The F Factor Diet, The F Factor Diet Nutrition TipsF-Factor
What is F-Factor?
Diet fads come and go, but F-Factor is based on a nutritionist's understanding of anatomy and physiology. These scientific principles don't change with the diet tides. For over a decade F-Factor has helped thousands lose weight and improve their health. Whether you aspire to shed five pounds, a hundred, or get healthy, F-Factor can help you achieve your goals.
How does it work?
F-Factor focuses on combining lean-proteins with high fiber carbohydrates, which keeps you feeling full throughout the day. Typical feelings of hunger and deprivation that are usually associated with weight loss are eliminated on the F-Factor Diet.
* Step 1: Jump-start weight loss (2 weeks)
* Step 2: Continued weight loss (until desired weight loss goal is reached)
* Step 3: Maintenance (eating for life)
Average weight loss after one month on the F-Factor Diet:
* Women: 10 lbs
* Men: 15 lbs
Whether you're headed home for the holidays, taking off on a long-planned vacation, or traveling for business, being on the road can wreak havoc with the best-laid eating and exercise plans. Airports in particular can be a diet disaster—cinnamon buns, buttery pretzels, and bags of chips and candy. Even items that seem healthy like sandwiches found at Au Bon Pain are often loaded with high fat condiments like mayonnaise and bacon and pack as much as 700-800 calories and more than 20 grams of fat per sandwich! What’s more is that these sandwiches come pre-made so you do not have the option of asking them to hold the mayo.
The key to staying on track with your diet is planning ahead and always keeping healthy snacks stashed in your carry on bag. Forgetting to pack healthy snacks can make high calorie foods sold in the terminal very tempting especially if your flight is delayed. Start your vacation off right, with these simple tips.
Tips for Purchasing Food at Airports:
* Stay away from any sandwiches laden with heavy mayonnaise or bacon. Also avoid tuna and egg salads, as these are often very high in fat due to the mayonnaise. If available, opt for sandwiches with veggies and lean protein such as turkey or chicken with little to no mayonnaise.
* Some delis or restaurant offer grilled chicken or a garden salad with dressing on the side, which are generally good picks.
* Yogurts can often be purchased at airport food stands. Choose low-fat, reduced sugar versions. To add some crunch and fiber, bring individual portions of fiber one cereal (put ½ cup servings into Ziploc bags) and sprinkle on yogurt.
* Fresh fruit or fruit salads sold at many stands are always a good, low fat bet.
* Many airport stores sell large bags of nuts mixed with dried fruit. While nuts in moderation, are great sources of heart healthy fat, one serving may range 130-160 calories and 13 grams of fat and many bags contain as many as 10 servings! If you tend to go overboard with portions, you would probably be better off bringing your own nuts in pre-measured amounts (you can put them in plastic baggies or Ziploc bags) A serving of nuts is about 1 ounce (23 almonds, 49 kernels of pistachios, or 30 peanuts).
If healthy food is nowhere in sight and your stomach is growling, grab a tall skim latte. The milk has some protein as well as calcium and may be enough to fill you up. Some portable snack options include:
* Raw nuts (but keep the portions to about 1/4 cup) and soy nuts
* Fresh or dried fruit
* Pretzels
* Low-sugar granola bars
* Low-fat energy bars
* Mini carrots
* Bottled water
Foods You May Encounter At Airports
Calories
Fat
Sat Fat
(g)
Carbs (g)
Fiber (g)
4 egg white omelet with veggies
200
6
0
0
0
Starbucks Blueberry Muffin
320
11
3
55
0
Starbucks walnut bran muffin
430
18
2
62
4
*Starbucks low-fat turkey artichoke sandwich
200
1.5
1
26
2
Quiznos small baja chicken sub
490
23.5
7
51
4
Au Bon Pain Chicken Pesto Sandwich
720
26
6
62
2
Au Bon Pain Spicy Tuna Sandwich
490
18
3
57
6
*Au Bon Pain Garden Salad
70
2
0
12
3
Sbarro Gourmet Cheese Pizza
660
21
84
4
* Fresh Fruit Salad (1 cup)
75
0
0
18
3
* Dannon Light & Fit Yogurt
60
0
0
10
0
* Yoplait Light
100
0
0
19
0
* Stoneyfield Light
100
0
0
28
3
Nuts and dried fruit mix
150
11
1.5
10
2
*Starbucks Tall Skim Latte
100
0
0
15
0
Foods to Pack
*You may find yourself in a terminal where no healthy food is available. Always come equipped with snacks on hand. The table below will give you snack ideas that are both convenient and nutritious. They are designed to provide you with some protein and fiber to keep you feeling full longer.
