The CSIRO Total Wellbeing Diet

Testimonials from people who are using the CSIRO Total Wellbeing Diet

'I find the diet very easy to follow as it has all the foods that I love. I was initially concerned about the amounts of meat required, as I was never a big meat eater. But I have grown used to buying and eating more meat. The big thing in the program is that it discourages between-meal snacks and I find that this is not a burden. I actually eat far more on this program than I was prior to going on it. I would have considered myself a healthy eater, with lots of fruit and vegetables in the diet, but the increase in protein does appear to have made the difference.'
– Anne

I thought I should write to tell you of a 'quiet revolution' that is happening in our country town. We have actively promoted your diet. Our local butcher shop owners – who are on the diet – have of their own volition tailored many of their products to suit the diet. At our surgery we cannot keep up with the requests for photocopies of the diet. The results are really quite astounding. Weight-losses in the order of 15-20 kg over a period of 6-12 months are now becoming common. I have encouraged the type 2 diabetics to use the diet as well, and there are obvious falls in their HbA1c levels. Patients love the diet and the way it is set out – that is a very strong point. The other major comments are: 'I am never hungry' and 'I continue to feel better even after being on the diet for weeks.'
– Dr John

The CSIRO Total Wellbeing Diet: Your Questions Answered

• Is the CSIRO Total Wellbeing Diet easy to follow?
You should find the diet easy to follow and maintain. The suggested meals won't be very different from what you're used to, and we have included lots of tasty recipes to try (see pages 89-185). To make it even simpler, we provide you not only with the basic principles of the eating plan, but also with menu plans (see page 63) and shopping lists (see page 203) to take the hard work out of choosing what to eat. Maintaining the daily checklist on page 195 will also help you stay on track.

• Will I get hungry?
On our protein-plus diet you are less likely to get hungry. It has been scientifically proven that high-protein foods are more satisfying than high-fat or high-carbohydrate foods. Of course, we don't always eat only because we are hungry – but when we are actively trying to lose weight, hunger can be a problem. Not only does our eating plan include a sustaining level of protein – from lean red meat, chicken, fish, dairy foods and eggs – it also contains some good slow-release low-GI carbohydrate foods (see page 53), which can also curb hunger.

• Is the diet flexible enough for me to eat out?
Eating out is okay as long as you follow our guidelines for choosing from the menu. It is often easier to eat higher protein meals when eating out, since most main meals tend to be protein-based dishes. See page 24 for some hints and guidelines for eating out.

• Will it be bad for my health?
Losing even a few kilograms can have a positive effect on your health. Our protein-plus diet has been tested for its effects on kidney, liver and bone health, and we have seen no adverse effects. If you have any pre-existing medical condition, such as diabetes, or are taking medication, check with your GP first, to ensure the eating plan is right for you.

• Will it help me keep the weight off?
Because this diet is easy to follow and can help you control your hunger, it is more sustainable in the longer term. Once you have reached a weight you feel comfortable with, you can switch to the maintenance plan (see page 189), which allows greater flexibility. But your weight will only stay low if you continue to exercise and take care with your food choices. Keep at it, and don't panic if you fall 'off the wagon' occasionally.

• Will I be able to feed my whole family with the suggested meals?
Yes, you can. The recipes fit easily into family meal plans. However, members of the family who do not need to lose weight may need to include extra carbohydrate foods with their meals, such as bread, pasta, rice or potatoes.

• Is the diet suitable for children?
The diet is adequate for overweight children from a nutritional perspective as long as it contains 3 units of dairy foods. However, the level of kilojoules will need to be adjusted for the age, size and activity of the child, which is best done by a qualified dietitian. Because children are growing, excessive kilojoules restriction can retard growth, so some care needs to be taken to ensure their diet is not overly restrictive. We would recommend smaller weight losses per week than for adults, unless the child is very overweight. Sometimes even keeping a child's weight stable as they grow will result in fat loss. If the whole family is eating meals based on the CSIRO Total Wellbeing Diet, this will provide good nutrition for everyone. Extra snacks (mostly fruit and low-fat dairy snacks) may be necessary for some overweight children. We recommend you consult with your doctor and seek a referral to a dietitian, who will keep an eye on your child's weight and growth.

• Will I get bored with the meals?
We have designed the Diet to include a wide variety of foods, with plenty of menu plans and food ideas. Of course there are some indulgence foods that don't feature – and these have been left out on purpose. However, if you need a treat, choose a mini version of what takes your fancy, savour it slowly and enjoy!

• Do I need to count kilojoules every day?
You don't need to count a thing. We have done all the counting for you. However, you do need to keep track of the foods you eat each day. Copy the checklist on page 195 and keep it handy.

• Do I need to exercise?
There's no doubt about it – exercise is essential for good health whether or not you are overweight. As a nation we simply have to get active. We appreciate that some people may find exercising difficult, especially if they are overweight. If this is you, be assured that as you lose weight, it will become easier to exercise. However, it is important that you take a walk as briskly as possible for 30 minutes at least 3 times a week. To get started, check out Chapter 2: Energy Balance & Exercise.