What is the CSIRO diet?

CSIRO total wellbeing was developed by Australia's largest research and development organisation, CSIRO (Commonwealth Scientific and Industrial Research Organisation). It's a new high-protein, low-fat diet with the aim to provide sound nutrition for life. The daily protein intake increase from 15% to 30-35% of your total daily intake.  This diet is carbohydrate limited, rather then a low-carbohydrate diet; For example the Atkins diet aims for 30 – 60 grams of carbohydrate per day where as this diet contains 114g of carbohydrate (recommended carbohydrate intake is 1.2-1.4g per kg of body weight).

The main focus of this low-energy, high protein, low-fat diet is satiety; this is the all important feeling of fullness that keeps your hunger and diet-busting cravings at bay. This diet is designed specifically to combat this major problem that often causes people on diets to fail. The qualified nutritionists and dieticians of CSIRO who developed this diet believe a high intake of protein is the key. But is the amount of protein consumed on this diet to high?

High Protein – Is it recommended?

This diet advocates consuming 200g-300g of red meat per day, which is higher then the recommended protein intake of 1.2-1.4g per kg of body weight for an adult who regularly exercises (HUNT for life). Studies have shown high intakes of protein can be detrimental to your health; one study in particular discovered bowel cancer was a third higher for people who regularly ate 160g of red and processed meats (1). However keeping the meat lean should help to limit the risk of cancer and as Dr Clifton, the co-author and physician at CSIRO quoted ‘It is simplistic to say that eating red meat, or any single food, is a risk for colon cancer. What one needs to look at is the overall diet pattern of the food a person eats, as well as their lifestyle. The biggest lifestyle risks for colon cancer are being overweight and a lack of exercise” (2) and both of these are addressed in this CIRSO diet.

The CSIRO study – How does it weigh up?

Throughout the CIRSO diet book, Dr Clifton and Dr Noakes refer to a published study, which was based on 100 women for 12 weeks comparing two specific diets. One group followed the CIRSO diet, consuming 100 grams for lunch and 200 grams for dinner. The other group where feed a similar diet; however they consumed fewer amounts protein, substituting it for carbohydrates, such as rice and pasta. The results showed that both groups lost comparable amounts of weight and women on the diet who started with high triglyceride (blood fat) levels where able to reduce their abdomen fat; all the other women in the study where unable to show any reduction, on either diet (3).  Unfortunately through out this study they did not compare their meat based high protein diet to a plant based high protein diet, as vegetarians on the CIRSO diet would follow. In a one-year follow up of 66 people who followed the CSIRO’s two diets, only 38 stuck to it, and there was no significant differences in their weight or body fat. Therefore is it fare that the CIRSO diet suggests they have ‘scientifically proven’ that a high protein diet is superior for losing weight? (4)

Pros of the CIRSO diet

• Qualified nutritionists and dieticians developed this diet, as opposed to another celebrity.
• While lower in carbohydrate than a standard healthy eating diet (carbohydrates providing only 36% of your daily energy intake versus the recommended 50%) it is not extreme. This diet also includes 3 servings of whole grains, milk and dairy foods and allows at least 5+ portions a day of fruit and vegetables, meeting the minimum recommendations for fiber, vitamins and minerals
• Tailors the diet to your weight, gender and body fat
• People have commented that this diet is much easier to maintain then other diets
• Proceeds from the CSIRO Total Wellbeing Diet book are going back into nutritional research, benefiting all Australians

Cons of the CIRSO diet

• In the initial weeks the portions sizes are small and the food is limited
• Vegetarians will find it difficult to use the diet due to high amounts of meat – although you could swap if for beans and tofu
• Cost and environmental issue associated with a high meat diet – meat can be really expensive
• No long term studies have been conducted

Rachel’s Verdict of the CIRSO diet

Nutrition Australia believes that ‘this is the best food plan of the lot’, but keep in mind it still hasn't been tested over longer periods of time. Since the diet includes all the main food groups and comes with plenty of recipes and meal ideas, from this point of view it is hard to criticise. There is evidence to show that higher intakes of protein will help you feel fuller for longer, therefore eliminating any feelings of starvation. I am weary of the high meat content as anything eaten in excess of what are body needs  – whether it is carbohydrates, fat or protein – will be turned into fat!

Due to amount food you will be eating, this diet will give you more energy compared to most of the other diets on the market. And having more energy means you will find it easier to get up and exercise which is an essential part of all weight loss programs.

References:
1. http://news.bbc.co.uk/
2. http://www.csiro.au/
3. (http://www.vnv.org.au/Articles/CSIRODiet.htm).
4. (http://www.smh.com.au/news/opinion/not-enough-science-behind-scientific-diet/2005/08/28/1125167548189.html).