F-Factor is more than just a diet to help you lose weight and become healthier. It allows you to have a joyful, sustainable and healthy lifestyle, not a lifestyle based on deprivation and hunger, to help you become your best "you."
Watch our videos to learn more about how F-Factor can work for you.
Diet fads come and go; but the F-Factor approach is based on a scientific understanding of anatomy and physiology, and these principles don’t change with the tides of dieting. For…(more)
To help busy clients ditch fad diets (and unwanted pounds) for good, celebrity dietitian Tanya Zuckerbrot developed an eating plan that’s based on scientific insights into how the body works. The…(more)
Cardiovascular disease, hypertension, high cholesterol, diabetes, and gastrointestinal disorders are just a few of the medical conditions that improve with nutritional intervention. Our F-Factor Dietitians tailor the F-Factor Diet for clients that…(more)
Meet Tanya
Tanya Zuckerbrot, MS, RD, is a nationally-known dietitian and the creator of the renowned F-Factor Diet, the only dietitian-created program for weight-loss and optimal health that is based on fiber-rich nutrition. Tanya has worked in private practice in Manhattan for more than 15 years and her success was profiled in the Sunday Styles section of The New York Times.
The F-Factor Diet evolved from Tanya’s early work with patients to help lower cholesterol or control diabetes. She discovered that all of her patients improved their clinical conditions – and lost weight without hunger- by following a lifestyle diet that was rich in dietary fiber.
Tanya is the author of two bestselling weight loss books: The F-Factor Diet: Discover the Secret to Permanent Weight Loss (2006, G.P Putnam & Sons), and The Miracle Carb Diet: Make Calories and Fat Disappear the F-Factor Way – with Fiber! (2012, Hyperion). Read More...
By Sophie Inge March 21, 2017 (ViaMAILONLINE) Tanya Zuckerbrot, creator of the F-Factor Diet, says you can still drink wine when on a diet as long as you count the calories (picture posed by model)
Tanya Zuckerbrot, creator of the F-Factor Diet, says you can still drink wine
All you have to do is you count the calories to avoid going overboard
The best whites are chardonnay, Riesling, Zinfandel, and Sauvignon Blanc
From Khloe's revenge body to a lunch lady who lost 100 pounds, these weight loss and weight management stories are sure to inspire you!With the rise of social media, there doesn't seem to be a day that goes by without some dramatic "Before and After" transformation going viral. Whether or not you relate to any specific story, knowing that there are so many people who struggle with their weight can inspire. As for the stories of weight loss that have been put into question—did Kim Kardashian really lose all that weight without the help of Photoshop?—it's clear that even celebrities share our insecurities. And even if you don't struggle with your weight, we think that you'll at least be entertained by the singer who claims to only eat two foods a day or the comedian who dropped 18 pounds on a potato-only diet. (Neither of which are exactly on our list of 50 Best Weight Loss Tips!) With all that said, we bring you the 20 best weight loss stories of 2016!
8 MEGYN KELLY SWEARS BY THE F-FACTOR DIET
Megyn Kelly was in the spotlight for many things this year, not least of which was her reliance on a fiber-rich diet prescribed by celebrity dietitian Tanya Zuckerbrot to stay trim. In fact, the 40-something Fox News anchor not only praised Zuckerbrot's F-Factor diet and book on her show, she mentions it in her new book, Settle for More. Don't miss these9 Ways Megyn Kelly Stays Slim at 45for more insights into this star's slim figure.For entire list of 2016's best viral weight loss stories, check out the full article viaEat This Not That. "
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Insta-power! These accounts deserve your hearts and double-taps.
We love a good food porn pic, but if your feed is totally filled with donut stacks, cheesy pizza, and ooey-gooey chocolate chip cookies, you're only making it harder to stick to your future New Year's resolutions. To train your brain to see how easy healthy eating can be—and score awesome tips in the process—follow accounts that inspire you to take care of yourself by feeding your body nutritious foods it can efficiently use.From the plant-based diets to Paleo plates, these 20 accounts were so inspiring in 2016 that we've dubbed them must-follows for healthy eating inspo on the reg. Find your new favorite one (or ten) below and then check out these 31 Celebrities with Cookbooks for more culinary inspiration!
