1- What does the “F” in The F-Factor stand for?
2- Where can I find the GG Bran Crispbread?
3- I live in an area where I am unable to get either of the yogurts recommended in your book or the GG Bran Crispbread. Can you recommend substitutions?
4- In the book you recommend Light Whole Wheat bread. Is it light because it is low-carb, high-fiber?
5- Carrots are recognized as a non-starchy food in the exchange list and are a part of some of the phase 1 recipes, but on pg. 91 we are told to avoid them during the 1st phase (labeling them a starchy vegetable). We are confused and wondering if it is a typo?
6- I am confused because Step 1 guidelines on pg. 92 says ½ cup of bran cereal with 1 cup of cottage cheese, Fage yogurt or Dannon Light & Fit Crave Control. Is it your intent to eat 1 cup of yogurt or just 1 container (which is less than 1 cup)? Also, on the sample menu it says to eat 1 ½ cups of the bran cereal. Is it ½ cup or 1 ½ cups?
7- I have a great bakery that makes fresh baked 9-grain and Rye. Would you recommend going with that bread?
8- I am a vegan. Will I be able to follow your plan?
9- I have problems with IBS. Is this diet going to give more discomfort than usual?
10- I have done the South Beach Diet twice now with great results. It is my own fault for falling off the wagon. Is your diet as good and does it give you the quick results as
South Beach does?
11- In order to get started on this diet do you have to purchase the book?
12- I have Crohn’s Disease. Is The F-Factor Diet a proper diet for me?
13- I tend to experience gas and bloating after certain meals. Should I be concerned about that when beginning The F-Factor Diet?
14- I have high cholesterol levels. Can The F-Factor Diet help lower my cholesterol?
15- I have type 2 diabetes and have tried everything to lose weight. How will The F-Factor Diet be beneficial for me?
16- I have heard the crackers are hard to find and don’t have the best taste. Do you have to eat the crackers to follow the diet?
17- I am confused about how the amount and types of salad dressing to use. You mention low-fat or fat free is OK on step 1, however there is no further detail. How much fat is OK? How many carbs/sugar is OK? For example, Newman's Own Low-Fat Sesame Ginger has 35 calories 5g carbs/4g sugar for 2 Tbsp. Is this OK and how would you record it in the journal?
18- I have recently been diagnosed with diverticulosis. Will the diet work for me?
19- Can you drink alcohol on the diet?
20- Can I follow the diet even though I am lactose intolerant?
21- Are there exchange lists available in any other format such as websites, downloadable files, pdf brochure etc.
22- Is there a blog for followers of the diet or a support website?
23- I have Celiac disease and can only eat foods that are gluten-free, will this program work for me?
1- What does the “F” in The F-Factor stand for?
Fiber is the "F" in The F-Factor Diet. It is the secret to losing weight without hunger! Fiber is the zero-calorie, nondigestible part of a carbohydrate. The more fiber a food has, the fuller you will feel after eating, leading you to eat less throughout the day. In addition, fiber has zero calories -- so you get to fill up without filling out. But there is more to fiber than its amazing ability to lead to weight loss without hunger. The F-Factor Diet will also lower your cholesterol and risk for cardiovascular disease, type 2 diabetes and certain forms of cancer.
The F-Factor Diet is the simplest and most delicious way to lose weight effortlessly while improving your energy and chances for longevity.
2- Where can I find the GG Bran Crispbread?
You can visit www.brancrispbread.com to locate a distributor nearest you. Whole Foods Market carries the crackers as well.
3- I live in an area where I am unable to get either of the yogurts recommended in your book or the GG Bran Crispbread. Can you recommend substitutions?
When substituting for the yogurts, make sure to look for a brand that has the least amount of carbohydrates and no added sugar. You can also substitute the yogurt with low-fat cottage cheese.
If you’re not able to purchase the crackers directly online, you want to look for a high fiber cracker that has no more than 20 calories per cracker and at least 2g of fiber. The GG Bran Crispbreads are your best bet since each cracker has 16 calories, 3 g of carbohydrate, and 3 grams of fiber (the 1:1 ration of carbs to fiber results in 0g net carbs). But, if you are unable to locate the crackers, a few other options are:
Wasa Fiber crackers (32 calories, 4.7g carbs, 2.5g fiber per slice)
Ryvita (32 calories, 6.7g carbs, 1.7g fiber per slice).
Fiber Rich (40 calories, 12 g carbs, 5 g fiber for 2 crackers)
Other options include: Kavli, Finn Crisp, Ry Krisp
*Note: It is important that you continue to journal the amount of carbohydrates and fiber consumed since these crackers do not have the same 0 net carbs as the GG Bran Crispbreads do.
4- In the book you recommend Light Whole Wheat bread. Is it light because it is low-carb, high-fiber?
