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I
read about your plan but am not sure how to get started.
The
plan shows six meals each day. Does that mean six meals each and every
day, in the order given?
I
took a look at the program. Wow! That's a lot of food! Can I really lose
weight by eating all the time?
Why
do you recommend keeping a nutrition journal?
Why
do the menus strongly suggest fish as a protein source?
What
kind of fish can I eat?
What
can I eat besides fish?
I'm
a vegetarian. What do you suggest for protein alternatives to fish and
chicken?
What
about nuts for snacks? Are there other options? What about the fat content?
Why
so much water?
How
much water should I be drinking?
How about alcohol?
What about dairy products?
What
can I have on my cereal?
What about soy protein?
What is included in the "Bread" category
and why should I avoid bread itself?
Do I have to exercise? If so, how much how often?
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Question.
I read about your plan but am not sure how to get started.
ANSWER. Give us a call at 310.392.4080
and we'll explore options to determine what's best for you. You can also
buy our book "Turn Up the Heat" at www.turnuptheheat.com.
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QUESTION. The
plan shows six meals each day. Does that mean six meals each and every
day, in the order given?
ANSWER.
Yes, the menus should be followed just as the program is written, typically
3 meals each day with 3 snacks in between.
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QUESTION. I
took a look at the program. Wow! That's a lot of food! Can I really lose
weight by eating all the time?
ANSWER. Yes
you really will lose weight if you follow the PFC nutrition program. Any
diet that centers on the notion of severe caloric restriction for weight
loss is doomed for failure in the long run. Here's why. Each person requires
a certain number of calories just to maintain basic bodily functions.
When you fail to ingest enough calories to support these basic needs,
your metabolism cools down to a point at which the body stops utilizing
calories efficiently. The result? You initially experience a drop in poundage,
but then the weight loss stops. If you fail to provide your body sufficient
calories to adequately fuel and repair itself, it will be forced to cannibalize
muscle tissue - an adaptive mechanism to create an alternative energy
source. Gradually, "cannibalization" causes your fat-to-lean
muscle ratio to increase. Since muscle is the engine that burns fat, further
metabolic cooling occurs. When the body goes into this survival mode it
stores the limited amounts of food it gets as fat.
In
contrast, the PFC nutrition program provides the body sufficient caloric
support to create an efficient metabolism. The key to losing inches and
improving body composition is to eat enough of the right kinds of foods
for your metabolic type, and to eat enough so that your metabolism is
at peak efficiency, burning red hot. Proper food programming is not about
caloric restriction, but about consistent, healthy caloric management.
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QUESTION. Why
do you recommend keeping a nutrition
journal?
ANSWER. Journaling
provides a powerful tool to help reveal true eating habits and patterns.
The eating habits your journal reveals may surprise you! It provides documentation
of your weight-loss history, emotions that spur eating adventures, obstacles
and solutions to your success and more. It provides valuable information
whether you're using our program with frequent or occasional guidance
from our nutrition staff.
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QUESTION. Why
do the menus strongly suggest fish as a protein source?
ANSWER. Fish is the most efficient fat-burning
source of protein as it contains an easily digested protein that biochemists
say stimulates the metabolism by up to 40% more than any other type of
food. Fish also provides omega-3 fatty acids that elevate mood and curb
carb cravings. Studies show that the nutrients in fish trigger complex
biochemical responses that make us more likely to lose weight.
Fish is clearly the best protein option for burning body fat. Cold water
fish is best (e.g., salmon, sea bass, trout) as these are highest in the
Omega-3 essential oils. Eat these at least three times each week. Be wary
of fish that may be high in mercury, typically those higher up the food
chain thus larger, such as swordfish and tuna.
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QUESTION. What
kind of fish can I eat?
ANSWER. Any
kind of fish is fine, so long as it's broiled, grilled, baked, poached
or prepared in a non-stick skillet using just a quick blast of spray cooking
oil. Cold water fish is best (e.g., salmon, sea bass, trout) as these
are highest in the Omega-3 essential oils. Eat these at least three times
each week. Be wary of fish that may be high in mercury, typically those
higher up the food chain thus larger, such as swordfish and tuna.
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QUESTION. What
can I eat besides fish?
ANSWER. Choose
skinless light meat chicken or turkey, or eggs (egg whites only if you
have high cholesterol, otherwise 1 yolk to 3 whites in accordance with
your nutrition plan).
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QUESTION. I'm
a vegetarian. What do you suggest for protein alternatives to fish and
chicken?
ANSWER. The subcategory
"vegetarian meats" can be found under the "meat" category
in our book "Turn Up the Heat". Use the exchanges in accordance
with your nutrition plan.
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QUESTION. What
about nuts for snacks? Are there other options? What about the fat content?
