Shed kilos with a CSIRO diet plan at Christmas

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.


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

Published 21 November 2022


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