There's a good reason Tanya Zuckerbrot gets paid five figures to help her clients on their weight loss journeys. She's known for her pro-fiber route to shedding the pounds, which she helps her clients achieve with the help of GG Bran Crispbread, which is a high-fiber, low-calorie cracker. While good for your waistline, they don't taste great, which is why her F-Factor Instagram account comes in handy. She'll help you see the bland cracker in a new light. Just check out the above; no, it's not bagels and lox, but it still looks yummy. For more fiber-rich options, don't miss these 30 Foods With More Fiber Than an Apple.
For entire list of top healthy eating Instagram accounts, check out the full article via Eat This Not That.
By Adam PlattSeptember 8, 2016 (Via Grubstreet) This article originally appears in the September 5, 2016, issue of New York Magazine. Photo: Bobby Doherty/New York Magazine
Like the many experts I’ve consulted during the course of countless protein diets, Mediterranean diets, all-fruit diets, and assorted other doomed starvation regimes over the decades, Tanya Zuckerbrot exudes the kind of practiced optimism that skinny, type-A, successful professionals often do. There’s a small stone statue of the Buddha in her posh midtown offices, a soothing, white-toned space that feels less like a medical-consultation room than like something you’d see on the set of The View. There’s also a juddering, yellowish piece of rubber made to look like a five-pound chunk of fat, which she likes to use as a motivational tool; a doctor’s scale that is recalibrated every day; and, framed on the wall among her first-class dietitian degrees, a signed poster of the toothy, grinning televangelist Joel Osteen. Zuckerbrot, who charges corporate-lawyer fees ($15,000 for ten visits) to reveal the secrets of her popular F-Factor Method, often quotes Osteen to her prominent high-roller clients and has seen him in person at least three times, which, as she puts it, “is a lot of times to see Joel Osteen for a nice Jewish girl like me.”
During our first visit together, Zuckerbrot gives me cheerful tips on how to avoid the temptations of the several Peking-duck dinners it’s my professional duty to devour that week (“Forget those pancakes, Adam, and just taste the skin!”), and how to behave at the cocktail function I’m about to attend (“Anything on a skewer is your best friend, Adam!”). She’s studied my first-ever “F-Factor Journal,” a slightly comical document that includes carefully recorded visits to Sparks Steak House to gorge on slabs of sirloin. She’s weighed me (a hefty 273 pounds), measured my body fat (a totally obese 31.3 percent), and assured me that although I am technically diabetic and a few pounds short of morbidly obese, this isn’t such a tragic state of affairs, because roughly two-thirds of the entire country is overweight or obese these days, Adam. But most important of all, I’m here today in her office, and if I follow the steps of her F-Factor diet, everything will work out.Except that in the realm of mega-super-diets, as in the realm of ecstatic religious conversions, and indeed almost anything you can name in that great tragicomedy called life, both Zuckerbrot and I know better than anyone that things don’t always work out in the end. Which is possibly why, when I show up for my second session the following week, with another slightly comical food diary, penned in my tiny, earnest, indecipherable big man’s handwriting, Zuckerbrot — who is dressed, as usual, in designer clothes and a pair of red-soled Christian Louboutins — looks for the briefest second like she’s just seen a giant, overfed ghost. “I’ve been thinking about you, Adam,” she says, grinning a slightly pained grin. “I was worried that you’d never come back again!”Who could blame her for being nervous? As anyone who’s even remotely familiar with the grim statistics on long-term weight loss knows, diets are made to be broken, especially by mountain-size professional gourmands whose job it is to consume anywhere from 3,000 to 10,000 calories during a normal working day. As Zuckerbrot will tell me, she also has a reputation to think of (“I’ll be honest, Adam, I don’t like failure, and given your profession, I’ve had my concerns”). Plus, unlike the assorted gilded uptown housewives, corpulent Wall Street CEOs, calorie-conscious anchors, and aspiring supermodels (among many other things, Zuckerbrot is the “Official Nutritionist to the Miss Universe Organization”) who make up her devoted F-Factor flock, I won’t be forking over real money for her special, fiber-rich diet plan, which includes 24/7 availability, the highlight of which is a number to text for counsel during moments of existential panic while loitering guiltily in the Shake Shack line, say, or scanning the menu before ordering your