Articles
The CSIRO Diet
The high protein advantage over metabolic syndrome.
CSIRO reveals the weight loss benefits of a high protein, low fat diet for those predisposed to metabolic syndrome. Over half of Australians are at risk of developing the disorder. Those predisposed to metabolic syndrome can prevent its development by managing their risk profile with weight loss, healthy eating and exercise.
The results show that overweight women with high triglycerides - one of the key markers of metabolic syndrome - lost 25% more weight on a high protein, low fat diet than a high carbohydrate, low fat diet. Moreover, much of this extra weight loss was in the abdominal area, which is crucial to improving their metabolic syndrome risk profile.
Importantly the actual body fat loss over the 12-week period significantly differed when comparing the two diets - a loss of 6kg in the high protein group as opposed to 3kg in the high carbohydrate group.
The overall weight loss in the high protein group was 8kg compared to only a 6kg loss in the high carbohydrate group, with the amount of weight lost specifically from the midriff area twice as high on the high protein diet (1kg vs. 500g).
The study also indicated that, as well as helping weight loss in the long run, the high protein, low fat diet helps to stabilise glucose and insulin production that may help to control hunger. Protein-rich foods like lean red meat also have a high satiety value.
The following diet plans shows how the daily content of the two diets differed.
Study Diets
High Protein, Low Fat Meal Plan
- Cereal
- Low fat milk (250ml)
- Wholemeal bread (2 slices)
- Fruit (2)
- Beef / lamb 200g - dinner
- Chicken / fish / meat 100g - lunch
- Vegetables (2.5 cups)
- Diet Yoghurt (200g)
- Canola oil (3 tsp)
- Wine 2 glasses / week (optional)
Summary: | * 34% protein | * 20% fat | * 28% carbohydrate |
High Carbohydrate, Low Fat Meal Plan
- Cereal
- Skim milk (250ml)
- Wholemeal bread (3 slices)
- Fruit (3)
- Chicken / pork / fish 80g
- Vegetables (2.5 cups)
- Canola oil (3 tsp)
- Pasta / rice 120g cooked
- Low fat biscuits (3)
- Wine 2 glasses / week (optional)
Summary: | * 17% protein | * 20% fat | * 63% carbohydrate |
Our viewpoint.
Diets don't work, even when they are written and supported by government bodies such as CSIRO. As diets go, it is safer and better than most. We would definitely recommend it over Dr Atkins diet. If low fat sources of protein are chosen then it is a safe option.
Individuals at high risk with impaired glucose tolerance, diabetes or metabolic syndrome or syndrome X can improve their risk factors with weight loss through this or a similar routine as long as permanent life style changes are made and physical activity is increased.
There will always be reservations for anything labelled a diet rather than permanent life style changes. A diet will always be viewed as a temporary change in order to lose weight.
Weight loss is about energy restriction. The best approach chosen will depend on the circumstances of the individual. Any dietary regime must restrict saturated fat to reduce the risk of heart disease. Weight loss is easier than preventing weight gain. Choosing low GI foods will help satiety but quantities are very important.
Long-term support is necessary to achieve permanent weight loss. The only real solution is to tackle the problems that have led to weight gain. This if often most successful when a dietitian is involved with restructuring and changing of lifestyles.
Everyone is an individual and has his or her own problems. These are always going to be difficult to deal with in a group situation or with a diet that has been written for the masses. Requirements vary because of life style and metabolism. Not everyone of the same age, sex and activity will require the same level of kilojoules per day.
Most people are impatient to lose weight and forget that the gain probably occurred, slowly over many years. A slow loss with improved eating habits, life style changes and especially a higher level of exercise has a much better chance of long-term success.
Added to site on : Wednesday, 17 March 2004