Anybody done this 12 week structured diet plan?

 

https://www.totalwellbeingdiet.com/?utm_source=PM&utm_medium=SEM&utm_campaign=SearchBrand&gclid=CIqNk_e6l84CFVJxvAodCBUE5Q

 

I'm starting on Monday. I have been terrible in my diet this year. I don't no why, but regular drinking (rarely to point of being drunk) and having 1 treat a day of either some form of savoury chips/twisties etc or a sausage roll has lead to a blow out where I've broken thru the 100kg barrier.

 

Having both my girls at school and my wife back working 4 days has meant my early morning rides have all but dried up. 2 weekends ago I said enough was enough as I want to be around for my kids and there is a history of type 2 diabetes in my family. My wife suggested we go and see a dietician and I said I wanted a low carb, higher protein diet with as little processed food as possible. Guess what the CSIRO diet is? I'd much prefer this sort of diet as it encourages healthy eating for life, rather than just to get to a goal weight. There questionnaire suggests I can lose up to 14.5kg's in the next 12 weeks, which is about 5kg's short of 80kg's, which I think is still a realisic goal and can only help my socially competitive cycling. 

 

I've already lost a kilo by cutting out fatty snacks and cutting back on the grog. I'm now also walking or riding the bike again every day and feeling much better already, the mid afternoon tiredness is now as a direct result of increased exercise rather than laziness and poor diet. I own an Apple watch and have exceeded my daily move goal for 13 days straight now and don't want to let up. Feeling positive!

keep it up blybo ! 

 

that csiro thing looks interesting indeed

 

I was heading for 100kg as well.. stopped short at 96, and have lost a kg...so in the right direction. just not eating as much cr@p pulled back on alcohol as well. not that have ever drank too much but any cut backs are a good thing

 

not enough exercise still. I need to get onto that a LOT more....

Not that one but I did 5-2 along with exercise and lost 20Kg - like you my goal was to finish around 80Kg.  Simple calculations, weight gain or loss = Calories in, minus Calories out.  The "Mediterranean" diet, the CSIRO diet, Low carb diet, or just Calorie counting - combined with exercise.  As long as the in - out holds then you will lose weight.  

Like you, I've crept up again so will have to do something in the near term again and keep on it. 

sounds similar to the Mike Mosely pre-diabetic (type 2) diet (which sounds like you blybo from your description above).

similar outcomes, similar diet to that you outline from CSIRO.

 

Less simple carbs and less sugars, don't worry about fats, plenty of complex carbs and protein. Plenty of water

 

Toast, beer, breakfast cereals, pasta, rice, potato, bread are on the 'less' list. Probably alcohol as well (I did say less, not none).  definitely fruit juice and sugary pop (including diet pop) are on the much, much less list.

Salads/vegetables/fruit are on the 'more' list.

Pineapple, banana and melon does not count as 'fruit' as they contain principally sugars, no significant complex carbohydrate component. (Personally, I reckon a banana a day is fine, for the other ingredients.  Just don't treat it as a health food that you can eat as much as you like).

 

The Mike Mosely book is a good one.  Even if you are not pre-diabetic (type 2).

Thanks for the feedback. According to my previous blood sugar test, I'm still not what they consider pre diabetic, but heading that way. Was getting more and more lethargic.

 

I'm predisposed to being lazy and certainly enjoy a few drinks but cycling prior to having kids made me as fit as I've been since school days. I was floating around 82-83kgs then without being particularly careful with diet as I was simply riding so much I burnt off the calories regardless. I gradually crept up to floating between 88-93kg's over 5-6 years but this year really ballooned out.

 

I think this diet will be good for me but as my cycling comes back on track, I'll have to eat on rides and predominantly sugars, or else suffer an "hunger flat", which is basically running out of glycogen in your muscles. This is not a nice feeling and you feel like you couldn't ride to the end of the street, let alone get yourself home 30-40kms. There is a website/forum for support where I will ask how to deal with this.

Neil,

 

The CSIRO is great. It's just sensible eating of sensible foods. Nothing gymicky.

 

The fasting type diets (eg 5-2) are tough on your body, and tough on your mind. If you plan on cycling regularly, your body won't handle the exercise on a fasting diet, you'll hit the wall.