omakase dinner at Nobu. Because — also unlike the rest of her clients — it was my crackpot idea to attempt to lose weight while routinely visiting the city’s finest restaurants.During her most optimistic moments, Zuckerbrot assures me that this is actually not such a crazy idea. As the ultimate F-Factor guinea pig, I could drink alcohol on her diet (although not too much, and no sugar mixed with your spirits, please), and I wouldn’t be punishing myself with brutal cardio workouts, which stimulate the appetite. Proteins are great, but not the overly fatty kind. And because I would be taking my carbohydrates not in the normal pasta-and-bread-basket form but from an endless stream of distressingly tasteless Scandinavian bran crackers, I would feel full without tipping too far into a zombified state. I would, in the process, learn to taste my restaurant dinners instead of ingesting them, the way I was used to, like a great blue whale sucks up clouds of tiny shrimp in the deep-blue sea.Like most portly food lovers, I’d attempted to control my appetite in a hundred different ways over the years. I’d experimented with trendy juice cleanses, buzzy taurine-spiked protein powders, and two-day-a-week fasting regimes. About a decade ago, I’d dutifully lost 50 pounds under the care of another nutritionist, before gaining all the weight back during the course of a delirious, yearlong fatso binge. I’d even visited my share of what A. J. Liebling, the patron saint of all giant, blue-whale food writers, contemptuously referred to as slimming prisons, where I’d huffed up and down arid desert hillsides before returning to the life of leisurely, booze-filled luncheons and furtive midnight ice cream.But Liebling famously ate himself into the grave at age 59, and as I entered those same choppy late-middle-age waters, with two small daughters and an increasingly skinny, perplexed wife, it was time to take one last, gasping lunge at the golden ring of good health. After my latest checkup, our long-suffering family doctor, whom I’ll call Dr. P, had called with a note of alarm in his voice, sounding, it later occurred to me, like the engineer of some listing, recently stricken ocean liner, making a last, desperate call to the bridge. Dr. P and I had had our little emergencies before, of course. There was the kidney stone I’d misdiagnosed as a bad case of indigestion after a particularly fierce Sichuan dinner, and the time I returned from a Champagne-fueled junket to El Bulli with a flaming case of gout. But this was a different kind of emergency. My numbers were spiking. He was prescribing cholesterol-lowering statins for the first time, and horse-size pills to control my suddenly diabetic blood-sugar levels, and he suggested I consider making a change, after years of unchecked grazing, in what he diplomatically called my “professional eating habits.”For a month or two, I’d tried changing my professional eating habits on my own, and even asked a few of my bemused colleagues for their on-the-job diet tips. Alan Richman, who’s managed to remain remarkably trim during the course of his long, award-winning dining career, wished me luck on my quest, and joked that the key to his good health was avoiding bread baskets and taking the stairs whenever possible, including walking several times a day up and down the staircase of his large suburban home. Mimi Sheraton said she’d added 70 pounds to her small frame while gorging herself as the chief Times restaurant critic during the ’70s and ’80s. It took her five years of light eating as a regular civilian to take the weight off, but my dining schedule was less punishing than hers, so who knows — maybe a miracle would occur. “Don’t let this job kill ya,” Mimi said one evening, as she watched me forking the food from everyone’s plates during one of my working dinners. ”It’s not worth it!”Before and after. Photo: Bobby Doherty/New York Magazine On the first day of my great diet adventure, I whir up a breakfast smoothie made of swampy-colored hemp protein powder, frozen blueberries, and almond milk. It looks (and tastes) like frozen plasterboard. Lunch is two lox sandwiches made with a scrim of yogurt and four compressed, F-Factor-approved wheat-bran crackers from Norway, which taste like dried lawn-mower clippings and have the texture of flattened Brillo pads. After another cracker snack, dinner is a visit to not one but two steakhouses in search of the city’s finest cut of New York strip, which I taste in tiny little bites while primly pushing the boats of creamed spinach and ruinous potato dishes aside. I repeat my smoothie-and-cracker routine the next day, and the day after that, and after another modest Peking-duck dinner of mostly scallions, hoisin sauce, and delectably crispy skin, and a visit to a trendy vegetarian restaurant, I take