Join us on Jocelyn’s weight-loss journey with the CSIRO Total Wellbeing Diet. Read her story and learn how it helped to improve her well-being.

Guiding Paths: From ‘domestic science’ legacy to the CSIRO Fast Start program

AS A girl of around 12 or 13, I was about to go bush on a Girl Guide camp when the adventure and my family’s connection to home economics, and eventually to the CSIRO, unexpectedly crossed paths.

The thrill arose when I discovered a visiting leader was not just a Guide leader but also a domestic science teacher. The term ‘domestic science’ was a forerunner to the ‘home economics’ teacher title my mother proudly held as well.

Little did I know the connection would resonate today as I embarked on the CSIRO Total Wellbeing Diet’s Fast Start program.

Back then, I thought I was one step ahead of the other girls in being able to impress the visiting leader. I’d been hearing about vitamins and minerals for as long as I could remember, so figured I knew more about good nutrition than the average kid.

While packing my rucksack, I proudly announced to Mum that I was also taking some vitamin pills with me to have at breakfast.

There were plenty of vitamin and mineral supplements in the fridge; everything from Vitamins C and D to Calcium and Cod Liver Oil.

We lived in Outback Queensland and vitamin supplies in our town were non-existent, so Mum regularly had them sent via mail order from Sydney.

She was quick with her reply.

“That’s not a good idea,” Mum said. “You’re supposed to get all the vitamins and minerals you need from the foods you eat.”

Whoops! Well, that was an early lesson in the pros and cons of taking vitamin supplements!

In hindsight, I realise that not only were vitamins in short supply in the Outback back then, but also good quality fresh fruit and vegetables could be difficult to purchase in the hot, dry climate.

It makes sense to me now that our food didn’t always measure up to good nutrition standards, hence Mum resorted to using supplements.

But for a home economics teacher having her daughter rock up at a Girl Guide camp with a stash of vitamin tablets for breakfast probably wasn’t a good look!

Shaking up nutrition: CSIRO’s quest for well-being

When my CSIRO Fast Start program pack arrived, revealing a three-week supply of neatly packaged shakes, I recalled Mum’s wise words.

Checking the nutritional details on the packets felt like reading a comprehensive list akin to what you find on multi-vitamin labels. These powdered ‘multi-vitamins’ are designed to be mixed with milk, creating shakes.

It led me to ponder: why would the CSIRO, a reputable scientific organisation, invest in developing the Fast Start program? Especially considering the longstanding consensus among nutrition experts that healthy foods should be our primary source of nutrients.

The intriguing juxtaposition of this scientifically crafted program and traditional nutritional wisdom sparked my curiosity, prompting me to delve deeper into the rationale behind this innovative approach to wellbeing.

CSIRO Fast Start Program - food and shake packs on a bench

The Fast Start program offers members the option of using meal-replacement shakes before transitioning to the standard high protein, low GI whole foods program. Photo: CSIRO

***Jocelyn Magazine is proud to be affiliated with the CSIRO Total Wellbeing Diet. When you sign up for their program by clicking one of their links on our site, we’ll receive a little something in return. Your support enables us to continue publishing content that we hope will inspire and help you live healthier and happier.***

Tackle cravings with the CSIRO Fast Start program

CSIRO, Australia’s national science agency, conducted research addressing a significant challenge in successful dieting: cravings.

A survey revealed that 66% of participants struggled to resist cravings, and 82% believed weight loss would be easier without cravings.

In response, CSIRO launched its Fast Start program as an alternative for overweight Australians seeking sustainable, safe, and healthy diet changes.

The program involves a three-week partial meal replacement and a transition to CSIRO Total Wellbeing Diet’s high protein, low-GI whole foods plan.

Participants using meal-replacement shakes lost an average of 4.1kg in the first three weeks, with 80% reporting improved craving control.

By week six, the average weight loss was 5.9 kg, two-thirds achieved clinically significant weight loss, and confidence in resisting cravings increased by 19%.

CSIRO Research Scientist Dr Gilly Hendrie emphasised the need for diverse approaches to healthy weight loss, noting they supported transition from meal replacements to a wholefoods diet can facilitate weight loss, promote healthy eating habits, and address individual needs.

The Fast Start program provides members with meal-replacement shakes, followed by full support through the Total Wellbeing Diet program’s tools, including trackers, Positive Psychology tools, and a community.

The approach aims to offer a sustainable weight loss journey by helping individuals transition to a wholefoods diet.

Deb empowered by CSIRO shakes

CSIRO Fast Start Program - womand standing at a kitchen bench

CSIRO Total Wellbeing Diet member, Deb Elfenbein, from Adelaide. Photo by NV Photography 2021.

CSIRO Total Wellbeing Diet member, Deb Elfenbein from Adelaide reinforced the importance of starting a weight loss journey well, crediting the Fast Start program in helping her achieve her 18.9kg weight loss.

“The meal replacement shakes really curbed my cravings during the often challenging first three weeks of a program. The shakes were easy and convenient, and filled me up, so it was easy to say no to office morning teas and end-of-week takeaways.

