Geraldine Georgeou 40:40:20 Program Interview

Geraldine Georgeou 40:40:20 Program Interview

According to latest statistics, 280 people are being diagnosed with diabetes every day in Australia, and if diabetes continues to rise at the current rate, up to three million Australians over the age of 25 years will be living with the condition by 2025. To help slow this increase, Accredited Practising Dietitian Geraldine Georgeou, is leading a team of experts to launch the online 40:40:20 program in Australia.

There are no warning signs related to pre-diabetes and one in three2 people with pre-diabetes develop Type 2 Diabetes. 'The 40:40:20 program is beneficial for those wanting to avoid pre-diabetes. This disease is becoming an epidemic across the country and people need to realise the importance of eating well and getting enough exercise before it is too late," says Geraldine.

This unique online 40:40:20 program is a scientifically proven approach to balanced eating which has been developed to help people manage diabetes, insulin resistance and to support weight-loss. It is based on the simple principle that the perfect meal is made up of 40 percent carbohydrates, 40 percent protein and 20 percent good fats and it starts at breakfast. While 40:40:20 is a total meal plan program it recognises the importance of breakfast to kick start your metabolism, provide fuel for your brain and long lasting energy.

'Protein, together with low-GI carbohydrates, provides a slow release of fuel into our blood stream. These two macronutrients, together with a controlled portion of a healthy fat, provide the ultimate nutritionally balanced meal. Years of research has shown that the best ratio of these macronutrients for optimal health is 40 percent protein, 40 percent low-GI carbohydrate and 20 percent fat. Eating this way not only provides long-lasting fuel throughout the day, manage blood glucose levels but also helps to deliver the right nutrition required to stay healthy and avoid disease," explains Geraldine.

The 40:40:20 program is an online tool which delivers a three week meal plan and an easy to achieve exercise program. Live online support and ongoing nutrition advice from Accredited Practising Dietitians is also available. Fortnightly webinars, weekly videos and emails, shopping lists and a range of other helpful tools can also be accessed.

'So it offers all the benefits of a one-on-one consultation with a dietitian, delivered online," explains Geraldine.

Geraldine knows the 40:40:20 program works having spent the last two decades utilising it with thousands of her own diabetic patients. Direct results from the 40:40:20 include being able to control blood sugar levels, manage insulin resistance, manage polycystic ovaries syndrome, improve cholesterol, control blood pressure and achieve long lasting weight loss, maintain healthy weight and avoid exacerbation of disease. Alongside diabetes, the 40:40:20 program can be adapted to fit a wide range of people's needs including weight loss, fertility, pregnancy, insulin resistance and high cholesterol. The simple balanced approach to eating is versatile using foods most people already have in their fridge or pantry, meaning people don't have to change drastically unlike some fad and unsustainable diets. No counting calories, avoiding carbohydrates, as -balance' is the key. Australians will also have peace of mind that this diet meets the Australian Guide to Healthy Eating in an easy to follow meal plan.

Kate said: 'I was told by my doctor that I was nearly diabetic last year and quickly adopted the 40:40:20 approach. With Geraldine this completely changed my life. It didn't take too much effort to change but I saw the effects almost instantly and the maintenance was simple. Now having the program online I am looking forward to accessing this important information when shopping for food, eating out and continue living the 404020 way. Balanced eating to increase vitality and enjoy better health is the 40:40:20 way."

For a free sample of 40:40:20 Meal Plan Breakfast ideas, please see: http://www.404020.com/404020breakfast
To check out the 40:40:20 online three week meal plan program, please visit: http://www.404020.com/index.html

Interview with Geraldine Georgeou

Question: What is the 40:40:20 Program?

Geraldine Georgeou: The 40:40:20.com three week meal plan program has been developed by leading dietitian Geraldine Georgeou to provide step by step nutritional advice to help manage diabetes, insulin resistance and help people to achieve sustainable weight-loss.

There are three primary macronutrients – protein, carbohydrates and fats. According to scientific research, every meal should deliver 40% kilojoules from protein, 40% from carbohydrates and 20% from healthy fats for good health. This applies to how best to manage diabetes, achieve a healthy weight and balanced eating.

The lifestyle program is the first to be delivered through a website that not only sets up customers with a three week online eating plan, counsel and advice but actually provide one to one tuition with Geraldine herself.


Question: Why did you decide to create the 40:40:20 Program?