What makes a bread “light” is that it has less than 40 calories per slice. But also look for bread that has at least 3g of fiber per slice. In The F-Factor Diet book, there are recommended breads on pages 260-261.
5- Carrots are recognized as a non-starchy food in the exchange list and are a part of some of the phase 1 recipes, but on pg. 91 we are told to avoid them during the 1st phase (labeling them a starchy vegetable). We are confused and wondering if it is a typo?
Yes, there is a typo on page 91. Carrots should NOT be on the starchy vegetable list. They are in fact on the non-starchy vegetable list that are considered free foods. So feel free to eat all the carrots you want :)!
6- I am confused because Step 1 guidelines on pg. 92 says ½ cup of bran cereal with 1 cup of cottage cheese, Fage yogurt or Dannon Light & Fit Crave Control. Is it your intent to eat 1 cup of the yogurts or just 1 container (which is less than 1 cup)? Also, on the sample menu it says to eat 1 ½ cups of the bran cereal. Is it ½ cup or 1 ½ cups?
The intent is for you to eat a container of the Fage (5.3 ounces) or the Dannon yogurt (4 ounces). Also, the correct amount of cereal is ½ cup. Please know that these editorial errors will be corrected in the next printing.
7- I have a great bakery that makes fresh baked 9-grain and Rye. Would you recommend going with that bread?
It sounds delicious! Yes, you can have that bread yet keep in mind that bread is introduced into Step 2 and not allowed in Step 1. Remember to count each slice as 15g of carbs in your journal.
8- I am a vegan. Will I be able to follow your plan?
You can absolutely follow the program as a vegan. The diet is mostly plant based (high fiber cereals, grains, fruits and vegetables) combined with lean protein.
Lean sources of protein for vegans can include:
- Nuts
- Soy foods, such as tofu, tempeh, miso and soy milk
- Sprouted seeds- each type of sprout has differing proportions of nutrients so it’s best to eat a variety of them.
- Grains, especially amaranth and quinoa, are the highest in protein
- Beans and legumes, especially when eaten raw
- Spirulina and chorella (blue-green algae), which are over 60 percent protein
For breakfast, instead of having the Fiber One or All-Bran cereals with regular yogurt, you can mix it with soy yogurt.
9- I have problems with IBS. Is this diet going to give more discomfort than usual?
I have been using the F-Factor Diet with patients who have IBS and the results are amazing! Patients report that after only a few weeks on The F-Factor Diet, they felt better than ever before. Many of the symptoms associated with their IBS (cramping, bloating, diarrhea and/or constipation) either diminish or disappear entirely. For these patients in particular, The F-Factor Diet literally improved their quality of life.
In the past, doctors thought that the best way to treat IBS was to put patients on a low-residue (low fiber) diet. Now research shows just the opposite to be true. There are many studies that link high-fiber to alleviating symptoms associated with IBS. I am confident that The F-Factor Diet will have you looking and feeling better than you ever have before.
10- I have done the South Beach Diet twice now with great results. It is my own fault for falling off the wagon. Is your diet as good and does it give you the quick results as
South Beach does?
If you have done South Beach, then you will love the F-Factor Diet! If South Beach was an improvement over Atkins, then the F-Factor is an improvement over South Beach. The South Beach Diet defines good carbs as those with a low glycemic index. On The F-Factor Diet, good carbs are defined as those which contain fiber. Fiber is the indigestible part of carbohydrates -- the more fiber in a food, the fuller you will feel on fewer calories. The reason: fiber is indigestible. It does not get broken down, but rather passes through your GI tract. Fiber has ZERO calories. When you eat high-fiber foods, you get to fill up without filling out. Another improvement is that you get to eat carbs from Day 1 on The F-Factor Diet and you will still lose on average 4-6 pounds during the first two weeks!
11- In order to get started on this diet do you have to purchase the book?
I do recommend you purchase the book because of the education you will receive from the first few chapters. The success of The F-Factor Diet is based on the understanding of how and why fiber works to help you lose weight and improve your health. Without this understanding, you are less likely to stick with the program and make it a way of life. I promise that once you start reading The F-Factor Diet, you will begin to look at food in a whole new way. You will realize that unlike most diets that focus on what you have to omit from your diet (whether it carbs, fat or sugar), The F-Factor Diet focuses on what you should be adding to your diet for weight loss without hunger.
The F-Factor not only provides you with a nutrition education, but also the step-by-step program and the products that I recommend. In addition, there are over 75 simple and delicious recipes all of which my patients follow that make this diet effective. The book is loaded with tons of information that will not only provide you with the results that you're looking for but also the knowledge you need to make this a permanent lifestyle.
12- I have Crohn’s Disease. Is The F-Factor Diet a proper diet for me?