Calories
Fat (g)
Sat fat (g)
Carbs (g)
Fiber (g)
Thomas’ Light Multigrain English Muffin w/ 1 Tbsp peanut butter and 1 Tbsp sugar free jelly
200
8
1
32
9
Glennys Lowfat Soy Crisps
140
3
0
18
3
Gnu bar
150
3
1
32
12
Fiber One Cereal
(1/2 cup portions)
60
1
0
25
14
Fiber One Bar
140
4
1.5
29
9
Kashi TLC Bar
Honey Almond Flax
140
5
.5
19
4
Raw veggies (1 cup of carrots, cucumber slices & bell peppers)
50
0
0
11
3
Med Apple
80
0
0
19
3.3
Med Banana
105
0
0
27
3
Scandinavian Bran Crisps (per cracker)
12
0
0
7
5
Laughing cow cheese (1 wedge) Note: does not need to be refrigerated
35
2
1
1
0
Bumble Bee Sensations (Tuna) Easy Peel Bowls Sundried Tomato & Basil
130
5
1
2
0
Almonds (1 oz)
160
14
1
6
3
Pistachios (1 oz)
160
13
1.5
7
3
What sets F-Factor apart?
Unlike most diets that tell you to cut out certain food groups like carbohydrates or fats, F-Factor focuses on what foods to add into your diet in order to lose weight. On F-Factor you can expect to eat a combination of protein, fats and carbohydrates at each meal. You can dine out and drink moderate amounts of alcohol from day one and you will be eating regular meals (breakfast, lunch, snack, dinner and dessert). Fiber adds bulk to foods so you will be eating generous portions of fresh produce and whole grains. For the first time, you will lose weight without the typical feelings of deprivation and denial associated with dieting. While other diets focus on weight loss alone, F-Factor offers a variety of health benefits (hyperlink to benefits).
Health Benefits
* Lowers cholesterol (many able to get off statin drugs)
* Stabilizes blood sugar
* Reduces hypertension
* Reduces the risk factors for colon cancer and breast cancer
* Improved serum glucose levels for diabetics & prediabetics
* Alleviates constipation and promotes regularity
* Promotes weight loss and management
Further Benefits
* Banish bloat
* Clearer complexion
* More energy throughout the day
* Sleep better and wake more rested
* Enhanced exercise performance and results
* Improved quality of sex life
Weight Loss
Cardiovascular Disease
Diabetes
Digestive Disorders (Constipation,IBS, Crohn's, Colitis)
Eating Disorders
Hyperlipidemia (elevated cholesterol and triglycerides)
General Nutrition and Wellness (seminars and individual programs)
Maternal and Prenatal Nutrition
Weight Control for Children and Teenagers
Healthy Cooking Techniques and Recipes
Corporate Wellness Lectures and Seminars
Energy Bars
Finding the time to eat healthy and stick to a diet isn’t always easy as you try and keep up with life’s many demands. Thank goodness for energy bars: convenient, pre-packed, pre-portioned meals that are simple, mess free and portable! With so many different brands on the supermarket shelves, grabbing one while on the run is a simple way to satisfy your hunger… NOT SO FAST!!! Before you bite into that bar, make sure to check out the nutrition label. Many of these “energy bars” although marketed as “healthy” are simply glorified candy bars. Just because the wrapper says hearty, harvest, whole grain, slim and/or healthy doesn’t mean they are good for you. Many provide little nutrition yet lots of empty calories. Follow these simple guidelines to choose the best bar to help satisfy your appetite while also staying on track with your diet!