Geraldine Georgeou: The 404020 team and I could see the benefits of dietary and lifestyle treatment of people with insulin resistance and diabetes and to support weight loss. Due to people being time poor, current meal plans are impractical, difficult to stick too and not scientifically developed by an expert we developed The 40:40:20.com three week meal plan program.

There are no warning signs related to pre-diabetes and one in three people with pre-diabetes develop Type 2 Diabetes. 'The 40:40:20.com three week meal plan program is beneficial for those wanting to avoid pre-diabetes. This disease is becoming an epidemic across the country and people need to realise the importance of eating well and getting enough exercise before it is too late".


Question: How long ago did you start eating using the 40:40:20 method?

Geraldine Georgeou: I have using a 'balanced" approach with my patients for more than 20 years particularly in helping with weight loss, insulin resistance, pre diabetes and diabetes. This has now been developed into the simplicity of the 404020 approach now available as www.404020.com.


Question: Why is it important that you offer fortnightly webinars, weekly videos and emails along with the diet plan?

Geraldine Georgeou: It is important to offer timely support in a step by step approach to help people learn the necessary dietary and lifestyle changes they need to make to assure success. No other online meal plan programme offers access to an Accredited Practising Dietitian.


Question: How does eating this way specifically target the onset and management of diabetes?

Geraldine Georgeou: 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.com three week meal plan program) may help improve blood sugar level control. Foods containing higher levels of protein may improve insulin sensitivity, satiety and prevent over-eating.


Question: Who else (other than those with diabetes or pre-diabetes) should look at the 40:40:20 Program?

Geraldine Georgeou: Anyone who has unsuccessfully attempted other dieting programmes including restricting food, calorie counting or carb counting and weight loss does not simply come off or stay off. This is perfect for people with insulin resistance, Polycystic ovaries, acne or midriff weight.


Question: What types of foods are recommended on the 40:40:20 Program?

Geraldine Georgeou: Foods recommended are:

40% low GI carbohydrates including:
low GI (less than 55) – wholegrain breads and cereal, fruit, reduced fat dairy including milk and yoghurt, pasta, porridge, sweet potato and lentils

40% Lean proteins
Lean protein including chicken, lamb, beef, lean beef mince, eggs and quinoa, Soy and fish.

20% Healthy fats
Healthy Fats are incorporated into the menu plans to provide essential fatty acids including vitamin A, D, E and K which you cannot get from any other food source. For example: avocado, plants fats, nuts, nut spreads, salmon, sardines, barramundi and healthy oils including: olive oil, vegetable oils and rice brand oils.


Question: Is 40% typically a low carbohydrate percentage for your average Australian?

Geraldine Georgeou: Yes, the typical percentage of calories from carbohydrate recommended is ~ 50% - 60%

Question: What fats are included in the 20% of healthy fats in the 40:40:20 Program?

Geraldine Georgeou: 404020 Healthy Fats = Healthy Fats including: plant fats, healthy oils, and oily fish (mono and polyunsaturated fats and omega 3).

Healthy Fats are incorporated into the menu plans to provide essential fatty acids including vitamin A, D, E and K which you cannot get from any other food source. For example: avocado, plants fats, nuts, nut spreads, salmon, sardines, barramundi and healthy oils including: olive oil, vegetable oils and rice brand oils.


Question: What success have you already seen from the 40:40:20 Program?

Geraldine Georgeou: We have seen a variety of success of people utilising the 40:40:20.com 3 week menu plan programme from:
The initial first 3 weeks – from 3 – 5kg weight loss up to 20kg over 12 weeks
Improved glycaemic control
Feeling better energy
Reduction of midriff weight and visceral fat
Reduce risk of metabolic disease
The ability to be able to continue the 404020way lifelong and to be undertaken by any family


Question: What's a typical days diet on the 40:40:20 Program?

Geraldine Georgeou: Breakfast
Salmon with cream cheese
Thinly spread 2 tsp lite cream cheese on 2 slices of toasted wholegrain sourdough. Top with a 50g of sliced smoked salmon and sprinkle with capers

Lunch
Tuna with salad greens
A salad of cos lettuce, cucumber, tomato, topped with a small can of tuna (spring water or brine). Drizzle with balsamic vinegar and a small spray of olive oil. Serve with 2 slices of soy and linseed bread

Dinner
Lamb fillet
180g of tender grilled lamb fillet or 3-4 x lean lamb cutlets with steamed broccoli and 1 cup of mashed pumpkin. Squeeze lemon over the top and follow with a juicy nashi pear for dessert.

Snack
Green apple with cottage


Interview by Brooke Hunter