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Diet Review
Unlike many diet books that make huge claims that they can't possibly live up to, the F-Factor Diet truly delivers on what it promises. It's a weight-loss program that, unlike many of those out there, helps you reduce your caloric intake without feeling as if you're starving yourself or eating in a way that leaves you nutrient-deprived.
The plan is simple enough: Dieters stick with an eating program that elevates their amount of daily fiber. Since a lot of people tend to gain weight because they eat too many calories, or, eat too many of the wrong foods that don't offer the same feeling of satiety and fullness that fiber-rich foods can deliver, eating the type of high-fiber plan that Zuckerbrot recommends is certainly an easy way to feel less hungry and consume less calories.
Its four-week program may be too strict for some dieters because of how specific it is when it comes to a few types of foods. For example, Zuckerbrot is very particular about having dieters eat certain brands -- such as GG Bran Crispbread and FAGE Greek yogurt. However, when you actually compare the products she suggests with other brands that are available, it's pretty clear why she's chosen them. When you rate them nutritionally, each item she suggests is slightly superior compared to others on the market, which eliminates the guesswork for dieters. Besides, if you don't feel like following the program to the letter, there are also alternative options to choose from in lieu of anything she suggests.
The diet is also very good at sticking with natural sources of fiber, as opposed to recommending fiber-enriched products that may not be as nutritious. These products may be nice options to have in a healthy diet, but sticking with foods that naturally provide fiber is the smarter choice because of the abundance of nutrients and antioxidants they contain.
Is the diet healthy?
For the most part, yes. Following the diet to the letter, you can expect to eat a range between 30 grams to as many as 50-plus grams of fiber daily from a variety of healthy whole foods (which is a far cry from what the average person typically consumes). Everything on the four-week menu is also very filling and extremely nutritious, so it's not the typical diet that usually sacrifices nutrients for weight loss.
What do the experts say?
"Most weight loss books are simply low-calorie diets in disguise, which they do by typically eliminating certain food groups," says Sari Greaves, RD, a spokesperson for the American Dietetic Association and dietitian for Step Ahead Weight Loss Center in Bedminster, NJ. "But just because a diet helps you lose weight doesn't always mean it's necessarily healthy."
When it comes to the strengths of the F-Factor Diet, "it capitalizes on the idea of introducing positive foods into your diet, more so than eliminating certain specific types of foods in order to lose weight, which can compromise the amount of nutrients you receive," says Greaves. "It also encourages writing in a food journal, which is a critical step towards weight loss success because it holds you accountable for everything you're eating, plus, it can give you instant feedback on where your dietary pitfalls may be -- that way, you can correct them and continue to succeed."
Another plus Greaves found was that the program is a clever way to introduce people to the positive effects of fiber through a short-term commitment. "Fiber is a non-digestive food component that can leave you feeling fuller without adding any extra calories, which is what can make it such a valuable aid when it comes to weight loss," she says. "Trying the program could help certain people understand that fact, which may be a great way to get them to continue those healthier eating habits in the long-term."
The only two weaknesses, according to Greaves: One, the program doesn't emphasize regular physical activity as a way to help burn calories. Two, it may cause some gastrointestinal issues with some dieters. "Going from a low-fiber diet to a high-fiber diet should always be a gradual move," she says, "If you're the type that's used to eating a lot of white flour products and honestly can't remember the last time you ate a slice of whole-grain bread, a bowl of bran cereal or fruits and vegetables, then adding fiber too soon could leave you feeling bloated and uncomfortable."
Because the average person only eats around 15 grams of fiber daily, Greaves recommends adding an extra 5 grams of fiber a day to your diet to build yourself up to the recommended goal of 25 grams per day prior to trying the program.
Who should consider the diet?
Anyone looking to see the powerful benefits of adding fiber to their diet for a short period of time, or, anyone that has a hard time eliminating a lot of different types of foods when on a diet.
Bottom Line
Even though the book recommends less calories daily than many experts feel comfortable with, the program still does a good job at drilling home the importance of getting enough fiber in one's diet, which is essential for curbing the appetite, maintaining all-day energy and lowering your risk of developing a variety of preventable conditions and diseases.
Foods
Fiber crackers, peanut butter, almonds, pistachios, strawberries, asparagus, raspberries, pears, blueberries, apples, broccoli, salad greens, sweet potatoes, black beans, lentils, pinto beans, cabbage, brown rice and whole wheat bread.
What you can't eat: Nothing is necessarily off-limits, since eating more fiber from healthier sources should keep your cravings and need to overeat at bay.
