What do you eat on the F-Factor Diet?

What do you eat on the F-Factor Diet?

No food is officially off-limits on the F-Factor diet. Instead, it’s all about adding more fiber-full vegetables, fruits, beans, and whole grains to your plate.

That said, the first phase of the diet asks you to avoid starches and starchy vegetables, most dairy, and fatty meats. However, this part lasts for only two weeks. After that, you can move on to Phase 2 and Phase 3, which place no restrictions on any foods — but you do need to hit that 35 grams of fiber benchmark.

Do so by loading up on these fiber-full foods, as listed by the Dietary Guidelines for Americans


Pulses: beans, peas, chickpeas, lentils
Whole Grains: bulgur, quinoa, barley, whole-grain bread, high-fiber cereal, shredded wheat cereal, bran cereal, rye crackers, whole-wheat pasta, air-popped popcorn
Fruits: apples, pears, raspberries, blackberries, figs, oranges, bananas, guava, dates
Vegetables: artichokes, avocado, collards, sweet potato, pumpkin, parsnips, squash
Nuts and Seeds: pumpkin seeds, chia seeds, sunflower seeds, almonds, pistachios, pecans, hazelnuts, peanuts
“Whether you’re opting in on F-Factor or not, choose foods that are in their most wholesome state as possible, within the confines of your budget and palate,” London advises. “Oranges versus orange juice, roasted veggies versus veggie chips, and so on.”

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Does the F-Factor Diet really work?
Yes, the F-Factor diet can help you lose weight if that’s your goal. “Fiber, specifically, is essential to success on the F-Factor diet, as it allows you to eat the carbohydrates necessary for energy without gaining weight,” Zuckerbrot told Camille Styles. “When you follow a diet rich in fiber you feel full after eating – so you’ll generally eat less throughout the day.”

The plan can also benefit you in other ways. “While it’ll work for weight loss, the tenants of the plan make it sustainable for anyone to make healthier choices because the program has you prioritizing real, whole foods that are nutrient-dense — without being a complete snooze,” London says.

She loves that it promotes eating more pulses, veggies, whole grains, and fruit, but cautions that framing everything in terms of “fiber” could let you lose sight of eating and enjoying actual food.

“Prioritize wholesome, nourishing foods before re-thinking everything you eat in terms of the nutrients it contains,” London advises. “We benefit from nourishment from multiple sources and experiences — enjoying food should be front and center, not just focusing on one single nutrient!”

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