Have you heard of the fiber or F-factor diets? This diet emphasizes getting enough fiber. The fiber diet places an emphasis on consuming lean proteins and high-fiber meals without limiting your intake of carbohydrates or fat.
A healthy diet should include fiber. You can acquire and keep fit with a diet high in fiber. The body does not digest fiber the same way it does other foods.
F-factor diet or fiber diet for weight loss
Don’t worry if the first thing that springs to mind when you hear the phrase “fiber” is whole grains, and you believe that this type of food should be a permanent part of your diet. You can employ a variety of mouthwatering meals that are high in fiber.(1)
There are two forms of fiber: soluble and insoluble. Water causes soluble fiber to dissolve and transform into a jelly-like material. Insoluble fiber makes people feel fuller for longer and slows down digestion, which helps people lose weight. Additionally, soluble fiber can help decrease LDL cholesterol and lower blood sugar.
Water cannot dissolve insoluble fiber. Instead, it passes via the digestive tract to aid in the transportation and elimination of surplus chemicals from the body.
Insoluble fiber-rich foods are naturally full and can aid in appetite regulation. All of these foods are excellent providers of fiber and nutrients: fruits, vegetables, whole grains, nuts, and seeds.
What is the F-factor diet, or fiber diet?
The majority of individuals don’t eat enough fiber. Fiber is a carbohydrate with a slow rate of digestion that gives food bulk. Foods that are high in fiber, lean protein, and complex carbs are the foundation of the F-factor program, often known as the fiber diet. Diets high in fiber, or the F-factor, place an emphasis on diversity. Additionally, it does not prohibit dining in restaurants.
The F-factor diet, or fiber diet, is a distinctive eating strategy because of the following three crucial ideas:
- choosing the proper kinds of carbohydrates to consume
- the potential for dining at a restaurant
- lessen your time spent exercising.
How do you follow a fiber or F-factor diet?
Three meals and one snack are included in the fiber diet, often known as the F-factor diet. In this plan, high-fiber foods are combined with lean proteins.
This program is made so that even though it contains few calories, it will keep you satisfied for a longer period of time and, most importantly, prevent you from feeling hungry.
The F-factor diet has various phases. Until the goal carbs are met, the amount of net carbohydrates increases with each step. Pure carbs are metabolizable sugars that the body can absorb.
By deducting the fiber from the amount of carbs in a meal, the net fiber content is computed.
Be aware that the fiber diet, also known as the F-factor diet, has a low carbohydrate intake of just 20–130 grams daily. In contrast to simple carbohydrates like refined grains, added sugar, and highly processed foods, a fiber-rich diet prioritizes complex carbs like fruits, vegetables, whole grains, nuts, and seeds.(2)
Less than 35 grams of net carbs per day are allowed in Phase 1 of the F-factor diet, spread out over three meals. To start losing weight, do this. You can have no more than 75 grams of net carbohydrates per day throughout phase 2.
Six servings are approximately equal to this amount. The stabilization phase, which has an infinite duration, is the final stage of the F-factor regime. About 9 servings, or less than 125 grams, of carbs are present at this stage.
Does the F-factor diet or the fiber diet aid in weight loss?
The F-factor diet places a strong emphasis on eating wholesome, whole, and unprocessed foods; as a result, it may aid in weight loss. The F-factor diet includes foods that are high in fiber. A nutrient called fiber is recognized as aiding in achieving and maintaining a healthy weight.
Since fiber is slowly absorbed, it helps you feel fuller for longer. According to decades of studies, more fiber in the diet has been linked to weight loss, the reduction of obesity, and the prevention of chronic disease.
Consumption of fiber, independent of calorie consumption, was determined to be the most crucial component in weight loss in a study of 345 obese individuals.
The F-factor diet’s advantages
Even though there isn’t much research on the F-factor diet specifically, its principles could have a number of other positive effects on health. Including:
- Heart health is enhanced. According to research, eating a diet high in fiber can lower your body’s level of LDL (bad) cholesterol and protect you from heart disease, atherosclerosis, and artery plaque buildup.
- It lowers blood sugar. Foods with more fiber keep blood sugar levels stable and even lower the risk of type 2 diabetes.
- stops constipation. A high-fiber diet can help control bowel movements and increase stool frequency.
Disadvantages of the F-factor diet
The F-factor diet somewhat minimizes the value of exercise as a component of a weight loss program. Exercise may boost your appetite, cause you to eat more, and impede weight reduction, according to proponents of the fiber diet. Running, walking, cycling, yoga, weightlifting, or other forms of exercise have been shown to be beneficial for both weight loss and health.
If you focus too much on eating high-fiber foods as your main nutrition source, you may neglect to include other necessary elements in your diet. While fiber is crucial, it is not the only nutrient required to maintain a healthy and long-lasting weight.
Because they can help you feel fuller for longer and boost your calorie burn, proteins and fats are crucial for weight loss. On the other side, excessive fiber ingestion also causes diarrhea, muscle cramps, and stomach bloating.
These negative consequences, however natural, show that the fiber has done its job effectively. It is best to gradually increase your fiber intake if you are not used to eating a lot of fiber.
Foods permitted by the F-factor diet
Here are some examples of meals and beverages that adhere to the fiber diet recommendations:
- Whole grains: brown rice, quinoa, farro (farro is a whole grain, like many other grains like barley and wheat), millet, oatmeal, whole wheat bread, and crackers.
- Beans and legumes: beans, peas, lentils, and peas
- Nuts and seeds: peanut butter, pumpkin seeds, cashews, walnuts, sunflower seeds, and pistachios
- Fruits rich in fiber: pears, oranges, apples, berries, bananas, and dates
- High-fiber vegetables: broccoli, carrots, beets, cauliflower, sweet potatoes, artichokes, and avocados
- Protein: eggs, chicken, fish, local cheese
- Drinks: water, bitter coffee
The fiber diet advises staying away from fried, high-fat foods and opting for high-fiber options if you intend to eat out. Order an appetizer and skip dessert in favor of a low-calorie beverage like coffee.
Foods to avoid on the F-factor diet
In the fiber or F-factor diet, processed foods and poor-quality carbohydrates are not permitted. The following are some of these foods:
- Refined grains: white bread, pasta, crackers, white rice, biscuits, and tortillas
- Processed foods: candy, potato chips, fast foods, French fries
- Refined oils: canola oil, soybean oil, corn oil, hydrogenated fats
- Sugar-sweetened beverages: soda, juice, sweet tea, sports drinks, and energy drinks
Remember that these foods not only lack nutritional value but also raise the chance of developing several chronic diseases.
Exercise on the F-factor diet
Exercise is not necessary for the F-factor diet; however, weight training and additional cardio are advised. Nutritionists advise prioritizing appropriate nutrition and including all food groups if you wish to shed pounds and lead a healthy lifestyle.
Strength training aids in muscular growth, while cardio exercise is excellent for heart health. Additionally, muscle burns more calories while at rest than fat, which can aid in long-term weight maintenance.