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Eat Carbs. Dine Out. Drink Alcohol. Workout Less.

F-Factor is more than just a diet to help you lose weight and become healthier. It allows you to have a joyful, sustainable and healthy lifestyle, not a lifestyle based on deprivation and hunger, to help you become your best "you."

Watch our video to learn more about how F-Factor can work for you.

 

Meet Tanya

Tanya Zuckerbrot, MS, RD, is a nationally-known dietitian and the creator of the renowned F-Factor Diet, the only dietitian-created program for weight-loss and optimal health that is based on fiber-rich nutrition. Tanya has worked in private practice in Manhattan for more than 15 years and her success was profiled in the Sunday Styles section of The New York Times.

The F-Factor Diet evolved from Tanya’s early work with patients to help lower cholesterol or control diabetes. She discovered that all of her patients improved their clinical conditions – and lost weight without hunger- by following a lifestyle diet that was rich in dietary fiber.

Tanya is the author of two bestselling weight loss books: The F-Factor Diet: Discover the Secret to Permanent Weight Loss (2006, G.P Putnam & Sons), and The Miracle Carb Diet: Make Calories and Fat Disappear the F-Factor Way – with Fiber! (2012, Hyperion). Read More...

 
 

In the News

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    Megyn Kelly uses the high-fiber F-Factor Diet to stay ‘lightweight’

    BY NICOLE LYN PESCE | Friday, January 29, 2016, 1:03 PM | NY Daily News

    Donald Trump called Megyn Kelly a “lightweight” reporter - but the Fox News anchor actually stays light in weight thanks to a $15,000 high-fiber meal plan.

    Kelly credited the F-Factor Diet patented by Manhattan dietitian Tanya Zuckerbrot for staying in fighting shape to face off against Trump and moderate the Republican Presidential debates.

    “I would recommend ‘The F-Factor Diet’ because that is a great book and a great way of eating,” she told her “The Kelly File” guest Michael Moore on Tuesday.Megyn2

    “I just like [Zuckerbrot] and it works,” Kelly added, before offering to send the portly director home with some of the diet’s recommended fiber crackers.

    The surprise endorsement shot Zuckerbrot’s 2007 book “The F-Factor Diet” to the top of Amazon’s Movers & Shakers list, and the nine-year-old slim-down guide sold out overnight.

    “My publisher is frantically reprinting copies,” marvels Zuckerbrot, whose fiber and protein-rich meal plan that still allows for boozing up and dining out has attracted high-profile clients such as Kelly and Katie Couric.

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    While Zuckerbrot personally charges a hefty $15,000 pricetag for 10 sessions, which include a one-hour consultation, a two-hour educational workshop to go over the nutrition involved, and eight follow-up appointments, she has three associates in her Midtown office who offer similar F-Factor packages for a more palatable $4,500.

    Or shoppers can snap up "The F-Factor Diet" book, which was back in stock on Amazon as of Friday, for under $13.50.

    “I recognize this is expensive, but this is not a short-term diet solution,” explains Zuckerbrot, who says clients lose eight to 10 pounds their first month on the F-Factor Diet, and another 10 to 15 pounds on average after that. “Our patients recognize they are paying for a long-term solution that will last the rest of their lives.”

    So what is the mysterious “F-Factor” that makes Kelly and Couric camera-ready?

    The plan focuses on adding more fiber and protein to each meal and snack, rather than cutting out the usual suspects such as carbs, sugar and alcohol.

    The nutrient-dense fiber, such as Finn Crisp or GG Bran Crispbreads crackers, spinach and apples, not only leaves subjects feeling fuller longer, but also boosts metabolism and slows digestion since the body burns calories by working to break down fiber, which it can’t digest.

    And piling more fiber and protein on the plate crowds out the sugary carbs that pack on extra pounds.

    “We say, ‘Combining fiber and protein with every meal makes losing weight no big deal,” says Zuckerbrot. “We make sure to give our clients tons of variety, and to make sure that they never feel hungry.”

    So Kelly rises and shines with a high-fiber cereal such as SmartBran sprinkled into protein-rich Greek yogurt or cottage cheese. That’s paired with fibrous fruit such as blueberries or raspberries, and coffee or tea.

    Snacks can be the high-fiber crackers that Kelly raved about to Moore on the air (spread with peanut butter) or ricotta cheese sprinkled with cinnamon.

