What is a fiber diet or F-factor?

Have you heard of the fiber diet or F-factor? Fiber diet is the most liberating approach to weight loss and good health. While many diets come and go without effect, the F-Factor diet is based on a scientific understanding of anatomy and physiology that does not change with dietary fluctuations. The three principles of the fiber diet or F-Factor are:

• Eat carbs
• Eat dinner outside
• Exercise less

For over 20 years, F-Factor has helped thousands of people lose weight and improve their health. An F-Factor diet can help you reach your goals without feeling overwhelmed. You may have heard that many people also take fiber pills or fiber powders to help them lose weight. We will explain about them to you.

Benefits of F-Factor diet for optimal weight loss and health

“F” in F-Factor stands for fiber. Fiber is a secret nutrient for weight loss without hunger. Fiber is a calorie-free and indigestible portion of a carbohydrate that increases the volume of food. When you follow a high-fiber diet, you will feel full after eating – so you will generally eat less during the day. Fiber also swells in the stomach, absorbs and eliminates fat and calories, and increases metabolism.

Eating a high-fiber diet has many health benefits:

• Helps to lose weight and manage it.
• Supports healthy cholesterol levels.
• Controls blood sugar.
• Reduces periodic constipation.
• Eliminates bloating.
• Makes face color clearer.
• Improves energy during the day.
• Improves sleep quality.
• Increases performance and exercise results.
• Improves the quality of sex life.
• Increases the chance of longevity.

What foods can you eat on a fiber diet?

While this diet does not require you to eliminate all food groups completely, it does require you to add vegetables, fruits, beans and whole grains to your plate to get more fiber. The first stage of the diet requires you to strictly limit your consumption of starches and starchy vegetables, dairy products and fatty meats for the first two weeks. After that, you should go to step 2 and step 3, which do not impose heavy restrictions on any food. But you should reach the standard of 35 grams of fiber per day and also maintain a limit on the consumption of total carbohydrates.

Introducing high fiber foods

You can get closer to 35 grams of dietary fiber by consuming these high-fiber foods, as listed in the diet instructions:

• Legumes: Beans, peas and lentils.
• Whole grains: semolina, quinoa, barley, whole grain breads, high-fiber cereals, whole grains, whole grains, rye crackers, whole wheat pasta, popcorn.
• Fruits: apples, pears, raspberries, blackberries, figs, oranges, bananas, dates.
• Vegetables: artichokes, avocados, sweet potatoes, pumpkin, cabbage, squash.
• Nuts and seeds: Pumpkin seeds, chia seeds, sunflower seeds, flax seeds, almonds, pistachios, walnuts, hazelnuts, peanuts.

Is the F-Factor diet really effective?

A fiber diet or F-Factor may help you lose weight if that is your goal, and some of its promises may help you feel fuller throughout the day. The main recommendation for the F-Factor diet is to follow a high-fiber, high-protein diet that encourages the selection of high-fiber carbohydrates. Such as fruits, vegetables and whole grains. It also recommends the consumption of lean proteins and healthy fats, and avoids the consumption of processed foods and refined grains, added carbohydrates and sugars, and sweets. Depending on what stage of your diet you are following, your diet can include more than 35 to 60 grams of fiber per day.

Stages of fiber diet

On average, each person eats only about 15 grams of fiber per day. But dietary guidelines recommend that women target at least 25 grams of fiber a day. Men should consume 33 grams of fiber per day.

The F-Factor diet goes beyond that and recommends even higher levels of fiber intake. This regime is divided into three stages. Each step gradually increases the amount of fiber and carbohydrates.

first stage

This step usually takes about two weeks. You will consume 1000 to 1200 calories and 35 grams of fiber per day. People who follow this regime; They should eat less than 35 grams of pure carbohydrates (total carbohydrates minus fiber) and six servings of fat a day.

second stage

This step continues until you reach your target weight. You consume just under 1,300 to 1,500 calories a day, increasing your net carbs to 75 grams per day while still aiming for at least 35 grams of fiber per day. You will add three servings of carbohydrates and three servings of fat.

third level

This stage is the maintenance stage that theoretically lasts until the end of life. At this stage, depending on your height and weight, you will eat 1600 to 2000 calories per day and consume 125 grams of pure carbohydrates per day while maintaining at least 35 grams of fiber per day.

F-Factor diet recommendations

While at least 35 grams of fiber a day is the magic number for the F-Factor diet, many people who follow the F-Factor receive 60 grams of fiber daily. Because there is no limit to the increase.

However, dieters are warned to slowly increase their fiber intake. People on this diet are also encouraged to drink plenty of water – about three liters a day – to help fiber function better.

Since this is a very low calorie diet, there is a possibility of losing weight when changing it. The high fiber content means you will probably feel less hungry when you reduce calories.

Who is the fiber diet suitable for?

In general, most of us benefit from increasing the amount of fiber in our diet, but it is best to consult with your dietitian first to make sure that any dietary change is a good idea for you and your unique health needs.

Nutritionists usually avoid recommending specific diets to each client. Because most diets fail or only work temporarily, even if you follow them carefully. There is a potential for this diet to lead to weight change or other effects, at least temporarily. Research shows that many people have been able to lose weight with the help of this diet.

Is F-Factor Diet Safe?

This diet, like many other diets that seek to help people lose weight, emphasizes the importance of eating more fruits, vegetables, whole grains, lean proteins and healthy fats.

What sets this diet apart from other weight loss diets is the recommended amount of fiber. The Ministry of Health recommends about 35 grams of fiber per day for adults. While in the fiber diet, the use of fiber can reach up to 60 grams per day. Excessive consumption of fiber increases the risk of gastrointestinal disorders and this can be considered one of the weaknesses of the Fiber diet.

Introducing fiber pills for slimming

At the end of the article, some dietary supplements containing fiber are introduced, but most of them are in powder form. If you also want to buy slimming pills, we suggest you choose the positive online green pharmacy that sells original products.

Slim List Powder 1 Karen

Slim List 1 Karen powder contains fiber, a variety of minerals and a variety of vitamins, suitable for people who want to follow a fiber diet. This powder has a medicinal effect to reduce appetite and prevent constipation and lower blood triglycerides and cholesterol and is a rich source of fiber, protein, vitamins and minerals. This powder is used to maintain weight or reduce body weight and can be used in diabetic patients. Pour a measure of 1 slim Karen powder into a glass. Completely fill the glass containing the powder with lukewarm water or low-fat milk. Stir the contents of the glass until completely dissolved. Then eat it half an hour before eating.

Dubis fiber powder

Dubis fiber powder contains fiber, a variety of minerals and a variety of vitamins suitable for people who want to follow a fiber diet. This powder is high in fiber and low in calories, which provides a feeling of satiety for a long time. Other properties of this diet powder include lowering LDL cholesterol, increasing digestive health and helping to lose weight. Dissolve one serving of the product in 250 ml of water and then sip. Take 45 minutes before a meal.

last word

The F-Factor diet recommends consuming more legumes, vegetables, whole grains, and fruits. In this diet, it is recommended to consume more fiber in food so that the person stays full longer and feels less hungry. In this way, food consumption will be reduced and weight loss will be observed. Possible side effects of this diet include indigestion, which usually occurs if you consume too much fiber. With all this talk, the fiber diet can be considered a completely safe diet.