ANSWER. The
unsaturated fat found in nuts is an important part of your food program
- a healthy source of energy. Eating the amounts of nuts or nut alternatives
prescribed in your food program provides your body with essential fatty
acids for energy while satisfying hunger. Subcategories of nuts in the
"Turn Up the Heat Allowable Food Exchange List" include foods
such as nuts, certain oils, and avocados. One unit exchange equals one-eighth
cup of nuts, 1/3 avocado, 20 large olives, or 1 tablespoon of nut butter.
Caution! Watch quantities when eating foods in the "nut" category
as nuts do have a large quantity of fat. Measure them and don't eat more
than prescribed. Read labels: buy only natural or organic nut butters
to avoid added sugars and other undesirable ingredients.
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QUESTION. Why
so much water?
ANSWER.
Most people don't understand the importance
of proper hydration. Since our bodies are composed of 70% water, this
all-important nutrient is critical for everyday functioning. Water serves
a number of purposes, including control of body temperature. Acting as
a thermostat, water allows the body to regulate temperature through perspiration
and sweat as the body relates to the environment. With proper hydration,
the body maintains a temperature that allows for optimum performance and
the regulation of fat and carbohydrate use. Lack of water will cause the
body to regulate its temperature in an alternative way by hoarding fat,
using its insulatory thermostat. This is just one of the many ways the
body uses adaptation to ensure survival.
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QUESTION. How
much water should I be drinking?
ANSWER. Sedentary
folk should consume one half-ounce of water per pound of body weight,
and active folks one ounce per pound. A general guideline: if you weigh
less than 150 pounds drink 100 ounces of water daily; if you weigh 150
pounds or more drink 150 ounces per day. Eventually, your body will adjust
to the increased water consumption.
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QUESTION. How
about alcohol?
ANSWER. In the
Free Foods List you'll find the "Alcohol" subcategory. Choose
clear distilled spirits, or red or white wine. Distilled alcohol is the
better choice, and generally, those with no color have less sugar (e.g.,
vodka, Vox or Kettle One). Beer and wine are fermented and contain a lot
of yeasts and sugars. If you do choose beer or wine, drink an additional
three ounces of water per ounce of alcohol consumed. Three drinks per
week serves as a general guideline. However, our nutritionists understand
that this is a general nutrition program. If your "delightful repast
at the end of each day's arduous toil" is an unthinkable omission,
just stay on track otherwise.
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QUESTION. What
about dairy products?
ANSWER. Many people
consider dairy to be a protein, but the body utilizes dairy products first
as lactose, a milk sugar. Therefore, people who believe that they can
get sufficient protein in their daily diet from eating dairy products
have been misinformed. Another important consideration is that nearly
all adults have an inherent inability to utilize diary products and are,
therefore, lactose intolerant. Aside from possibly elevating cholesterol
and triglyceride levels, a diet high in dairy products such as butter
and cheese lends to increased digestive difficulties, including gastritis,
colitis, irritable bowel disorder, esophageal reflex, abdominal cramping,
and abnormal amounts of phlegm.
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QUESTION. What
can I have on my cereal?
ANSWER. Take a
look at the Free Foods List. This list allows ½ cup nonfat milk
to use on cereal or in coffee - however the mood strikes you. Consider
non-fat or low-fat soymilk as a healthy alternative to dairy milk.
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QUESTION. What
about soy protein?
ANSWER. Soy
products can be found under the "meat" category in the subcategory
"vegetarian meats." Consider non-fat or low-fat soymilk as a
healthy alternative to your ½ cup nonfat milk on your Free Foods
List for cereal or in coffee. Use the exchanges in accordance with your
nutrition plan.
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QUESTION. What
is included in the "Bread" category and why should I avoid bread
itself?
ANSWER. The
"Bread" category includes a lot of great starchy carbohydrate
choices beyond bread. By week number two, you should be eliminating regular
"rising" bread products like bagels, cakes, muffins and breads.
For optimal results, we encourage you to opt for single ingredient carbohydrates
like potatoes, oatmeal and rice as your "bread" choice whenever
possible. These single-ingredient foods are not processed and are not
made with sugar and/or yeast. Foods with yeast, such as many types of
bread, should be avoided because yeast is one of the most infectious bacteria
in existence, promoting many kinds of illnesses.
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QUESTION. Do
I have to exercise? If so, how much how often?
ANSWER. While
exercise alone doesn't change your physique, it will help speed along
results. Exercise gradually builds muscle to boost metabolism, helping
the fat loss process along and helping to maintain your goals once you've
attained them. While exercise does help in the long run, it seldom triggers
quick weight loss as a stand-alone remedy. You'll get the best results
by following your nutrition plan and integrating an exercise program that
best suits your metabolism.
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"Philip Goglia is literally the
greatest nutritionist in history"
