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CSIRO Total Wellbeing Diet

CSIRO Total Wellbeing Diet Questions & Answers

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25 questions from our users

I was in the very first launch of the program and I lost a few kgs but also put on a few. I now need to loose about 6kgs. Since completing the program I have discovered that I am FODMAP sensitive. Does the Program 2 cater for someone like me.
2 answers
hi Elaine , I cant help you with Program 2. I only completed the first program but I believe a focus on protein and fresh fruit and veg it could help. good luck .Hi Elaine, Although the Total Wellbeing Diet has been designed to be suitable for a large proportion of the population, it may not be suitable for individuals with specific conditions, allergies or intolerance's which would be best treated with specialist, individualised advice. At this time we do not have a FODMAP friendly program available. We do have meal swap options available which can help you customise your menu plan based on your food preferences, however we do not have the option to create a menu plan based on intolerance's or allergies. You also have the ability to make food substitutions once you’ve added your menu plan to the Food & Exercise Diary. Additionally you can substitute your own recipes to suit your tastes and preferences, simply use your Food & Exercise diary to record the recipe and keep an eye on your Food Units. We do recommend that you always speak with your Doctor or Health Professional before commencing any weight loss program.

You have a low carb recipe book and low carb plan book form. Will you eventually incorporate this way of eating with your online plan?
1 answer
Hi Ingrid S, thanks for your question. Unfortunately there is not currently an online version of the low carb diet. Currently, only the Total Wellbeing Diet is available as an online program; including high protein, low GI meals. Please note that the Total Wellbeing Diet and Low Carb Diet are two different programs. While they both utilise a food group approach, the food groups and quantities are different between each program.

Do the menus cater for a single person. Also are there cook ahead and freeze meals because i work full time as well as a second business after hours. Thanks
3 answers
Yes, menus are individual servings and some menus are 2 servings to cater for the same meal later in the week. Some of the breakfasts are serve 4 because you have it 4 times over the week. I run my own business and manage to prepare meals in advance, swap meals when the suggested meal won’t work. Definitely still requires effort and planning, but I have managed it for past five months without any issues. There are many options. Highly flexible. I’m enjoying the TWB program and getting results.Hi RozB, thanks for your question. As Ross D has said, meals are individual servings, with some serving more than 1 to include a leftover later in the week. There are a range of different meals available in your meal swap lists to make sure you can select meals that are suitable for your schedule. The program will require some time and effort to plan, however we try to minimise this with our pre-prepared menu plans, meal swaps, shopping lists and integration with Woolworths online. Feel free to contact our support team if you have any questions: https://help.totalwellbeingdiet.com/hc/en-usthanks everyone that is very useful

I am vegeterian, will it problem?
2 answers
There are vegetarian options I believe. It’s a high protein diet so the protein has to come from either tofu or fish I guess.Hi Anup, Thanks for your question. We do not currently have a specific vegetarian menu plan. However we do provide Vegetarian Meals as meal swaps, but these are limited and may not achieve all nutrient and food group targets. If dairy foods and eggs are part of your diet, you shouldn't have any problem achieving the protein intake. You most certainly can substitute lentils and other forms of vegetarian sources of protein for the animal proteins. If you wish to substitute non-meat protein, we would suggest eating 200 g tofu or 260 g cooked chickpeas, beans or lentils instead of 200 g meat fish or chicken or 2 eggs for 1 unit of protein. You can also use the Recipe Index and Food Search to search for Vegetarian recipes and add these to your Food & Exercise Diary. I do wish to mention that The Total Wellbeing Diet was not designed or tested for vegetarian eating patterns. CSIRO have not investigated whether a high-protein vegetarian diet is as effective as a high-animal-protein diet, but they do know that vegetable protein confers a similar benefit in reducing hunger. You may want to consult your GP or dietitian to modify the Diet for your needs. Please view our help article below for further information: https://help.totalwellbeingdiet.com/hc/en-us/articles/360000688676-How-to-participate-in-the-program-as-a-vegetarian Please don't hesitate to contact us if you have any further queries.

