The Core: The Sirtfood Diet
The most consistently reported element of Adele's dietary approach is the Sirtfood Diet — a plan built around polyphenol-rich "sirtfoods" that activate SIRT1 protein pathways through their high polyphenol content. Complete Sirtfood Diet guide →
Foods Most Frequently Cited in Reports
- Matcha green tea — reported as a daily staple and a top sirtfood
- Kale — high in kaempferol, one of the most potent sirtuin activators
- Blueberries and strawberries — rich in resveratrol and quercetin
- Dark chocolate (85%+ cocoa) — epicatechin content
- Red onions and capers — quercetin sources
- Walnuts — ellagic acid and omega-3s
- Extra virgin olive oil — oleocanthal and polyphenols
- Lean proteins — grilled chicken and fish
The Calorie Structure
Reports suggest intensive phases involved ~1,000 calories per day (Phase 1 of the Sirtfood protocol). This level of restriction requires medical supervision. The maintenance phase is considerably more generous — 1,500+ calories depending on activity level. Use our free TDEE calculator to find your appropriate target.
3-Day Sample Sirtfood Plan
Day 1: Matcha smoothie with kale, blueberries, almond milk · Sirtfood salad (rocket, red onion, walnuts, capers, olive oil) · Grilled salmon with kale and lemon · Snack: 2 squares 85% dark chocolate + walnuts
Day 2: Turmeric scrambled eggs with rocket · Buckwheat and smoked salmon salad · Chicken and kale stir-fry with red onions · Snack: Matcha latte
Day 3: Overnight oats with chia seeds and blueberries · Lentil soup with parsley · Baked cod with capers and olive oil · Snack: Medjool dates and almonds
Making It Work Without the Strict Protocol
You don't need to follow Phase 1 restriction. Incorporating more sirtfoods — matcha, kale, blueberries, dark chocolate, olive oil — into your existing diet, alongside a moderate calorie deficit, captures the primary benefits without extreme restriction.