The Total Wellbeing Diet is an Australian diet created by scientists from the Commonwealth Scientific and Industrial Research Organization (CSIRO) that has given significant benefits in making sedentary people lose weight.

In women, it is a matter of following a 1350-calorie diet to lose half a kilo to a kilo per week as appropriate. The big difference with other diets is that this diet works in those individuals who cannot lose weight with normal low calorie diets.

In particular, several studies have confirmed that the total well-being diet is indicated in those cases of syndrome X, or in cases of metabolic syndrome, where “borderline” situations in terms of cholesterol, triglycerides and blood sugar are added to the overweight.

DIET OF TOTAL WELLNESS: CHARACTERISTICS

The total well-being diet is a low glycemic load and high protein diet (33% of the daily calorie requirement) in which, however, carbohydrates are not excluded, which make up 36% of the daily calorie requirement.
It is a rather simple diet to follow because it does not have a menu that changes from day to day, but foods to choose from for each meal.
The vegetables, on the other hand, are in free quantity, excluding carrots and beets.

TOTAL WELLNESS DIET: 1350 CALORIES DIET MENU

Breakfast.
A food choice between 250 ml of skimmed milk or 200 grams of skimmed white yogurt. Soy options are also fine as long as they have no more than 35 calories per 100 grams in the first case and about 50 in the second.
Choose a food from 40 grams of All Bran or Good Morning cereals or 40 grams of oat flakes or 3 Grancereale Fiber Cacao biscuits or 5 Oro Saiwa biscuits with Fiber.
Natural sweetener such as stevia. Coffee or tea.
100 grams of medium ripened banana or 150 grams of fruit such as strawberries or kiwis. The fruit can be eaten with a snack.

Snack: 200 ml of skim or soy milk.

Lunch.
A food of your choice between.
200 grams of egg whites or 100 grams of chicken or turkey breast or 140 grams of shrimp or same weight of silk tofu / velvety white tofu.
Free vegetables with a teaspoon of oil.
A food of your choice between 60 grams of wholemeal bread (not canned, from the bakery) or 4 slices Wasa blue pack or a packet of wholemeal crackers or 50 grams of brown rice or wholemeal pasta (maximum twice a week).
Can be included: vegetable or meat broth and a teaspoon of oil.
Free after-meal with a 50 calorie food: for example 8 grams of dark chocolate or 5 almonds.

Snack: 100 grams of fruit such as kiwi, mandarin, blueberries, pear, orange + 10 grams of dark chocolate.

Dinner.
A cup of vegetable or meat broth without oil.
A food of your choice between.
130 grams of natural tuna or squid or octopus, 150 grams of cottage cheese, 150 grams of skimmed Greek yogurt, or 130 grams of cod or 100 grams of bresaola or 100 grams of wheat muscle or 140 grams of surimi. Once a week: 120 grams of veal.
Free quantity of vegetables with a level teaspoon of oil.
100 grams of fruit such as kiwi, mandarin, blueberries, pear, orange.

After dinner bonus with two Saiwa gold biscuits with fibers or a Grancereale biscuit.

Free day.
On the day off, the calories are the same but we can vary foods.
Breakfast: 125 grams of low-fat white yogurt with a Saiwa Gold cookie or two teaspoons of oat flakes + coffee or tea with sweetener.
Lunch: a cocoa protein shake (see recipe) + coffee with sweetener.
Dinner: a marinara pizza from wholemeal dough with the addition of rocket or mushrooms + zero-calorie drink.
As an alternative to pizza: a first or second course of your choice.