• Calories – Aim for less than 200 calories if you are eating a bar between meals and about 300 calories if you are using it as a meal replacement. These calorie ranges should keep you satisfied through your next meal.
• Fiber and Protein – Look for bars with at least 3 grams of fiber and 5 grams of protein per serving. This nutritional mix will help to keep you full without adding extra calories. Remember protein and fiber at every meal makes losing weight no big deal!
• Fat – A little bit of fat goes a long way. Look for bars with less than 5 grams of total fat (especially if it is a snack), less than 3 grams of saturated fat and 0 grams of trans fat per serving.
• Sugar – Look out for the hidden sources of sugar present in the following ingredients: high fructose corn syrup, dextrose, sucrose, fructose, honey, rice syrup, barley malt syrup, concentrated fruit juice and corn syrup!
Happy New Year!
It’s customary to ring in The New Year with a few cocktails and toasts. However if you don’t choose your drink wisely, it can put a damper on your New Year’s resolution to lose those extra pounds. The good news is that on The F-Factor diet, alcohol is not off limits - everything in moderation. The trick is knowing which drinks to enjoy, and which to steer clear from. To help you make better choices while celebrating and keeping slim, here are some of our Best Bets when choosing your cocktail.
Thanksgiving
One of the most difficult times of the year for those trying to lose weight is the holiday season. While the holidays are a time to get together with family, friends and coworkers, it’s also a time for eating & drinking, and drinking & eating. Every party and gathering is an excuse to take a holiday from your healthy eating habits. A cookie here, a chocolate there, washed down with some egg nog, and before you know it your pants are too tight. It’s no wonder that the average American gains 9-11 pounds between Thanksgiving and New Year’s.
The good news is that with a little foresight, those holiday pounds can be easily avoided while still enjoying the holiday season.
To start off, here are our tips for getting through Thanksgiving
Tanya’s Tips:
1. Baked Turkey: choose a plain bird over a self-basting bird, bake un-stuffed, leave the skin on while roasting and remove from the oven when internal temperature reaches 170 degrees in the breast.
2. Gravy: use a gravy cup or refrigerate the pan juices (to harden the fat) and skim the fat off before making gravy. Save around 656 grams of fat per cup!
3. Candied yams: leave out the margarine and marshmallows. Sweeten with fruit juice, such as apple and flavor with cinnamon.
4. Green bean casserole: cook fresh green beans with chunks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.
5. Mashed potatoes: use skim milk, roasted garlic, and a little parmesan cheese instead of whole milk and butter.
6. Bread: serve smaller pieces or omit it altogether. Always opt for the whole wheat varieties (more fiber!).
7. The plate method: imagine your plate divided into thirds. Use the first third to fan out white meat turkey, no skin. Use the second third for salad and low-fat vegetables. Finally, the last third is for all the starches (sweet potatoes, stuffing, and cranberry sauce).
Sushi
Today, sushi bars are the fastest-growing restaurant segment of the ethnic food industry. That’s good news for Americans, because if you’re in search of a healthy meal, Japanese food fits the bill. Traditional Japanese food is one of the healthiest fares, most often prepared with little oil and features ingredients like tofu, rice, seaweed, noodles, vegetables, and small quantities of fish, chicken, and lean meat. Most sauces are low-fat, made with a base of broth, soy sauce, or sake.
But beware! As sushi becomes more and more mainstream, many rolls are being created to suit the high-fat palette of American diners. Nowadays cream cheese, tempura flakes, mayonnaise, and deep fried fish, are popular ingredients in sushi rolls. With these recent additions, it has become quite easy to walk out having consumed 1,000 calories without even realizing it. Below are some ways you can enjoy eating out at your favorite Japanese restaurant while sticking to The F-Factor Diet.
