My top tips for losing weight with the CSIRO Diet

In this review, I’m sharing what really happened during my 12-week round of the CSIRO Total Wellbeing Diet — the wins, the challenges, the mindset shifts, and the practical tips that made it work. You’ll also find links to simple recipes and resources for getting started.

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 centimetres 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.

 

Affiliate Disclosure: Some links in this article are affiliate links. If you purchase through them — including selected books via Amazon Australia — I may receive a small commission. It doesn’t cost you anything extra, and it helps support the ongoing work behind Jocelyn Magazine.

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 practising 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 portion 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

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 really 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 thinks ‘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 that 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 portion 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 is 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.

 

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If you enjoyed this review, you might also like my other reviews at https://jocelynwatts.com/reviews/

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A Note on the CSIRO Total Wellbeing Diet

The CSIRO Total Wellbeing Diet affiliate program is closing on 23 February 2026, and as a result, I’ve removed direct program links from this article.

While I’m no longer linking to the online program itself, the principles behind the CSIRO approach — balanced eating, higher protein, practical science-backed nutrition — still inform much of what I share here on Jocelyn Magazine.

If you’d like to explore the CSIRO’s published work, their books remain available through Amazon here:

CSIRO Books on Amazon Australia

As always, I only share resources I’ve personally found useful — and I appreciate you being part of the journey as this space continues to evolve.

 

 

FEATURE PHOTO: Prawn and Mango Salad by Jocelyn Watts.