1. Maximize the T-Factor
The "T-Factor" refers to the thermogenic effect, or the way the body burns calories. According to Dr. Martin Katahn, who introduced the T-Factor diet, the body burns carbohydrate calories before it starts to burn fat calories. While this may sound like a low-carb diet, it focuses more on reducing fat than on limiting carbs. With the T-Factor diet, you won't feel hungry or deprived, you'll lose weight faster than with other diets and you'll maintain weight loss.
2. Limit Fat Intake
Do you know how many grams of fat you eat per day? Studies show that overweight people consume 80 to 100 grams of fat each day. The T-Factor diet recommends you stay in a range of 20 to 40 grams of fat per day for women and 30 to 60 grams for men. The average candy bar contains 11 grams of fat, which puts women at half their recommended fat dose. Regardless of the type of fat, limit your intake.
3. Exercise Longer
If you think 30 minutes of exercise is the best way to exercise, think again. The type of exercise you do determines which calories the body burns. Stop-and-go activities like tennis or aerobics force your body to burn carbs. Exercises that involve the whole body and maintain motion like walking, running or swimming burn more fat calories. All exercise benefits the body, but by following T-Factor workouts, you increase the speed of weight loss.
4. Melt Fat Away
Along with recipes, the T-Factor diet includes two daily diet plans. The first plan works best for people who want moderate weight loss. With the "Quick Melt" daily plan, dieters should lose 9 to 12 pounds within 3 weeks. Both diets work on a rotation schedule to help prevent feeling deprived. Both diets meet the National Research Council's daily food allowances. Using the diets, women should be in a range of 1,000 to 1,300 calories per day, and men should hit 1,500 to 1,800 calories.
5. Skip Fat-Free Foods
While low-fat or fat-free foods seem like a good substitute for foods high in fat, they hinder your ability to lose weight. Most fat-free foods replace the fat with other ingredients to mimic the taste and texture of high-fat foods. Often this increases sodium or sugar levels, or the calories remain unaffected by the change. Instead of providing the body with fat to burn, these empty-calorie foods allow you to eat more without signaling your body that you should feel full.
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