In essence, the side ponds at Foxton and Watford are the same as intermediate pounds on a conventional flight, it's just that the boat goes not pass through it.
The red before white thing is a bit overstated, it is no different from someone drawing off the lock above you before you have drawn the paddles to fill your lock. Drawing white first can put a lockful of water (probably only a bit of a lockful in practice) into an already full side pond. This runs away over the weir needlessly and means that when you draw red, the sidepond drops its level. But its not a perpetual reduction, if a dozen consecutive boats draw white first, the sidepond would still only be one lockful down.
If you're so inclined, you can draw all the red paddles in a Foxton staircase before any drawing any whites, without causing any problems (assuming there is no other boat in the flight). I think it saves a few milliseconds if you discount the time expended discussing it with officialdom.