 

The CSIRO is more of a change of lifestyle than a diet, and that's a good thing. It's the only sensible 'diet' I've ever seen.

 

Cheers,

Jason.

Sounds like my story Blybo.

Well done

Neil,

 

The CSIRO is great. It's just sensible eating of sensible foods. Nothing gymicky.

 

The fasting type diets (eg 5-2) are tough on your body, and tough on your mind. If you plan on cycling regularly, your body won't handle the exercise on a fasting diet, you'll hit the wall.

 

The CSIRO is more of a change of lifestyle than a diet, and that's a good thing. It's the only sensible 'diet' I've ever seen.

 

Cheers,

Jason.

The cycling / diet POV isnt necessarily correct.  You can cycle a lot and diet, you need to plan better.  I cycle more than average and much harder.  I lost my weight whilst doing both.  You might want to lose weight slower if you find yourself initially challenged but at the end of the day(night) you can ride.  Keep up the calories, water intake and balance that against what you are expending.  A good range of foods is essential.

Neil,

 

The CSIRO is great. It's just sensible eating of sensible foods. Nothing gymicky.

 

The fasting type diets (eg 5-2) are tough on your body, and tough on your mind. If you plan on cycling regularly, your body won't handle the exercise on a fasting diet, you'll hit the wall.

 

The CSIRO is more of a change of lifestyle than a diet, and that's a good thing. It's the only sensible 'diet' I've ever seen.

 

Cheers,

Jason.

The no cycling / diet POV isn't necessarily correct.  You can cycle a lot and diet, you need to plan better.  I cycle more than average and much harder.  I lost my weight whilst doing both.  You might want to lose weight slower if you find yourself initially challenged but at the end of the day(night) you can ride.  Keep up the calories, water intake and balance that against what you are expending.  A good range of foods is essential.

What Koputai said. The best diets aren't diets at all, they are lifestyle changes

 

I haven't done the CSIRO one myself but have a friend who has. She is an MS sufferer who wanted to take control of whatever she could to feel better, and feel better she did. Being a short and slender built woman she did struggle with some of the quantities suggested but on the whole felt better and lost some weight without being able to exercise.

 

If you want to take all the guess work out of whether an eating plan is right for i would recommend seeing a dietician (distinctly different to a nutritionist). My wife has been doing so for the past 12  months and, despite being a moderate to heavy exerciser beforehand, been able to transform her body during that time. There's nothing radical or weird about what she eats or when, it's just tailored to her goals, based on her results. Every visit she gets scanned for body fat%, muscle mass, hydration levels etc. She has only lost about 2 kg in that time but put on kilos of muscle and dropped body fat % by about 10%. The CSIRO diet doesn't look dramatically different to her meal plans

Did the survey and according to that Im badoozled.......or everyone else is lying.

 

Interestingly it doesn't account for your build or exercise.

The no cycling / diet POV isn't necessarily correct.  You can cycle a lot and diet, you need to plan better.  I cycle more than average and much harder.  I lost my weight whilst doing both.  You might want to lose weight slower if you find yourself initially challenged but at the end of the day(night) you can ride.  Keep up the calories, water intake and balance that against what you are expending.  A good range of foods is essential.

 

Frankn, I was only referring to the fasting type diets.

 

On fasting days, you'll have a lot of trouble keeping up enough energy for a

decent amount of exercise when on a fasting diet. Something like the CSIRO

though, you can adjust your intake to account for exercise.

 

Cheers,

Jason.

On 5-2 for instance you pick when you "quasi-fast" so unless you are riding flat-out 7days a week - which you shouldn't you can plan the fasting and easy/recovery/no ride to coincide.  That's what I did. 

I have no doubt that fasting diets work well and are meant to be fabulous for pre diabetics, however the more overweight and unfit you are, the less "easy" exercise there is. I'm dragging 7-8 kgs extra up any incline than I was 12 months ago.

 

I get the feeling I'm going to go thru and extraordinary amount of carrot and celery sticks whilst on this diet.

I've definitely lost a kg over the lat week which am pretty pleased about. curiously not been extreme in exercise or anything. only actually made it to the gym  couple of days. plan to go again today / tomorrow. been more watching what I eat. 