“The transition to the wholefoods program was also critical in me not falling off the wagon, and I was able to keep that confidence and drive with the help of the CSIRO Total Wellbeing tools. All of the good habits I’ve learnt are now second nature. I know suitable portion sizes, and how much exercise I should be aiming for each day.

“Losing the weight early made the process more motivating and I had such a great weight loss that I was focused on continuing my weight loss journey and didn’t have any cravings. I knew if this was going to work then the cravings were no longer an option.”

Click here to find out more about the Fast Start program.

Fast Start program paves the way to a healthier, balanced you

Given that I stacked on three kilograms in the lead-up to Christmas 2023, getting a jumpstart to returning to a more manageable weight quickly is worth giving CSIRO’s Fast Start program a go.

While the festive season can often lead to a few extra kilograms, the prospect of reclaiming a healthier and more manageable weight quickly is an enticing one.

The Fast Start program emerges as a promising solution, allowing people to kick-start their weight-loss journey with the convenience of meal replacement shakes before seamlessly transitioning into a balanced high-protein, low-GI whole foods regimen.

What sets this program apart is the comprehensive support provided through the Total Wellbeing Diet program, offering a range of tools, such as the food and exercise tracker, Positive Psychology resources, and access to a supportive community.

Embarking on this journey promises a return to a healthier weight and the empowerment and tools necessary for sustained well-being.

As we bid farewell to the excesses of the festive season, the Fast Start program beckons as a tangible and effective pathway to a fitter, healthier self.

CSIRO Fast Start Program

Members are fully supported by the CSIRO Total Wellbeing Diet program’s full suite of tools, including the food and exercise tracker, Positive Psychology tools and the CSIRO TWD community. Photo: CSIRO

Published 3 January 2024

 

Tackling indulgence with CSIRO’s Fast Start Program

IT WASN’T the extra helping of plum pudding and custard on Christmas Day so much as the several weeks of festive season dinners and other social events that led to me stacking on a few extra kilograms as 2023 drew to a close.

Over-indulging in Chardonnays with creamy cheeses like Brie or Camembert, and Sauvignon Blancs or light red wines with Chèvre, while visiting Paris in October, didn’t help my waistline either!

Yes, following what I already know of the CSIRO Total Wellbeing Diet, I should return things to “normal” within a few weeks without signing up again, but I’m keen to knock those extra kilograms off quickly.

So, I’m giving their Fast Start Program a go before transitioning back to their sustainable eating style.

The CSIRO Total Wellbeing Diet is a popular diet program developed by the Commonwealth Scientific and Industrial Research Organisation (CSIRO) in Australia.

It focuses on a balanced and sustainable approach to weight management and overall health.

CSIRO Dietary Wisdom - healthy foods

Assorted food for brain health and good memory: fresh salmon, vegetables, nuts, and berries. Photo: Shutterstock.

***Jocelyn Magazine is proud to be affiliated with the CSIRO Total Wellbeing Diet. When you sign up for their program by clicking one of their links on our site, we’ll receive a little something in return. Your support enables us to continue publishing content that we hope will inspire you.***

Why I trust CSIRO dietary wisdom

In a world flooded with diet trends and weight-loss programs, finding the right approach can be a daunting task, but I’m convinced the CSIRO has the answers with its Total Wellbeing Diet.

Why? Being the daughter of a home economics teacher who had a special passion for nutrition has influenced my eating habits since birth, perhaps even while I was still in her womb!

Mum was a devotee of Dr Phyllis Cilento’s nutrition theories. Lady Cilento was an Australian medical practitioner, prominent medical journalist, and pioneering advocate of family planning in Queensland.

Following Dr Cilento’s advice, Mum was making yoghurt long before I was born, and way before we could buy it in shops.

She was also steaming vegetables rather than boiling them as was the normal practice at that time, and restricting salt and sugar content in just about everything possible for as long as I can remember.

Teaching home economics from the early 1960s to the 1980s, Mum was an early advocate for healthy foods being made available in school tuckshops.

As new tuckshop committees took over from previous years, invariably they’d approach Mum with the grand idea of her students baking cakes and other sweet treats for them to sell.

Mum’s answer was always negative.

“My students will NOT supply the tuckshop with ‘gut rot’!” she’d say.

Nor was I allowed to buy lollies at a Saturday movie matinee–I had to take an apple! I felt so deprived, lol.

Nevertheless, today I’m fortunate to be in good health with no special dietary requirements, despite my sometimes overindulgences and deviations from healthy food and drink recommendations.

It just helps if I take stock of my eating habits now and again to keep on track.

Understanding the science behind the CSIRO TWD

The CSIRO Total Wellbeing Diet, now in its 10th year, offers a scientific approach to achieving and maintaining a healthy weight while prioritising overall well-being.

It was built on the following key principles:

  1. Eat a wide variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
  2. Control your portion sizes.
  3. Limit your intake of high-fat, high-sugar, and high-calorie foods.
  4. Be physically active daily to improve your overall health and wellbeing.

