“The average Australian eats much lower amounts of protein at breakfast, so increasing breakfast protein may help to control eating later in the day,” says the CSIRO’s Senior Principal Research Scientist and co-author of the Total Wellbeing Diet, Professor Manny Noakes.
“If you find it difficult to control what you eat, a redistribution of protein toward breakfast may be the answer to reducing your waistline without leaving you ravenously hungry and craving unhealthy foods.”
The report showed that for most Australians, protein intake was skewed towards the evening meal, with only small amounts eaten at breakfast.
On average women consumed 11g of protein at breakfast, compared to the male average of 15g.
The report also found that older Australians consumed the least amount of protein at breakfast but needed more protein to prevent muscle loss.
“The scientific evidence supports a higher protein diet, combined with regular exercise, for greater fat loss. Eating at least 25g of protein at main meals can assist with hunger control,” says Prof Noakes.
The researchers found Australians get over one third of their dietary protein from low quality sources such as processed foods, instead of whole protein sources including lean meats, fish, eggs, legumes and dairy.
Adopting a higher protein, moderate carbohydrate, low GI diet is a nutritious way to lose weight and has been scientifically validated for some time.
“Two in three Australian adults are either overweight or obese, which increases their risk factors for many chronic health conditions," says Prof Noakes.
“If we’re serious about addressing this issue we need to continue developing a wider range of scientifically validated ways for people to lose weight, which is something CSIRO has done successfully over the years.
"With a variety of genetic, lifestyle and personality factors at play, there is no such thing as a one-size-fits-all approach to weight loss, but there is a range of healthy ways to lose weight. Protein Balance program for the Total Wellbeing Diet is another example of that.”
The latest innovation to the online program will provide a new approach to the timing of eating protein, which may make a substantive difference for people who want to kickstart a healthier new year. It offers new recipes that provide 25g of protein into every meal and make weight loss a more nourishing and enjoyable experience. For more details visit www.totalwellbeingdiet.com