the night off and sit in front of the television in a dazed, semi-starved state, watching reruns of Naked and Afraid.Not that this is so unpleasant. Like the bewildered contestants on that greatest of all reality-TV diet shows, I can feel my stomach contracting, even after just a few days of roaming around on this new calorie-deprived savanna. “I’m beginning to notice a change in your eating habits,” Mrs. Platt says suspiciously when she comes home to find me sitting at the kitchen table eating my salad and crackers, instead of standing over the sink devouring last night’s congealed restaurant leftovers, along with the remnants of the girls’ macaroni-and-cheese dinner, like I sometimes do.Nine days after my first visit, I return again to the F-Factor offices, where Zuckerbrot greets me nervously. We discuss the concept of thermogenesis, which is the process behind her fiber-rich philosophy (whereby the body burns calories in its attempt to digest fiber), and her distaste for the way most people use the word diet (it means “a pattern of eating,” not a temporary weight-loss program). Like lots of neurotic pudgy people, I have an aversion to being weighed, so when I lumber onto her scale, I hum to myself and look up at the ceiling. She adjusts the weights, and as I keep humming to myself, she falls quiet for a time. “Would you believe it, Adam?” she finally says, in a shaky way, like someone having an ecstatic experience at a Joel Osteen event. “You’ve lost 14 pounds.” According to a gadget called the Omron Body Fat Analyzer, I’ve shed ten pounds of fat in a little over a week, plus some additional water weight. Extreme weight loss isn’t uncommon at the beginning of diets, and given my size, this isn’t a huge amount in percentage terms. Still, this is exciting. The complex fiber has balanced my sugar levels while making me feel full, and deprived of the usual all-you-can-eat buffet of refined carbohydrates, my body has been burning fat. “There’s a thin guy buried inside of you, Adam,” she says, using the simple metaphors of the practiced evangelist. “We are pouring the cement down now. Once we build a good foundation, we will build a healthy house.”To celebrate, Zuckerbrot introduces a new cracker into my dining routine, one sweetened pleasantly with raisins and traces of honey. She explains that the F-Factor diet didn’t begin as a slimming diet, in the usual sense of the word. She’d found her secret-weapon crackers, called “GG Bran Crispbreads,” on the dusty bottom shelf of the health store across from her apartment while looking for ways to lower cholesterol and manage blood-sugar levels for cardiovascular and type-2-diabetes patients she was working with after graduating with her master’s in nutrition and food studies from NYU. After three months of ingesting industrial amounts of fiber, her diabetes patients found that in addition to lowering their blood sugar, they’d lost considerable weight. Soon, non-diabetics were clamoring for diet tips, and when celebrities began signing on (Megyn Kelly, Katie Couric), her career took off.I enjoy my new honey-flavored crackers that evening, before visiting a poultry-themed French bistro called Le Coq Rico, where my dining party and I order two whole chickens, a fat slab of foie gras encased in pastry, and a whole roasted guinea fowl. “What’s the matter, are you ill?” asks one of my guests as I take a bite of each of these delicacies and spend the rest of dinner moving their remains around my plate. On the contrary, I’ve never felt better, which is how new dieters, like new members of any sect, tend to feel during the first, heady days of conversion. I experience bizarre surges of energy, and instead of slouching off to the coffee bar for a post-lunch pick-me-up, I begin taking jaunty afternoon power walks.Food writers tend to fall into two broad categories: those who describe the experience of the meal (Liebling, Calvin Trillin) and those who obsessively chronicle the actual tastes that appear on the plate (Craig Claiborne, Richard Olney). I’ve always considered myself a bumbling, very junior member of the former group, but as I drop three pounds the next session and four more two weeks after that, I begin regaling my startled fresser colleagues with flowery descriptions of the sugary snap of fresh garden carrots.