Everything you need to know about the CSIRO Low Carb Diet
Ever been on a diet, shed the kilo’s but weren’t able to keep the weight off or curb your cravings? For over a decade, the CSIRO have been changing lives with their CSIRO Low Carb Diet. It is scientifically proven to help you achieve long term weight loss and improve your overall health & wellbeing.
The CSIRO Low Carb Diet is based on a major scientific study that has helped Australians lose weight, maintain that weight and improve their health. This was one of the largest nutrition intervention studies conducted in Australia and was funded by the National Health and Medical Research Council of Australia. The CSIRO Low Carb Diet has been developed as a lifestyle program to help people with type 2 diabetes manage their weight and control their blood glucose levels. The plan helps individuals integrate a scientifically proven nutritionally complete healthy diet and comprehensive exercise plan into their everyday life. It is also for anyone who wants to live a happier, healthier lifestyle and maintain it!
The diet itself is low in carbohydrates and higher in proportions of protein and healthy fats. Carbohydrates are limited to 50g –70g per day, in comparison to many traditional diets that recommend an intake of 200-300g carbs per day. ‘Good Sources’ of carbs are also still included, for example, carbohydrates that have a low glycaemic index and that are high in fibre and wholegrains.
There are many ‘low carb diets’ out there. However, the CSIRO Low Carb Diet is specifically based on the latest scientific evidence and proven dietary principles, including results from rigorous clinic trials conducted by CSIRO research. Over the years, these scientific results and protocols have been translated into a book publication series that explain how to implement the diet and lifestyle approach and has helped so many Australians lose weight and improve the management of type 2 diabetes.
How does the CSIRO Low Carb Diet work?
The CSIRO Low Carb Diet is an evidence based, nutritionally complete, energy-controlled plan that reduces the amount of carbohydrate and increases the amount of healthy fats and protein in the diet. The diet can be used in conjunction with the exercise plan included in the CSIRO Low Carb Diet books, which is important for long term weight loss maintenance and improving health and wellbeing.
Does the CSIRO Low Carb Diet work?
The CSIRO released trial findings that showed in adults who were overweight or obese with type 2 diabetes, that the participants following the CSIRO Low Carb Diet achieved an average sustained weight loss of 7% body weight after 2 years. The results also showed that when compared to a traditional high carbohydrate, low fat diet, the CSIRO Low Carb Diet resulted in a 2-fold reduction in diabetes medication requirements, 3-fold greater improvements in stabilising blood glucose levels across the day with greater improvements in the blood cholesterol profile. Therefore, there is proven evidence that a low carbohydrate diet works and works really well to improve your health.
What can you eat on the CSIRO Low Carb Diet?
The CSIRO Low Carb diet is based on core nutritional principles for healthy eating and consuming low energy, nutrient dense foods. Many of us have been under the impression that fats are bad; however, research has shown that all fats aren’t equal. In fact, healthy unsaturated fats are the ‘good fats, contained in foods like nuts, seeds, oils, avocado, oily fish and olives, actually reduce the risk for heart disease. The CSIRO Low Carb Diet has higher amounts of these heathy fat to deliver these health benefits. Rich sources of lean protein is also included in the diet such as lean meat, poultry, fish, eggs and tofu, with some dairy allowances. The diet encourages a high intake of low carb vegetables such as spinach, kale, zucchini and cauliflower while reducing starchy vegetables like potato, pumpkin, sweet potatoes and carrots. Breads, cereals and fruits are limited but allowed to ensure health benefits are maximised.
How many calories are in a CSIRO Low Carb Diet?
The daily calorie intake ranges from 1500-2500 calories (6000-10,000kJ) per day, and can be tailored to an individual’s requirements and goals. In the CSIRO Low Carb Diet books, you can calculate your energy requirements and then choose the calorie amount that suits your goals, for example if you want to lose 1 kg a week you reduce your calories by 1,000 cals per day (4000kJ) below your estimated energy requirements. To lose ½ kg a week you reduce your calories by 500 cals per day (2000 kJ). All the tools are available, including diet and exercise plans and instructions, to help you not only eat well but assist with learning how to maintain a healthy lifestyle over the long-term. Be Fit Food meals that the CSIRO Low Carb Diet label mark have been formulated to be consistent with the CSIRO Low Carb Diet food and nutrient specifications and can be used in conjunction with the books and menu plans.
How much weight can I lose on CSIRO Low Carb Diet?
In the clinical study undertaken by the CSIRO, 115 overweight and obese adults with type 2 diabetes achieved a saw a average body weight reduction of 12% (12kg) after 24 weeks, 10% (10kg) after 52 weeks and 7% (7kg) after 2 years.
The CSIRO Low Carb Diet aims to help individuals become healthier, lose weight and maintain a healthy weight in the future. It follows a scientifically based healthy eating plan that integrates and develops the plan into a lifestyle rather than a temporary diet.