The CSIRO Total Wellbeing diet has two phases:
Phase 1 – Weight Loss
Phase 2 – Maintenance
Phase 1 – Weight Loss
In this phase of the diet, which lasts for approximately six weeks, the rules are as follows:
- Many carbohydrates are removed from the diet
- Only low GI carbohydrates are allowed
- Cravings for high-GI carbohydrates will be reduced
- The diet is carefully calorie and portion controlled
- 3 main meals and 2 small snacks are included each day
- Exercise at least 30 minutes most days
- Drink 8 glasses of water every day
- Expect weight loss of 0.5-1kg (1-2lb) per week
- Small amounts of sugar and honey are allowed
- Artificial sweeteners are also allowed
Phase 2 – Maintenance
The second phase of the diet is when the foods that were restricted in phase one, are now re-introduced to the diet, a little at a time:
- Week 1: Add 2 slices wholegrain bread per day
- Week 2: Add 2/3 cup rice or past per day
- Week 3: Add extra milk, yoghurt, cheese, ice cream etc per day
- Week 4: Add an extra potato per day
- Week 5: Add an extra snack food per day
- Week 6: Add one extra meal out per week
- Exercise at least 30 minutes most days
- Drink 8 glasses of water every day
- Small amounts of sugar and honey are allowed
- Artificial sweeteners are also allowed
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