Unlike many diet books that make huge claims that they can't possibly live up to, the F-Factor Diet truly delivers on what it promises. It's a weight-loss program that, unlike many of those out there, helps you reduce your caloric intake without feeling as if you're starving yourself or eating in a way that leaves you nutrient-deprived.
The plan is simple enough: Dieters stick with an eating program that elevates their amount of daily fiber. Since a lot of people tend to gain weight because they eat too many calories, or, eat too many of the wrong foods that don't offer the same feeling of satiety and fullness that fiber-rich foods can deliver, eating the type of high-fiber plan that Zuckerbrot recommends is certainly an easy way to feel less hungry and consume less calories.
Its four-week program may be too strict for some dieters because of how specific it is when it comes to a few types of foods. For example, Zuckerbrot is very particular about having dieters eat certain brands -- such as GG Bran Crispbread and FAGE Greek yogurt. However, when you actually compare the products she suggests with other brands that are available, it's pretty clear why she's chosen them. When you rate them nutritionally, each item she suggests is slightly superior compared to others on the market, which eliminates the guesswork for dieters. Besides, if you don't feel like following the program to the letter, there are also alternative options to choose from in lieu of anything she suggests.
The diet is also very good at sticking with natural sources of fiber, as opposed to recommending fiber-enriched products that may not be as nutritious. These products may be nice options to have in a healthy diet, but sticking with foods that naturally provide fiber is the smarter choice because of the abundance of nutrients and antioxidants they contain.
Is the diet healthy?
For the most part, yes. Following the diet to the letter, you can expect to eat a range between 30 grams to as many as 50-plus grams of fiber daily from a variety of healthy whole foods (which is a far cry from what the average person typically consumes). Everything on the four-week menu is also very filling and extremely nutritious, so it's not the typical diet that usually sacrifices nutrients for weight loss.
What do the experts say?
"Most weight loss books are simply low-calorie diets in disguise, which they do by typically eliminating certain food groups," says Sari Greaves, RD, a spokesperson for the American Dietetic Association and dietitian for Step Ahead Weight Loss Center in Bedminster, NJ. "But just because a diet helps you lose weight doesn't always mean it's necessarily healthy."
When it comes to the strengths of the F-Factor Diet, "it capitalizes on the idea of introducing positive foods into your diet, more so than eliminating certain specific types of foods in order to lose weight, which can compromise the amount of nutrients you receive," says Greaves. "It also encourages writing in a food journal, which is a critical step towards weight loss success because it holds you accountable for everything you're eating, plus, it can give you instant feedback on where your dietary pitfalls may be -- that way, you can correct them and continue to succeed."
Another plus Greaves found was that the program is a clever way to introduce people to the positive effects of fiber through a short-term commitment. "Fiber is a non-digestive food component that can leave you feeling fuller without adding any extra calories, which is what can make it such a valuable aid when it comes to weight loss," she says. "Trying the program could help certain people understand that fact, which may be a great way to get them to continue those healthier eating habits in the long-term."
The only two weaknesses, according to Greaves: One, the program doesn't emphasize regular physical activity as a way to help burn calories. Two, it may cause some gastrointestinal issues with some dieters. "Going from a low-fiber diet to a high-fiber diet should always be a gradual move," she says, "If you're the type that's used to eating a lot of white flour products and honestly can't remember the last time you ate a slice of whole-grain bread, a bowl of bran cereal or fruits and vegetables, then adding fiber too soon could leave you feeling bloated and uncomfortable."
Because the average person only eats around 15 grams of fiber daily, Greaves recommends adding an extra 5 grams of fiber a day to your diet to build yourself up to the recommended goal of 25 grams per day prior to trying the program.
Who should consider the diet?
Anyone looking to see the powerful benefits of adding fiber to their diet for a short period of time, or, anyone that has a hard time eliminating a lot of different types of foods when on a diet.
Bottom Line
Even though the book recommends less calories daily than many experts feel comfortable with, the program still does a good job at drilling home the importance of getting enough fiber in one's diet, which is essential for curbing the appetite, maintaining all-day energy and lowering your risk of developing a variety of preventable conditions and diseases.
Foods
Fiber crackers, peanut butter, almonds, pistachios, strawberries, asparagus, raspberries, pears, blueberries, apples, broccoli, salad greens, sweet potatoes, black beans, lentils, pinto beans, cabbage, brown rice and whole wheat bread.
What you can't eat: Nothing is necessarily off-limits, since eating more fiber from healthier sources should keep your cravings and need to overeat at bay.
