What is the CSIRO Total Wellbeing Diet?

The CSIRO Total Wellbeing Diet is a scientifically proven weight loss program developed by Australia's national science agency, the CSIRO. Unlike fad diets or quick fixes, it's designed to help Australians lose weight safely, improve their health, and build habits that last. At its core, the program focuses on balanced nutrition through meal plans created by Accredited Practising Dietitians, real food and practical recipes, sustainable weight loss with average results of 5-7% body weight loss in the first 12 weeks, and powerful support tools including food and exercise tracking, weight tracker, and My Journey AI-powered personal to-do list.

How does the program work?

The CSIRO Total Wellbeing Diet is built around scientifically designed meal plans created by Australian based Accredited Practising Dietitians. These plans are tailored to different lifestyles and health goals, including Simple, Women's Wellbeing, Protein Balance, Foodies, Fast Start, Indulgence, Gut Health, and Gluten Free options. The program includes powerful digital tools: a food and exercise tracker to help you stay accountable, a weight tracker to see your progress, and My Journey, an AI-powered to-do list that gives you personalised guidance and next steps.

Who is the diet suitable for, and can I follow it with dietary requirements?

The CSIRO Total Wellbeing Diet is designed for adults who want to lose weight, improve their health, and build long-term healthy eating habits. The program is particularly helpful for people who want a structured, science-backed approach to weight loss, prefer practical everyday meals, and value digital tools to stay on track. We offer dedicated programs for type 2 diabetes, high blood pressure, high cholesterol, and joint pain. Meal plan options include gluten free, high protein, and gut health-focused plans. The program is suitable for breastfeeding mothers with an additional allowance, but not suitable for people under 18 or women who are pregnant.

What's included in my membership?

When you join the CSIRO Total Wellbeing Diet, you get personalised meal plans created by Accredited Practicing Dietitians, hundreds of family-friendly recipes you can swap and customise, weekly shopping lists, food and exercise tracker, weight tracker, My Journey interactive AI-powered to-do list, expert tips and resources, and dedicated programs for diabetes, high blood pressure, high cholesterol and joint pain. You can also choose to kickstart your journey with Fast Start shakes, our optional meal replacement program.

How much does the program cost?

Membership to the CSIRO Total Wellbeing Diet is designed to be affordable and great value for money. You'll get access to personalised meal plans, powerful digital tools, and expert resources for less than the cost of a daily coffee. We offer flexible membership options to suit your budget and goals, optional Fast Start meal replacement shakes, and a full refund of up to $199 if you complete and adhere to the online program. Members who receive a refund lose on average 28% more weight than other members, amounting to an extra 1.4 kg over the 12 weeks of the program.

Do I need to cook special meals?

No - the CSIRO Total Wellbeing Diet is designed to fit into everyday Australian life, so you don't need to cook separate diet food. Our meal plans use simple, affordable ingredients from the supermarket and include recipes the whole family can enjoy. You'll find quick, fuss-free options for busy nights, budget-friendly meals using everyday ingredients, family-friendly recipes so you don't need to cook twice, flexible choices so you can swap meals, and a smart shopping list function that automatically creates your weekly grocery list.

How much weight can I expect to lose?

Weight loss results vary from person to person, but CSIRO research shows that members who follow the CSIRO Total Wellbeing Diet achieve clinically significant outcomes. On average, members lose 5.3% of their body weight overall. Among those who complete 12 weeks and use the weight loss tools, the average increases to 7.3% of body weight. Over the long term, 64% of members lose an average of 11.9% of their body weight in one year, showing that the program delivers lasting change.

Is exercise part of the program?

The CSIRO Total Wellbeing Diet is first and foremost a food-based weight loss program - your results come mainly from following the scientifically designed meal plans. Exercise is encouraged as a way to support your weight loss and improve your overall health, but it's not essential to see results. Even if you're not exercising, you can still expect to lose weight. If you do want to include exercise, the program offers simple, optional exercise plans designed for different fitness levels, home-based workouts with little or no equipment, and a food and exercise tracker so you can log your activity when you choose.

What kind of support is available?

The CSIRO Total Wellbeing Diet provides tools, resources, and real people to help you succeed. With your membership, you'll have access to a motivating Facebook community, group coaching webinars led by experts, one-on-one health coaching sessions (available at an additional cost), My Journey AI-powered interactive to-do list, food and exercise tracker, weight tracker, practical tips and resources from CSIRO dietitians, and smart shopping lists to make healthy eating easier.

Does the CSIRO Total Wellbeing Diet have side effects?

No - the CSIRO Total Wellbeing Diet is a natural, food-based weight loss program with no medical side effects. Because it's built on balanced nutrition and healthy lifestyle habits, it's safe, sustainable, and designed for long-term wellbeing. The program focuses on real food and practical meal plans created by CSIRO dietitians, healthy lasting weight loss without compromising your health, and better overall wellbeing, including improvements to energy, fitness, and confidence.

Terry lost 100kg. Then the weight crept back. Here’s what he did.

Terry before at 185kg and after his 100kg weight loss

Terry weighed 185.5kg when he joined the CSIRO Total Wellbeing Diet in 2018. Two years later, he’d lost 100kg*, more than half his body weight.

He kept it off for years. Then, slowly, some of the weight crept back.

This is how Terry lost 100kg, what happened when old habits returned, and how he’s getting back on track in time for his 60th birthday.

*Weight lost over 24 months. Individual results may vary.

Weighing him down

Terry knew for years he had to lose weight, but it wasn't until 2018 that he decided enough was enough.

