The CSIRO Total Wellbeing Diet is a diet developed by the Commonwealth Scientific and Industrial Research Organization, CSIRO, Australia's national scientific research association. According to the organization's website, the plan will teach you how eat healthfully to lose weight and stay well throughout the course of your life. You follow the diet by purchasing the book, "The CSIRO Total Wellbeing Diet," and adhering to the program's daily dietary and exercise guidelines.
Theory
According to dietitian Lyndel Costain on the Weight Loss Resources website, CSIRO proposes its high-protein dietary regimen keeps you satiated throughout the day; helps you shed unwanted pounds, especially abdominal fat; and improves your blood fat levels by decreasing the amount of low-density lipoprotein or "bad" cholesterol in your body. CSIRO also claims its portion- and calorie-controlled diet is easier to follow for longer periods of time than high-carbohydrate, low-calorie diets, Costain says.
Program Basics
To follow the 12-week diet plan, eat one serving of a high-fiber cereal, two slices of whole-grain bread, two servings of fresh fruit and 2.5 cups of vegetables daily. Have 4 oz. of a lean protein source such as chicken, beef, lamb or fish for lunch and 8 oz. of a lean protein source for dinner. Additionally, consume 1 cup of low-fat milk and about 7 oz. of low-fat yogurt per day. Finally, eat about 3 tsp. of oils and fats per day, such as rapeseed, butter or margarine. You can substitute 3/4 oz. nuts or 2 oz. avocado for your daily fat or oil intake, according to EveryDiet.org.
Other Aspects
The CSIRO book outlines food alternative "units" to give you variety while on the program. For example, you can eat 1 cup of cooked pasta a day in place of the two whole-grain bread slices. You can drink two glasses of wine per week. You can also eat unlimited amounts of diet gelatin desserts, ketchup, pickles, artificial sweeteners, tea, coffee and diet soda. You are encouraged to perform an exercise of your choice for 30 minutes per day.
Once you reach your ideal weight, the book recommends you elevate your caloric intake by 120 calories per day until your weight stabilizes. You remain on this new maintenance phase indefinitely, according to Costain.
Considerations
Costain offers several criticisms of the CSIRO diet. She says you will lose weight if you follow the nutritionally balanced diet that allows five portions of vegetables and fruits and three servings of dairy and whole grains per day. However, while the diet's high protein intake might make you feel fuller longer, you actually lose weight because of the system's caloric restrictions, not the high protein. Furthermore, the plan does not offer motivational tips on how to conquer cravings or how to get back on the diet if you fall off it.
Warning
Speak with your doctor about the CSIRO high-protein diet before you begin the program. Your doctor might advise you to follow another program that does not involve elevated meat consumption to help you achieve your weight-loss goals. Another diet may better support your long-term weight loss goals and individual medical condition.
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