    And clients can drink as much alcohol as they want - as long as they stick to wine and spirits. Sugary mixed drinks and beer are out.

    “A glass of wine is 90 calories. A roll with butter is 360. Your morning muffin is almost 600. The wine is not the problem here,” says Zuckerbrot. “The calories in alcohol are negligible compared to overall caloric intake.”

    The F-Factor plan adapts to a power player’s jet-setting lifestyle. Zuckerbrot and her team can counsel will pull up the menu at Cipriani or a corner deli and tell clients which dishes fit the F-Factor philosophy.

    “My clients don’t want to sit at home. People work hard and play hard,” says Zuckerbrot. “Megyn Kelly is not quitting her job to go to some ranch for a month to lose weight. She’s not sticking to frozen dinners when she needs to dine at the Four Seasons with colleagues to talk business. This is a sustainable plan people can take on the road with them.”

    MEGYN KELLY’S F-FACTOR MENU

    Breakfast

    Smoothie (made with 1 scoop protein powder, 1/2 cup high fiber cereal, 1 cup unsweetened almond milk or water, 1 cup raspberries)

    Coffee with splash of milk or half & half

    Lunch

    Turkey chili, no beans (made with 93% lean ground turkey breast, veggies and tomatoes)

    Top with nonfat plain Greek yogurt

    2 high-fiber crackers on the side or crumbled on top as croutons

    Water, V8 juice or other zero-calorie beverage

    Snack

    “Pizza” (made with 4 high-fiber crackers, 1/2 cup low-fat cottage cheese, spoonful of spicy red pepper sauce and grated Parmesan cheese)

    Water, hot tea

    Dinner

    Asian chicken salad (made with 4 ounces chicken breast, 3 cups sliced carrots/cabbage/broccoli/spinach/scallions tossed in peanut dressing made with powdered peanut butter/rice wine vinegar/soy sauce/Asian spices)

    Optional: 2 high-fiber crackers crushed on top for crunch

    1 glass wine

    Water or sugar-free beverage

    Dessert, if desired:

    1 additional glass of wine

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    “I don’t like to get political,” said my friend Jessica a few months back. “But I’d totally vote for Megyn Kelly.”

    megyn-kelly-diet-main The Fox News anchor was making headlines that week for “clearing the air” with Donald Trump, landing an interview after they scuffled at a Republican Primary debate. A few months before, she appeared on the cover of Vanity Fair. And of course she’s been in the headlines this week, joining the lineup of other women who have said they were sexually harassed by their boss, head of Fox News. Meanwhile, she remains one of the channel’s brightest stars—and a powerhouse on social media, with 2+ million followers. Like my friend Jessica, we here at Eat This, Not That! don’t like to get political, but we recognize a powerhouse when we see one—and we know Megyn Kelly is powered by food. In fact, Tanya Zuckerbrot, RD, the author of Kelly's favorite diet book, F-Factor, has been a regular contributor to eatthis.com, so we couldn’t help but ask her to share her best weight loss tips and how to eat your way to a successful life, as a successful woman. Republican, Democrat, Vegetarian, Flexitarian—anyone can appreciate this essential list of the top tips for success on the F-Factor Diet, written exclusively for Eat This, Not That! by Zuckerbrot herself. And to lose even more weight, with proven advice from celebrity nutritionists and trainers, don't miss this essential list of 50 Best-Ever Weight-Loss Secrets From Skinny People!

    EAT CARBS TO LOSE WEIGHT 

    ...BUT THE RIGHT ONES 

    megyn-kelly-diet-berriesSo often dieters cut out carbohydrates in an attempt to lose weight. But carbs fuel our bodies and cutting them out leads to you feeling tired, cranky and weak. This can trigger excess snacking and feeling deprived which is not consistent with weight loss. And yet while eating carbohydrates is essential to functioning, eating them in excess does lead to weight gain. The goal is to eat just the right amount of the right carbs. Some of my favorites include bran, low-sugar fiber cereals, apples, pears, artichokes, berries and broccoli.

    NOT JUST ANY CARBS

    EAT FIBER

    The F-Factor Diet is a high fiber foods program, and eating fiber is essential to success. It allows you to eat the carbohydrates necessary for energy without gaining weight. I love fiber because it’s the zero-calorie, non-digestible part of a carbohydrate that adds bulk to food. When eaten, fiber swells in the stomach. Therefore, when you follow a diet rich in fiber (like F-Factor) you feel full after eating and you’ll generally eat less throughout the day, leading to weight loss. Not to mention, fiber absorbs and removes fat and calories, and boosts metabolism! 

