The “F” in the F-Factor weight loss program no longer represents a fad. Registered dietitian Tanya Zuckerbrot’s ebook, F-Factor Diet: Discover the Secret to Permanent Weight Loss, first came out in 2006, and her fiber-fueled technique for healthy eating has now been around for over a decade. So many celebs (like Katie Couric) have attempted the plan, and unlike other cutting-edge “detoxes,” this method has stable science behind it that would properly assist you in shedding pounds.
“What I love about F-Factor is that it creates a plan in which consuming real, healthful meals and prioritizing nutrient-dense meals and snacks is straightforward and adaptable for your private needs and conduct — without casting off something or requiring a few forms of intense restriction,” says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute.
Here’s what else you ought to know about the F-Factor Diet.
What is the F-Factor weight-reduction plan?
The F-Factor weight loss plan focuses on getting sufficient fiber for your weight loss program. What’s so magical about fiber? “It’s a non-digestible carbohydrate that’s located inside the global’s great, maximum nutritious ingredients — vegetables, fruit, legumes, nuts, seeds, and 100% complete grains,” London says.
After years of working with clients with diabetes and heart ailments, Zuckerbrot realized that eating more fiber helped humans manage blood sugar levels, decrease cholesterol, and shed pounds. Besides acting as a slew of good-for-you ingredients, fiber fills you up so you no longer feel hungry. “These patients have been feeling fuller at some point of the day on fewer calories, which caused weight loss without starvation,” Zuckerbrot said in an interview with Camille Styles.
The plan prescribes consuming three fiber-crammed foods and a snack daily, loading up on wholesome carbs and lean protein, taking part in meals out, and the occasional drink. To hold long-term success, you are not supposed to restrict and deprive — consequently, the “permanent” part of the name. You can get all the specifics in the e-book. The plan consists of three widespread phases:
Jumpstarting Weight Loss: Eat 35 grams of fiber and less than 35 grams of net carbs (3 servings) consistently throughout the day.
Aim for a minimum of 35 grams of fiber and less than 75 grams of net carbs (6 servings) per day for continued weight loss.
Maintenance Eating: Aim for a minimum of 35 grams of fiber and less than 125 grams of net carbs (nine servings) consistent with day.
How many grams of fiber do I consume in the F-Factor Diet?
At each stage of the F-Factor diet, you should aim to consume at least 35 grams of fiber in keeping with each day. That’s not an arbitrary range. The Dietary Guidelines for Americans recommends that adults consume between 28-35 grams of fiber daily, depending on their age and gender. However, only 5% of us get close to that goal, according to a 2017 American Journal of Lifestyle Medicine examination.
What do you consume in the F-Factor Diet?
No meals are officially off-limits at the F-Factor weight loss program. Instead, it’s all about including more fiber-complete greens, fruits, beans, and whole grains on your plate.
That said, the first segment of the diet asks you to avoid starches and starchy vegetables, maximum dairy, and fatty meats. However, this component lasts for the best weeks. After that, you may move directly to Phase 2 and Phase three, which have no food regulations; however, you want to hit that 35 grams of fiber benchmark.
Do so via loading up on those fiber-complete meals, as listed by the Dietary Guidelines for Americans:
Pulses: beans, peas, chickpeas, lentils
Whole Grains: bulgur, quinoa, barley, entire-grain bread, high-fiber cereal, shredded wheat cereal, bran cereal, rye crackers, whole-wheat pasta, air-popped popcorn
Fruits: apples, pears, raspberries, blackberries, figs, oranges, bananas, guava, dates
Vegetables: artichokes, avocado, collards, candied potatoes, pumpkin, parsnips, squash
Nuts and Seeds: pumpkin seeds, chia seeds, sunflower seeds, almonds, pistachios, pecans, hazelnuts, peanuts
“Whether you’re opting in on F-Factor or no longer, select ingredients that are viable and in their maximum wholesome state, within the confines of your finances and palate,” London advises. “Oranges versus orange juice, roasted greens as opposed to veggie chips, and so forth.”