This approach ensures your body receives the essential vitamins, minerals, and other nutrients to function optimally.

Drawing on scientific studies and expert advice to support its recommendations, you can have confidence in its effectiveness and sustainability. It’s not just another fad diet.

Rekindling wellness

Embarking on my renewed journey with the CSIRO Total Wellbeing Diet feels like coming home to a familiar, trusted companion.

While I’ve embraced this program in the past, my decision to rejoin in 2024 stems from a desire to explore their innovative Fast Start Program, designed to help me shed those pre-Christmas kilograms.

I’m also eager to revisit the wealth of recipes offered by CSIRO, particularly their adaptations catering to specific dietary requirements so I can share them with you.

My Fast Start Program pack will arrive in the coming week, marking the start of my next 12 weeks of dedication to the CSIRO lifestyle.

Stay tuned for updates as I share my experiences and insights along this path to total wellbeing.

FAQ

Here are a few frequently asked questions about the CSIRO Total Wellbeing Diet:

Q: Is the CSIRO Total Wellbeing Diet a low-carbohydrate diet?
A: Yes, the CSIRO Total Wellbeing Diet is a low-carbohydrate, high-protein diet.

Q: Is the CSIRO Total Wellbeing Diet a fad diet?
A: No, the CSIRO Total Wellbeing Diet is not a fad diet – it’s a lifestyle. The program is designed to help you make sustainable changes to your eating habits.

Q: Can I eat out while on the CSIRO Total Wellbeing Diet?
A: Yes, you can eat out while on the CSIRO Total Wellbeing Diet. Just be sure to choose nutrient-rich options and control your portion sizes.

CSIRO Dietary Wisdom - healthy foods

“Brain diet” words written on wooden blocks with foods that boost brain function, memory, health and concentration. Photo: Shutterstock.

Want to sample CSIRO recipes before joining?

If you’d like to try recipes from the CSIRO Total Wellbeing Diet before joining the online program, a selection of free recipes is available at: https://www.totalwellbeingdiet.com/au/recipes/our-recipe-collections/

Or, to buy the CSIRO Total Wellbeing Diet Complete Recipe Collection, CLICK HERE.

CSIRO diet plan - recipe book

***As an Amazon Australia affiliate, I earn from qualifying purchases made through links in this post.**

Start your weight-loss journey with the CSIRO Total Wellbeing Diet

Interested in losing weight and keeping it off for good? Look no further!

Australia’s national science agency, CSIRO, has designed a fantastic program designed to do just that. With higher protein, low GI eating plans, you can reduce cravings and feel fuller for longer.

Plus, the program includes proven weight loss tools to create positive, lifelong habits that will help you achieve your goals. Ready to start your journey to a healthier you? Click this link to join the program today!

 

FEATURE PHOTO: The CSIRO Total Wellbeing Diet emphasises eating a variety of nutrient-rich foods, including dairy and lean proteins. Photo: Natali Ximich, Shutterstock.

Published 31/12/2023

My top tips for losing weight with the CSIRO Diet

It’s no secret that losing weight isn’t always a quick process. For me, it was a lesson in patience and learning to trust the process.

I recently tried out the CSIRO Total Wellbeing Diet, where I lost just 1 kilogram over 12 weeks, but a total of 20 centimeters of my body size. I was also pleasantly surprised to discover my energy levels stayed up throughout.

My choice of program was the standard higher protein, low GI diet that’s designed for maximum weight loss and appetite control. It helps you learn how to eat right with a focus on getting optimal nutrition from whole foods.

What I found was that while the recommended kilojoules were actually more than what I was used to eating, staying consistent on the program and pushing past my comfort zone would be key for successful weight loss.

Here’s what my CSIRO TWD journey taught me about metabolism and why it’s important to stick with the program.

CSIRO Diet - salmon and salad

Smoked red fish fillet, trout, or salmon steaks served on slate board with lemon and rocket salad. Photo: Shutterstock.

***Jocelyn Magazine is proud to be affiliated with the CSIRO Total Wellbeing Diet. When you sign up for their program by clicking one of their links on our site, we’ll receive a little something in return. Your support enables us to continue publishing content that we hope will inspire you.***

Why consistency is key

When I joined the CSIRO TWD in November 2022, I had already followed a healthy low-kilojoule eating style for most of my life.

Unfortunately, this meant my metabolism had already adjusted to the smaller portions and so when I began following the CSIRO’s recommended menu plan for a person of my size—which were larger proportions than what I was used to eating—it caused an initial increase in weight.

Because my program covered the festive season, my CSIRO health coach, an accredited practicing dietitian (who doesn’t wish to be named), said it was okay if I wanted to splurge a little, so long as I went back to following my diet plan soon after. So, I did.

But, because I had lost just 0.8 kg in the first six weeks of the program, for the second half, I cut back on the recommended proportion sizes.

For example, when a lunch menu called for a large wholegrain wrap, I’d use a small wrap. Or, when I was to have a sandwich with two slices of Burgen bread for lunch, I’d have just one slice and make it an open sandwich. I also stopped having some of the recommended snacks.

