The CSIRO Total Well Being Diet was developed by scientists from the Clinical Research Unit of the CSIRO in Australia. It rose very quickly to the top of the bestseller list in Australia.
The CSIRO diet was designed to support optimal health, as well as promote weight loss to provide the essential nutrients needed for immune function, bone strength and high energy levels.
The diet is based on a 12-week study of more than 100 overweight women. This study showed a high protein and low fat diet could produce much better results as compared to a high carbohydrate and low fat diet, in terms of weight loss.
CSIRO Diet Basics
The CSIRO diet is a high protein diet, but it differs from other well-known diets, such as Atkins and Protein Power.
The CSIRO diet has been labelled a carbohydrate-limited diet, as it contains low glycemic index carbohydrates, such as bread, cereal, yogurt, fruit, and vegetables. CSIRO diet contains carbohydrates in order to keep energy levels up by stabilizing blood glucose.
Recommended Foods
- For dinner, you can eat fish 2 times per week, chicken 1 time per week and lean beef, lamb at least 4 times per week.
- Everyday lunch includes lean protein such as meat, poultry or fish.
- Two slices of wholegrain bread per day.
- High fiber cereal 1 serving per day.
- Twice a day, you can eat fresh fruit.
- Vegetables up to 2.5 cups per day, and in addition you can eat a large amount of free vegetables.
- 3 teaspoons of fats and oils such as olive oil or margarine, per day.
- Two glasses of wine, per week.
Foods such as diet soda, tea, coffee, cocoa, fat free salad dressings, artificial sweeteners, and pickles are allowed in large amounts.
Sample Diet Plan
Breakfast
3/4-cup High fiber cereal
1-cup Low fat milk
1 Banana
Lunch
Toasted ham and tomato sandwich (100g ham and 2 slices wholegrain bread)
1-cup Tomato soup
1 Piece fresh fruit
Dinner
Teriyaki lamb and vegetable stir-fry (200g lean lamb)
Evening Snack
Low-fat yogurt
Exercise Recommendations
Dieters are advised to do at least 30 minutes of exercise daily, both for losing weight and general health benefits.
Pros
- High protein diets help in reducing appetite
- Includes 12 weeks of daily menus with recipes
- Offers tools to measure daily servings
- Includes a detailed maintenance plan
- Easy to follow when eating out
Cons
- Not suitable for vegetarians or to those who do not prefer to eat meat
- Advises the use of artificial sweeteners and margarine, which is against the health promoting philosophy of the diet
- Eating high amounts of meat can increase the risk of bowel and breast cancers
- Some recipes need more time to prepare
Conclusions
The CSIRO diet is well balanced and could be easily adopted by most dieters as a good approach for weight management. Eating large amounts of meat may increase the risk of certain health conditions. |