Tanya’s Tips:
1. start with a soup and salad: beginning your meal with a miso soup (50 calories) and a house salad with ginger dressing(110 calories), or seaweed salad (110 calories) fills you up and prevents over eating during the main course. Even if you’re not necessarily in the mood, trust us and order it! While edamame can be a healthy snack, the calories quickly add up; a 4 oz serving provides 170 calories and 6 grams of fat.
2. Roll it with cucumber: A typical roll of sushi is prepared with one cup of rice (3 servings of carbs) to coat the seaweed. This one cup of rice provides 240 calories, and that’s before anything else is even added. Ask for your roll to be wrapped in cucumber instead of rice to save hundreds of calories.
3. Limit the rice: If you are craving rice with your sushi, be assertive and request “light rice” (less rice). Take it a step further and request brown rice, when possible, for an extra fiber-boost. If you’re ordering two rolls, get one with rice and the second roll wrapped in cucumber.
4. Keep it simple: avoid battered and fried ingredients, including anything “tempura” or “crunchy”. Tempura is not only battered, but deep fried as well: one shrimp tempura roll contains 544 calories and 13 grams of fat! Also, avoid the mayo, typically found in “spicy” versions of common rolls, i.e. spicy tuna, spicy salmon, etc. Each tablespoon of spicy mayo packs an additional 100 calories and 11 grams of fat into the roll.
5. Order sashimi: sashimi is low in calories, high in lean protein, and contains zero servings of carbohydrates. A one-ounce piece of tuna sashimi contains only 35 calories while a one-ounce piece of salmon sashimi contains only 55 calories. Aside from being low in calories, you also get the benefits of omega-3 essential fatty acids.
6. Healthier options: look for broiled, grilled, or steamed items. Some examples of healthy options are: sunomono (various seafood in vinegar sauce), tuna tataki, carpaccio, and oshitashi (steamed spinach with soy sauce).
7. Ask for low-sodium soy sauce: While salt contains zero calories, too much can increase blood pressure and can leave you feeling bloated. To counteract the sodium, make sure to wash your meal down with plenty of water.
Ice cream
With the summer months just around the corner, there’s no better treat than a refreshing cup of ice cream. But that cup of ice cream in the evening could add on tons of calories that will counteract your best efforts to look beach ready in your hot, new bathing suit. We’ve compiled a list of the best and worst ice cream or frozen yogurt choices to order when you are out on the town or stocking up your freezer.
Tanya’s tips:
1. Look for low-fat, fat-free and no-sugar added. These varieties will be your best bets when it comes to choosing ice cream or frozen yogurt. They tend to have the fewest calories, but be careful because they can still pack on tons of calories. You can usually ask the store for the nutritional information. And if you are buying your own at the grocery store, carefully read the labels! Not all low-fat ice cream is a good choice. Choose ones with about 100 calories per serving and less than 3 grams of fat.
2. Be careful with serving size. You may think you are being smart by ordering the small, 4 oz. cup, but chances are you are getting double the amount. Ice-cream scoopers tend to fill the cups past the rim, which may seem like a great thing, but not when you are trying to watch your weight. A small serving of soft serve can easily reach about 8 oz. Take some home or share with a friend to cut calories yet still satisfy your ice cream craving.
3. Eat your dessert, don’t drink it. Avoid shakes, smoothies, and any other creation that’s mixed up into a creamy, frothy treat. They can have double to triple the amount of calories in a regular serving of ice cream. Plus, studies reveal that your body does not register calories from fluids. Meaning that fluids don’t replace food—you will still end up eating the entire dessert, but with all the extra calories. So think twice next time you order a smoothie, which still has tons of calories and carbs even though it seemed like a good choice at the time.
