Understanding the Nutrition Behind: What Diet Did Adele Do?

October 1, 2025 •

4 min read

Despite widespread media speculation linking her weight loss to the 'Sirtfood Diet,' Adele herself has denied following any specific restrictive eating plan. While the Sirtfood plan was widely rumored to be the answer, the artist has publicly attributed her transformation to a holistic lifestyle change centered around consistent exercise for her mental and physical well-being.

Quick Summary

This article explores the diet rumored to be behind Adele's weight loss, the Sirtfood diet, and contrasts it with the singer's actual reported regimen. It details the science and phases of the Sirtfood approach, outlines Adele's true emphasis on intense exercise and a healthier lifestyle, and provides a balanced perspective on sustainable health changes.

Key Points

Adele Denied the Sirtfood Diet: Contrary to popular belief, Adele explicitly stated she did not follow the Sirtfood Diet or intermittent fasting for her weight loss.
Intense Exercise was the Main Factor: Her transformation was achieved through a demanding exercise regimen involving weight training, boxing, and cardio.
Mental Health was the Primary Goal: Adele's initial motivation for working out was to manage anxiety and become stronger, not just to lose weight.
The Sirtfood Diet is Controversial: Nutrition experts raise concerns about the diet's extreme calorie restriction and limited scientific support for its fat-burning claims.
Lasting Change Requires Balance: Adele's journey highlights that sustainable health comes from consistent lifestyle changes, balanced eating, and addressing mental well-being, rather than quick-fix diets.
She ate for fuel: Adele revealed she ate more than she used to because of her intense workout schedule, showing she focused on nourishing her body rather than restricting it.

The Sirtfood Diet Explained: The Rumor Around Adele

A rumor circulated for years that Adele's weight loss was due to the Sirtfood Diet. This diet, developed by UK nutritionists, centers on consuming foods thought to activate sirtuins, proteins believed to influence metabolism and fat burning. Popular for including items like dark chocolate and red wine, the diet gained traction due to celebrity endorsements.

How the Sirtfood Diet Works

The Sirtfood Diet has two phases. Phase 1 is a restrictive 7-day period starting with 1,000 calories daily from three green juices and one meal for three days, then increasing to 1,500 calories with two juices and two meals for the next four days. Phase 2 is a 14-day maintenance phase with three meals and one juice daily, without a calorie limit.

The Sirtfood Diet Food List

The diet emphasizes a list of 'sirtfoods' that contain sirtuin-activating compounds (STACs). These include various fruits, vegetables, and other items. The full list can be found in reference.

Expert Opinion and Concerns Regarding the Sirtfood Diet

While sirtfoods are healthy, the diet faces criticism for its extreme calorie restriction in Phase 1, which may lead to temporary weight loss from water and muscle, not just fat. Experts also point out limited human studies supporting the diet's claims about sirtuins and weight loss, with most research done on animals or cells.

The Real Story: What Diet Did Adele Do According to Her?

Adele clarified in a 2021 interview that she did not follow the Sirtfood Diet or intermittent fasting. She stated her weight loss resulted from improving her mental and physical strength through a consistent and rigorous exercise routine.

Adele's Holistic Approach to Health

Adele's transformation was a lifestyle change focused on fitness for mental and physical well-being. Her routine included diverse activities, not solely for weight loss.

Intense Exercise: She incorporated weight training, boxing, hiking, and cardio, sometimes multiple times a day during the COVID-19 quarantine.
Mental Focus: Prioritizing time away from her phone for mental health was also important.
Strength Training: She developed a passion for weightlifting, progressively increasing the weight she could lift.
Balanced Eating: Due to her intense workouts, Adele reported eating more than before and included her favorite fast food weekly.

Adele's Actual Approach vs. The Rumored Sirtfood Diet


Feature	Rumored Sirtfood Diet	Adele's Actual Reported Approach
Primary Driver	Activation of 'sirtuin' proteins by special foods.	Intense, consistent, and varied exercise for mental health and strength.
Dietary Restriction	Strict calorie limits (1,000-1,500/day) during the initial phase.	No restrictive dieting or fasting; eats more due to high activity level.
Focus on Specific Foods	Emphasizes a narrow list of 'sirtfoods' for metabolic effects.	Focuses on eating well to fuel workouts, with mindful indulgence (weekly fast food).
Weight Loss Pacing	Promises rapid weight loss (up to 7lbs in 7 days) in the initial phase.	Slow and steady over two years, focusing on strength and overall health.
Expert Consensus	Highly skeptical due to low scientific evidence and sustainability concerns.	Endorsed by health experts as a sustainable path focusing on exercise and mental wellness.
Motivation	Focused on achieving physical transformation quickly.	Primarily driven by managing anxiety and becoming stronger, not just losing weight.

Conclusion: A Shift from Fad Diet to Sustainable Health

Adele's experience highlights the effectiveness of lifestyle changes over restrictive fad diets. Contrary to media speculation about the Sirtfood Diet, her own account points to a sustainable journey based on consistent exercise and prioritizing mental and physical well-being. Her transformation shows the value of consistency, finding enjoyable exercise, and focusing on internal motivations like health and strength. Lasting results come from balanced, long-term habits, not extreme diets. For inspiration from her success, the focus should be on overall well-being. A good resource for balanced nutrition is the Academy of Nutrition and Dietetics [https://www.eatright.org/].

Key Takeaways

Rumors vs. Reality: The popular press reported that Adele used the Sirtfood Diet, but Adele herself denied this.
Exercise was Key: Adele's weight loss was primarily driven by a rigorous and consistent exercise routine, including weightlifting, boxing, and hiking.
Mental Health Focus: The singer's motivation was largely rooted in managing her anxiety and becoming physically and mentally stronger.
Sirtfood Diet Has Flaws: Nutritionists criticize the Sirtfood Diet for its extreme calorie restriction and lack of scientific evidence for its 'skinny gene' claims.
Sustainability Matters: Adele's journey over a two-year period demonstrates that slow, consistent lifestyle changes are more effective and sustainable than rapid, restrictive diets.
Balanced Eating: Instead of strict calorie counting, Adele focused on eating more to fuel her intense workouts and practiced mindful eating.
Holistic Health: Her approach emphasizes the interconnectedness of physical health, mental well-being, and overall lifestyle rather than focusing solely on a specific diet.

Frequently Asked Questions

Adele has publicly stated that she did not follow the Sirtfood diet or any restrictive diet plan for her weight loss. Her transformation was achieved through a rigorous exercise routine and holistic lifestyle changes.

No, Adele explicitly denied using the Sirtfood diet for weight loss. The association was a media rumor, and she has stated her weight loss came from consistent and intense exercise.

Adele's exercise routine included a variety of activities, such as weightlifting, boxing, hiking, and reformer Pilates, sometimes working out multiple times a day during quarantine.

The Sirtfood Diet is a restrictive plan centered on consuming foods rich in sirtuin-activating compounds ('sirtfoods'). It includes two phases with periods of significant calorie restriction and green juices.

Experts are skeptical of the Sirtfood Diet because its initial rapid weight loss is primarily due to extreme calorie restriction, not necessarily the sirtfoods. There is also a lack of robust long-term human studies to support its claims.

Adele's approach, which focused on intense exercise for mental and physical strength over a sustained period, is considered a more sustainable and healthier method for long-term well-being compared to restrictive fad diets.

Yes, Adele worked with personal trainers, such as Gregg Miele, who helped guide her fitness journey and emphasized getting stronger mentally and physically.