    EAT BREAKFASTmegyn-kelly-diet-breakfast

    EVEN IF YOU DON’T WANT TO

    Skipping breakfast slows down metabolism and leads to weight gain. Breakfast jump-starts your metabolism for the day, making it extremely important to consume. Studies show that breakfast eaters burn calories more efficiently throughout the day and are more likely to be thinner than non-breakfast eaters. In fact, sumo wrestlers in Japan aren't fed breakfast, so that they gain weight! Eating breakfast is key to success on the F-Factor Diet because it is an opportunity to meet up to half your daily fiber needs before noon. Examples I enjoy: high fiber cereal or overnight oats with lean protein such as egg whites, Greek yogurt, or low-fat cheeses are the ultimate combination because these nutrients will fill you up on the fewest calories and keep blood sugar stable all morning.

    ENJOY FIBER AND PROTEIN AT EVERY MEAL

    ...MAKING LOSING WEIGHT NO BIG DEAL

    Clinical evidence shows that fiber and protein have a high satiety benefit in calorie-controlled diets and in weight reduction. The combination keeps you feeling full, for the longest period of time, on the fewest calories. The fuller you feel after a meal, the less likely you’ll be to overeat at the next meal; and, therefore, the more likely you’ll be to lose weight. Eating small meals throughout the day also keeps metabolism burning efficiently and prevents excessive hunger (which can lead to clouded judgment when selecting foods and overeating at the next meal). Many people believe that by skipping meals, they will save on calories, and lose more weight. However, skipping meals may inhibit weight loss and even lead to weight gain over time. Here’s why: When your body is deprived of food for many hours between meals, it starts conserving fuel and burning fewer calories to protect itself from starving. Your metabolism slows down, therefore inhibiting weight loss despite reduced caloric intake. In addition, skipping meals causes sugar levels to begin to drop. Low blood sugar can produce sudden hunger pangs, which can trigger bingeing and food cravings. Blood sugar levels begin to drop within two hours of eating, which is why successful F-Factor Dieters aim to eat 4 small meals a day: breakfast (no later than an hour after rising), lunch, snack and dinner at 4-5 hour intervals.(Related: The 36 Top Peanut Butters—Ranked.)

    CHANGE YOUR LIFE

    WITHOUT CHANGING YOUR LIFESTYLE

    Temporary solutions tend to equal temporary results; permanent changes can lead to permanent weight loss, and to keep changes permanent a dieter needs a plan that allows them to live their life. The most successful long term F-Factor dieters are the ones who continue their lives, eating at their favorite restaurants, socializing with friends and drinking healthy alcoholic drinks. The more restricted a person is, the more likely they are to drop a lifestyle change. Positive habits come from enjoying the activities you love and a meal plan that is appropriate to them. Drinking and dieting can go hand in hand. When people cut out alcohol they can lose weight; however, once they start drinking again, they gain it back. On the F-Factor Diet drinking alcohol is allowed from Day 1. On F-Factor, you have the freedom to dine out anywhere, or cook for yourself if you want. You have the freedom to drink alcohol and more free time too since life with F-Factor doesn’t require you to spend hours at the gym.

    DITCH THE TREADMILL

    AND PICK UP THE WEIGHTS (IF YOU BOTHER WITH THE GYM AT ALL)

    Diet trumps exercise when it comes to weight loss. However, strength training is an excellent choice to complement a healthful diet like F-Factor. There are benefits to strength training over cardiovascular activity for weight loss: It takes a long time to burn foods with cardiovascular activities. Eating one slice of pizza (~350 calories) would take 59 minutes of walking (at an average of 3.5 calories per minute) to burn off. Cardio (in running, elliptical, walking) also stimulates appetite and leaves people feeling hungry, so they end up eating more than if they hadn’t worked out. Additionally, often in rapid weight loss, people lose muscle mass as well as fat mass. Maintenance of lean muscle mass is very important in weight loss, mainly because muscle burns more than fat. In fact, women lose half a pound of muscle every year starting from age 30 regardless of if they are losing weight! An important goal for women in exercise should be to preserve muscle mass. Strength/resistance training is more effective than cardiovascular activity in preservation of precious muscle mass. A study done by the Journal of Applied Physiology showed that resistance training significantly increased lean body mass in participants, while cardiovascular exercise significantly decreased it. (Related: 50 Little Things Making You Fatter and Fatter!_