Turns out that was my downfall!

It all comes down to metabolism

CSIRO Diet - Muesli with berries and yoghurt

Breakfast in bed… muesli with berries and yoghurt. Photo: Shutterstock.

My coach said the reason I lost little weight on the 12-week CSIRO Total Wellbeing Diet was that I trimmed down the food proportions of my Protein Balance program.

“You set yourself back to where your metabolism was going real slow,” she said.

“Push past the feeling that you’re eating too much, and your weight will come down as your metabolism realises how you’re feeding it and think ‘I’m happy to work now’.

“You weren’t eating enough. Continue eating too little and it will be really difficult to lose the 6 kg you want to lose and keep it off for the long term.”

My coach said because my CSIRO menu plan provided just enough kilojoules to keep me going with enough energy for basic functions such as breathing and walking, when I trimmed down the proportion sizes my body went back into survival mode and kept all it could for me to function.

This taught me that consistency was key to getting results from the CSIRO TWD; stay committed and trust that even if there wasn’t an immediate change on the scale, my body was still transforming.

Therefore, keeping track of how much food you are eating each day, and how much energy you’re using, can ensure that your body has all the fuel it needs while still helping you reach your desired weight-loss goals.

Consistency is key to the CSIRO diet

While losing weight can be a long process full of challenges along the way, it’s worth sticking with it until you see results.

My experience with trying the CSIRO Total Wellbeing Diet helped me understand just how important consistency was when following any dietary plan.

Understanding how many kilojoules you are consuming each day and how much energy you’re using will help keep your metabolism running smoothly, which can give you better results.

The major benefit of following the CSIRO’s higher protein and lower carbohydrate diet is that it encourages slow, steady weight loss that is easier to maintain in the long term.

Taking further steps

CSIRO Diet - Chicken and Salad Wrap

Wholegrain wrap with chicken and vegetables. Photo: Shutterstock.

Even though I lost just 1 kg of weight, I qualified for the refund that’s offered for completing the first 12-week CSIRO TWD, and I’ve signed back on for another 12-week period, for stage two of the same Protein Balance plan—this time committing fully with no cutting back.

My goal is now to push past those initial feelings of discomfort and get used to eating more than what I am used to in order for my metabolism to increase so that my weight will come down too.

Personalised coaching to help achieve your goals

The CSIRO TWD has many advantages for those looking for a comprehensive approach to achieving their health goals in terms of both physical and mental well-being.

As well as the standard program I’m on, the CSIRO TWD also includes menu plans designed for people with high blood pressure, high cholesterol, Type 2 Diabetes/Prediabetes, and more.

From providing sustainable weight loss programs and personalized coaching services, there’s no doubt the CSIRO program has something for everyone.

If you’re willing to commit yourself fully and make necessary adjustments, there’s no reason you shouldn’t get significant results from following this program.

So why not try it for yourself today?

Want to sample CSIRO recipes before joining?

If you’d like to try recipes from the CSIRO Total Wellbeing Diet before joining the online program, a selection of free recipes is available at: https://www.totalwellbeingdiet.com/au/recipes/our-recipe-collections/

Or, to buy the CSIRO Total Wellbeing Diet Complete Recipe Collection, CLICK HERE.

CSIRO diet plan - recipe book

***As an Amazon Australia affiliate, I earn from qualifying purchases made through links in this post.**

Start your weight-loss journey with the CSIRO Total Wellbeing Diet

Interested in losing weight and keeping it off for good? Look no further!

Australia’s national science agency, CSIRO, has designed a fantastic program designed to do just that. With higher protein, low GI eating plans, you can reduce cravings and feel fuller for longer.

Plus, the program includes proven weight loss tools to create positive, lifelong habits that will help you achieve your goals. Ready to start your journey to a healthier you? Click this link to join the program today!

***

FEATURE PHOTO: Prawn and Mango Salad by Jocelyn Watts.

Published 13 February 2023

How to lose weight at Christmas with CSIRO

Signing up for the 12-Week CSIRO diet plan online in the lead-up to Christmas may not have been my smartest move ever… it can be tough bypassing all the delicious treats we’ve become accustomed to over the years.

But I’m no stranger to taking on challenges. Memories of feeling bloated after previous Boxing Days were inspiration enough!

In my first week of the program, starting on 3 November 2022, I gained 0.3 kg, despite sticking rigidly to my menu plan.

However, because I was already familiar with the CSIRO Total Wellbeing Diet, having been a devotee since the organisation published its first book in 2005, I knew the science worked and happily chose to trust the experts.

At the end of the second week, my bathroom scales showed I’d lost 0.6 kg. That’s a total loss of 0.3 kg since starting.

I still have a long way to go to reach my target of losing 8 kg over the 12-week program, but it’s a start.

My 0.6 kg loss in the past week happened despite dining out twice during that time… once for a Christmas function and the other for a birthday celebration.

So, if I’m so familiar with the CSIRO Total Wellbeing Diet, why did I feel the need to sign up for the 12-week online program over the festive season?

