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The easy way to lose weight

Your 7-day meal plan for Adele’s Sirtfood diet

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Here’s everything you can eat on Adele’s Sirtfood diet, according to dietitian Melissa Meier. But, be warned – she has some sage advice if you’re considering this approach to eating. 

A celebrity loses weight, and the diet they attribute it to breaks the internet. Sound familiar? This time, it’s Adele.

The singer flaunted her weight loss success in her latest Instagram post, which has left fans stunned.

It’s reported that along with Pilates and help from a personal trainer three times a week, the Sirtfood diet is behind the ‘Rolling in the Deep’ singer’s transformation.

This diet is gaining traction as a way to lose weight while enjoying favourites like red wine and dark chocolate. Sounds great, right? Of course it does! But is it legit, or just health hype? And what on Earth is actually on the menu? Here’s what you need to know.

What is the Sirtfood diet?

Supposedly, the Stirtfood diet involves mostly plant foods that are rich in a particular compound, called sirtuins, which trigger genes that promote fat burning. The diet is broken into two phases which are continuously repeated.

The first phase involves three days of living on just 1000 calories and then four days on 1500 calories, and includes lots of green juices. The second phase lasts for fourteen days and includes three main meals – and you guessed it, lots of green juices.

A lot of green juice is involved. Source: iStock

A lot of green juice is involved. Source: iStockSource:BodyAndSoul

A Sirtfood diet meal plan

With these principles in mind, here’s what could be on the menu over a week during the maintenance phase (green juices aside).


  • Kale omelette
  • Muesli, yoghurt and blueberries
  • Fruit smoothie made with rolled oats and soy milk

Lunch and dinner

  • Rocket salad with tuna, tomatoes and cucumber dressed in olive oil
  • Veggie-packed spicy tofu stir fry with birds-eye chilli
  • Grilled fish with buckwheat salad
  • Chicken and soba noodle stir fry
  • Tofu burgers with wholegrain bread and salad
  • Kale salad with edamame beans and red onion dressed in olive oil
  • Spicy chicken curry served with wholegrain brown rice


  • Coffee
  • Celery and hummus
  • Fresh fruit, particularly strawberries, apples and oranges
  • Walnuts
  • Dark chocolate

You can surprisingly snack on dark chocolate on the Sirtfood Diet. Image: Pexels.

You can surprisingly snack on dark chocolate on the Sirtfood Diet. Image: Pexels.Source:BodyAndSoul

Sirtfood diet red flags to keep in mind

All-in-all, the Sirtfood diet doesn’t seem too bad from the naked eye. But as a dietitian, I’ve got a few major gripes.

To start, with I’m not a fan of the extreme restriction at the start of phase one. The idea that this phase detoxifies your body is just nonsense – your organs are more than capable of doing just that.

Plus, living on only 1000 calories a day is *really* hard work. Incessant hunger pangs are super uncomfortable, not to mention the impact that could have on your social life. You probably won’t be able to meet your daily nutrient requirements during this phase, either, thanks to the overall lack of food. Of course, there are benefits to intermittent fasting, but it’s not for everyone.

The very fact that this is a ‘diet’ is another reason I wouldn’t recommend it. The intense food rules will become too hard to stick to – so you’ll likely give in, feel guilty and then start the diet again, and continue to repeat this cycle but never really get anywhere.

It also really grinds my gears when diets like this put some foods up on a pedestal as if they’re a magic bullet – truth is, all foods can and should be a part of a healthy diet. What’s important is variety, rather than consuming large amounts of a few select foods.

If weight loss is your goal, I’d encourage you to channel your energy into making realistic lifestyle changes you can stick to, for good – rather than wasting your time with silly eating plans like the Sirtfood diet. Capiche?

Melissa Meier is a Sydney-based Accredited Practising Dietitian. You can connect with her at or on Instagram @honest_nutrition.

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