I start work at 5.30 am what sort of breakfast would I eat? I currently eat granola and yoghurt.
4 answers
Plenty of combinations available for berry smoothies, bircher muesli, yoghurt and berries etc Yesterday I had rye toast with avocado and fetta, there are protein pancakes (banana, oats etc.). Plus the normal eggs on toast, omelettes - easy to make.Thanks I’m literally up and out the door in 20 mins no time even for toast that helpsPersonally I have a slice of burgen bread with a 3 slices of cheese, melted in the micro and quarter/half an apple. Also a slice of burgen bread with apple covered in ricotta cheese is always nice. This diet contains a lot of protein so bran can be your friend.

I have been on many diets but put it back on now hitting menopause harder to loose weight. I had mirena inserted approx 6 weeks ago amd the weight is hitting pound by pound i am not happy. I am a very fussy eater does the plan cater for this?
2 answers
I guess it depends on how fussy you are. No diet is going to cater to a very fussy eater. The diet is based around your 5 portions of fruit and veg a day combined with 150 - 200g protein. There are heaps of recipes that combine these. All of them can be “adjusted” within reason. If you won’t eat vegetables you won’t enjoy this diet in all honesty. You can use most non oil based condiments to jazz your veggies/salads up. I’m still eating the same food even though the 12 weeks has ended because it’s a healthy enjoyable way to eat. Their website has a really handy food index that you can check what a certain food is going to “cost” from you daily allowance. It’s fantastic and has most things you would need. Eg if you wanted to know if you could eat baked beans, you type it in the search bar and it’ll tell you how many “points” they are from what brand. I don’t work for these guys. I’m just a normal joe. If I can lose this much weight at 49 in 12 weeks then anyone can. Look at it this way - 2 weeks on this diet and you’ll drop 3-5 kg if you follow it. That’s an instantly noticeable weight loss. If you stick to that for another 10 weeks and record your weight and a selfie (totally private) they’ll give you your money back. All you have to do is eat and lose weight.Hi Sharon, we offer a weight loss program that is centered around a high protein/low GI diet. We offer eight different meal plans that work with this. In terms of being a fussy eater you are able to substitute foods you do not like with an equivalent that you do like/can eat, and you can also swap meals out for other meals from a list of options. This diet does encourage and provide the teachings for healthy eating and a healthy diet, which can be utilized for life after the program. In this sense it is designed to facilitate weight loss and change your eating habits and lifestyle. The diet itself is not designed for specific conditions.

Are you intending to make an app for Android phones? I would like to register and complete this diet however would like to know I can use my new android phone.
1 answer
Hi HelenD, Thanks for your question. While we don't currently have an Android App, the Total Wellbeing Diet can be accessed on any internet-enabled device. We also have a mobile site that can be accessed from Android devices.

Has anyone done the Csiro total wellbeing diet? I love the idea of learning new recipes and think the money back thing is great motivation... But I'm terrified of the amount of cooking. I got the sample plan yesterday and the whole thing seemed more time consuming than I'm used to. A fiddly breakfast and a cheesecake threw me the most! I love cooking and always cook dinner and make my own lunch. But with two young kids it's difficult to make elaborate breakfasts and I have no idea how I'd be able to whip up a cheesecake mid week! Has anyone done it and can tell me about the amount of cooking involved? Can you substitute eg a yoghurt for a cheesecake if you don't have time? I've done lite n easy before so know there are less cooking heavy options but I got tired of the lack of freshness. I refuse to do hello fresh as their sales people have been really rude to me. Thanks!
2 answers
Hi Alex383, The twd is easy to follow most recipes take approx 30 min maximum and very easy to prepare. If you don't have time or don't like something just substitute for another recipe. This diet is a whole new way of eating and works even with recipe swaps. Hope this helpsHi alex383. Thanks for reaching out to us and for providing this feedback on our sample recipes. Our menu plans will provide you with suggested meals for each day of your 12-week program, however you will have a list of swap options that you can choose between. This enables you to select meals that suit you and your family. Whether you're after something quick and easy to prepare, or want something a little more complex, our meal swaps include a range of different options. Once you have selected your meals in the menu plan, the shopping list will be updated to enable quick and easy shopping. Either via Woolworths online, or by taking the shopping list with you to the supermarket. Our team are more than happy to help with any questions you have at https://help.totalwellbeingdiet.com/hc/en-us/requests/new

Do you get to keep recipes after the twelve week program finishes. Kim
1 answer
Hi Kim.B, To continue to have access to recipes, menu plans and our online tracking tools, you will need to continue with a Total Wellbeing Diet membership such as our Loyalty plan at $19.95 per month. Contact our team here if you have any further questions: https://help.totalwellbeingdiet.com/hc/en-us/requests/new