    DRINK MORE WATER

    KEEPING A WATER BOTTLE BY YOUR SIDE

    Drinking water is especially important on the F-Factor Diet because of the high amount of fiber F-Factor Dieters consume. When fiber combines with water, it forms a soft gel, which leads to firm stools and allows for easy defecation. On the other hand, if you eat a lot of fiber and don’t compensate by drinking more water, it can lead to the opposite effect—constipation. (Enjoy a cup of green tea, too.) Being dehydrated can also mimic hunger. Many times, our hunger is really just thirst in disguise and you can experience symptoms such as feeling weak, cranky and tired. To get rid of these symptoms we then grab a candy bar when all we really needed was a drink of zero-calorie water. And finally, water plays a key role in nearly every bodily function and it fills you up so you tend to eat less!

    CATCH THOSE ZZZS

    7.5 HOURS WORTH, AT LEAST

    The amount and quality of your sleep affects the hormones (leptin and ghrelin) that control feelings of hunger and fullness, thus impacting weight loss efforts. Ghrelin, which is produced in the GI tract, stimulates appetite, causing you to feel hungry. Leptin, which is produced in the fat cells, is responsible for sending a signal to your brain that you are full. When you’re well rested these hormones work in balance; however, when you are sleep deprived, leptin levels plummet and ghrelin levels rise, setting the stage for overeating or one to many cheat meals. Low leptin levels mean your brain doesn’t get the message you are full/ you don’t feel satisfied after you eat. Elevated ghrelin levels mean stimulated appetite. A University of Chicago 2004 study found that when sleep was restricted to 4 hrs per night over 2 nights, leptin dropped by 18%, while ghrelin increased by an average of 28%. After sleeping poorly subjects were more inclined to eat sugary, refined carbs. Sleep deprivation also leads to exaggerated feelings of hunger during day, even if we’ve had enough to eat. Aim for 7.5 hours of sleep for a good night’s sleep and help prevent you from overeating the next day. 

    SLOW DOWN, SPEED RACER

    TRY CHOPSTICKS!

    Eating slower helps you to eat less food, because it gives your brain the time needed to register that you are full. A study by the Journal of the Academy of Nutrition and Dietetics confirmed that eating slower resulted in fewer calories consumed and higher satiety at meal completion. Using chopsticks or your non-dominant hand to eat are tricks to more eating and slowing down. Eating with chopsticks leads to smaller amounts of food in each mouthful (vs a fork). If you aren’t a natural or advanced chopstick user, this may also mean taking time to put foods on the chopstick and to think mindfully about how to eat, and thus boost your metabolism. Heavy, calorically dense sauces also will slide off of the chopstick vs. when people eat with a spoon.

     

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    (Jae-Ha Kim is a New York Times bestselling author and travel writer. You can respond to this column by visiting her website at www.jaehakim.com. You may also follow "Go Away With..." on Twitter at @GoAwayWithJae where Jae-Ha Kim welcomes your questions and comments.) (c) 2016 JAE-HA KIM DISTRIBUTED BY TRIBUNE CONTENT AGENCY, LLC.
    This article was also published online by the LA Times (6/28/16), Chicago Tribune (6/28/2016) and others. " ["post_title"]=> string(49) "Chicago Tribune: Go Away With... Tanya Zuckerbrot" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(32) "tribune-go-away-tanya-zuckerbrot" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2016-07-13 15:24:48" ["post_modified_gmt"]=> string(19) "2016-07-13 15:24:48" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(26) "http://ffactor.com/?p=5270" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } [3]=> object(WP_Post)#1706 (24) { ["ID"]=> int(5252) ["post_author"]=> string(1) "5" ["post_date"]=> string(19) "2016-07-12 16:20:55" ["post_date_gmt"]=> string(19) "2016-07-12 16:20:55" ["post_content"]=> string(4866) "

