The F factor diet, lose weight by eating more.



Creator of f factor diet Tanya Zuckerbrot is a registered dietitian who claims more than fifteen years' experience in helping people lose weight. Her F factor diet is touted as a common sense approach to losing weight without focusing on dietary restriction. But does it really work?

Three Steps to Weight Loss

Drastic increases in fiber consumption, especially when the probiotic flora of the gut are depleted, typically result in bloating, flatulence, and constipation. Any transition from a low-fiber diet to a high-fiber diet has to be gradual for good results. Zuckerbrot prescribes a three-tiered, four-week program adding dietary fiber from:

• Fiber-One cereal

• High-fiber wheat crackers

• Vegetables (asparagus, broccoli, cabbage, salad greens, sweet potato)

• Whole grains (brown rice, whole wheat bread)

• Beans and peas (black beans, garbanzos, lentils, pinto beans)

• Nuts (almonds, pistachios, walnuts, and peanut butter)

Increasing dietary fiber from these foods does not leave room for the "bad" foods that sabotage most weight loss efforts. In fact, so little room is left for high-calorie foods that the F factor diet delivers on average just 1100 calories per day. The Zone Diet, in comparison, usually allows 1400 to 1600 calories per day.

Dieter Reactions to the F Factor Program

The F factor diet does not offer any alternatives to the high-fiber GG wheat crackers dieters use to ensure intake of 35 grams of fiber each day. Relatively few stores carry them, although it is possible to buy the crackers by the case online (which may motivate some people to stay on the diet long-term). The GG Scandinavian Crispbread crackers are suitable to be topped with peanut butter, apple slices, or low-calorie cheese, and they can be used as a "crust" for homemade pizza.

Processed carbohydrates are not strictly prohibited on the diet, and some dieters may find room for an occasional slice of pizza or a chicken pot pie, but the diet works by calorie restriction. Even dieters of small body build are likely to lose at least one pound a week, some dieters a great deal more.

Is the F factor diet Healthy?

Oat fiber or whole rye bread are much less likely to aggravate gastroesophageal reflux disease. Sedentary dieters will find that the F factor enables steady weight loss with a minimum of hunger, although Dr. Barbara Rolls' Volumetric Diet achieves the same degree of weight loss with many more food choices.

Serious athletes and people seeking to build muscle mass, however, should avoid the F factor. The diet may be suitable for slow exercise, but it does not deliver enough carbohydrate and protein fast enough for muscle recovery after resistance exercise or hard aerobic workouts.

Diabetic dieters may find this diet very useful—as long as they do not exceed the amounts of fiber recommended in this book and they do not eat all their daily fiber at a single meal. Insulin and other medications may have to be taken later because of the slower release of glucose from digested food.

F Factor Diet to Fitnesstempo