The daily folic-acid intake is increased to 400 mcg for
adults and 600 mcg for pregnant and breastfeeding
women.
Eighty new recipes and substitutions have been
added.
Twelve weeks of sample menu plans give examples of
how to organize the diet.
New tips on eating out and packing a lunch are
included.
A simple, structured, do-anywhere exercise plan has
been added.
There is a section on maintaining focus on the diet.Function
The TWD is designed to result in a weight loss of
1–2 lbs (0.5–1 kg) per week. The subsequent mainte-
nance diet is designed to maintain the desired weight.
The higher protein in the TWD helps control appetite
and prevent muscle loss. The TWD can be used to feed
an entire family, although family members who do not
need to lose weight may eat more carbohydrates with
their meals, such as extra bread, pasta, rice, or
potatoes.Benefits
Because the TWD diet is high in protein, it tends
to satisfy hunger and prevent overeating. Men, in
particular, seem to appreciate the amount of meat in
this diet. It provides nutrients such asiron,zinc, and
calciumthat may be minimal on a lower-protein diet.
There are additional benefits from a high-protein meat
diet:
Lean red meat is the best source of well-absorbed
iron and meat is rich in zinc.
Iron and zinc, which help boost the immune system,
are more easily absorbed from meat than from plant
foods.
Meat, poultry, fish, and eggs are excellent sources of
vitamin B 12 , which is not found in plants.
Fish and seafood are the best sources of omega-3
fats, which help protect the heart. Beef and lamb
are the next best sources.
The TWD can significantly reducetriglycerides
and LDL (‘bad’) cholesterol. Sustained weight loss,
exercise, and moderate alcohol intake can increase
HDL (‘good’) cholesterol. Therefore CSIRO
researchers believe that the high protein in the TWD
may help prevent heart disease and type 2 diabetes.
Some experts also consider the TWD superior to other
diets because it calls for a fiber intake in excess of 28 g
per day.The TWD has other advantages:
It includes a large variety of foods.
It is a very flexible diet and allows many substitutions.
Daily meals can be consumed in any order.
Tested recipes and menus are available online.
Shopping lists can be downloaded from the CSIRO
Website.
The TWD is designed for long-term maintenance.Precautions
Dr. Rosemary Stanton, a leading Australian
nutritionist, has pointed out that the high amount of
red meat in the TWD contradicts the Australian gov-
ernment’s own recommendations. Whereas theAus-
tralian Guide to Healthy Eatingrecommends 2–4 oz
(56–112 g) of lean red meat three–four times per week,
the TWD prescribes more than twice that amount.
Consumers may be confused by these descrepancies.
In addition, the trade organization Meat and Live-
stock Australia provided CSIRO with research funds
and heavily promoted the book, suggesting possible
conflicts of interest. Vegetarians in particular may
have a difficult time following the TWD.
The TWD was based on clinical studies of over-
weight women, some of whom had metabolic dysfunc-
tion. Therefore the advantages of the TWD for men
and healthy women are unclear.
CSIRO claims that the TWD is suitable for preg-
nant andbreastfeedingwomen. However breastfeed-
ing women may need up to 700 extra calories (3,000
extra kilojoules) per day. CSIRO recommends that
breastfeeding women should start with level 1 or 2
and include three servings of dairy for calcium. Addi-
tional bread and fruit can be added to satiate hunger
and increase energy. Furthermore, because of the large
amount of fish and seafood in the diet, pregnant
women should check for the types of fish that are safe
to eat during pregnancy.
The TWD is suitable for overweight children, as
long as it includes three units of dairy. However a
dietician should adjust the number of calories for the
age, size, and activity level of the child.
CSIRO claims that the TWD can be used effec-
tively by people with diabetes,celiac disease(gluten
intolerance),fructose intolerance, andirritable bowel
syndrome. However diabetics should consult their
doctor or dietician before using the TWD. People
with gluten intolerance should choose gluten- or
wheat-free substitutes or substitute rice, beans, chick-
peas, or lentils for bread. Those with irritable bowel
syndrome may substitute a lower-fiber cereal and takeCSIRO total wellbeing diet