The New F Word
The New & Improved “F” Word: FIBER
January is when we set our goals for the coming year. It is also important to look back at what we accomplished the previous year, and think about how to maintain our success while pursuing our new objectives with intention. Which brings me to F-Factor. This topic has been one of the most talked about subjects of anything I have shared since I started my blog over 5 years ago. I guess because we all want to find a path to our best selves, and this is a plan that really works. F-Factor is not a diet, it is a healthy, sustainable lifestyle that allows us to achieve longterm results. Unlike many weight-loss/weight-maintenence eating methods, followers of F-Factor eat carbs, dine in restaurants, drink alcohol, and work out less from day 1!
Never heard of F-Factor? Let me give you the quick gist. The science behind F-Factor teaches that fiber, which is the indigestible part of the carbohydrate, has no calories. Even though it is calorie-free, fiber fills our stomachs, by adding bulk to food. It slows the digestive process, stabilizes blood sugar and, curbs cravings for sweets. What's more? Fiber boosts the metabolism because our bodies have to work so hard in attempt to digest it, burning calories while we are just sitting around! Lastly, when fiber swells in the stomach, it attaches on to fat and calories from the rest of our meal before our body can absorb them. It sounds too good to be true, but FIBER is really nature's miracle!
My journey to F-Factor was certainly not a straight path. My whole life, I thought the way to be lean was to consume as few calories as possible. I had no idea that in the process I was destroying my metabolism! I would drink coffee all day so I could indulge in a burger and fries. I frequently deprived myself of nutritious foods so I could binge on donuts and cupcakes. There were times when I would crash diet, eating little more than egg whites. My dad always called me out. He would say, "Lizzy, you're looking very thin, and I see no sparkle behind your eyes." The starvation method of weight loss only works for so long before it backfires and the metabolism shuts down completely, clinging on to every last bit of fat.
When I was pregnant, I gave myself the freedom to eat a normal, balanced diet, with plenty of indulgences. It was the first time I could remember eating and feeling zero guilt. I loved the way I felt, but I was nervous to stick to eating 3 meals + snacks a day after the babies came, so I reverted back to my old ways.
A couple of years ago, I was diagnosed with the autoimmune disease, psoriatic arthritis, which research shows may be related to gut health and diet. Then, last year, I was diagnosed with osteoporosis. The writing was on the wall. I had to get my diet in check and invest in my health and my future.
I flirted with F-Factor for a while before I fully dove in. I had heard the buzz of this miracle lifestyle and the powerhouse behind it, Tanya Zuckerbort, from the Upper East Side moms I am surrounded by. I bought a case of GG fiber crackers from Amazon and started to incorporate them into my daily eating. I had not researched the science behind the method and did not know about net carbs.
Then, this past May, I had emergency surgery for a ruptured ectopic pregnancy. I was not allowed to exercise for two months. I was so nervous that I would put on weight without the cardio I religiously depended on. I bought Tanya's book, The F-Factor Diet: Discover the Secret to Permanent Weight Loss, and I read it cover to cover. Once I understood the inner workings of the plan, I fully committed myself to it.
I followed Step 1 of the program to a T and ate more each day than I had eaten in years. Followers of Step 1 are encouraged to keep their daily net carb intake under 35 grams. After Step 1, there is more flexibility and you can reincorporate more foods (even pasta!). On Step 2, followers stay under 75 net carbs a day. Then there is a maintenence phase with even more flexibility. To calculate net carbs, subtract the total grams of fiber consumed from the total grams of carbohydrates. (Note: non-starchy vegetables are not counted as carbohydrates, only as fiber, and they are a free food on F-Factor.) On Step 1, I ate in restaurants multiple times per week and I kept my alcohol intake exactly the same (and you all know how much I love my wine). In spite of the fact that I exercised zero times, I lost weight! I could not believe it!
I have stuck with the program ever since. I have traveled to Israel, Greece, Poland, and Paris on F-Factor. I feel so liberated, because I know no matter where in the world I go, I can enjoy food, and not gain weight. I never feel deprived and I can't tell you the last time I was hungry or felt like a space cadet from starvation. The program's "3 bite rule" allows me to indulge in anything I want, so I don't miss out on special delicacies on my travels or at celebrations. If I really want something that is not F-Factor approved, like the decadent Marzipan rugulach in Jerusalem, I will have it as a mindful indulgence, guilt free. I won't skip my next meal and I won't run to the gym to burn it off.
In addition to feeling liberated, I also feel stronger than ever. F-Factor encourages followers not to rely on the gym for weight loss or weight maintenence. My mind was blown when I was told to cut out the cardio and focus time in the gym on muscle-building with strength-training and weight-bearing exercises. I know this is hard for people to believe, but I promise you, cutting out the cardio actually made me leaner! The more muscle mass you gain, the faster your metabolism works. Cardio also revs up your appetite and many people(self-included!) often end up consuming more calories than they burned. Doing strength-training exercises (like my favorite, SLT) gets my heart rate up for cardiovascular benefits, but also builds muscle, which has much longer term positive effects than an hour of jogging which just burn calories and has no benefit beyond the moment. If you enjoy cardio for your mental state, by all means, keep doing it, but it should not be used for weight loss.