    5 Tricks for Eating Healthy--but Not Depriving Yourself--On Vacation

     July 9, 2016 (Via VOUGE) [caption id="attachment_5254" align="aligncenter" width="600"]healthy-vacation-eating Photographed by Patrick Demarchelier, Vogue, April 2013[/caption] Possibly the best part of vacation is experiencing the most delicious meals your destination has to offer—wontons in Hong Kong, creamy gouda in Amsterdam, and a scoop (or two) of stracciatella gelato in Portofino. But a solid week of gluttony can leave even the most ambitious sightseer feeling sluggish. Is it possible to indulge in your epicurean cravings yet manage to stay light and energized? New York City Nutritionist Tanya Zuckerbrot M.S. R.D. says yes. Here, her top tips for keeping eating habits in balance on holiday. Vacation begins at the airport. Kick-start your trip by packing a healthy, filling meal or snack for the plane ride (airplane food tends to be neither good for you nor good). Zuckerbrot’s favorite mix includes fresh produce, protein, and fiber, such as hummus and veggies, low-fat cheese, and a handful of almonds. If, however, you’re the type who tends to end up rushing to the airport at the last minute, it’s also possible to find healthy options before boarding. Zuckerbrot suggests grabbing Greek yogurt and piece of fruit, or a protein-packed open-faced sandwich made with turkey and whole wheat bread. Worst-case scenario? “Restaurants always have salad,” she says, “Order some plain grilled chicken and dressing on the side.” Perhaps the most important in-flight health tip, though, is to “drink tons of water,” she says, since the air at 30,000 feet is dehydrating. Buy the biggest bottle you can find to fight jet lag and grogginess on landing. Avoid the mini-bar. Skip the sugar- and salt-laden hotel snacks, and wander over to a local farmers’ market to pick out your own; it’s also a fun way to get to know your new surroundings. With your room stocked with fresh, in-season fruit and flavorful treats, you’ll feel satiated and also lighter between outings. Don’t skip breakfast. “Begin every day with a major breakfast,” says Zuckerbrot—and don’t hold back on fruit. Most hotels offer great brunches, so why not take advantage of the spread? Skip the sweet pastries and bacon, however, and “opt for a filling egg-white omelet, whole-wheat toast, and antioxidant-rich berries,” she suggests. Best of all, the most important meal of the day will fuel your body for a jam-packed day of seeing the sights. Tailor your meals to your destination. Before your trip, do a little research and seek out the best dishes in each country you plan to visit. Heading to Paris? Allow yourself the pleasure of a fresh-baked baguette. Skip the bread in Tokyo (but definitely enjoy the sushi), order pasta in Capri (Italian portions are smaller anyway), and get a beignet to share in New Orleans. “Traveling is an experience,” Zuckerbrot says, “and you don’t want to miss out.” But order your splurge at lunch, she notes, “especially if you have an active afternoon ahead.” At dinner, switch to a light meal of lean protein and veggies that won’t fill you up too much before bed (bonus: You’ll sleep better). Indulge strategically. You’re on vacation—go ahead and eat dessert. Just remember to savor it slowly and that portion size counts. And don’t forget about the hidden calories in alcohol, Zuckerbrot points out: “Stay away from beverages that are made with juice and stick to simple cocktails,” like a simple spirit on the rocks or a glass of wine." ["post_title"]=> string(64) "Vogue: How to Eat Healthy on Vacation - The Best Tips and Tricks" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(24) "vogue-vacation-diet-tips" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2016-07-21 20:28:09" ["post_modified_gmt"]=> string(19) "2016-07-21 20:28:09" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(26) "http://ffactor.com/?p=5252" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } } ["post_count"]=> int(3) ["current_post"]=> int(-1) ["in_the_loop"]=> bool(false) ["post"]=> object(WP_Post)#1719 (24) { ["ID"]=> int(5349) ["post_author"]=> string(1) "5" ["post_date"]=> string(19) "2016-07-21 14:28:33" ["post_date_gmt"]=> string(19) "2016-07-21 14:28:33" ["post_content"]=> string(14576) "By David Zinczenko July 20, 2016 (Via EAT THIS NOT THAT

    “I don’t like to get political,” said my friend Jessica a few months back. “But I’d totally vote for Megyn Kelly.”

    megyn-kelly-diet-main The Fox News anchor was making headlines that week for “clearing the air” with Donald Trump, landing an interview after they scuffled at a Republican Primary debate. A few months before, she appeared on the cover of Vanity Fair. And of course she’s been in the headlines this week, joining the lineup of other women who have said they were sexually harassed by their boss, head of Fox News. Meanwhile, she remains one of the channel’s brightest stars—and a powerhouse on social media, with 2+ million followers. Like my friend Jessica, we here at Eat This, Not That! don’t like to get political, but we recognize a powerhouse when we see one—and we know Megyn Kelly is powered by food. In fact, Tanya Zuckerbrot, RD, the author of Kelly's favorite diet book, F-Factor, has been a regular contributor to eatthis.com, so we couldn’t help but ask her to share her best weight loss tips and how to eat your way to a successful life, as a successful woman. Republican, Democrat, Vegetarian, Flexitarian—anyone can appreciate this essential list of the top tips for success on the F-Factor Diet, written exclusively for Eat This, Not That! by Zuckerbrot herself. And to lose even more weight, with proven advice from celebrity nutritionists and trainers, don't miss this essential list of 50 Best-Ever Weight-Loss Secrets From Skinny People!