At his heaviest, everyday life was hard. Walking short distances left him out of breath, he was constantly worried about breaking chairs and he avoided photos. He suffered with joint pain and high blood pressure, and he'd developed pre-diabetes.

"I ballooned from 90kg in 2002 up to 185.5kg in June 2018," he explained. "I suffered from postnatal depression after the birth of my first son, which I now realise was probably what triggered me switching off and not caring about my health."

"I wasn't exercising and I was eating poorly but I was sick of my overall decline in health and decided that I wanted to live longer and be happier. I had to take back control of my life."

Terry started researching weight loss online and discovered the benefits of high protein and low GI diets, which led him to the CSIRO Total Wellbeing Diet.

"I found the program was different to others. It was easy to follow and the food unit system really works for me as I can create my own meals from the recommended unit quantities and balance my protein across the day, so I always feel in control."

Slow and steady

Using the online program, Terry lost around a kilo a week. After six months and a loss of over 20kg, Terry added in exercise and a weekly session with one of our Health Coaches.

"The dietitian mentoring is invaluable for me. [It] has helped me truly understand how to take control of my life in so many ways, including the meal plans, mental health and motivational techniques."

In June 2020, two years after he started, Terry reached his goal weight of 85.5kg.

"I have lost 100kg, which is over 50 percent of my body weight," he said. "I feel in control and I have more energy and motivation."

His health had changed too. Terry says his mental health had improved dramatically, he was no longer pre-diabetic, his blood pressure was normal and his joint pain was gone.

"Joining the program probably saved my life. It certainly gave me my life back."

Looking for weight loss motivation, dinner inspiration or exercise ideas? Check out the CSIRO Total Wellbeing Diet blog or read more incredible success stories.

Saying yes to more

The non-scale victories mattered just as much.

"I can walk further than 100 metres without feeling exhausted. I can sit on a chair without fear of breaking it. I can catch a plane without needing a seatbelt extension."

He even took his family to Dreamworld, something they "simply never thought would be a possibility".

In June 2022, after two years of keeping the weight off, Terry climbed the Sydney Harbour Bridge.

“Losing that weight liberated me and gave me my life back. I was no longer behind the camera missing out on all the fun, I was living my best life, jumping in with enthusiasm, and living life to the fullest. My only regret... not starting earlier.”

That year he also rewarded himself with his first tandem skydive, in Queenstown, New Zealand.

"This is something I will never forget," he said.

When the weight crept back

Terry kept up his healthy habits for years, adding resistance training to his daily walks.

Then diet fatigue set in.

"Although I was still eating healthy food for the most part, I slipped back to some old habits and would eat extra cheese and Vita-Weats, going way above the Unit amounts," he said.

At times he went way off track and overate chocolate. Terry is open about his mental health and believes "we do not talk enough about this." In 2025 he was diagnosed with ADHD, which he says helped him better understand his impulses.

Slowly, his walks and gym sessions started to slip too. Then he stepped on the scales.

"I finally accepted that I wasn't setting my health as the priority it deserved," he said. "I was the heaviest I had been in many years at 116.6kg."

A goal for his 60th

On 7 July 2026, Terry counted the weeks to his 60th birthday. There were exactly 16.

His goal: 99.9kg by the big day, with another tandem skydive to celebrate.

"I knew that at 116.6kg, I would be either close to the limit, or over the limit for the tandem jump."

He admits he was disappointed in himself at first. "Especially as I know that my journey motivates others, and I want to set a good example. But I switched that negativity into positivity and set those aggressive goals, which helped me focus on what I needed to do."

Back to basics: how Terry got back on track

Coming back to the CSIRO Total Wellbeing Diet was an easy choice.

"I know it works! I know what I needed to change to get back on track. I just needed that focus back."

That meant returning to the habits that worked the first time.

“Weight, track and measure, and most importantly, meal planning and preparation,” he said. “If I am prepared, I am far more likely to succeed.”

Here’s what that looks like for Terry now:

A 6km walk every morning (and he’s now running up the hills)
Four gym sessions a week
Three sessions with a TWD Health Coach, which he says “really helped with my focus”
Clear goals he keeps in sight every day

"I need clear goals at the front of my mind, constantly. This may just be me, or it may be an ADHD thing, but I know that works for me."

The countdown is on

In his first 13 weeks, Terry lost 11.1kg*, going from 116.6kg to 105.5kg. That leaves 5.6kg to go, with his 60th birthday just around the corner.

Watch this space. We'll share how Terry went after the big day!

*Weight lost over 13 weeks. Individual results may vary.

Terry's tips for getting (and staying) on track

Terry wants his story to show people they can succeed, no matter what size they start at.

"It is totally normal for us to go off track sometimes. What is most important is how we react to that," he said. "We need to be kind to ourselves!"

Here are his tips, eight years after he first joined:

Non-scale victories are just as important as the number on the scales. That number doesn’t define you.
Realise that you won’t lose weight every week.
Weigh and track everything you eat and drink.
Take weekly measurements and photos for comparison.
Make time to prepare meals and exercise. Without it, you won’t get the results you want.
Set long-term goals, and achievable daily ones.
Don't be afraid to reach out for strategies and support.

Inspired by Terry?

If you've drifted off track, you don't have to start from scratch. Set a goal and get back to the basics that work.

Restart or join the CSIRO Total Wellbeing Diet today!

Are you trying to lose weight? Read our comprehensive guide on weight loss to understand where to begin, what happens when you lose weight, and what doesn't work when it comes to dieting.