“Now, this is what’s called ‘depth of flavor,’ ” I hear myself proclaim one evening at the fine new Village bistro Mimi. The subject of my enthusiasm, I dimly recall, is a helping of plump, hand-rolled gnocchi, which a couple of short weeks ago I would have hoovered up without comment. But after being relentlessly carpet-bombed with Nordic bran, my taste buds react like they’re experiencing the buttery softness of this Italian dumpling for the first time, a sensation which is repeated as we move from the gnocchi, to the pot of coarsely mashed, properly fatty pork rillettes (“Can you taste those porky barnyard notes?”) on to rhubarb-flavored soufflé (“As light as a balloon!”) for dessert. It doesn’t take long, after years of public grumpiness, for this bizarrely optimistic new tone to creep into my work. “You’re getting soft, Platty,” my editor says as he reads the draft of yet another three-star write-up (three stars out of five being “generally ecstatic” on the tortured Platt scale). Often I’ll go long months without writing a three-star review, especially in this era of clamorous little bar-restaurants and overhyped comfort foods. But I’ve written three during the early stages of my dieting binge, extolling the virtues of everything from pork sandwiches to wood-fired pizza pies. Sure, I’ve turned out the usual jaded critic’s observations in between these love letters, but maybe it’s true, as Zuckerbrot has prophesied, that my new, more measured eating habits will rekindle my love affair with food.But as any nutritionist or serial dieter will tell you, if losing weight is relatively easy, your chances of keeping your appetite in check over time are roughly the same as your summiting the ten highest peaks on the planet without the benefit of oxygen. By an optimistic measure, four out of five people fail to maintain weight loss after a year. Besides, if by some miracle you do manage to shed those extra 50 pounds, it takes years for the complex metabolic triggers that control the appetite to adjust to your new, lighter weight — and some experts think that this never happens.Until that time, the body’s keen metabolic sensors are in protective starvation mode, sending pulsating siren calls throughout your svelte new form via the dimly understood parts of the brain that control that complex jumble of cues we call “appetite.” Which is probably why, weeks into my diet — after conveniently forgetting to record anything in my food diary, consuming an entire 20-course tasting dinner at Blue Hill at Stone Barns (“That’s not on the Daddy Diet,” my horrified daughter says, watching Daddy cram chunks of delicious, fresh-baked chocolate-and-cherry bread down his giant maw), and enjoying a furtive late-night snack of leftover Bonchon fried-chicken wings — the Omron Body Fat Analyzer records that I’ve gained back two pounds of fat.This news happens to coincide with the release of a dispiriting, and widely reported study by researchers a the National Institute of Health who spent years following doomed members of NBC’s Biggest Loser as they relentlessly gained back the hundreds of pounds they’d lost on the show. Predictably, Tanya doesn’t have much time for the Biggest Loser phenomenon (“You can’t expect those poor people to exercise like lunatics for eight hours a day when they get home, Adam!”). We discuss the difference between “hunger,” which is a physiological state (your stomach grumbles, you feel irritable and light-headed, etc.), and “appetite,” which is a murky, psychological one, susceptible to all kinds of imaginary and inherited cues, especially in the funhouse world of restaurants where things like plate size (larger ones make you eat more) and menu descriptions (“succulent,” “fresh baked”) are all carefully manipulated to seduce diners into downing calories like hogs at a trough.“If you don’t want to become another statistic, you can’t eat your restaurant dinners like a normal fat American,” Zuckerbrot says, furrowing her carefully penciled brow in a gently disapproving way. “Mindful indulgence” is this week’s mantra, and for good measure she relates motivational stories about fleshy business-mogul clients who fork over thousands of dollars for her nutritional secrets but in the end never lose a single pound. “Character flows through people like a river,” she says, fixing me with one of her mesmerizing stares. “You know what they say, Adam: If you cheat on your taxes, you’ll cheat in life.”I try not to cheat that week, or the week after, but lumbering slowly around town on my gastronomic rounds, furtively ingesting fiber-cracker snacks in the backs of taxicabs, the magic goal of 20 percent body fat seems like an increasingly distant, Sisyphean task. But as the visits tick by, the Omron Body Fat numbers begin slowly to creep downward, from 28.3 percent (“Anything more than three bites is not mindful indulgence for a man like you!”) to 26.4 percent (“We’re counting carbs, not calories, Adam. Remember, there’s 40 grams of carbs in that cup of quinoa, so when you order one of those bowls, it’s like eating three slices of Wonder Bread!”) to a promising but still very obese 26 percent.The week before my last official visit to the F-Factor offices, I attend two weddings. I write another glowing, three-star review, this time of a new Chinese restaurant in the