Embarking on a popular yet controversial low-carb, high-protein diet has helped many shed weight fast.
So how does the diet work?
Australian organisation CSIRO found that if people incorporate more healthy fats and lean protein into their diet, while reducing the intake of carbohydrates, they could significantly improve their health and wellbeing.
Here, CSIRO revealed ways to incorporate the diet into your everyday life and how you can build an effective meal plan that fits your daily allowance.
What your day on a plate should look like: CSIRO revealed ways to incorporate the diet into your everyday life and how you can build an effective meal plan that fits your daily allowance
Treat yourself on weekends: If you’re busy with friends or family, this meal plan will keep you nourished and satisfied without feeling like you’re missing out on anything
Research shows that two-thirds of Australians are overweight or obese and the prevalence of type 2 diabetes is rising at an alarming rate.
But this diet has helped control blood glucose levels, improve blood fats and make weight loss easier, especially if you have pre-diabetes or type 2 diabetes.
The nutritionally balanced diet focuses on high protein consumption at every meal – and starting your morning with eggs could be the secret to losing weight.
The scientifically-proven CSIRO diet was found to provide superior benefits to a high-carb, low-fat diet when followed as part of a complete lifestyle plan.
Stick to your portion sizes: CSIRO shares a meat and seafood meal planner that fits your daily allowance of food
CSIRO has provided four nutritional salad ideas to build your daily meal plan so you stick to your portion sizes
Don’t know where to start your morning? Here are six simple breakfast ideas to help you eat healthy with high-proteins
Having a lower total amount of carbohydrate has the greatest effect on reducing the overall glycaemic load (GI) of your diet.
The lower the GI, the slower the rise in blood glucose levels will be when the food is consumed.
‘This diet isn’t about saying no to carbohydrates, it’s about choosing the right types and amounts – up to 70 grams of high-fibre, low GI carbohydrates each day,’ CSIRO said in its latest book CSIRO Low-Carb Every Day.
To ward off your cravings throughout the day, having a higher protein intake suppresses your appetite so you can feel fuller for longer.
The nutritionally balanced diet focuses on high protein consumption at every meal – that will keep you feeling fuller for longer
The evidence-based diet also allows you to have a better control over your energy intake that will aid with maintaining a lower body weight.
‘Digesting and absorbing food accounts for about 10 per cent of our daily energy expenditure,’ CSIRO said.
CSIRO Low-Carb Every Day is on sale now
‘It takes more energy to digest protein, compared to carbohydrates or fat – so having a higher proportion of protein in the diet actually helps you expend more energy throughout the day.
‘Also, the higher amounts of protein can increase proportion of weight loss from fat reserves, allowing you to retain more fat-free mass and muscle.’
The book revealed that having a higher-protein intake keeps our bodies expending more energy throughout the day and when we are sleeping.
The CSIRO diet has a higher proportion of unsaturated ‘healthy fats’ including monounsaturated and polyunsaturated fats.
Rich sources of monounsaturated fats include avocados, nuts and seeds, olive oil and canola oil, lean fish and chicken and olives.
Good sources of polyunsaturated fats include salmon and sardines, nuts and seeds, sunflower oil and sesame oil and soy beans.
The latest book promises even better weight loss results – a sequel to the best-seller The CSIRO Low-Carb Diet, which followed the immense amount of science-based research CSIRO.
Recipes and spreads extracted from CSIRO Low-Carb Every Day by Professor Grant Brinkworth and Pennie Taylor. On sale now, Macmillan Australia, RRP $34.99.
Zucchini and ricotta pie with avocado and pecan salad
UNITS PER SERVE
Lean meat, fish, poultry, eggs, tofu: 1
Dairy and dairy alternatives: 1
Low–moderate carb vegetables: 3
Healthy fats: 4
Serves 4. Preparation: 30–35 minutes. Cooking: 20 minutes. Difficulty: Easy
INGREDIENTS
200 g silken tofu
4 eggs
220 g ricotta
2 tablespoons thyme leaves
2 tablespoons chopped chives
600 g yellow and green zucchini, cut with a vegetable peeler into long thin ribbons olive oil spray, for cooking
240 g avocado, sliced
½ cup flat-leaf parsley leaves
finely grated zest and juice of 1 lemon
40 g pecans, toasted and roughly chopped
METHOD
Preheat the oven to 200°C (180°C fan-forced). Line the base and sides of a 28 cm x 18 cm baking tin with baking paper.
Process the tofu, eggs, ricotta, thyme and chives in a food processor until well combined. Season to taste with freshly ground black pepper. Pour the mixture into the prepared tin and level the surface.
Tightly roll up each piece of zucchini and press it firmly into the ricotta mixture.
Be sure to place the zucchini rolls close together in the tin. Spray lightly with olive oil and bake for 40 minutes or until set and golden. Rest in the tin for 5 minutes before removing.
Carefully toss the avocado, parsley, lemon zest and juice and chopped pecans in a bowl. Season to taste with freshly ground black pepper.
Slice the zucchini pie and serve with the salad.
Herb chicken patties with supergreen lentil salad
UNITS PER SERVE
Lean meat, fish, poultry, eggs, tofu: 1
Breads, cereals, legumes, starchy
vegetables: 0.5
Dairy and dairy alternatives: 1
Low–moderate carb vegetables: 3
Healthy fats: 2
Serves 4. Preparation: 30–35 minutes. Cooking: 20 minutes. Difficulty: Easy
INGREDIENTS
400 g lean chicken
tenderloins, chopped
2 tablespoons chopped tarragon
1 tablespoon thyme leaves
finely grated zest of 1 lemon
2 tablespoons rice bran oil
SUPERGREEN LENTIL SALAD
300 g zucchini, sliced into rounds
150 g broccolini, trimmed
150 g torn kale leaves
juice of 1 lemon
320 g drained and rinsed tinned lentils
½ cup small flat-leaf parsley leaves
100 g cherry bocconcini, torn
METHOD
Place the chicken, tarragon, thyme and lemon zest in a food processor and process until smooth and sticky. Season to taste with freshly ground black pepper. With slightly damp hands, divide the mixture into eight even portions and shape into flat patties. Place on a baking tray lined with baking paper and chill until required.
To make the supergreen lentil salad, preheat a chargrill pan over high heat. Chargrill the zucchini and broccolini, turning occasionally, for 5 minutes or until tender and golden. Transfer to a bowl. Chargrill the kale, turning occasionally, for 1 minute or until crisp and golden. Add to the bowl with the other vegetables. Add the remaining ingredients and season to taste with freshly ground black pepper, then toss well to combine. Set aside until ready to serve.
Heat the rice bran oil in a large frying pan over medium–high heat. Cook the patties, turning occasionally, for 10 minutes or until cooked and golden.
Serve the patties with the supergreen lentil salad.