 

still been enjoying some goodies just in lower quantities than would normally

 

I hope I can keep up the loss of a kg a week routine ....

 

I have a helpful doctor...whom I saw about a week ago thats also helping me, talked through my typical diet with suggestions to cut out somethings, cut back some and include some others some in larger proportions. seeing him again in a months time, have to take him a last 7 day list of everything I eat when see him again  

I was part of the CSIRO Nutrition & Health Research Clinic trials while this book was being put together.As Frank mentioned Calories in, minus Calories out plus what you can burn on the bike and the weight will fall off.I renounced Gluttony last December and went Lite a Easy and lost 20Kg in 3 months.Im now steady 105-108Kg without going hungry...

Stump

I've definitely lost a kg over the lat week which am pretty pleased about. curiously not been extreme in exercise or anything. only actually made it to the gym  couple of days. plan to go again today / tomorrow. been more watching what I eat. 

 

still been enjoying some goodies just in lower quantities than would normally

 

I hope I can keep up the loss of a kg a week routine ....

 

I have a helpful doctor...whom I saw about a week ago thats also helping me, talked through my typical diet with suggestions to cut out somethings, cut back some and include some others some in larger proportions. seeing him again in a months time, have to take him a last 7 day list of everything I eat when see him again

 

My exercise has not been extreme either. 30-45 minute walks, same on the bike, but rode to work 2 days so was doing that twice a day.

 

The 30 minutes I spent on my mates smart trainer last night chewed up 2000kj's exactly, that's more than I was burning in total on days with no exercise. That's been the only higher intensity session I've done, but far from flat out.

Stopped drinking soft drinks and a clear hard work in running every morning and 20min workout saw myself go from 80kg+ to 65kg. My family members were getting worried as I've gone really skinny and my mum was fresking out. Haven't picked up any soft drinks and have been on plain water instead. Eat real healthy, like having oats in the morning and being realistic during lunch and dinner.

I'm back to 77-82kg but it's not what you think. . Really depends when I weight myself . @@betty boop; Its hard work but after a dump I measure at least a kg plus loss.... . The reason for this workout is to reduced my sugar levels, diabetes is hereditary, it runs in the family and I know I'm gonna get it. What you can do is try to tske steps before it takes hold.

Stopped drinking soft drinks and a clear hard work in running every morning and 20min workout saw myself go from 80kg+ to 65kg. My family members were getting worried as I've gone really skinny and my mum was fresking out. Haven't picked up any soft drinks and have been on plain water instead. Eat real healthy, like having oats in the morning and being realistic during lunch and dinner.

I'm back to 77-82kg but it's not what you think. . Really depends when I weight myself . @@betty boop; Its hard work but after a dump I measure at least a kg plus loss.... . The reason for this workout is to reduced my sugar levels, diabetes is hereditary, it runs in the family and I know I'm gonna get it. What you can do is try to tske steps before it takes hold.

 

We often eat porridge for breakfast as it is but we had lapsed into quick oats and used a Raspberry coulis which will have to be scrapped for this eating plan. CSIRO diet recommends "overnight oats" as a great option, sort like a bircher museli without all the sugar and calories, suspect I'm going to enjoy that one.

 

Wish I could run, I ruptured my meniscus and torn some medial ligaments in my knee a few years back. Don't notice it walking or riding, have to decide whether to have it fixed it to play ball sports with my girls as they grow up

Weighed my self this morning as had noticed stomach looking (relatively) flatter. Lost 3.1kg in first 2 days [emoji15], [emoji41]. Now I know that is probably largely to do with intestinal cleanse but it's certainly helped morale... And I haven't really been hungry yet!

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a lot of water has been shed.  Keep going when the weight plateau's shortly - you will have got through all of the water shedding.

 

When you see your belt come in a notch, you have made real progress.  Two notches deserves celebration.

 

Benje

5 is cause for a binge!

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5 is cause for a binge!

 

 

5 is cause for a new belt!  and new pants.  and a new stereo, apparently!

Edited August 3, 20169 yr by Benje

Cut the carbs completely and stop or reduce the beer. Enjoy spirits and wine.

Exercise daily and your good.

Stereo binge ! Good for the soul, bad for the bank account

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