I blame it on me being a Socialiser!

Dining out is a breeze while following the CSIRO diet plan guidelines… I enjoyed this Grilled Tasmanian Salmon at Portside Cafe and Restaurant in Maryborough at a Christmas gathering and still lost .6 kg that week. 

***Jocelyn Magazine is proud to be affiliated with the CSIRO Total Wellbeing Diet. When you sign up for their program by clicking one of their links on our site, we’ll receive a little something in return. Your support enables us to continue publishing content that we hope will inspire you.***

CSIRO diet plan - King prawns with avo and watermelon salad.

In the same week, I enjoyed this King Prawns with Avo and Watermelon Salad at Salt Cafe Urangan while celebrating a friend’s birthday. Salt Cafe Urangan, Hervey Bay, was Highly Commended in the Best Restaurant or Cafe category of the recently announced 2022 Fraser Coast Business and Tourism Awards.

CSIRO Diet Types

There’s no one-size-fits-all when it comes to diets. The CSIRO has developed diet plans that cater specifically to the eating habits of different personalities and their eating habits.

Whether you’re a Socialiser, Battler, Craver, Foodie, Pleaser, or Thinker, there’s something for everyone on the CSIRO diet!

According to a CSIRO diet quiz, I’m a Socialiser, which doesn’t come as any great surprise to me!

I generally eat and drink more when I’m socialising, and less when I’m home alone.

Their definition of a Socialiser goes like this:

“The Socialiser is a person who is often in the company of friends and family, which can lead them into temptation a little too often so that it affects their health or weight-related goals.

“Overeating and consuming too much alcohol at social gatherings has been seen as an occupational hazard for these types.

“Socialisers need flexibility when tackling our eating plan that allows the freedom to enjoy our social life.”

Hmmm… sounds familiar, lol.

Aside from my goal of losing 8 kg in 12 weeks, if all goes to plan I shouldn’t be struggling as much to shed unwanted kilos when the New Year gets underway.

What does the CSIRO diet plan say about dining out?

If you’re dining out or don’t want to follow the provided meal plans, but still want to achieve the same results, you can choose to go “freestyle” on the CSIRO Total Wellbeing Diet program.

CSIRO provides a basic template based on the program’s food groups.

On the program, you’re encouraged to eat a set amount of food units per day, e.g. on Level 1, it’s Meat/Protein 2.5 units, Breads Cereals 3 units, Vegetables 2.5 units, Fruits 2 units, Diary 3 units, and Healthy Fats/Oils 3 units.

When freestyling, you should meet the same daily requirements with the meals you choose.

Once you’re familiar with the units and proportion sizes, it’s easier to make good choices when dining out at a restaurant or with friends and family.

The CSIRO Total Wellbeing Diet online program is also flexible with your indulgences and menu plans.

Indulgences

The CSIRO Total Wellbeing Diet’s favourite food group is indulgences, which are foods that provide little nutrition but are loved to eat.

It’s the top area in which most people can improve their diet.

  • The average Australian eats 6-8 indulgence units per day. On the TWD program, you’re allowed 1 indulgence per day (or 2 on level 3 of the program).
  • What makes food an indulgence is its overall nutritional properties. Examples include high kilojoule/calorie foods, high saturated fat and/or sodium foods, or low nutritional quality foods.
  • You can have more than one indulgence a day, but not more than 7 in a week (or 14 if on level 3 of the program). Alcohol is an exception to this rule and you’re allowed 2 standard drinks, however consuming 7 indulgences of alcohol at one time is not recommended.

My CSIRO diet plan favourites this week for breakfast, lunch, and dinner

CSIRO Diet Plan - eggs on toast breakfast

One breakfast I chose this week was the CSIRO diet plan’s Cheesy Zucchini Slaw with Eggs on Toast.

CSIRO diet plan - Mint & feta salad

This Mint & Feta Salad was on the menu for lunch at my place this week, following the CSIRO diet plan.

 

CSIRO diet plan - chargrilled steak with beetroot salad

Another of my home-cooked meals from the CSIRO diet plan this week was this Chargrilled Steak with Beetroot Salad.

 

Click here to follow my journey from Day 1.

CSIRO Menu Plans

The CSIRO Total Wellbeing Diet online program offers a variety of menu plans, including:

  • The Protein Balance Boost, Power, Plus, and Basic plans; the Gut Health Menu Plan; the Diabetes Menu Plan; the Gluten Free Menu Plan; the Diabetes Menu Plan; and the Gluten Free Menu Plan.
  • There’s also the original 12-week Total Wellbeing Diet Menu Plan, and the Freedom Menu Plan that’s designed to suit your social calendar, giving you the freedom to eat out and do your own thing using the principles of the TWD.
  • A selection of second 12-week plans is available for the Protein Balance Boost, Protein Balance 2 Menu Plan, and Gut Health 2 Menu Plan.
  • The Ultra Foodie Menu Plan is an advanced menu plan for cooking lovers who are interested in exploring new meals.

Each menu plan has its own benefits that are explained in detail when you join the program.

