FAQ

You're program allows alot of food. How will I lose weight if I am always eating?

What is the first step to getting on the program?

Do I have to eat my daily 6 meals in order?

Why is fish such a good source of protein?

What types of fish are best to eat?

Do I have any other options for protein besides fish?

What alternatives to meat do you recommend for vegetarians?

Are nuts okay to snack on even with their high fat content?

The program requires alot of water. Why?

How do I know how much water to drink?

Are dairy products allowed?

Do I have to eat my cereal plain?

Is soy protein good for me?

What "breads" am I allowed? Why can't I eat actual bread?

Does your program incorporate exercise?

Am I allowed to drink alcohol on this program?

Question: You're program allows alot of food. How will I lose weight if I am always eating?
Answer: Traditional low-calorie dieting is a starvation state. To run your metabolism at 100%, you have to eat. By cutting down on food intake, you supress your metabolism. When the metabolism is suppressed the body, thinking it's in a trauma (starvation) state, will horde fat and burn off lean tissue, causing body fat percentage to rise. Since it's not possible to maintain a very low calorie diet for an extended period of time, you will gain more weight when you start eating more again. By eating smaller, more frequent meals throughout the day, you will keep your metabolism running at an optimal state, burning fat and sparing your lean muscle tissue.

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Question: What is the first step to getting on the program?
Answer:

Give New Performance a call at 310-446-3405 and one of our helpful team members will be happy to schedule your Initial Consultation.

In the meantime, we suggest journaling your daily food intake.

Journaling helps you be more aware of what you are putting in your mouth and the daily patterns you are following. If you are writing down what you eat, you are less likely to eat 'cheat' foods. Journaling also helps you with planning and preparation. In the beginning, it will take a little extra planning to make sure you have the right foods for the program. Planning ahead will ease grocery shopping and keep you from finding yourself without foods you need for your nutrition program. Your New Performance nutritionist can assist you in creating an initial grocery list to get your started.

The calories have been calculated by your nutritionist to assure you're eating enough to keep your metabolism running at 100%. The specific order is designed to illicit an optimal hormonal response from your body for weight loss and, in the end, maintenance. When blood sugar and insulin response peak and valley, such as when you have a very large meal after a long period of time or consume too much carbohydrate at one time, you'll actually crave more sugar to bounce yourself back up from a blood sugar (and energy) dip. The program design keeps your blood sugar from going too high and, consequently, dropping too low. However, in the event you find yourself unable to, for example, have lunch, don't skip a meal. Have a snack to keep your metabolism going and have lunch at your earliest opportunity.`

Fish is a great source of protein because it is low in fat-1oz of fish has the same amount of protein as an ounce of beef or poultry, it just has half the calories due to the lower fat content. The specific fats in fish, omega-3 fatty acids, are good for your cardiovascular system.

One caution with fish is to be aware of the mercury content. We recommend consuming fish no more that 4 times a week, and you should be wary of the high-mercury-content fish. Predatory and larger fish tend to be higher in mercury. Shark, swordfish, forms of tuna, and king mackerel have a high mercury concentration. The USFDA regulary reports mercury content in fish. You can check these reports at www.cfsan.fda.gov/~frf/sea-mehg.html.

Poultry-white meat chicken and turkey- are other good lean protein options, and you may eat them in unlimited amounts.. Lean beef is allowed as well; tenderloin, sirloin, and flank are good lean options. Beef is higher in saturated fat, so limit intake to 1-2 times per week. Tofu and egg whites are other unlimited options, and whey protein is a great way to increase your protein intake without an increased fat intake.

Specific programming for vegetarians depends on what kind of vegetarian you are. Some vegetarians consume eggs or eggs and dairy. Some allow fish in their diets. If you allow certain animal protein sources in your diet, we will of course implement them to help you attain proper protein intake and give you variety. If you consume no animal protein whatsoever, there are still options for you. Tofu is a good vegan protein source, and whey protein supplementation is recommended to assist you in increasing your protein intake. It is also possible to combine certain plant foods to make a complete protein. This is important because protein synthesis is a substrate-limiting reaction-you can only make as much protein as the least amount of amino acid you consume. Complete protein combinations include natural peanut butter and whole wheat (pitas, tortillas, or bulgar), corn and beans, beans and rice, and lentils and rice.

Unsalted, raw nuts are a great source of poly-and monounsaturated fat. We pair nuts with a fruit snack to help lower the glucose spike fruit alone will cause and extend that glucose curve out so you have more energy for longer. However, you need to eat nuts in moderation as they are high calorie. Twelve nuts have the exact amount of good fat to provide the optimal effect on glucose.

