Madeleine Hull
The F-Factor diet is a high-fiber diet intended for weight loss. The F in F-Factor stands for fiber, which is the secret to losing weight without hunger. The diet is based on adding fiber to your meals to lose weight, so there are no feelings of hunger and denial, which often causes dieters to fail. The F-Factor diet has three steps, and the grams of net carbs you are allowed to eat daily increases incrementally. In the first step, the only carbohydrates allowed are a high-fiber cereal, high-fiber GG crackers, a serving of fruit, F-Factor 20/20 Fiber/Protein powder, and F-Factor bars.
| Characteristics | Values |
|---|---|
| Type of crackers | High-fiber crackers, GG crackers, rye crackers |
| Number of crackers | Minimum of 4 |
| Purpose | Appetite control |
| Calories | Fewer calories than bread or other carbs |
| Fiber content | 5 crackers contain 20 grams of fiber |
| Other foods | Crackers are eaten with lean protein, non-starchy vegetables, and heart-healthy fats |
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What You'll Learn
GG crackers are allowed on the F-Factor Diet
GG crackers are high in fibre, which fills you up and regulates your digestive tract. The crackers are made from wheat bran, rye flour and salt. Each cracker contains 4g of fibre. The special baking method maximises the surface area of the fibre in the bran, which means that when the GG Fibre Crispbread is consumed, it quickly absorbs moisture and satisfies your appetite more completely than any other bran product.
GG crackers are a great substitute for bread, dough, lettuce leaves or wraps. They can be used as a base for any topping at any meal. For example, you can put almond butter and chia seeds on them for a sweet version, or hummus, cucumber and sliced tomato for a savoury version.
The F-Factor diet recommends eating at least 35 grams of fibre per day, staying under your "daily net carb allotment", and adhering to the recommended portion sizes for fats and proteins. GG crackers are a great way to increase your fibre intake.
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They are a high-fibre food
The F-Factor diet is a high-fibre diet intended for weight loss. The "F" in F-Factor stands for "fibre". Fibre is the zero-calorie, non-digestible part of a carbohydrate. The more fibre a food contains, the fuller you will feel after eating it, which will reduce your overall food consumption throughout the day. Fibre also swells in the stomach, slows digestion, and boosts metabolism.
The F-Factor diet recommends eating at least 35 grams of fibre per day, staying under your "daily net carb allotment", and adhering to the recommended portion sizes for fats and proteins. The diet is broken down into three steps, and the grams of net carbs you are allowed to eat daily increases incrementally: 35 grams of net carbs in step one, 75 in step two, and 125 in step three.
The F-Factor diet recommends eating a wide variety of high-fibre foods, including fruits, vegetables, beans, and whole grains. GG crackers are also a high-fibre food that is allowed on the F-Factor diet. However, it is not recommended to rely solely on crackers as a source of fibre, as this can lead to feelings of deprivation and overeating. Instead, it is better to include a variety of high-fibre foods in your diet to ensure a balanced mix of soluble and insoluble fibre.
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They are marketed as an appetite-control food
The F-Factor diet is a high-fiber diet intended for weight loss. The "F" in F-Factor stands for fiber, freedom, and the founder's surname, Zuckerbrot. The diet is based on the addition of fiber to one's diet, rather than the omission of certain foods. The more fiber one consumes, the more full they will feel after eating, and the less they will consume throughout the day.
GG crackers are a type of cracker that is allowed on the F-Factor diet. They are marketed as an "appetite-control" food. Dieters are encouraged to eat them instead of bread or other carbs because they contain fewer calories. The crackers are recommended to be eaten at a rate of five per day, providing 20 grams of fiber.
However, Alissa Rumsey, MS, RD, an anti-diet registered dietitian nutritionist and intuitive eating coach in New York City, warns against eating too many GG crackers. She states that it is better to get fiber from a wide variety of foods rather than predominantly from one type of food. If one only eats GG crackers all day, they will feel full but deprived of other nutrients. This kind of "diet-type thinking" can lead to bingeing and overeating over time. Rumsey also notes that while fiber is an important component of feeling full, so are protein and fat. Satisfaction is even more important, and eating high-fiber crackers to induce fullness interferes with that.