Hi i can't eat fruit at all would this be a problem?
1 answer
Hi Janaya U, Thanks for your question! The Total Wellbeing Diet does include at least 2 serves of fruit each day. We would recommend that you contact our team here for further information on the suitability of our program: https://help.totalwellbeingdiet.com/hc/en-us/requests/new

I have an android phone and saw that the app is only available for Apple users. Is it difficult to do this diet without the app, and does it make tracking harder? TIA.
1 answer
Hi Sonia S, Thanks for your question! Our App is only available for Apple devices, however you can certainly access our program on Android devices on our mobile site. Our mobile site has been designed as a more simple version of our website to allow for quick and easy tracking.

I have a lot of migraines so I can’t have preservatives, wine or high doses of amines and some salicylate laden fruit. I also seem to be FODMAP sensitive. Will this be a problem?
2 answers
I used to get a lot of migraines myself. Since changing my diet and only eating fresh foods, (Not Processed) I've been migraine free.Hi Gini, Thanks for your question! Although we try to design our programs to be suitable for a large proportion of the population, this means that our programs may not be suitable for individuals with specific conditions which may be best treated with specialist, individualised advice. We do not currently have a program option that takes into account amines, salicylates and FODMAP's. For this reason, if you haven't already, we advise that you seek advice from a health professional (Doctor or Dietitian) to ensure that you follow a suitable and safe diet whilst meeting your nutritional requirements. If you have any further questions, please contact our team here: https://help.totalwellbeingdiet.com/hc/en-us/requests/new

If I change one meal for Another and it does not work in the plan will I be notified?
1 answer
Hi Aam, Your menu plan will contain a list of meal swaps made up of meals with a similar food group unit breakdown. If the meal that you select has different food group units to the default meal, you will be able to see this in your menu plan.

Can I start the program anytime?
4 answers
Yes Sandy you just sign up and then you put what date you want to start .I signed up about 4 or 5 days before I started and it was no problem, you will find this the most sustainable diet plan you have ever come acrossYes you can. I also signed up a few days before so that I could organise myself (read the menu plans etc) and buy items not already in my pantry/fridge.

I have mild osteoarthritis in my right hip, would this be an issue?
1 answer
Hi James, Thanks for your interest in the Total Wellbeing Diet. The online program has a range of exercise programs, including a gentle exercise plan called walk and tone. Or you can create your own exercise combos from the range of exercises in the exercise library. We do however recommend you seek advice from your GP or health care provider for suitability prior to joining the program. For more information you can view these pages: https://www.totalwellbeingdiet.com/au/the-diet/home-exercise-plans/ https://www.totalwellbeingdiet.com/au/health-tools/exercise-library/ We also have an ebook about exercises for weight loss. The ebook is called the Secrets of Fat Loss, and can be downloaded here: https://go.totalwellbeingdiet.com/secrets-of-fat-loss We look forward to welcoming you to the program soon!

Is the extra for the premium worth the extra on the wellbeing diet? have looked at pricing and it says special for $140 + but when i try to join it says $199 then a whole lot of extras , if i pay for the dietitians help how long does the session last, Also finding phone numbers to get in touch is very hard so i can ask these questions on a one on one
2 answers
Hi if you want the refund program its 199 I believe. Its not so hard to get a refund. Lose net weight over 12 weeks, take a picure and load it up each week and do a survey at the end and provide permission to use. So you get your money back. I dont think you can call but they usually respond via email in a business day. The dietian is like 35 mins. I found the program useful by using all the elements. Like i consider myself an informed person and i learned a lot about what and how much I should eat. I put nothing om over xmas which is like a miracle and i wasnt on the program at that time. One thing though you need to cancel and contact them prior to end of 12 weeks as you are automatically put on.a monthly program. You need to opt out the last day od the 12th week or contact the team and dtate your intent to cancel and they can help which I did. Which you can do in settings on your account. A few have complained about that but its quite clear when you sign up that will happen and how to opt out of the maintance program. I didnt get the extras like the books. Thats pointless as the web portal gives you meal plans.Hi David7321, Thank you for your interest in the Total Wellbeing Diet online. You can purchase Dietitian sessions in bundles of 2. These are 20 minute sessions with Accredited Practising Dietitians. You will be allocated to a Dietitian so you will have the same person at each online session. The Premium program has 2 sessions included in the package, as well as a recipe book as a companion to your program: https://www.totalwellbeingdiet.com/au/12-week-program/premium-membership/ Membership is packed with value. When you join the CSIRO Total Wellbeing Diet, you’ll have access to loads of great features designed to make it easy for you to lose weight, such as: - A scientifically formulated weight loss program from CSIRO - 12 weeks of easy, delicious meal plans - Member-only iOS app - Plenty of delicious, healthy recipes and meal ideas - Practical exercise plans you can do at home - Reminders and tracking tools to keep you on track - Easy print shopping lists - Forums to share the journey with 1000s of other members - Ability to sync your Fitbit or Garmin to the website - Full refund if you successfully complete the program (see refund instructions) You can find our contact number on the Help Page under "contact us" or send us an email and we can provide you with an individual response. I hope this helps and hope to see you soon at the Total Wellbeing Diet online.

