Diet, calories, fat, carbohydrates! These are the magic words for any of us who have the desire or even anxiety to lose weight. But you know that many of the diets being promoted have scientific bases that are sometimes dubious. Read on to discover Csiro diet and its scientific background!
The so-called CSIRO diet, which is the acronym for 'The Commonwealth Scientific and Industrial Research Organisation' (CSIRO).
CSIRO has come up with a plan (sounds like a better word than diet) based on scientific research. This diet, low in carbohydrates and unsaturated fats, and rich in protein, will not only help us lose weight, but will also make us healthier.
Most diets are based on a ban on all fats. However, there are many types of fats that are necessary and that also helps us to stay in shape. An example of these is the unsaturated fats, present in foods such as olives or avocados.
The Csiro diet is based on limiting carbohydrates to 50 grams a day and eating all types of healthy or unsaturated fats. This amount is increased to 70g later on.
But what is the plan?
It is mainly based on limiting the consumption of carbohydrates: only 50 grams per day are allowed at the beginning. Be careful, they do not propose to eliminate them completely, in fact, healthy desserts are allowed.
Very few carbohydrates and a lot of extra virgin olive oil!
The secret is to consume good (unsaturated) fats and to limit the amount of carbohydrates to 50 grams per day. According to scientific studies published in 'The Lancet' a high-fat diet does not cause weight gain. Following a diet high in vegetable fats from natural foods (olive oil and nuts) and without caloric restriction, is associated with a slight weight reduction and with having less abdominal girth, compared with a low-fat diet.
You have to limit the fattening carbohydrates and replace them with fat, which has no influence on insulin
Many fats contribute to effective weight loss. Total fat content is not a useful measure of the damage or benefit of food. In fact, this diet proposes eating more calories from legumes, fish, vegetable oils rich in phenols, yogurts, and minimally processed whole grains and less from processed foods rich in starch, sugar, salt, or trans fats.
Fats? Not guilty: we get fat from refined carbohydrates
If we put on weight, it's not because we eat too much. The advice in this diet is clear. We have to restrict the carbohydrates that make you gain weight. That is, refined carbohydrates, which are easy to digest, and sugar, which raises our insulin level in the short and long term. And replace these with fat, the only nutrient that doesn't have an influence on insulin.
Studies and the aforementioned scientist show that current health guidelines that recommend a low-fat, low-calorie diet create unnecessary fear of the healthy fats present in the Mediterranean diet, the benefits of which have been demonstrated in many medical studies.
Check out our article on the Mediterranean Diet to learn more about it