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FREQUENTLY ASKED QUESTIONS AND ANSWERS
By combining the latest scientific research to maximize your body’s ability to burn fat in the most effective way possible via eating the right foods at the right times and exercising smarter, not harder we have formulated our program to allow you to successfully lose weight while building your lean muscle mass.
The program is based on simple, easy and effective lifestyle changes based on the three most important factors for leading a healthier, happier life and achieving sustainable weight loss. These three areas are: Creating a Positive Mind-set, a Simple and Effective Eating Plan and a Time-Efficient Exercise Program that can be done anywhere, even at home.
What is the average weight loss amount per week?
Weight Loss results vary dramatically from person to person depending on how committed they are to the program, their current level of health and fitness and how much weight they need to lose overall. On average people lose anywhere from ½ – 3 kilos per week, however because we recommend strength training to help build muscle (which in turn burns fat) 1 kilo per week is a great target. Remember also, that the scale isn’t the only test, so check other indicators such as your waistline measurement and how well your clothes are fitting you.
Individual results may vary and are dependent upon various factors such as your weight when you start, your target weight loss goal, your level of exercise, presence of medical conditions, use of medications, accuracy with program compliance, etc. As with most programs, Nutrition Complete team suggests that you consult with your physician prior to starting.
How easy is Nutrition Complete program?
With Nutrition Complete you’ll eat 6 meals a day. You can choose any 6 meals from our menu of over 300 meals on the Nutrition Complete via your meal planner (every month we add 10 new meals) or using Nutrition Complete recipe book. You can also make up your own healthy meals using the online ‘create recipe’ tool.
Whilst 70% of your results will come down to following the eating plan, exercise is still an important part of your program to keep your body healthy and functioning at its best.
How often should I be eating?
Every 2.5-3 hours. It is important to start each day with a schedule, allotting specific times for eating your meals. Build six (6) time slots for meals into your daily schedule, and strive to be as consistent with this eating schedule as possible. If you know your schedule will shift a little (perhaps on weekends), make sure to shift your meal times accordingly.
What happens if I miss a meal?
If you miss a meal, eat the rest of your meals closer together to make sure you get all the required meals in before the end of the day. Skipping meals will put you below the optimal nutrient level your body needs to function healthily. This decrease in your nutrient balance makes your body conserve energy and could cause you to lose weight slower, not faster!
What if I don’t feel hungry?
It is important to get all 6 meals each day; otherwise, you are not getting all the nutrition and calories required to maximize the program’s effectiveness.
Do I need to buy any special products or shakes to follow Nutrition Complete?
No. Nutrition Complete is based on eating ‘real’ food. It is not an extreme shake replacement program (which have been proven to be detrimental to your long term health and weight loss results).
However, if you have a busy schedule then you can replace up to 3 meals per day with protein bars, shakes or meal replacements.
How much water should I drink on this program?
It is important to drink at least 2 litres of water a day, however ideally you should be drinking 1 litre for every 25kg of body weight in order to keep your body hydrated; the meal planner will work this out for you and let you know what your ideal water intake should be.
What types of fluids are recommended?
As a general rule, we recommend that you try to drink as much water as possible for good health, and limit your intake of other liquids when possible.
Can I drink alcohol?
Alcoholic beverages are not recommended other than on your Reward Day where you can eat and drink whatever you like. Alcohol provides unneeded calories, can slow your weight loss, stimulates the appetite (encouraging additional food intake) and can deplete your body of needed water. Low carbohydrate versions of beer and other types of alcohol are not recommended because these also provide calories with no nutritional value.
What if I want to eat out at a restaurant?
Special occasion meals are easier to handle than you may think! Simply follow The Real Food list recommendations and you will see that most restaurants will have a meal that fits in with these guidelines. Request that your meat be prepared/served without sauce if possible. The other option is to plan your Reward Day for the day of the week that you are planning to go out so that you can eat whatever your heart desires!
Can I chew gum?
Yes, as long as it is sugar free gum.
Can I have lattes?
Lattes are not recommended because they’re made with about ½ cup of milk – and milk adds too many additional carbohydrates to your diet during the weight loss phase. Instead of a latte, try a regular cup of coffee with a touch of skim milk.
Is Nutrition Complete safe?
Nutrition Complete is based on eating regular meals that include all 3 food groups; protein, carbohydrate and good fats which is what your body requires in order to be healthy, function properly and sustain your healthy weight.
The exercise part of the program is based on interval training which are the quickest and most effective way to burn fat and increase your fitness levels once you have established a base level of fitness. We also recommend strength training a minimum of once a week which increases your lean muscle mass which also helps to burn fat, improve your health and strengthen your overall body.
Can I use Nutrition Complete meals interchangeably?
One of the great benefits of Nutrition Complete is that they may be used interchangeably. If you feel like something sweet you can use one of the dessert meals for afternoon tea, if you feel like a breakfast recipe for lunch you can do that, or if you want an afternoon tea meal for dinner you can do that too!
What if I am always on the road or have limited time to make meals, how can I fit in 6 meals a day?
Nutrition Complete is based on real foods, so there is no ‘requirement’ for you to use protein bars, powders or meal replacements. However, if you have a busy schedule then you can replace up to 3 meals per day with protein bars, shakes or meal replacements.
If you are busy, but not necessarily on the road, you will find quite a few recipes that don’t require cooking and only take 3-5 minutes to make and are really yummy!
Why did the scale go up?
The amount of weight you lose will fluctuate from week to week. Several situations may change the number on the scale, such as the time of day you weigh yourself, your menstrual cycle, not drinking enough water, whether or not you recently eliminated, how quickly your body builds lean muscle (but don’t worry, muscle weighs more than fat but takes up less space in your body!) or how closely you are following The Real Body Plan.
Don’t panic if the scale doesn’t move for several days – or even goes up slightly. If you stay on your program (and are consuming all of your meals), the scale will eventually show results. Try to weigh yourself only once a week, at the same time each week (the ideal time being immediately after you wake up).
What can I do about a weight loss plateau?
Plateaus can occur at different times for different people. They normally happen because your body is attempting to hold on to its fat stores. It’s as though your body reshuffles its weight status while assessing whether it’s ready to continue losing, once it feels settled, your system will kick back in and allow your weight to drop again. If you experience a weight loss plateau, look for other indications of progress such as wearing a smaller size of clothing. Weight loss should resume if you continue to follow the program. You can contact Revive Fitness if you need assistance.