt, pepper, chili flakes and 3 pinches of lemon zest.
  3. Wash, core and cut the apples into thin rings. Drizzle them with lemon water and then place them on two plates.
  4. Put the spring quark in the middle of the apple carpaccio, cut the cress and walnuts into small pieces and sprinkle them over the carpaccio.

Roter Sirt-Smoothie

Ingredients for 2 glasses:

  • 200 grams of blue grapes
  • 200 g Radicchio
  • 100 g frozen raspberries
  • 1 EL Kakao-Nibs

Preparation:

  1. Wash the radicchio, remove the stalk and roughly chop the leaves. Wash the grapes and pluck the blue grapes from the stalks. Wash the raspberries carefully and pat dry.
  2. Finely puree the chopped radicchio, blue grapes and raspberries with 250 ml water in a blender.

Matcha Latte

Ingredients for 2 glasses:

  • 500 ml soy drink
  • 2 Sternanis
  • 1 stick of cinnamon
  • 1 Tsp Matcha Powder
  • some maple syrup or honey

Preparation:

  1. Cover and simmer the soy drink with the cinnamon stick and star anise in a saucepan over a low heat for about 5 minutes.
  2. Remove the pot from the heat and take out the cinnamon stick and star anise. Add matcha powder and whip up the latte. You can sweeten it with honey or maple syrup, depending on your preference.

Crostini with tapenade and rocket salad

Ingredients for 2 people:

  • 100 g cherry tomatoes
  • 60g pitted black olives
  • 2 leaves of kale
  • 1 clove of garlic
  • 1 anchovy fillet in brine
  • 1 bunch of arugula
  • 1 whole grain roll
  • 1 EL Balsamic vinegar
  • 1 tsp capers
  • 2 tbsp olive oil
  • 1/4 tsp herbs de Provence
  • salt
  • Pfeffer

Preparation:

  1. Wash the kale leaves, shake them dry, pluck them from the stalk and cut them into small pieces. Quarter the olives. Peel and chop the garlic, rinse the anchovy fillet in cold water and cut into small pieces. Puree everything with herbs de Provence and olive oil in a blender, add 1-2 tablespoons of water if necessary and season with salt and pepper.
  2. Wash the rocket, shake dry, cut off the rough stalks and cut the leaves into smaller ones. Wash and halve the tomatoes and remove the stalks. Mix rocket and tomatoes with balsamic vinegar, olive oil, salt and pepper.
  3. Thinly slice the whole wheat roll, toast in the toaster, spread with tapenade and serve with the rocket salad.

Asian coleslaw

Ingredients for 2 people:

  • 100 g Curry-Mango-Tofu
  • 2 spring onions
  • 1/2 small red cabbage
  • 1 small apple
  • 1 carrot
  • 1 stick of celery
  • 1 piece of ginger
  • 1 small red chilli
  • juice of 1 lime
  • 1/2 TL Rohrohrzucker
  • 3 EL Coriander leaves
  • 1 tbsp olive oil
  • 1/2 tsp salt

Preparation:

  1. Wash the red cabbage, cut in half lengthways, cut out the stalk and cut both halves into thin strips. Salt and knead with your hands (use disposable gloves) until the cabbage is soft. Then let steep for 10 minutes.
  2. Peel the carrot, wash and quarter the apple and remove the core. Grate both ingredients and mix with 1 1/2 tablespoons lime juice.
  3. Peel and finely chop the ginger, halve the chili, remove the seeds and finely chop the pod. Mix both with the lime juice, sugar and salt and fold in the olive oil.
  4. Wash, trim and cut the spring onions into fine rings. Mix half with apple, dressing, red cabbage and carrots and half with coriander. Leave for 15 minutes.
  5. Cut tofu into cubes. Cover the salad with it and sprinkle with the remaining onions and coriander.

Indian potatoes with ginger spinach

Ingredients for 2 people:

  • 6 small jacket potatoes from the day before
  • 250 g frozen leaf spinach
  • 100 g yoghurt (1.5% fat)
  • 1 large onion
  • 1 clove of garlic
  • 1 piece of ginger
  • 2 tbsp olive oil
  • 1/2 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/2 TL Masala Salt
  • 2 Msp. Chiliflocken
  • salt
  • Pfeffer

Preparation:

  1. Halve or third the potatoes. Peel and cut the onion into rings. Peel and finely chop the garlic and ginger.
  2. Heat 1/2 tsp oil in a saucepan and sauté garlic and ginger. Add spinach, salt, pepper and let thaw covered over medium heat. Cook for another 3-5 minutes.
  3. Meanwhile, heat the remaining oil in a pan and sauté the onion until golden, add the potatoes, season with the garam masala, salt and pepper and sauté over medium-high heat for 5-6 minutes until crispy. Lightly salt and pepper the yoghurt.
  4. Arrange the plate with the potatoes and serve the yoghurt as a dip.

Lamb tagine with green beans

Ingredients for 2 people:

  • 250 g lamb (from the leg)
  • 250 grams of green beans
  • 200 ml lamb stock (or beef stock)
  • 4 dates
  • 2 onions
  • 1 big carrot
  • 1 clove of garlic
  • 1/2 bunch of parsley
  • 1/2 bunch coriander greens
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1/2 tsp ground turmeric
  • 1/2 tsp sweet paprika powder
  • 2-3 Msp. Chili powder
  • juice of 1 lemon
  • salt
  • Pfeffer

Preparation:

  1. Remove fat and skin from the meat and cut into cubes. Peel and finely dice the onions and garlic. Mix the spices, 3 tbsp lemon juice and oil in a bowl. Wash the parsley and coriander, shake dry, cut into small pieces including the stalks and mix with the meat and marinade. Cover and marinate in the fridge for approx. 6 hours.
  2. Preheat the oven to 180°. Wash, trim and cut the beans into 4cm pieces. Peel the carrots, clean, cut into 4 cm pieces and quarter lengthwise. Mix the vegetables with the meat and the marinade in an ovenproof dish and season with salt and pepper.
  3. Cover and cook in the oven for about 1.5 hours. Quarter and stone the dates and mix them into the meat about 15 minutes before the end of the cooking time. Season to taste with lemon juice, salt and pepper before serving.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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