CSIRO Diet Plan

The CSIRO total well-being diet is a 12-week, high-protein, low-fat, moderate-carbohydrate eating plan developed by Australia's national science agency, the Commonwealth Scientific and Industrial Research Organization (CSIRO). It is a structured, calorie-controlled diet that includes exercise and large amounts of protein from meat, fish and poultry. The diet plan resulted from a study of two groups of people consuming the same amount of calories, one group limited to high carbohydrates and the other to high protein. Although both groups lost weight, those on the high-protein diet lost more weight, were less tempted to "cheat" and generally felt better.

Eating Plan

The CSIRO diet limits carbohydrates to those complex ones that register well on the glycemic index. These foods stabilize blood sugar while keeping energy levels up. By allowing lean meats and low-fat dairy, fish and other healthy fats in moderation, the eating plan avoids dietary imbalances that critics attribute to other high-protein diets like Atkins.

Protein Sources

Protein is critical to the eating plan, providing at least 30 percent of the daily caloric intake. Dieters must consume 100g of protein at the midday meal and 200g at the evening meal, selecting from lean red meat, pork, chicken and fish. Eggs and low-fat cheese may be substituted at some meals. Vegetarians may replace the meat choices with legumes such as split peas and beans, or soy products.

Carbohydrate Sources

The amount and type of carbohydrates within the Total Well-being Diet are rigidly controlled. Up to 40 percent of daily caloric intake comes from low-glycemic carbohydrates to help control the level of sugar in blood. The major source of carbohydrates is vegetables. The dieter must consume 400g of vegetables each day. These are also included on the diet's "free list." An unlimited amount of foods on the free list can be consumed each day. Three hundred grams of fruit (the other major carbohydrate resource beneficial for its fiber), folic acid, Vitamin C and B6, and magnesium, must also be consumed each day. Breads are limited to whole-grain or whole-meal for most dieters, but substitutions may be made by children and older people who are not able to chew as well.

Fats Sources

Only 50g of fat is allowed for the entire day, with about 6 percent of caloric intake attributed to saturated fats. Fish products, as well as being a protein source rich in Omega-3 fatty acids, is high on the list of fat sources in the CSIRO diet. Sunflower oil, olive oil, canola, light margarine, avocado, seeds and nuts are also recommended sources of fat.

Criticism

The CSIRO diet plan has been criticized for its close ties to the livestock industry and for recommending excessive meat consumption in its Total Well-being Diet. The diet, based on research that was partially funded by Australia's Meat and Livestock Industry, recommends consuming 800g of red meat weekly, with up to 300g of meat in one day, while the Australian government's Guide to Healthy Eating recommends that only 65 to 100g of lean red meat be consumed three to four times per week.