Science

 

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Scientific Approach – Your Meal Requirement

Protein, together with low-GI (glycemic index) carbohydrates provides a slow release of fuel into our blood. These two macronutrients, together with a controlled portion of a healthy fat, provide the ultimate nutritionally balanced meal – to meet a meal requirement.

Research and clinical experience has shown that the better ratio of these macronutrients for improving optimal health is 40% protein, 40% low- GI carbohydrate and 20% fat. Eating this way will not only provide you with long-lasting fuel throughout the day, but you will also be more likely to meet your nutritional requirements to stay healthy and avoid disease.

* each Meal Plan meets your macro nutritional requirement with a +-10% variance

If you require a comprehensive clinical doctor and dietitian support program visit www.diabetesclinics.com.au


40:40:20 scientific approach

Balance Yourself – 40% protein, 40% carbohydrate, 20% healthy fat

40:40:20 ratio diagram
  • A proven scientifically formula to support your weight loss and achieve a healthy weight, manage insulin resistance and reduce risk factors for lifestyle diseases such as Type 2 diabetes and heart disease through our balanced macronutrients balanced ratio of 40% protein, 40% carbohydrate and 20% healthy fat.
  • Are low-GI carbohydrates.
  • Is low saturated fat and low in sodium.
  • Are carbohydrate and energy controlled so you can stop counting calories.
  • Incorporated into a simple 3 step eating program.
  • Each Meal Plan meets your macro nutritional requirement with a +-10% variance.

increase your health with our scientifically proven approach to balanced eating

40:40:20 FOODS
plus
40:40:20 DIET PLAN
plus
EXERCISE
equals
Wellness

Feel full and happy while achieving your weight loss goals

The Benefits of Breakfast

Why is breakfast so important?

It's easy to let breakfast slip down the list of priorities when you are trying to get ready and out the door in the morning. A quick cup of coffee or a slice of toast seems an easy and quick option but by mid-morning you are often left starving and looking longingly at the biscuit jar or that high fat chocolate croissant!

Understanding the importance of breakfast and what foods to choose to keep you satisfied for longer, will help to give you confidence to keep motivated to manage your weight and health goals. Breakfast is an important meal as it 'breaks the overnight fast' to 'kick-start' your metabolism. Breakfast provides fuel for your brain and body and without it you are literally 'running on empty', like a car would be running on empty without petrol.

Eating a well-balanced breakfast to meet a meal requirement helps to provide a wide range of nutrients and contributes to a large part of your daily nutrient intake. Breakfast offers an occasion to eat foods that contain nutrients such as protein, Low Glycaemic index (GI) carbohydrates, B group vitamins, iron and fibre. As the body is unable to make essential nutrients, it is vital that they are obtained through the food we eat. Research shows that if the intake of essential nutrients is missed at breakfast time, then it becomes more difficult to make up the shortfall at other meal times and often leads to overconsumption of food later in the day and a high risk of obesity.

The importance of breakfast

Breakfast provides other benefits to our health and wellbeing, such as:

Cognitive Function

Your brain and body needs glucose (broken down from the carbohydrate you eat) as its fuel source in order to function and "think straight". In fact, carbohydrate is the preferred fuel source for your brain to function at its best and eating breakfast can improve memory and concentration levels. A breakfast that contains low Glycaemic Index (GI) carbohydrate will provide a longer release of glucose to keep you feeling fuller for longer and with sustained energy levels throughout the rest of the day.

Energy Levels

We all know that feeling we get in the afternoon when we have an energy slump, which can make it very difficult to keep juggling work, kids and family life. Breakfast is an important meal to fuel your body with the energy it needs to keep you going through the day. It is important to eat a breakfast meal that has the right ratio of protein, carbohydrate and fat to sustain your energy levels to meet a meal requirement. A breakfast meal that is higher in protein will help keep you satisfied and ensure you don't over consumer extra calories that your body will store as fat.

