Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
The CSIRO Total Wellbeing Diet is one of Australia’s most well-known weight loss programs, developed by the Commonwealth Scientific and Industrial Research Organisation (CSIRO). It’s a structured, science-backed program aimed at weight loss and better health. But is it the best choice?
Not all diets are created equal, but they do get results. New research showed that 62% of Interval Weight Loss (IWL) participants lost at least 5% of their body weight and actually kept it off. The CSIRO Total Wellbeing Diet had nearly half its members hit that mark in 12 weeks, while Weight Watchers (WW) Online users saw an average loss of 2.7 kg.
Let’s take a closer look at the CSIRO Diet—how it works, its pros and cons, and how it stacks up against IWL.
The CSIRO Total Wellbeing Diet is a high-protein, low-GI eating plan designed to support weight loss, heart health, and blood sugar regulation. It provides structured meal plans and an evidence-based approach to improving overall well-being.
This diet is ideal for people who:
Prefer a structured meal plan and portion control
Want a science-backed approach to weight loss
Are looking to improve heart health and blood sugar levels
Can commit to meal prepping and following specific guidelines
The CSIRO Diet focuses on high-protein meals and low-GI carbohydrates to help control hunger, maintain steady energy levels, and promote fat loss. Participants follow a structured meal plan with portion-controlled recipes and tracking tools to stay accountable.
The CSIRO Diet offers several advantages, making it a strong contender in the weight loss space.
CSIRO’s approach is backed by extensive research, with clinical studies demonstrating its effectiveness for weight loss and long-term health improvements.
The diet promotes lean proteins, healthy fats, and low-GI carbohydrates, which reduces reliance on processed foods.
With clear meal plans and portion guidelines, the diet encourages long-term adherence to healthier eating patterns.
The emphasis on low-GI foods helps manage blood sugar levels and reduce the risk of heart disease and type 2 diabetes.
Protein-rich meals help reduce hunger and keep cravings under control, making it easier to stick to the plan.
The program offers step-by-step meal plans, making it easier for participants to stay on track.
While the CSIRO Diet has many benefits, it also has limitations that may make it difficult for some people to follow.
The reliance on lean proteins and whole foods can make the diet costly. Meal prepping and sticking to structured plans also require time and effort.
Since the diet focuses on animal-based proteins, plant-based eaters may struggle to meet protein requirements without significant modifications.
Strict portion control and meal guidelines may feel limiting, making long-term adherence challenging.
The program focuses on external rules rather than internal cues, which can make long-term weight maintenance difficult.
To maximise results, follow these key strategies:
Having meals ready reduces the temptation to deviate from the plan.
These foods provide steady energy and help control hunger.
Following portion guidelines prevents overeating and supports weight loss.
Exercise enhances fat loss, muscle retention, and overall well-being.
Tracking weight, food intake, and exercise helps identify what works and where improvements can be made.
Proper hydration and whole foods support digestion and overall health.
Both the CSIRO Diet and Interval Weight Loss (IWL) are backed by scientific research, but their approaches differ significantly.
Research compared the effectiveness of the Interval Weight Loss (IWL) program and the CSIRO Total Wellbeing Diet. The study found that 17.6% of IWL participants achieved a 10% weight loss, while 62% achieved at least a 5% weight loss. In contrast, only 15.4% of CSIRO participants reached a 10% weight loss, and 48.9% achieved a 5% weight loss.
These results suggest that IWL is more effective in helping people lose weight and maintain their progress. By focusing on metabolism, alternating weight loss and maintenance phases, and avoiding extreme restrictions, IWL provides a more sustainable approach than the structured, calorie-controlled CSIRO diet.
The CSIRO Diet follows a structured, portion-controlled model, whereas IWL incorporates phases of weight loss and maintenance to align with natural metabolic processes. This makes IWL more adaptable and sustainable.
CSIRO relies on structured meal plans, which can be restrictive. In contrast, IWL encourages intuitive eating and behavioural changes, making it easier to maintain results without calorie counting or strict rules.
The CSIRO Diet requires specific food choices and portion control, whereas IWL allows for a balanced intake of all food groups, reducing the likelihood of diet fatigue.
The CSIRO Diet is a well-researched program that offers structure, healthy eating habits, and effective weight loss strategies. However, it can be restrictive, expensive, and difficult to maintain long-term.
Interval Weight Loss (IWL), on the other hand, provides a more flexible, metabolism-friendly approach that aligns with human biology. With strong scientific backing and a focus on sustainable weight loss, IWL proves to be the better choice for long-term success.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.