I’ve stayed with the Protein Balance Boost plan, which CSIRO automatically places all members on until they make their own choices.

The Protein Balance Boost plan is a new menu designed to help boost mood and wellbeing with a focus on high protein spread throughout the day.

CSIRO scientists believe that higher protein diets are scientifically proven to boost fat loss.

When you distribute your food evenly across main meals and snacks, cravings go away, or at least they’re much less intense, which makes it easier for people following these types of plans to maintain their weight.

CSIRO Total Wellbeing Diet Complete Recipe Collection

CSIRO diet plan - recipe book

On joining the CSIRO’s ‘Premium 12-Week Program with Coaching’ plan, I received a copy of the CSIRO Complete Recipe Collection book. It’s also available for purchase by clicking on this photo and following the link.

Start your weight-loss journey with the CSIRO Total Wellbeing Diet

Interested in losing weight and keeping it off for good? Look no further!

Australia’s national science agency, CSIRO, has designed a fantastic program designed to do just that. With higher protein, low GI eating plans, you can reduce cravings and feel fuller for longer.

Plus, the program includes proven weight loss tools to create positive, lifelong habits that will help you achieve your goals. Ready to start your journey to a healthier you? Click this link to join the program today!

Want to sample CSIRO recipes before joining?

If you’d like to try recipes from the CSIRO Total Wellbeing Diet before joining the online program, a selection of free recipes is available at https://www.totalwellbeingdiet.com/au/recipes/our-recipe-collections/

Published 21 November 2022

 

My CSIRO diet is off to a shaky start!

Don’t you hate it when you follow a diet plan to the letter and you put on weight? Well, me too!

Week One of my CSIRO Total Wellbeing Diet 12-week journey is done and I’m 0.3kg heavier than when I started on 3 November 2022 at 68.5kg.

However, rather than give up on the popular diet that has attracted more than a million book sales in Australia and overseas, I’m keen to “trust the science” and jump right in for more!

I’ve been impressed with the overall program which includes not only meal and exercise plans but also comprehensive guides, tutorials, a digital weight tracker, forums, and coaching.

The extra 0.3kg I gained in the first week, I expect, is because I was eating too little before!

For example, previously an average breakfast for me was two Weet-bix (no added sugar) with 250ml low-fat milk and two tablespoons of either sultanas or a few fresh blueberries.

Whereas the Mango Ginger Smoothie for breakfast in Week 1 of the CSIRO Total Wellbeing Diet has 1 cup frozen or fresh mango, 25g rolled oats, a 170g tub of low-fat Greek yogurt, 250ml low-fat milk, two teaspoons fresh ginger, and a heaped teaspoon of peanut butter (no added sugar).

Without counting the kilojoules for each breakfast, I can easily see the latter has more than the former.

The quantity of most other meals on the menu has also been more than I’d normally consume.

However, my decision to join the CSIRO Total Wellbeing Diet program online wasn’t based solely on losing weight and toning my body.

It was also about improving my overall health and well-being with a more consistent eating plan that allows me to spend more time doing what I love than worrying about what’s next for dinner.

And, I’m pleased to say that even within the first week, my quality of sleep has improved somewhat!


***Jocelyn Magazine is proud to be affiliated with the CSIRO Total Wellbeing Diet. When you sign up for their program by clicking one of their links on our site, we’ll receive a little something in return. Your support enables us to continue publishing content that we hope will inspire you.***

Mango Ginger Smoothie: a taste of childhood nostalgia

The Mango Ginger Smoothie for breakfast was a great way to start my CSIRO Total journey, evoking a foodie memory.

CSIRO Diet - Mango Ginger Smoothie

My Mango Ginger Smoothie.

The recipe included Peanut Butter—my favourite childhood treat!

It’s a good thing I’m not allergic to peanuts. However, I’m sure my parents would have saved a lot on the weekly shopping bill had that been so.

I recall at one stage Mum lamenting that my excessive consumption of Peanut Paste (as we knew it then) was blowing out the shopping budget!

In my defense, it was all the fault of a simple recipe we called Peanut Candy–equal quantities (usually two tablespoons) of Peanut Paste, powdered milk, and honey, mixed to a consistency similar to Playdough.

We’d either roll the mixture into balls or press it into a flat tray and cut it into squares.

As a mother, serving “Candy Balls” to my three children most days after school as a special treat. More recently, I’ve introduced it to my grandchildren and they love it too.

I understand Mum found the Peanut Candy recipe in a book written by Phyllis Dorothy Cilento, Lady Cilento, an Australian medical practitioner, prominent medical journalist, and pioneering advocate of family planning in Queensland.

Mum was a home economics teacher with a passion for nutrition. She was, and at 91 years of age still is, a proud devotee of Lady Cilento. Mum recommended several of her books to me in high school and as I raised my own children.

According to Medical News Today, peanut butter contains nutrients that may boost a person’s heart health and improve blood sugar levels. However, it is high in calories or kilojoules and fat, so people should enjoy it in moderation.

Peanuts are also a good source of protein and a small quantity of Candy Balls goes a long way toward satisfying the hungry bellies of children.