I am just trying to lose some weight, I don't know whether Im posting this where I needed to, in any case. Ive been attempting to shed pounds in the past ~6 months, yet scarcely had any advancement. I have tried going to the gym and similar stuff, however it didnt truly work out. I even purchased this thing the Red Tea detox yet that my thing also. Presently Ive run over an article about a woman losing weight with a new system and I simply needed to inquire as to whether this is really a genuine thing. Anybody has experience with it? Here's the link to the article lighterlifeblog.com/jennys ?
2 answers
It is worth giving it a go it helps you get a better handle on eating, it has a sensible menu which you can choose to follow or if you are particular and prefer routine with your own food choices that are within the guidelines you can do that too. It has support and the forums are helpful and they really understand the different emotions people go through when wanting to improve themselves with exercise options to suit all types and having a cheap option that allows you to go beyond the first 12 weeks - good luckHi Dalia, The higher protein, low GI aspects of the Total Wellbeing Diet help to keep you satisfied with each meal. The higher protein research shows this can help with improving your metabolism, curbs your cravings and can be tailored to your individual personality. Check out these pages for more information: https://www.totalwellbeingdiet.com/media/1198/2018-csiro-protein-balance-report.pdf And this page has more information about the diet: https://www.totalwellbeingdiet.com/au/the-diet/about-the-diet/ If you have any questions please don't hesitate to reach out to us at support@totalwellbeingdiet.com

I am keen on starting the programme (again ) & sticking to it. What I am struggling to get my head around is that low fat products are higher in sugar than normal products. Am I seeing something wrong?
4 answers
This seems to be the case with all low-fat products - too much sugar or too much salt. Suggest you ask CSIRO supportI understand your concern as I had been avoiding low fat products while trying to lose weight before I started with CSIRO. In the end I accepted that CSIRO had scientifically formulated this eating plan so I stuck with their food plans and lost the weight. The majority of food is fresh produce so your not expected to consume too much. It’s so hard when there is so much conflicting information out there but I found sticking to the plan, with some variations, still works. Good luck.Nothing wrong with your sight! I just use something else. I experiment. For salad dressing I use yoghurt and lemon juice, or olive oil and lemon juice. It's the amounts I eat that have changed. Also, the cheapness of fresh seasonal vegetables and fruit. And I shop at Coles and Aldi, nowhere out of the ordinary. This plan really works: I have never felt better. But you can adjust it to suit yourself. And don't beat yourself up: if you want a treat have one. With me, I find it is the exercise component that makes a difference. Look, every now and then I think I'd love a choc coated ice cream. Soon passes. The long term outlook makes up for anything you think you miss out on. Ps, if I really wanted an ice cream, I would have it: but now I prefer an apple or carrot, or slice of wholegrain bread with sugar free jam. I no longer use butter or olive oil spread, and it makes no difference to the taste. Best of luck to you.

Do you have recipes for one serve?
1 answer
Hi Kathryn, Thanks for your question! The Total Wellbeing Diet menu plans are designed to serve 1 person by default. This includes a range of meals that are single servings, and recipes that serve more than 1 (with leftovers used later in the week). If you're cooking for more than one person, you can adjust your shopping list to provide ingredients for the number of people that you are preparing meals for.

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