All of this information may sound overwhelming. I took my time and eased into this way of life. It has helped immensely to have a guide. I recently started to work with the F-Factor dietitian, Samantha Hass, one-on-one. Even though I had been following the lifestyle for months before, there is nothing more valuable than having to be accountable to an expert. Samantha encourages me through the tough weeks, like Thanksgiving, when I am tempted to over-indulge, and she inspires me not to settle for mediocrity. Each time I see her, she takes an in-depth, in-body analysis, which gives me a breakdown of my body fat, muscle mass, and water retention. After years and years of feeling chained to a scale, I have learned not to focus on weight. The real number that matters is actually body fat percentage. Sometimes the scale can go up when we gain muscle, but we actually have lost body fat and look much leaner. I know I personally tend to gain weight when I am exercising consistently and looking my best so this was an eye-opening lesson! However, I don't get too wrapped up in any of these numbers. No number should ever determine our happiness or self-worth, but it is so motivating to chart progress when there is an effort being made!
F-Factor helped me to finally get on track with my diet but also with my life! I have more energy than ever, my skin is clearer, I am sleeping better, and besides my belly bloat from my recent pregnancy and miscarriage, my tummy is the flattest it has ever been! It feels so good to wake up every day and have zero guilt about food. I would rather focus that energy on more important things, like living each day to its fullest! I could go on and on about F-Factor, but if you are interested in learning more, start by reading this book! Good luck!
Many of you have asked me to share an example of what I eat in a day. Here are two days in the life of Lizzy on Step 1 of F-Factor:
Day 1:
Breakfast:
Siggi's Plain Yogurt
1/2 cup Fiber One
1 teaspoon Polaner Sugar Free Jelly with Fiber
Net Carbs: 14
Lunch:
Spinach salad with cauliflower, brussels sprouts, 3 oz grilled chicken breast, and 2 tablespoons balsamic vinegar
Net Carbs: -4 (Remember, with non-starchy vegetables, you only count the grams of fiber, not the grams of carbohydrates!)
Snack:
GG Pizza:
2 Tablespoons Rao's Tomato Sauce
Sprinkle of low fat cheese
Microwave for 1.5 minutes or until cheese is melted and bubbling.
Net Carbs: 8
Dinner:
Dined out at kosher meat restaurant:
1 cup Vegetable soup
3-4 oz of filet mignon
Steamed asparagus
2 glasses red wine
Net Carbs: -1
Total Net Carbs: 17
Day 2:
Breakfast:
F-Factor 20/20 Chocolate Peanut Butter Smoothie
Net Carbs: 5
Lunch:
4 egg whites with spinach and onions
Side salad with 2 tablespoons balsamic vinegar
Net Carbs: -4
Snack:
Lizzy's Famous Waffle Grilled Cheese (recipe below!)
Net Carbs: 2
Dinner:
Ordered in from Asian restaurant:
Miso Soup
Steamed chicken and broccoli with garlic sauce on the side
Cooked my own cauliflower rice to accompany
1 vodka soda
Net Carbs: -8
Dessert:
Net Carbs: 3
Total Net Carbs: -3
Recipes I can't live without:
Waffle Grilled Cheese:
For Waffles:
1/2 Cup Shiloh Farms Wheat Bran
2 Egg Whites
1/4 Cup Unsweetened Almond Milk
1/2 Teaspoon Baking Powder
Dash of Salt
Directions:
Spray Waffle Iron With Pam
Make 2 Waffles with Batter
Lightly spread Smart Balance on the outer side of each waffle.
Put one slice of low fat cheese (I use Tnuva Light) in the middle of the waffles.
Put the "sandwich" back in waffle iron and push down hard for 1 minute or until crispy. Option to add a sprinkle of Everything But The Bagel Seasoning. Enjoy!
Chocolate Peanut Butter Smoothie:
2 Scoops F-Factor Chocolate 20/20 Powder
1 Tablespoon PB 2
Dash of Sea Salt
1 Cup Unsweetened Almond Milk
Ice
Blend until creamy!
Strawberry Milkshake Smoothie:
2 Scoops F-Factor Vanilla 20/20 Powder
1/2 Cup Frozen Strawberries
1 Cup Unsweetened Vanilla Almond Milk
Blend!
F-Factor Muffins:
Makes 4 muffins, 1 serving
¼ cup of wheat bran
1 scoop of F-Factor 20/20 Vanilla Powder
2 egg whites, from real eggs
1 tsp of baking powder
½ tsp of cinnamon
¼ cup of unsweetened almond milk
Directions:
Mix all ingredients together in a medium size bowl.
Spray muffin pan with non-stick cooking spray.
Bake in oven on 375 for 25 minutes.
*Triple the recipe for a full dozen muffins.
You can find a plethora of delicious, easy recipes featuring the 20/20 powders here. F-Factor is not a cracker diet and you don’t have to live on salads! Check them out!
Items I can’t live without:
For sweet cravings:
Chocorite (eat one)
Protein for travel:
Aufschnitt Grass Fed Beef Jerky (whole pack is less than one serving of protein)
Bars for busy days/travel:
No Cow Bars (Chunky PB is my favorite flavor!)
Last tips:
Never ever skip breakfast or the afternoon snack! Breakfast gets your metabolism going and the snack is critical so you won’t overeat at dinner! On days when I am extra hungry and can’t make it until lunch or my snack to eat, I’ll have a huge bowl of vegetable soup or raw veggies dipped in salsa! Because veggies are a free food on F-Factor, I always bring them with me on the airplane, to the movie theatre, and anywhere else I’ll be tempted to snack!