The Total Wellbeing Diet: The Diet Plan
Among the numerous nutritional approaches and multiple diets, there are not so many programs, created rather by experts in nutrition than by Hollywood celebrities, fitness trainers or TV stars. Total Wellbeing Diet (TWD) belongs to the scientifically-based weight-loss program, developed by a group of nutritional professionals from the Australian science agency CSIRO.
The TWD book has gained great popularity in Australia, where it was created. This year the American version of the Total Wellbeing Diet was published, and it has already drawn the attention of doctors and overweight patients outside Australia. So, what is so special about the Total Wellbeing Diet and what does it mean for a dieter to follow the TWD principles?
Quick Summary of the Total Wellbeing Diet The TWD is a high-protein 12-weeks eating plan, supplied with exercising recommendations. It is designed to prevent hunger and ensure stable weight loss until the target weight is achieved. Lean meat, fish, low-fat dairy products are recommended as the sources of protein. Fruits, vegetables and whole grains are also among the key constituents of the Total Wellbeing Diet menu. Finally, the weight loss is ensured by calories restrictions: a dieter is recommended to consume fewer calories than it is needed to provide energy for daily activities in order to make body use stored fat as the fuel and thus ensure weight loss.
Diet Flexibility Since all the people are different with different body mass, constitution and activity profile, it is important for a diet to be flexible enough to suit as many people as possible. The TWD recommendations can easily be adopted according to the specific individual requirements, because there are 4 levels of energy load of the diet. Those people, who need a lot of calories, are advised to choose higher level, and those, who prefer eating less, choose lower level of energy requirements.
Total Wellbeing Diet menu Protein sources Protein plays the key role in the eating regimen, providing up to 30% of total daily calories intake. The Total Wellbeing Diet recommends eating 200 g of protein at the evening and 100 g of protein at lunch. A dieter may choose among lean meat, pork, chicken, fish, eggs, low-fat cheese, which are the sources of protein. Vegetarians can substitute red meat with legumes, such as beans, split peas, lentils and chickpeas. Soy products are also welcomed.
Carbohydrates sources The amount of carbohydrates is strictly controlled within the Total Wellbeing Diet. Up to 40% of calories should come from carbohydrates. The TWD promotes eating low-glycemic carbohydrates, because they are more beneficial for controlling the level of sugar in blood.
Vegetables are the major source of carbohydrates within the TWD. Most of them are placed in the Free List, which means one can eat as much vegetables as he wants. Generally, the diet recommends 400 g of vegetables per day.
Fruits are also welcomed by the Total Wellbeing Diet (their quota is 300 g per day). Fruits are praised for their content of folic acid, Vitamin C, magnesium and Vitamin B6; besides, they are excellent source of fiber.
Special attention of the Total Wellbeing Diet is paid to bread selection. The diet recommends whole grain or whole meal breads, though it states that bread made of whole grains may be less preferable for older people and children due to their reduced chewing ability.
Fats sources The Total Wellbeing Diet is low in fat and saturated fat, recommending about 50g of fat for the whole day. The share of saturated fats in the TWD regimen is said to be about 6% of the overall calories intake.
It is important to note that fish products, being the source of protein, are also rich in omega 3 fat or fish oil, which is highly useful for general health improvements.
Olive oil, canola, sunflower oil, light margarine, avocado, nuts and seeds are promoted as the sources of fat.
Final notes Summing up the description of the eating regimen of the Total Wellbeing Diet, it should be noted that the plan is rather democratic and loyal: a dieter is free to choose among four different levels of daily caloric load; one can easily exchange supper with lunch; besides, the book on TWD describes alternative sources of protein, carbs or fats, thus giving enough space for a dieter to choose food options conforming to the individual eating habits.
Add sound approach to exercising, described in the TWD book, and you will get the clinically tested and scientifically grounded way to the Total Wellbeing.