    EAT CARBS TO LOSE WEIGHT 

    ...BUT THE RIGHT ONES 

    megyn-kelly-diet-berriesSo often dieters cut out carbohydrates in an attempt to lose weight. But carbs fuel our bodies and cutting them out leads to you feeling tired, cranky and weak. This can trigger excess snacking and feeling deprived which is not consistent with weight loss. And yet while eating carbohydrates is essential to functioning, eating them in excess does lead to weight gain. The goal is to eat just the right amount of the right carbs. Some of my favorites include bran, low-sugar fiber cereals, apples, pears, artichokes, berries and broccoli.

    NOT JUST ANY CARBS

    EAT FIBER

    The F-Factor Diet is a high fiber foods program, and eating fiber is essential to success. It allows you to eat the carbohydrates necessary for energy without gaining weight. I love fiber because it’s the zero-calorie, non-digestible part of a carbohydrate that adds bulk to food. When eaten, fiber swells in the stomach. Therefore, when you follow a diet rich in fiber (like F-Factor) you feel full after eating and you’ll generally eat less throughout the day, leading to weight loss. Not to mention, fiber absorbs and removes fat and calories, and boosts metabolism! 

    EAT BREAKFASTmegyn-kelly-diet-breakfast

    EVEN IF YOU DON’T WANT TO

    Skipping breakfast slows down metabolism and leads to weight gain. Breakfast jump-starts your metabolism for the day, making it extremely important to consume. Studies show that breakfast eaters burn calories more efficiently throughout the day and are more likely to be thinner than non-breakfast eaters. In fact, sumo wrestlers in Japan aren't fed breakfast, so that they gain weight! Eating breakfast is key to success on the F-Factor Diet because it is an opportunity to meet up to half your daily fiber needs before noon. Examples I enjoy: high fiber cereal or overnight oats with lean protein such as egg whites, Greek yogurt, or low-fat cheeses are the ultimate combination because these nutrients will fill you up on the fewest calories and keep blood sugar stable all morning.

    ENJOY FIBER AND PROTEIN AT EVERY MEAL

    ...MAKING LOSING WEIGHT NO BIG DEAL

    Clinical evidence shows that fiber and protein have a high satiety benefit in calorie-controlled diets and in weight reduction. The combination keeps you feeling full, for the longest period of time, on the fewest calories. The fuller you feel after a meal, the less likely you’ll be to overeat at the next meal; and, therefore, the more likely you’ll be to lose weight. Eating small meals throughout the day also keeps metabolism burning efficiently and prevents excessive hunger (which can lead to clouded judgment when selecting foods and overeating at the next meal). Many people believe that by skipping meals, they will save on calories, and lose more weight. However, skipping meals may inhibit weight loss and even lead to weight gain over time. Here’s why: When your body is deprived of food for many hours between meals, it starts conserving fuel and burning fewer calories to protect itself from starving. Your metabolism slows down, therefore inhibiting weight loss despite reduced caloric intake. In addition, skipping meals causes sugar levels to begin to drop. Low blood sugar can produce sudden hunger pangs, which can trigger bingeing and food cravings. Blood sugar levels begin to drop within two hours of eating, which is why successful F-Factor Dieters aim to eat 4 small meals a day: breakfast (no later than an hour after rising), lunch, snack and dinner at 4-5 hour intervals.(Related: The 36 Top Peanut Butters—Ranked.)