You must replace your water losses. Calculated losses for a person of average weight (~150 lbs.) on an average day-no exercise, moderate temperatures-is about 2.5 liters due to perspiration and insensible losses (respiration, vapor from skin, excretions). On a hot day, losses can increase to 3.5 liters, and exercise can increase losses up to 3 liters/hour! Water is essential to run your metabolism optimally. Your body requires 3 grams of water to metabolize a single gram of carbohydrate. So, even if you are eating the exact food program prescribed for you, if you aren't drinking enough water, your metabolism will still be suppressed. A key trait of water is it's ability to ionize-break into hydrogen and oxygen. Both are required for numerous chemical reactions in the body; oxidation-reduction reactions, requiring oxygen and hydrogen, are key metabolic chemical reactions.

The amount of water you are prescribed by your nutritionist is based both on your body weight and your activity level. A human's water needs increases in proportion with body size. Again, you need to replace water losses due to insensible loss, perspiration, and exercise. If you are inactive, you should drink about 1/2 oz per pound of body weight. If you are active, you should consume about 1 oz per pound of body weight. Needs are based on body size because, logically, a smaller person is losing less insensibly than a larger person and because it takes more energy to run a larger body; the need for oxygen and hydrogen is increased due to more activity of metabolic chemical reactions.

Dairy is high in saturated fat, sodium, and simple sugars-lactose and maltose. Because we want you to 'save' your carbohydrates for higher fiber, more complex sources like fruits, vegetables, and grains, and because of the added hormones and health problems due to dairy-lactose intolerance and increased mucous production, it should be eliminated and calcium supplemented. A good substitute for milk is low fat soy milk.

You can use 1/2 to 1 cup low fat soy milk in your cereal, of course. Fresh fruit is a great, healthy way to naturally sweeten cereal. Sugar and artificial sweeteners should be avoided. We of course want you to minimize intake of simple sugar due to the affects on triglycerides, blood sugar and unsulin response, and your energy level. As artificial sweeteners are chemically designed, they may have long-term effects on the body. Though they have been tested and approved by the FDA, they have not been in use long enough for experts to know precisely how they will affect the body over time-accumulation and chemical by-product production are possible side-effects.

There are a lot of benefits to soy protein. Soy isoflavones, consumed in the proper quantities, can help prevent certain forms of hormonal cancers in women. There is also research demonstrating cholesterol-lowering effects of soy protein. However, because it is a plant-based protein, soy is less bioavailable to the body. Whey protein is a much better option for getting a good, low fat and carbohydrate form of protein to supplement your diet.

Starchy carbohydrates such as corn, brown rice, black beans, peas, lentils, potatoes, and even corn or whole wheat tortillas are all allowed in the program. Your body wants whole grains-foods that come that way from the earth-so we program those starches that are best for the body. Multi-ingredient complex carbohydrates-breads-pose several problems. First, they are dense, high carbohydrate foods. Secondly, they are refined, and your body prefers whole grains. Thirdly, the yeast/sugar combination in breads poses a problem for the body. They combine to produce gas (of course to make bread rise), but they do that in your GI tract, too, which it doesn't like.

Exercise is an essential part of a healthy lifestyle and to attain your optimal goals. Keep in mind, however, that exercise only contributes 20-30% of the effort towards your body goals. Nutrition-proper food choices and balance of nutrients according to your body's needs-plays a much bigger role. You can still lose weight, decreasing body fat and maintaining lean tissue, by complying with the New Performance nutrition program. You'll see even more dramatic results and improve your cholesterol profile, oxygen capacity, insulin sensitivity, strength, and flexibility with an exercise routine included. A combination of resistance training and cardiovascular exercise is optimal. Your New Performance nutritionist can make specific exercise recommendations for your body and goals and also refer you to a fitness professional to help you optimize your workouts.

Moderate social drinking is a pleasure many adults enjoy, and one that we would not ask you to completely give up. The key is to keep alcohol consumption moderate and make the best choices. Besides the increased risk of developing certain diseases-heart disease and cancers, to name a couple-with higher alcohol consumption, alcohol is a concentrated source of empty calories, specifically sugar calories, and we ask you to limit alcohol consumption to no more than 3 drinks per week. Some choices are better than others, as well. Vodka is the lowest in sugar, and, as it is distilled, has no yeast (Rememeber the negative yeast/sugar combination effects on the GI tract with bread? Same issue). Gin is another low sugar, distilled option. Though they are distilled, dark liquors like scotch and rum are higher in sugar. Beer and wine are significantly higher in yeast and sugar, and intake of these should be limited. Many people are also allergic to the sulfites in wine and may not be aware of it. These allergies can cause a flush-like rash or, in extreme cases respiratory issues. While you now know your best options for specific liquors, don't forget about the mixers! Many mixers are very high in sugar-daquiri mixes, margarita mixes, sodas, and juices all increase the sugar content of a drink significantly. Good options include diet tonic water, diet soda, or even a plain old martini, made with either gin or vodka. By imbibing moderately and making the best choices, you can still enjoy a social drink.