Weight & Health

Eating breakfast, particularly one that is higher in protein helps increase a brain chemical called 'Dopamine'. This chemical is associated with the feelings of reward and has been shown in studies to help reduce the cravings for both sweet (high sugar) and savoury (high fat) foods throughout the day because of feeling 'full and satisfied'. However, if breakfast is skipped, these cravings continue to rise throughout the day because the body is looking for its 'reward' to feel full and happy. So breakfast with higher protein content may help with reducing obesity and assist with weight loss maintenance by decreasing the likelihood of snacking on high-sugar or high-fat foods throughout the day.

In addition to regulating your appetite, eating a protein-rich breakfast everyday provides other long-term health benefits. Evidence shows that the act of eating, as well as what we eat at breakfast plays an important role in metabolic health. Put simply, eating a high-protein or higher protein or protein rich breakfast meal everyday has been associated with a lower risk of obesity, metabolic syndrome, high blood pressure, and type-2 diabetes.

Glycaemic (blood glucose) control

Glycaemic (blood glucose) control is very important for those with impaired glucose tolerance (IGT) or diabetes, but knowing what and when to eat can sometimes be confusing. People with IGT or type-2 diabetes have become insulin-resistant or can't produce insulin quick enough to keep up with the release of glucose into the bloodstream, specifically after eating carbohydrate-containing foods. This means that their blood glucose levels may rise above normal levels. Choosing low GI carbohydrate foods in a controlled portion or amount at meal times, particularly breakfast, may help to maintain blood glucose levels within the normal ranges. Evidence also suggests that a regular breakfast meal higher in protein (as featured in the 40:40:20 program) may help improve blood sugar level control. Foods containing higher levels of protein may improve insulin sensitivity, satiety and prevent over-eating.

Lastly, breakfast is also a great opportunity to eat together as a family and helps establish healthy eating habits that will last a lifetime.

You will find detailed and delicious breakfast meal ideas in the 40:40:20 meal plans when you join the program. Start enjoying the benefits today and complete the questionnaire.

Scientific Evidence

Benefits of higher protein, balanced protein and low glycaemic index (low GI) carbohydrates

Greater weight and fat loss (Skov et al, 1999)
• Obese subjects

Increased satiety (Latner & Schwartz, 1999)
• Glucose intolerant women

Thermic effects (Hwalla Baba et al, 1999)
• Obese, hyperinsulinaemic men

Lean body mass spared (Piatti et al, 1994)
• Glucose intolerant women

High protein/Low Glycaemic Index Carbohydrates (Dumesnil et al, 2001)
• 25% decrease in ad libitum intake
• Obese men

Insulin sensitivity (Clifton et al, 1998)
• Subjects with Impaired Glucose Tolerance

Greater abdominal fat mass loss (Parker et al, 2002)
• Type 2 diabetes

Greater lowering of Low Density Lipoprotein (LDL) (Parker et al, 2002)
• Type 2 diabetes

Thermic effect of Higher Protein meal 28% greater (Luscombe et al, 2002)
• No change in REE
• Type 2 diabetes

Greater lowering of Triglycerides (TG) (Farnsworth et al (in press))
• Subjects with elevated insulin

Lean body mass spared (Farnsworth et al (in press))
• Subjects with elevated insulin

References for Breakfast

Beneficial effects of a higher-protein breakfast (Leidy H.J. et al, 2013)
• Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast skipping", late adolescent girls

Metabolic benefits of breakfast (Odegrad A. et al, 2013)
• Breakfast Frequency and Development of Metabolic Risk

Big breakfast rich in protein and fat improves glycaemic control in type 2 diabetics (Rabinovitz H.R. et al, 2014)

Higher protein diets in weight control and comorbidities (Astrup A. et al, 2015)
• Review: The role of higher protein diets in weight control and obesity-related comorbidities

Effect of high protein on satiety and ghrelin hormones (Yang D. et al, 2014)
• Acute effects of high-protein versus normal-protein isocaloric meals on satiety and ghrelin

Complete the questionnaire today

get started
 

get started today

Complete the
questionnaire to start
your program…