If you’re like many people, the word diet brings to mind unpleasant thoughts of calorie restriction, endless hours at the gym, and skipping your favorite foods and alcohol. Fortunately for those looking to lose weight and adopt a nutritionally sound dieting approach that gives you plenty of food choices, the F-Factor diet can help. Here is everything you need to know about this diet and the science behind it.

What is the F-Factor Diet?

F-Factor (the F stands for fiber) is the brainchild of a nationally-known dietitian and focuses on incorporating a variety of high-fiber foods into your diet. It is based on the proven fact that fiber-filled foods help you feel fuller throughout the day, leading you to consume fewer calories. Instead of limiting the types of foods you can eat, F-Factor focuses on combining high-fiber carbohydrates with lean proteins such as veggies, fruits, whole grains, and lean meats. Eating the recommended amount of fiber each day helps you lose weight permanently without a drastic change in lifestyle.

The plan includes three phases aimed at jumpstarting and continuing weight loss and then maintenance eating. During the first phase, you eat 35 grams of fiber and fewer than 35 grams of net carbs each day to begin losing weight. The second phase involves eating at least 35 grams of fiber and fewer than 75 grams of net carbs per day to continue losing weight. During the third maintenance eating phase, eat at least 35 grams of fiber and fewer than 125 grams of net carbs every day.

What Can I Eat on this Diet?

Foods containing high fiber include:

• Legumes: peas, chickpeas, lentils, bean burgers
• Whole Grains: whole-grain bread, whole-wheat pasta, bran cereal, quinoa, barley
• Fruits: raspberries, apples, figs, blackberries, bananas
• Vegetables: sweet potatoes, artichokes, avocado, pumpkin, squash
• Nuts and Seeds: chia, sunflower seeds, pistachios, peanuts, pumpkin seeds

What Does Science Say about the F-Factor Diet?

Research has shown that high-fiber foods can help you lose weight permanently. Participants in this study who increased their fiber intake lost about five pounds and kept it off for the duration of their diet. However, a recent study shows that only a small fraction of Americans get the 28 to 35 grams of fiber recommended for adults each day. Simply by including more fiber-filled foods into your diet following the principles of the F-Factor diet, and ideally combining the fiber with lean protein, is the best way to enhance satiety and lose weight.

Visit the F-Factor website to learn more information about the diet.

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