The “F” in F-Factor weight loss program does not stand for fad. Registered dietitian Tanya Zuckerbrot’s book The F-Factor Diet: Discover the Secret to Permanent Weight Loss, first got here out in 2006, and her fiber-fueled approach to healthy ingesting has now stuck round for over a decade. Many celebs (like Katie Couric) have attempted the plan, and in contrast to other state-of-the-art “detoxes”, this method sincerely has solid technological know-how at the back of it that could assist you lose weight — for exact.
“What I love approximately F-Factor is that it creates a plan in which consuming real, healthy meals and prioritizing nutrient-dense meals and snacks is easy and adaptable in your personal desires and behavior — without doing away with anything or requiring some kind of extreme restriction,” says Jaclyn London, MS, RD, CDN, Nutrition Director on the Good Housekeeping Institute.
Here’s what else you need to know about the F-Factor Diet.
What is the F-Factor weight loss program?
The F-Factor eating regimen specializes in getting sufficient fiber to your weight loss program. What’s so magical about fiber? “It’s a non-digestible carbohydrate that’s discovered inside the world’s nice, maximum nutritious ingredients — veggies, fruit, legumes, nuts, seeds, and a hundred% entire grains,” London says.
After years of running with customers with diabetes and coronary heart disorder, Zuckerbrot realized that ingesting more fiber helped humans now not simplest manage blood sugar degrees and decrease cholesterol, however also lose weight. Besides appearing in a slew of right-for-you-meals, fiber additionally fills you up so you’re now not feeling deprived.
“These sufferers were without a doubt feeling fuller all through the day on fewer calories, which brought about weight loss without starvation,” Zuckerbrot said in an interview with Camille Styles.
The plan prescribes eating 3 fiber-stuffed meals and a snack every day, loading up on healthful carbs and lean protein, however additionally taking part in food out and the occasional drink. In order to preserve lengthy-time period success, you are not supposed to restrict and deprive — as a result the “permanent” part of the name. You can get all the specifics within the ebook, but the plan consists of 3 standard phases:
Jumpstarting Weight Loss: Eat 35 grams of fiber and less than 35 grams of internet carbs (3 servings) consistent with day.
Continued Weight Loss: Aim for as a minimum 35 grams of fiber and much less than 75 grams of net carbs (6 servings) per day.
Maintenance Eating: Aim for at least 35 grams of fiber and less than 125 grams of net carbs (nine servings) in line with day.
How many grams of fiber should I eat on the F-Factor Diet?
At every degree of the F-Factor eating regimen, you need to aim to consume at least 35 grams of fiber consistent with day. That’s not an arbitrary range. The Dietary Guidelines for Americans recommends adults consume between 28-35 grams of fiber day by day relying in your age and gender. However, handiest a mere 5% of us of get near that purpose, in line with a 2017 have a look at published within the American Journal of Lifestyle Medicine.
What do you devour at the F-Factor Diet?
No food is formally off-limits on the F-Factor weight-reduction plan. Instead, it is all about adding extra fiber-full greens, end result, beans, and complete grains on your plate.
That said, the primary phase of the food regimen asks you to keep away from starches and starchy vegetables, most dairy, and fatty meats. However, this element lasts for most effective weeks. After that, you may circulate directly to Phase 2 and Phase 3, which region no restrictions on any ingredients — however you do need to hit that 35 grams of fiber benchmark.
Do so with the aid of loading up on these fiber-complete meals, as indexed by using the Dietary Guidelines for Americans:
Pulses: beans, peas, chickpeas, lentils
Whole Grains: bulgur, quinoa, barley, whole-grain bread, excessive-fiber cereal, shredded wheat cereal, bran cereal, rye crackers, complete-wheat pasta, air-popped popcorn
Fruits: apples, pears, raspberries, blackberries, figs, oranges, bananas, guava, dates
Vegetables: artichokes, avocado, collards, candy potato, 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 not, select ingredients which are in their maximum wholesome nation as feasible, within the confines of your price range and palate,” London advises. “Oranges versus orange juice, roasted vegetables as opposed to veggie chips, and so forth.”