I have worked with many patients living with Crohn's over the past decade. For these patients, diet and nutrition are of utmost concern. Although there is no evidence to show that the condition is caused by nutritional factors, the food you eat can affect the symptoms of the disorder.
Because inflammatory bowel disease manifests itself differently from patient to patient, and can affect so many different areas of the digestive tract, there is not one specific diet for Crohn’s Disease that works for everyone.
Rather, it is an experimental process whereby the patient determines what foods tend to aggravate the condition, and dietary changes to make based on this determination. As Crohn’s is marked by flare-ups, with good periods and bad periods, the Crohn’s Disease diet may have to be adjusted accordingly. I have found that most patients do extremely well on The F-Factor Diet. The fiber-rich diet actually helps to promote regularity, leading to fewer flare-ups. On the other hand, there are a handful of patients that do not do well with fiber. The bottom line is that every patient is different.
Before beginning The F-Factor Diet, take a look at your current diet. Are you currently eating fresh fruits and vegetables, and whole grains? If so, it is likely that you can handle fiber-rich foods and The F-Factor Diet would be perfect for you. On the other hand, if eating any of the above foods causes you to experience symptoms such as cramping, bloating or diarrhea, then I would be hesitant to recommend The F-Factor Diet. The best thing would be to show your doctor the F-Factor Diet and get his/her permission before initiating the program.
Keep in mind, the best diet for Crohn’s Disease is a healthy balanced one, including all of the food groups: fruits, vegetables, dairy, meats, whole grains, fats and protein should all be included daily, with those foods that may cause flare-ups eliminated or at least minimized. I hope that The F-Factor Diet fits into your lifestyle and that you can receive the benefits of eating fiber-rich foods for better energy, weight management, and above all, good health.
For more information about Diet and Crohn's Disease, visit the web links below:
http://www.nym.org/healthinfo/docs/103/doc103diet.html
http://www.livingwithcrohnsdisease.com/life_with_crohns/diet_nutrition.jsp
13- I tend to experience gas and bloating after certain meals. Should I be concerned about that when beginning The F-Factor Diet?
As far as your concern for how to deal with the gas, there are products on the market like Bean-O which can help to reduce gas. But after 10 years of private practice counseling patients, I find that for the few who do complain of initial gas when following the F-Factor diet, report that the gas goes away after a few days. Those who experience the most gas initially are the ones who typically had the least amount of fiber in their diet previous to beginning the F-Factor Diet. The body gets accustomed to the fiber load and gas and bloating are no longer a problem.
14- I have high cholesterol levels. Can The F-Factor Diet help lower my cholesterol?
The number 1 dietary change that a person can make to improve his or her cholesterol is to eat more fiber. Fiber helps to lower cholesterol by binding with cholesterol in the gastrointestinal tract and ushering it out of the body before it has a chance to reach the bloodstream, where it would otherwise clog up arteries. I have seen so many patients’ cholesterol levels improve from The F-Factor Diet. Achieving a desirable cholesterol level is one of the best ways to reduce the risk for cardiovascular disease (the single leading cause of death in the Unites States), including heart attack and stroke.
15- I have type 2 diabetes and have tried everything to lose weight. How will The F-Factor Diet be beneficial for me?
The F-Factor Diet is perfect for insulin resistant diabetics. In fact, the diet was originally created for diabetics to control their serum glucose levels. When diabetic patients went on the F-Factor diet, the results were not only improved blood sugar control, but they all lost weight effortlessly.
Fiber has zero effect on increasing serum glucose levels, making fiber-rich carbohydrates perfect for diabetics. The worst thing a diabetic can do is cut out carbohydrates completely. In addition, relying on sugar-free carbohydrates is not the solution either since they still may contain other refined starches that easily get converted into glucose causing sugars to spike. The safest, healthiest and tastiest thing a diabetic can do to control his/her weight and glucose levels is to add high-fiber carbohydrates to his/her diet. The F-Factor Diet offers a 3-Step program that teaches you how to incorporate high-fiber carbohydrates into your diet to help you lose weight, control your blood sugar levels, and feel more energy all day long.
16- I have heard the crackers are hard to find and don’t have the best taste. Do you have to eat the crackers to follow the diet?
I swear by the diet-- and I live on it and that includes eating about 6-8 crackers a day.Yes, it's repetitive, but my workday is so busy, it's great to know I don't have to think too much about what I am eating. And best of all, it keeps me full so I can get through my day without hunger pangs. I tell all my patients that is the beauty of the crackers and fiber in general-- it fills you up without filling you out. While the calories on The F-Factor Diet are low (which is ultimately what leads to weight loss), you would never know it because the crackers and all the fiber -rich foods keep you feeling so full.