On the F-Factor diet, crackers are allowed in Step 3, which is the maintenance phase. In this phase, dieters can add crackers, among other foods, to their diet. In Step 1, the only crackers allowed are high-fiber GG crackers.
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They are not recommended by all dietitians
The F-Factor diet is a high-fiber diet intended for weight loss. The "F" in F-Factor stands for "fiber". It is the secret to losing weight without hunger. Fiber is a zero-calorie, non-digestible part of a carbohydrate. The more fiber a food contains, the fuller you will feel after eating, leading you to consume less throughout the day.
GG crackers have gained a cult-like status among dieters as an "appetite-control" food. They are often eaten in place of bread or other carbs because they contain fewer calories. On the website, dieters are encouraged to eat five GG crackers a day for "20 grams of fiber".
However, not all dietitians recommend GG crackers. Alissa Rumsey, MS, RD, an anti-diet registered dietitian nutritionist and intuitive eating coach in New York City, says:
> "I'd rather see people getting their fiber from a wide variety of foods instead of predominantly from one type of food. [...] Fiber is an important component of fullness, but so is protein and fat. It's not just about fullness either — satisfaction is even more important."
Rumsey adds that eating high-fiber crackers to feel full can interfere with knowing when you are satisfied, a crucial aspect of intuitive eating. She suggests eating a variety of high-fiber foods to get a balanced mix of soluble and insoluble fiber.
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They are best accompanied by a balanced diet
The F-Factor diet is a high-fiber diet intended for weight loss. The "F" in F-Factor stands for fiber, which is the secret to losing weight without hunger. Fiber is a zero-calorie, non-digestible part of a carbohydrate. The more fiber a food contains, the fuller you will feel after eating it, which will reduce your overall food consumption throughout the day.
The F-Factor diet is based on addition—you add fiber to your diet to lose weight, so there are no feelings of hunger and denial, which often cause diets to fail. The F-Factor diet is not about what foods to avoid but about incorporating the right high-fiber foods into your diet.
The F-Factor diet recommends eating at least 35 grams of fiber per day, staying under your "daily net carb allotment," and adhering to the recommended portion sizes for fats and proteins. The grams of net carbs you are allowed to eat daily increases incrementally—you can have 35 grams of net carbs in step one, 75 in step two, and 125 in step three.
In step one, the only carbohydrates allowed are a high-fiber cereal, high-fiber crackers, a serving of fruit, and F-Factor protein powder and bars. In step three, you can add crackers, more fruit, and other carbohydrates to your diet.
Fiber is an important component of a healthy diet, but so is protein and fat. It is important to eat a balanced mix of soluble fiber, which dissolves in water and helps blood glucose levels, and insoluble fiber, which does not dissolve and helps move material through your digestive system.
Therefore, while GG crackers are a high-fiber food that can be eaten on the F-Factor diet, they are best accompanied by a balanced diet that includes other sources of fiber, protein, and fat.
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Frequently asked questions
GG crackers are allowed on the F-Factor diet. They are marketed as an "appetite-control" food and can be eaten instead of bread or other carbs as they contain fewer calories. However, it is important to eat a variety of foods to get all the nutrients your body needs.
The F-Factor diet is a high-fiber diet intended for weight loss. It was created by Tanya Zuckerbrot, M.S., R.D.
During step 1, you are only allowed to eat high-fiber cereals, a minimum of four high-fiber crackers, fruit, lean protein, non-starchy vegetables, and heart-healthy fats. You are not allowed to eat rice, potatoes, beans, quinoa, or bread.
The F-Factor diet is based on addition rather than omission. Instead of cutting out certain foods, you add fiber to your diet to lose weight. This means there are no feelings of hunger and denial, which often causes dieters to fail.
Some high-fiber foods that can be eaten on the F-Factor diet include fruits, vegetables, beans, whole grains, pulses, nuts, and seeds.