4. Choose your toppings wisely. Don’t be fooled by the toppings that may seem healthy. Fruit drenched in gooey syrups and granola should be avoided. Granola is one of those deceptive foods because we tend to think it’s healthy but in reality, it is not. One cup of granola contains over 500 calories. So depending on how much topping you get, you could be adding hundreds of calories to your already caloric dessert. Your best bets are sprinkles, sugar-free chocolate syrup or fresh fruit.
5. Bag your own. If you’re looking for some added crunch to your ice cream, consider bringing a small bag of Fiber One or Bran Buds as a topping for your dessert. Not only will you have a low-calorie topping, but the added fiber from the cereal will help satisfy you so you don’t overeat the ice cream.
6. Buy single servings. When shopping at the grocery store, there are many great options of what dessert to buy. Go for bars or ice cream sandwiches that are low in fat and sugar. Great choices of nonfat, sugar-free fudgesicles (many are under 45 calories!)
Mall food
Walking through the mall, it is easy to get tempted by the delicious smells from the fresh-baked cinnamon buns or pretzels. Even if you have the willpower to resist such snacks, you still have the food court to tackle. And while there are options that would certainly blow your diet, food courts have a variety of good-for-you choices that won’t hurt your waist line.
Here are some of Tanya’s tips for eating right at the mall.
1. Go for the greens. Salads are available all the time. Some food courts have specialty salad shops where you can choose from an array of vegetables, get it all chopped up and add your favorite proteins. How’s that for a great meal. Just be careful not to load up on the cheese, nuts or dressing. Ask for the dressing on the side and fill up on as many non-starchy vegetables as you would like.
2. Don’t come to the mall hungry. The worst feeling is shopping while hungry. You become ravenous and end up stopping at the nearest snack shop to fill up on high-caloric foods such as cookies or cinnamon buns. Instead, eat before you go to the mall.
3. Bring snacks along. If you are going to be spending a while at the mall, make sure to bring healthy snacks that will keep you feeling full and satisfied and ready to hit the sales racks! Stash some apple slices and almonds in your purse or bring along a GNU Flavor & Fiber Bar.
Movies
Most likely, the last time you went to the movies, you bought something from the concession stand. You thought you were doing the right thing, opting for a small popcorn rather than getting lured by the special for a large popcorn and large soda. You may have felt righteous ordering the small popcorn without the butter or a bag of fat-free Twizzlers. Despite your best intentions, these seemingly harmless movie theater snacks can still be sabotaging your best efforts to eat well.
Here’s the low down on your favorite movie theater treats and tips on how to make an evening at the movies more diet friendly.
Tanya’s Tips:
1) Pop your own. Your best bet is to make your own popcorn at home and bring it to the movies with you. Stick it in your purse or under a jacket and they won’t even know you’re bringing in outside food. Microwave popcorn such as Orville Redenbacher’s Smart Pop mini bags or Jolly Time Healthy Pop minis are about 100 calories for the entire bag, 2 grams of fat and 5 grams of fiber. That is a savings of almost 400 calories from getting a small bag of movie theater popcorn.
2) Bring along other healthy snacks. If popcorn isn’t your thing, there are plenty of other healthy snacks that are great to munch on at the movies. Make your own trail mix with nuts, dried fruit and high-fiber cereal or bring along some grapes and cut up apples if you want a bit of crunch. Fruits will satisfy a sweet tooth without adding all the calories in gummy bears or Starbursts.
3) Choose diet soda. A small cup of soda, generally about 18-20 oz., has about 200 calories compared to diet sodas that have zero calories. Stick with diet drinks or water to save on excess calories that won’t even help fill you up.
*F-Factor Best Bets
Chocolate
With Valentine’s Day right around the corner, there’s nothing that comes to mind more than chocolate. And with all the recent studies showing the health benefits found in cocoa, you might be tempted to eat too much. Let’s get the facts straight so you don’t go eating all the chocolate in sight.