Learning from the experts at CSIRO

On Day One of my CSIRO Total Wellbeing Diet, I woke to an email from the CSIRO diet team welcoming me to the program and giving me an overview of the tools I’d be using in the coming weeks.

There was also a Start Strong Interactive Guide to set me on the right path.

I’m to receive a similar email with more information at the start of each week, and reminders to weigh myself and record the result in the weight tracker.

I can also watch new videos each week on different health and well-being topics.

The easiest meal planner I’ve ever used

This CSIRO meal planner has to be the easiest I’ve ever used. It has everything I need to make my cooking and shopping experiences easy.

With the meal swap function, I can easily customize my plan to suit any dietary preferences. The CSIRO diet provides me with alternatives that closely match the nutrient levels for each dish.

There are also some great features like viewing nutrition information or food groups, which helps me keep track of what exactly goes into my body.

A shopping list is also on the meal plan page that displays all foods I require for my chosen period. I can choose quantities for one, three, or seven days, and multiply the list if I’m catering for just me or a family visit.

If I’ve swapped meals, the system automatically changes food items on this shopping list.

The handy tool also comes with downloadable PDFs too, making my life easier. If I’m going away or don’t like using my computer or mobile phone in the kitchen while cooking, I can simply print my PDF plan instead.

And, that’s not all…

A recipe finder makes it easy to search for new meals based on simple keywords by name (brownies), ingredient (raspberries), or category (desserts).

The finder also shows me the nutritional information about each dish listed, so there’s no guesswork involved when trying something different.

Monitoring food, exercise, and mood

CSIRO’s food, exercise, and weight trackers are great ways to monitor what I eat, how much exercise I’m doing, and how my mood improves.

To the food and exercise tracker, I can add meals the meals I’ve chosen, my exercise sessions, steps for the day, and how many glasses of water I’ve had.

There’s also a weekly indulgence graph so I can keep track of my treats across the week.

The weight tracker is more than just a scale. It tracks my moods and allows me to upload photos so I can watch the progress I’m making.

I can also track my measurements with every weigh-in if I want to.

Get fit anywhere

CSIRO Diet - lady lifting free weights

Getting fit in my lounge room.

The CSIRO diet exercise plans are designed to be performed anywhere, whether at home, in the park, or gym.

Big photos and easy-play videos make it quick for me to add the workouts to my tracker.

I can also view the calories or kilojoules burned for each session and get a complete transcript of instructions for the entire workout.

Improving nutrition knowledge

CSIRO diet has comprehensive, interactive program tutorials that help members learn the basics of the diet and improve their knowledge of nutrition.

I have access to every week of material from the first week of my program – all in one place!

Click here to follow my journey from Day 1.

Want to sample CSIRO recipes before joining?

If you’d like to try recipes from the CSIRO Total Wellbeing Diet before joining the online program, a selection of free recipes is available at https://www.totalwellbeingdiet.com/au/recipes/our-recipe-collections/

https://totalwellbeingdiet.com/au/health-tools/resources/get-the-3-day-taster/

Or, buy the CSIRO Total Wellbeing Diet Complete Recipe Collection

CSIRO diet complete recipe collection

Feature photo: CSIRO’s Egg ‘Fried’ Rice.

***As an Amazon Australia affiliate, I earn from qualifying purchases made through links in this post.**

 

Start your weight-loss journey with the CSIRO Total Wellbeing Diet

Interested in losing weight and keeping it off for good? Look no further!

Australia’s national science agency, CSIRO, has designed a fantastic program designed to do just that. With higher protein, low GI eating plans, you can reduce cravings and feel fuller for longer.

Plus, the program includes proven weight loss tools to create positive, lifelong habits that will help you achieve your goals. Ready to start your journey to a healthier you? Click this link to join the program today!

Published 9 November 2022

In 2005, I spearheaded a media campaign to help people on the Fraser Coast to lose weight and get fit. Since then, there have been few bumps in the road and I’ve gain a few unwanted kilos. Now I’m on a mission to regain my healthy lifestyle and the CSIRO Total Wellbeing Diet is my plan of attack. It’s based on scientific evidence and it’s flexible enough to fit into my busy lifestyle. Plus, I’d love to hear from you about your own experiences – feel free to leave a comment below!

I’m on a mission to regain my healthy lifestyle

In 2005, health services across the Fraser Coast were feeling the weight of a serious obesity problem, so the region’s newspaper joined forces with the district health service to launch a weight-loss campaign.

Titled Get it Off with the Chronicle, the year-long campaign included hundreds of features and articles written in consultation with leading experts to encourage “tubbies” to eat better and exercise more.

Maryborough and Hervey Bay chambers of commerce also came on board.

Editor Nancy Bates assigned me, arguably one of the fittest and healthiest Fraser Coast Chronicle journalists of the day, to champion the cause.

It was a valiant effort by everyone involved, but the lasting impact it had locally is unclear. What is known, however, is that 17 years later, obesity rates worldwide continue to soar.

