The CSIRO Total Wellbeing Diet is an evidence-based weight management strategy that requires you to consume a high protein diet while adopting a nutritionally balanced lifestyle. The Commonwealth Scientific and Industrial Research Organization developed the CSIRO Total Wellbeing Diet. The diet bases its conclusions on a 12-week study that examined 100 overweight women. The study concluded that a high protein, low fat diet resulted in a higher weight loss than a high carbohydrate, low fat diet. Talk to your doctor before starting the CSIRO diet or any diet.
The Basics
This CSIRO diet has some similarities to the Atkins Diet. As with the Atkins Diet, the CSIRO diet limits your carbohydrate intake. However, the CSIRO diet is not a low carbohydrate diet. In fact, the CSIRO diet allows you to eat some carbohydrates that have a low glycemic index, such as breads, cereals, yogurts, fruits and vegetables. According to "CSIRO Total Wellbeing Diet Book 2," by allowing you to consume a limited amount of carbohydrates, this diet helps to maintain your energy levels.
Protein and Fiber
The CSIRO diet recommends that you eat animal proteins such as veal, lamb or lean beef for dinner a minimum of four times a week. Additionally, the diet recommends that you eat fish for dinner two times a week and chicken one night per week. For lunch, the CSIRO Diet recommends lean meat, poultry or fish, with two slices of whole-grain bread for fiber. You can substitute two eggs at lunch twice a week.
Vegetables, Fruit, Fats and Drinks
The CSIRO Diet recommends that you eat two servings of fresh fruit daily, and up to 2.5 cups of vegetables per day. Regarding fats and oils, the diet recommends 3 tsp. of olive oil or margarine daily. Alternatively, you can substitute 2 oz of avocado or 3/4 oz of nuts daily for the olive oil or margarine. The diet also allows you to drink up to two glasses of wine per week.
Other Foods and Recommendations
Other foods permitted on the CSIRO diet include fat-free salad dressings, diet soda, cocoa, tea, ketchup, diet jelly, coffee, bouillon, artificial sweeteners and pickles. The diet also requires you to exercise at least 30 minutes every day. This diet does not have a vegetarian option. As with any diet, ask your doctor before starting this diet.
Bottom Line
You can expect to lose one to two pounds per week by following the CSIRO diet. Participants in the 12-week study lost an average of 17 to 20 pounds during the 12-week study. Clinical studies have yet to confirm the long-term benefits of this diet, or whether people following this diet maintain their weight loss more often than people who follow other types of diets. Additionally, independent studies have yet to confirm the safety of this diet. In fact, some doctors have expressed concern about the high amount of red meat the diet requires you to eat.
References
- "CSIRO Total Wellbeing Diet Book 2"; Dr Peter Clifton Dr Manny Noakes; 2006
- "The Total Wellbeing Diet"; Dr. Manny Noakes and Dr. Peter Clifton; 2006
- Weight Loss Resources: The CSIRO Total Wellbeing Diet
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