Yes, it is true that chocolate has many beneficial properties. Chocolate comes from the cocoa bean, which is rich in flavonoids and antioxidants and helps prevent heart disease and cancer. Typically, the darker the chocolate, the greater the health benefits. But, not all chocolates are created equal. So, if you are going to consume chocolate for health benefits, it is best to consume dark chocolate with the least amount of added sugar and fat as possible.
There are 3 types of chocolate:
Dark (at least 60% cocoa) contains the most flavonoids and the least amount of sugar.
Milk: (usually 30%-50% cocoa) contains very little health benefits and is typically loaded with extra fat and sugar. Think Snickers Bar.
White: (no cocoa) contains no health benefits
So on this Valentine’s Day, for those of you who want to use chocolate as a pleasurable preventative – the darker the better. But remember, a balanced diet and exercise is still the key to a healthy heart. Keep in mind, a serving is not an entire box or bar but it is closer to an ounce.
Besides your typical chocolate treats, other F-Factor recommended products sure to beat a chocolate craving are GNU Foods Flavor & Fiber Chocolate Brownie Bar (14 grams of fiber) and Chocolite bars (12 grams of fiber for 2 pieces).
topping at Starbucks for a morning Latte? Need that afternoon Iced Cappuccino to get you through the day? Whether you realize it or not, those early-morning and mid afternoon caffeine boosters may be adding on lots of extra calories and fat to your diet that are causing your waistline to expand. The good news is, you don’t have to cut out all of your favorite coffee drinks. Here’s a list of the best and worst options to satisfy your caffeine needs.
Tanya’s tips:
1) Ask for skim milk. Nonfat milk has zero grams of fat and 80 calories per cup compared to 5 grams of fat and 120 calories in reduced fat milk. A lot of coffee houses use whole milk if you don’t request differently, adding 150 calories and 8 grams of fat.
2) Use sugar-free syrup. Two pumps of the regular syrups that are used in any of the flavored drinks contain about 40 calories vs. 20 calories for sugar-free syrups.
3) Skip the whip. Whipped cream adds about 120 calories and 12 grams of fat (most of which are saturated).
4) Pair your coffee with a high-fiber snack. Coffee alone, if made with nonfat milk, contains some protein, but has no fiber. Add Fiber-sure to your coffee for an extra 5 grams of fiber per teaspoon. Some high-fiber snacks are GNU Flavor and Fiber bars or 2-3 fiber crackers with peanut butter and sugar-free jelly. The combination of protein from the milk and fiber from the snack will keep you feeling full and satisfied throughout the day.
5) Don’t drink your calories, eat them. Studies reveal that your body does not register calories from fluids. Meaning that fluids don’t replace food—you will still end up eating as much, but now you have to add in the calories from your beverages. So think twice next time you order a Mocha Frappuccino with whipped cream. It’s practically a meal in itself and most likely won’t fill you up.
Here’s a list of the do’s and don’ts from some of your favorite coffee houses:
Starbucks: (nutritional counts are for a Grande sized coffee drink)
*F-Factor Best Sips
How to Pass the Salad Bar Exam:
A salad bar may seem like the most potentially healthful piece of restaurant real estate, but it can quickly turn into a nutritional minefield. Depending on the ingredients you choose, a salad can be the healthiest thing in the world or it can contain more calories and fat than three Big Macs!. When building a salad, start with a large bed of lettuce and add as many vegetables as you’d like. A cup of vegetables has only 25 calories. Things to look out for are cheese, croutons, seeds, avocado, and any prepared salads with mayonnaise which are loaded with fat and calories.
A salad done right is filled with antioxidants, vitamins, minerals and fiber. Your salad should be a combination of fiber (such as vegetables and beans) with lean protein (chicken, turkey, tuna, shrimp, crab, or lean meat). As I always say,
“Fiber and Protein at every meal
Makes losing weight no big deal!”
It is the combination of fiber and protein that gives you long term satiety and fills you up without filling you out. So the next time you have a salad for lunch, aim for add-ins from the Best Picks list below. ENJOY!
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