Have you heard of the F-factor diet and want to know more about it? It may have a fancy name, but the main idea behind this diet is very simple: eat more fiber and focus on protein. Based on scientific facts, this article will look at the F-factor in great detail.
What is F-Factor diet and where did it come from?
The original source mentioning the “F-Factor Diet” is a book by Tanya Zuckerbrot, MS, RD. She completed her master's degree in nutrition and food studies at New York University. It made her one of the most well-known dietitians in the US. Even though this book came out in 2006, what it says is still heard today.
An article says, "The F-Factor approach focuses on combining lean proteins with high-fiber carbohydrates, which are low in calories and keep you full all day." It claims that you will feel full and happy, unlike restrictive diets that make you hungry and deprived.
What is so great about this diet, though? This diet works, is healthy, is simple, and is not really anything new, which is good. This method suggests the same things that scientific literature does: eat lean proteins and complex carbohydrates that are high in fiber.
High fiber and complex carbs combination benefits
As you all know, fiber-rich foods are the key to a healthy body. Besides their digestive benefits, high-fiber foods are our practical support against chronic diseases.
1. Digestive health
Fiber-rich foods keep your digestive system healthy and up-to-date by making stools bulkier and encouraging regular bowel movements.
A diet high in fiber also helps good bacteria grow in the gut, which leads to a healthy and varied gut microbiota. This may be good for your gut health and make your immune system stronger.
2. Weight management
When you consume high-fiber foods, you generally take in fewer energy-dense foods, meaning they provide fewer calories for the same weight as low-fiber foods. This can make you feel full for longer and help with weight management by reducing overall calorie intake.
On the other hand, high-fiber foods increase satiety signals due to the longer chewing and digestion activity of the body. It may reduce the likelihood of overeating.
It is a fact that complex carbohydrates maintain stable blood sugar levels due to their low glycemic index. Unlike refined carbohydrates, they prevent energy crashes and cravings.
3. Reduced risk of chronic diseases
Related to these metabolic effects mentioned above, adequate fiber intake can lower the risk of developing various chronic diseases, including type 2 diabetes, colorectal cancer, and cardiovascular diseases.
Soluble fiber can help lower cholesterol levels by binding to cholesterol particles and removing them from the body. This, in turn, can contribute to a lower risk of cardiovascular disease.
Lean proteins in F-Factor
Protein is crucial for our body in terms of the repair and maintenance of muscles. Consuming lean protein helps us support our muscle health, especially during physical activity or strength training. Besides, it is essential to preserve muscle mass during aging because muscle loss is the most significant result of aging.
Including lean protein in meals can help you control your appetite and support you in this weight loss journey, as protein has a higher thermic effect than carbohydrates and fats. This means our body expends more energy while trying to digest and absorb proteins, which leads to increased calorie burn and improved metabolic functions.
Besides, proteins, when consumed with carbohydrates, can also help mitigate the impact of carbohydrates on blood sugar levels. This benefits patients with diabetes or those aiming to maintain stable blood sugar levels.
Which diets are similar to the F-Factor diet
When it comes to promoting balanced nutrition, whole foods, and fiber, the F-Factor Diet is similar to a number of other diet plans. Here are a few diets that align with some of the principles of the F-Factor Diet:
Like the F-Factor Diet, the Mediterranean diet emphasizes whole foods, high fiber intake, lean protein consumption, and minimally processed foods. It includes a variety of fruits, vegetables, whole grains, and healthy fats, such as olive oil and nuts. The Mediterranean diet also incorporates lean protein sources like fish and poultry.
DASH diet (Dietary Approaches to Stop Hypertension)
The DASH diet mainly includes fruits, vegetables, whole grains, and lean proteins. It encourages limiting sodium intake, which aligns with the F-Factor Diet's focus on avoiding processed foods.
The last words
A diet consisting of fiber-rich carbohydrates and lean protein is very beneficial for health and one of the most effective approaches to losing weight, as shown in many studies in the literature. This diet approach may appear under different names from time to time, such as the F-factor diet. But regardless of its name, adopting this type of diet approach will be beneficial for your health.
What do you eat on F-Factor diet?
On the F-factor diet, you can eat high-fiber foods like vegetables and fruits, whole grains, legumes, and lean proteins like fish and poultry, or sometimes lean red meats.
How much water should you drink on the F-Factor Diet?
It is suggested to drink 3 liters per day. Yes, hydration is the most important thing for our body, but it might be too much for some. If you think that you cannot reach 3 litres per day, just be sure that you achieve at least 2 liters.
Should I be counting calories on F-Factor?
It is not a good idea to count calories on this diet. This is a good way to learn intuitive eating and become aware of your body's signals for when it is hungry and full. But going on a diet with no limits might not help some people, especially those who have eating disorders like binge eating. If you feel out of control at the start, it might help to follow a weight loss plan with the help of a dietitian and sometimes a psychologist.
The F-Factor diet, like many other healthy and effective diets, is based on the consumption of high-fiber complex carbohydrates and lean protein sources.
With this balanced and nutritious content, the F-factor diet may support weight loss with effects such as appetite regulation, stimulating the feeling of fullness and reducing calorie intake.
It may be an effective nutritional approach in the prevention and treatment of chronic diseases due to its regulatory effects on metabolism.
- Journal of Nutrition and Metabolism. The Role of Fiber in Energy Balance.
- Critical Reviews in Food Science and Nutrition. Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms.
- Nutrients. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.
- Physiological Reviews. Aging-Related Loss of Muscle Mass and Function.