Created by dietician Tanya Zuckerbrot, the F-Factor Diet is designed to help individuals lose weight permanently by following a lower carbohydrate, high fiber diet. In addition to weight loss, Zuckerbrot promises that dieters will increase their energy levels and reduce the risk of heart disease, colon cancer, breast cancer and diabetes. This diet has three separate stages- an introductory low carbohydrate phase, a weight loss phase and a maintenance phase. Throughout all three phases, dieters are advised to consume at least 30 to 35 g of fiber per day. Meal plans include breakfast, lunch, an afternoon snack and dinner. Below are several snacks and meal ideas for each phase of the F-Factor Diet.
During the first phase of the diet, individuals are allowed no more than 30 g net carbohydrates per day.
Idea #1 Breakfast: Enjoy 1 cup of fat free yogurt. Look for a brand that adds fiber to the container. Enjoy this yogurt with ½ cup of high-fiber, unsweetened cereal and ¾ cup of blueberries.
Idea #2 Snack: A great snack during the introductory phase would be 1 tbsp peanut butter smeared on two of 2 high fiber cracks.
Idea #3 Snack: Another snack option during the first phase of the F-Factor diet could be 1¼ cup of strawberries.
During the second phase of the diet, individuals are allowed no more than 75g net carbohydrates per day.
Idea #4 Lunch: For a filling lunch, enjoy a small whole-wheat bun topped with a 3 oz turkey burger, 2 tomato slices, a slice of romaine lettuce and 2 small red onion slices. Enjoy this burger with a cup of baby carrots and a glass of diet iced tea.
Idea #5 Dinner: For dinner during this phase, enjoy a 4 oz center-cut pork chop grilled, broiled or baked. Enjoy the pork chop with 1 cup of steamed asparagus, ½ baked sweet potato and 1 cup of salad greens topped with 1 tbsp vinaigrette. You are even allowed to have 1 glass of red wine during this phase with dinner!
Idea #6 Snack: For a snack during the second phase, enjoy 2 GG Bran Crispbreads smeared with 2 tbsp of peanut butter.
Idea #7 Snack: Another snack option for phase two would be a container of sugar-free Jell-o topped with 1 tbsp of fat free whipped cream.
During the maintenance phase of the F-Factor Diet, dieters are advised to consume no more than 125g net carbohydrates per day.
Idea #8 Dinner: A great dinner during the maintenance phase would include 4 to 6 oz of skinless, boneless barbeque chicken breast. Enjoy this with one cup of steamed non-starchy vegetables, a whole-grain roll topped with 1 tsp of butter and a one-cup side salad with 1 tbsp of vinaigrette.
Idea #9 Snack: As a snack, enjoy a cup of skim or soy milk with 2 small chocolate chip cookies.
Idea #10 Snack: Another snack option during the maintenance phase would be one medium apple with a sugar free Jell-O pudding snack.