The F Factor diet is a weight loss plan created by registered dietitian Tanya Zuckerbrot. The diet encourages eating foods rich in fiber throughout the day so that you can lose weight without feeling too hungry. Though the diet is detailed in Zuckerbrot's "F Factor Diet" book, she explains on her website that you can participate in the diet without having to buy the book. A unique aspect of the F Factor diet is that it does not restrict foods like many other diets do.
Fiber
The F Factor diet encourages dieters to eat a minimum of 25g of fiber every day to promote weight loss. The F Factor website says dietary fiber a carbohydrate that the body cannot get calories from or digest. The website also says there are two types of fiber: insoluble and soluble fiber, both of which are healthy to eat. According to the University of Iowa Hospitals and Clinics, fiber prevents constipation and decreases the risk of diverticulitis.
Fiber-Rich Foods
Fiber-rich foods encouraged on the F Factor diet include bran crackers, 100 percent whole wheat bread, beans, legumes, fruits and vegetables. The University of Iowa Hospitals and Clinics says that because fiber comes from plants, the more fruits and vegetables you eat, the more fiber you will consume. High fiber foods low in calories include rice cakes, popcorn with no butter, apples and carrots.
Fullness
Dietary fiber helps contribute to a feeling of fullness in several ways. The F Factor diet website says that because fiber is not digested by the body, it takes a long time to be processed when eaten and stays in your stomach longer, making you feel satiated. Another way that fiber decreases hunger is by swelling in the stomach so that you feel like you've eaten recently, even several hours later.
Fiber and Weight Loss
A feeling of fullness is only one of fiber's advantages. Foods rich in fiber, such as fruits, vegetables and whole grains, are also usually low in calories too, as opposed to high-calorie meats and dairy, which don't contain any fiber.
Side Effects
The F Factor diet may have some side effects to be aware of if you are considering going on the diet. The University of Iowa Hospitals and Clinics says increasing fiber in your diet can lead to gas, bloating and even constipation. They recommend drinking plenty of water to prevent constipation. Zuckerbrot explains on the F Factor diet website that these side effects decrease with time, as your body becomes more used to eating fiber.
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