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Everything you need to know about the CSIRO Low Carb Diet

by Be Fit Food on Nov 08, 2020

For over a decade, the CSIRO has been transforming lives with the CSIRO Low Carb Diet, a scientifically backed approach proven to support long-term weight loss and boost overall health and wellbeing.

Based on one of Australia’s largest nutrition studies, funded by the National Health and Medical Research Council, the CSIRO Low Carb Diet has shown to help people not only lose weight but also maintain it while improving health. Originally designed for individuals with type 2 diabetes, this lifestyle program helps manage weight and blood glucose levels by integrating a nutritionally balanced diet with a comprehensive exercise plan. But it's not just for people with diabetes—anyone looking to embrace a healthier, sustainable lifestyle can benefit.

The diet is structured around a low-carb approach, focusing on higher proportions of protein and healthy fats, with carbohydrates limited to 50–70g per day, compared to 200-300g on traditional diets. Only "good" carbohydrates—those with a low glycemic index and rich in fiber—are included, ensuring that you get the most nutritious sources.

While there are many low-carb diets available, the CSIRO Low Carb Diet is unique, as it’s grounded in scientific evidence and rigorous clinical research. Findings from these studies have been shared in a popular book series that details how to incorporate this dietary and lifestyle approach, helping countless Australians manage their weight and support type 2 diabetes.

How Does the CSIRO Low Carb Diet Work?

The CSIRO Low Carb Diet is a scientifically designed, nutritionally complete, energy-controlled plan that reduces carbohydrates while boosting healthy fats and protein. Combined with the exercise guidance provided in the CSIRO Low Carb Diet books, this plan supports sustainable weight loss and enhances health and wellbeing over the long term.

Does the CSIRO Low Carb Diet Work?

Yes! Research from CSIRO trials found that overweight and obese adults with type 2 diabetes who followed the CSIRO Low Carb Diet achieved an average 7% body weight reduction over two years. Compared to a traditional high-carb, low-fat diet, participants also saw a twofold decrease in diabetes medication needs, a threefold improvement in blood glucose stability, and significant improvements in cholesterol levels. The evidence speaks for itself—this approach truly supports better health outcomes.

What Can You Eat on the CSIRO Low Carb Diet?

The CSIRO Low Carb Diet emphasizes core nutritional principles for healthy eating, focusing on nutrient-dense, low-energy foods. Contrary to common beliefs about fats, the diet includes healthy unsaturated fats from nuts, seeds, oils, avocados, oily fish, and olives, which support heart health. Lean proteins like meat, poultry, fish, eggs, and tofu, along with dairy in moderation, provide satisfying and nutritious options. The diet also encourages low-carb vegetables, such as spinach, kale, zucchini, and cauliflower, while limiting starchy vegetables like potatoes and sweet potatoes. Breads, cereals, and fruits are permitted in moderation to maximize health benefits.

How Many Calories Are in the CSIRO Low Carb Diet?

Daily calorie intake on the CSIRO Low Carb Diet ranges from 1500-2500 calories (6000-10,000 kJ), adjustable to fit individual goals. The CSIRO Low Carb Diet books include tools to calculate your energy needs and choose a calorie level to match your targets. For instance, reducing daily calories by 1000 (4000 kJ) may support a 1kg weight loss per week, while a 500-calorie reduction (2000 kJ) may help with a 0.5kg loss weekly. With detailed diet and exercise plans, the CSIRO Low Carb Diet guides you in building a healthy lifestyle for the long term. Be Fit Food meals with the CSIRO Low Carb Diet label meet these dietary guidelines and can be used alongside the books and menu plans.

How Much Weight Can I Lose on the CSIRO Low Carb Diet?

In clinical trials, 115 overweight and obese adults with type 2 diabetes saw an average weight reduction of 12% (about 12kg) after 24 weeks, 10% (10kg) after 52 weeks, and 7% (7kg) after two years.

The CSIRO Low Carb Diet offers a path to better health, weight loss, and long-term weight maintenance by transforming a scientifically-backed eating plan into a sustainable lifestyle.

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