    CHANGE YOUR LIFE

    WITHOUT CHANGING YOUR LIFESTYLE

    Temporary solutions tend to equal temporary results; permanent changes can lead to permanent weight loss, and to keep changes permanent a dieter needs a plan that allows them to live their life. The most successful long term F-Factor dieters are the ones who continue their lives, eating at their favorite restaurants, socializing with friends and drinking healthy alcoholic drinks. The more restricted a person is, the more likely they are to drop a lifestyle change. Positive habits come from enjoying the activities you love and a meal plan that is appropriate to them. Drinking and dieting can go hand in hand. When people cut out alcohol they can lose weight; however, once they start drinking again, they gain it back. On the F-Factor Diet drinking alcohol is allowed from Day 1. On F-Factor, you have the freedom to dine out anywhere, or cook for yourself if you want. You have the freedom to drink alcohol and more free time too since life with F-Factor doesn’t require you to spend hours at the gym.

    DITCH THE TREADMILL

    AND PICK UP THE WEIGHTS (IF YOU BOTHER WITH THE GYM AT ALL)

    Diet trumps exercise when it comes to weight loss. However, strength training is an excellent choice to complement a healthful diet like F-Factor. There are benefits to strength training over cardiovascular activity for weight loss: It takes a long time to burn foods with cardiovascular activities. Eating one slice of pizza (~350 calories) would take 59 minutes of walking (at an average of 3.5 calories per minute) to burn off. Cardio (in running, elliptical, walking) also stimulates appetite and leaves people feeling hungry, so they end up eating more than if they hadn’t worked out. Additionally, often in rapid weight loss, people lose muscle mass as well as fat mass. Maintenance of lean muscle mass is very important in weight loss, mainly because muscle burns more than fat. In fact, women lose half a pound of muscle every year starting from age 30 regardless of if they are losing weight! An important goal for women in exercise should be to preserve muscle mass. Strength/resistance training is more effective than cardiovascular activity in preservation of precious muscle mass. A study done by the Journal of Applied Physiology showed that resistance training significantly increased lean body mass in participants, while cardiovascular exercise significantly decreased it. (Related: 50 Little Things Making You Fatter and Fatter!_

    DRINK MORE WATER

    KEEPING A WATER BOTTLE BY YOUR SIDE

    Drinking water is especially important on the F-Factor Diet because of the high amount of fiber F-Factor Dieters consume. When fiber combines with water, it forms a soft gel, which leads to firm stools and allows for easy defecation. On the other hand, if you eat a lot of fiber and don’t compensate by drinking more water, it can lead to the opposite effect—constipation. (Enjoy a cup of green tea, too.) Being dehydrated can also mimic hunger. Many times, our hunger is really just thirst in disguise and you can experience symptoms such as feeling weak, cranky and tired. To get rid of these symptoms we then grab a candy bar when all we really needed was a drink of zero-calorie water. And finally, water plays a key role in nearly every bodily function and it fills you up so you tend to eat less!

    CATCH THOSE ZZZS

    7.5 HOURS WORTH, AT LEAST

    The amount and quality of your sleep affects the hormones (leptin and ghrelin) that control feelings of hunger and fullness, thus impacting weight loss efforts. Ghrelin, which is produced in the GI tract, stimulates appetite, causing you to feel hungry. Leptin, which is produced in the fat cells, is responsible for sending a signal to your brain that you are full. When you’re well rested these hormones work in balance; however, when you are sleep deprived, leptin levels plummet and ghrelin levels rise, setting the stage for overeating or one to many cheat meals. Low leptin levels mean your brain doesn’t get the message you are full/ you don’t feel satisfied after you eat. Elevated ghrelin levels mean stimulated appetite. A University of Chicago 2004 study found that when sleep was restricted to 4 hrs per night over 2 nights, leptin dropped by 18%, while ghrelin increased by an average of 28%. After sleeping poorly subjects were more inclined to eat sugary, refined carbs. Sleep deprivation also leads to exaggerated feelings of hunger during day, even if we’ve had enough to eat. Aim for 7.5 hours of sleep for a good night’s sleep and help prevent you from overeating the next day. 

    SLOW DOWN, SPEED RACER

    TRY CHOPSTICKS!

    Eating slower helps you to eat less food, because it gives your brain the time needed to register that you are full. A study by the Journal of the Academy of Nutrition and Dietetics confirmed that eating slower resulted in fewer calories consumed and higher satiety at meal completion. Using chopsticks or your non-dominant hand to eat are tricks to more eating and slowing down. Eating with chopsticks leads to smaller amounts of food in each mouthful (vs a fork). If you aren’t a natural or advanced chopstick user, this may also mean taking time to put foods on the chopstick and to think mindfully about how to eat, and thus boost your metabolism. Heavy, calorically dense sauces also will slide off of the chopstick vs. when people eat with a spoon.

     

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