Although there are other high-fiber crackers out there, the GG Bran Crispbreads are still my number one choice because of the unique 1:1 ratio of carbohydrate to fiber (3g of carbs, 3 g fiber, resulting in a zero gram net carbs). Eventually, it is the net carbs that get converted into fat once the glycogen stores are filled. There is no other cracker on the market with 0 net carbs. The crackers add crunch and satisfaction to your diet while keeping you feeling full. Some people may be hesitant to eat the crackers at first, but there are many great ways to eat them that I suggest everyone try. These include:
Mini pizzas (top with tomato sauce and shredded mozzarella and put in the toaster oven to melt)
Topped with low-fat cottage cheese and cinnamon
Topped with mustard, low-fat cheese and lean cold cuts (turkey breast, chicken breast, roast beef)
Topped with Laughing Cow Light cheese
Topped with light cream cheese, lox and onions
Topped with peanut butter and sugar-free jelly or sliced apples
17- I am confused about how the amount and types of salad dressing to use. You mention low-fat or fat free is OK on step 1, however there is no further detail. How much fat is OK? How many carbs/sugar is OK? For example, Newman's Own Low-Fat Sesame Ginger has 35 calories 5g carbs/4g sugar for 2 Tbsp. Is this OK and how would you record it in the journal?
Try to use no more than 2 tablespoons of salad dressing per salad. Any dressing with 5g of carbs or less is an excellent choice. The Newman's dressings are among my favorites. As long as the dressings have 5 g of carbs or less, you don't have to count the carbs when journaling (similar to vegetables that have 5g of carbs but I have zeroed them out so you don't limit your intake of vegetables).
18- I have recently been diagnosed with diverticulosis. Will the diet work for me?
Increasing the amount of fiber in the diet may reduce symptoms of diverticulosis and prevent complications such as diverticulitis-- making The F-Factor Diet perfect for you! Fiber keeps stools soft and lowers pressure inside the colon so that bowel contents can move through easily. The American Dietetic Association recommends 20 to 35 grams of fiber each day and the F-Factor Diet helps you to meet those goals with delicious, filling, fiber-rich foods.
Many GI doctors recommend drinking a fiber product such as Citrucel or Metamucil once a day. While these products are useful, it is easy to get the fiber you need from foods rather than supplements. Not only is it a tastier alternative, but powdered supplements do not contain the vitamins and nutrients present in fiber-rich foods. Nor have supplements been shown to have the same disease fighting benefits or help with weight loss the way that fiber-rich foods have.
19- Can you drink alcohol on the diet?
The good news is that you can drink alcohol on the diet. The F-Factor Diet is a lifestyle-and for many, drinking socially is part of their lifestyle.
After the initial 2 weeks on Step 1, you can drink alcohol. For example, every glass of wine would be considered one of your extra servings of carbohydrates on Step 2.
20- Can I follow the diet even though I am lactose intolerant?
Even though you are lactose intolerant, you can still follow the F-Factor Diet. Lactaid products contain the enzyme Lactase which helps to digest the milk sugars and make dairy products tolerable for people with lactose intolerance. Lactaid products such as milk and cottage cheese will work for you. In addition, the Fage yogurt I recommend is very low in lactose and tolerated by most people with a lactose intolerance. If you really must stay away from dairy altogether, even Lactaid products, you can still do the diet without difficulty. You will see there are many options for you at every meal.
21- Are there exchange lists available in any other format such as websites, downloadable files, pdf brochure etc.
There is a new F-Factor Diet brochure that puts the exchange lists at your finger tips. The F-Factor Diet Exchange Lists color brochures will be available for sale on the website soon. If you would like one now, please e-mail us.
22- Is there a blog for followers of the diet or a support website?
There is a chat room set up by an F-Factor Diet reader. The link is:
http://health.groups.yahoo.com/group/ffactordiet
23- I have Celiac disease and can only eat foods that are gluten-free, will this program work for me?
In fact, the F-Factor diet is perfect for people with celiac disease! Many gluten-free products contain little to no fiber which usually results in constipation and weight gain. Now, you can incorporate high fiber gluten-free foods into your diet to alleviate this problem and facilitate weight loss. On Step One, the only products that contain gluten are the GG Bran Crispbreads and a high fiber cereal. The rest of your intake emphasizes non-starchy vegetables, lean protein and one serving of fruit/day. During Step One, you can substitute a flaxseed cracker such as "Foods Alive Golden Flax Crackers" which has 11g carbohydrate and 11g fiber per serving. Instead of Fiber One, choose a high fiber flaxseed cereal such as "Perky's Nutty Flax." These products can be found in many health food stores or easily purchased online. If you follow the basics of the program with these small substitutions, you will be successful with achieving your goal. Then, when it comes to Step Two, you can add gluten-free, high fiber carbohydrates to your eating plan such as fresh fruit, beans, quinoa, etc.
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