World Health Organisation statistics published in June 2021 show obesity has nearly tripled since 1975.

  • In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
  • 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
  • Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
  • 39 million children under the age of 5 were overweight or obese in 2020.
  • Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
  • Obesity is preventable.Source: World Health Organisation

Research also shows that illnesses brought on by obesity – stroke, diabetes, cardiovascular disease, etc – are preventable.

I have to admit that I too am not as fit and healthy as I was in 2005.

healthy - swimmer

Jocelyn, 2007

A few of life’s curveballs have thrown me off course, but my stance on living a healthy lifestyle is as strong as ever and I’m determined to get back on track.

That’s why I’ve joined the CSIRO Total Wellbeing Diet and plan to lose at least eight kilograms over the 12-week program.

In documenting my journey, my plan is to follow up the Get it Off campaign with current stories and information to encourage others to live healthier lifestyles.

And what better way than with the help of the CSIRO Total Wellbeing program?

It’s easy to follow and fits perfectly into most people’s lifestyles.

Plus, their recipes are delicious! Today is Day One. Are you with me?

 

***Jocelyn Magazine is proud to be affiliated with the CSIRO Total Wellbeing Diet. When you sign up for their program by clicking one of their links on our site, we’ll receive a little something in return. Your support enables us to continue publishing content that we hope will inspire you.***

 

healthy - woman in gym gear

CSIRO Total Wellbeing Diet – Day 1

Why choose the CSIRO Total Wellbeing Diet?

The CSIRO Total Wellbeing Diet is a high-protein, low-fat diet that’s packed with whole foods and has only moderate amounts of low GI carbohydrates.

This guide helps you eat less without feeling hungry, providing an easy-to-follow plan that includes all of the necessary vitamins and nutrients for good health.

First published by Penguin in May 2005 (five months after Get It Off with the Chronicle was launched), it is now one of Australia’s best-selling diet and lifestyle plans with more than a million copies sold.

The first book was a sensation, and since then several more books have been published.

They include the CSIRO Total Wellbeing Diet Book 2, which introduces a new exercise program, the Diet Recipe Book, Fast and Fresh Recipes, Recipes on a Budget, and the Complete Recipe Collection.

The CSIRO Total Wellbeing Diet is also online with thousands of recipes, flexible meal plans, and online tools to help you achieve your weight loss goals.

To join the CSIRO Total Wellbeing Diet online, it costs $199 (AUD) for the 12 Week Program or $299 for the 12 Week Program with Coaching. Refunds upon successful completion are available (conditions apply).

Optional extras include two coaching sessions, a women’s health and nutrition guide, a resistance band, and the recipe collection.

I’ve chosen the 12-Week Program with Coaching.

After joining the program

When you join the CSIRO Total Wellbeing program, you get exclusive access to delicious meal plans, recipes, tutorials, and digital tools, to help you lose weight while improving your diet.

After joining and setting up my profile today, Tuesday 1 November, I was relieved to find out I had two days in which to prepare for starting the diet on Wednesday. That gives me time to review the week’s recipes and go shopping tomorrow.

I was also able to choose my preferred program – the standard 12 Week Program. It’s a higher protein, low GI diet designed for maximum weight loss and appetite control.

For people with diagnosed health conditions, there are several options from which they can choose – High Blood Pressure, High cholesterol, Joint Pain, and Type 2 Diabetes/Prediabetes.

Then there’s the Meal Plan. The online program pre-selected the Protein Balance Boost plan for me. It’s a higher protein menu with protein evenly spread across the day to help boost my mood and wellbeing.

Simple and delicious meals following our much-loved higher protein menu plan with protein evenly spread across the day to help boost your mood and wellbeing. If I wish, I can swap meals to suit my food, lifestyle, or seasonal preferences.

Other meal plan options include Simple, Protein Balance Power, Protein Balance Plus, Protein Balance Basic, Protein Balance, Gut Health, Total Wellbeing, Freedom, Gluten Free, and Diabetes.

I registered my starting weight at 68.6 kg with my goal to be 60 kg by the end of the 12 Week Program. That would be a loss of 8.6kg. However, the AI coach estimated I could comfortably lose 6.7kg if I was super-focused and diligently followed the program for the 12 weeks.

That means I’ve already overestimated what’s possible! Time will tell!

To give me the best chance of achieving my goal, the AI coach recommended I follow the meal plan, track my food and drinks, and weighed myself weekly.

 

If you’re interested in the CSIRO Total Wellbeing Diet and are keen to follow my progress, click here to follow my foodie journey on the CSIRO program.

Flashback!

healthy - news report

Start your weight-loss journey with the CSIRO Total Wellbeing Diet

Interested in losing weight and keeping it off for good? Look no further!

Australia’s national science agency, CSIRO, has designed a fantastic program designed to do just that. With higher protein, low GI eating plans, you can reduce cravings and feel fuller for longer.

Plus, the program includes proven weight loss tools to create positive, lifelong habits that will help you achieve your goals. Ready to start your journey to a healthier you? Click this link to join the program today!

Published 2 November 2022