Village where, among other things, I enjoy two kinds of cold Sichuan-style chicken, several excellent varieties of regional noodle specialties, and an ethereal bowl of rice and tomato soup crowned with strands of fresh watercress. Zuckerbrot has recently gotten engaged, so strips of celebratory pink and white paper bunting are strung up around the white-toned office. When I clamber on the scale, I weigh in at 235 pounds, which is approximately 40 pounds less than when I’d begun my diet experiment. And despite those wedding indulgences, my body fat is also down again, although only by a meager tenth of one percent.Despite the festive decorations, Zuckerbrot’s not in much of a celebratory mood, although, for some reason, I am. When I tell her it’s time to take the training wheels off and chart my own, wobbly dietary course, at least for a while, she regales me with more horror stories about clients who’ve lost over 100 pounds, failed to follow the F-Factor maintenance program (which carries a price tag of $6,000), and returned a year later fatter than ever. She reminds me that I’m still technically obese (“You have 15 pounds to go, Adam; you can’t enjoy yourself yet!”) and that I’ll need “wiggle room” to gain a few pounds, given my hazardous occupation. She cautions me against feeling pleased with myself, because when fat people feel self-satisfied, they tend to reward themselves with buckets of fried chicken. I assure her that those days are over. It’s my plan to lose even more weight over the next couple of weeks, in preparation for my triumphant checkup with Dr. P.I dutifully ingest my crackers that afternoon, and later that evening, at a new French restaurant downtown, I order a congratulatory martini, followed by the relatively slimming fillet of sole, which I enjoy along with a few chaste little tastes of crackly skinned duck breast and several fatty bites of a delicious $43 lamb chop. There are also a few sips of Vouvray (’09 Le Clos de la Meslerie, for the record), followed by a grand flotilla of French desserts — crystal saucers filled with apricots and sorbet, a classic opera cake flecked with gold leaf on top. I take a bite of the little cake, then put down my spoon for a while, but when coffee comes, I take another bite, and then another, and before I know it, the dessert is gone.*A version of this article appears in the September 5, 2016, issue of New York Magazine. Download a PDF of the original article here.
“I don’t like to get political,” said my friend Jessica a few months back. “But I’d totally vote for Megyn Kelly.”
The Fox News anchor was making headlines that week for “clearing the air” with Donald Trump, landing an interview after they scuffled at a Republican Primary debate. A few months before, she appeared on the cover of Vanity Fair. And of course she’s been in the headlines this week, joining the lineup of other women who have said they were sexually harassed by their boss, head of Fox News.Meanwhile, she remains one of the channel’s brightest stars—and a powerhouse on social media, with 2+ million followers.Like my friend Jessica, we here at Eat This, Not That! don’t like to get political, but we recognize a powerhouse when we see one—and we know Megyn Kelly is powered by food. In fact, Tanya Zuckerbrot, RD, the author of Kelly's favorite diet book, F-Factor, has been a regular contributor to eatthis.com, so we couldn’t help but ask her to share her best weight loss tips and how to eat your way to a successful life, as a successful woman. Republican, Democrat, Vegetarian, Flexitarian—anyone can appreciate this essential list of the top tips for success on the F-Factor Diet, written exclusively for Eat This, Not That! by Zuckerbrot herself. And to lose even more weight, with proven advice from celebrity nutritionists and trainers, don't miss this essential list of 50 Best-Ever Weight-Loss Secrets From Skinny People!
EAT CARBS TO LOSE WEIGHT
...BUT THE RIGHT ONES
So often dieters cut out carbohydrates in an attempt to lose weight. But carbs fuel our bodies and cutting them out leads to you feeling tired, cranky and weak. This can trigger excess snacking and feeling deprived which is not consistent with weight loss. And yet while eating carbohydrates is essential to functioning, eating them in excess does lead to weight gain. The goal is to eat just the right amount of the right carbs. Some of my favorites include bran, low-sugar fiber cereals, apples, pears, artichokes, berries and broccoli.
NOT JUST ANY CARBS
EAT FIBER
The F-Factor Diet is a high fiber foods program, and eating fiber is essential to success. It allows you to eat the carbohydrates necessary for energy without gaining weight. I love fiber because it’s the zero-calorie, non-digestible part of a carbohydrate that adds bulk to food. When eaten, fiber swells in the stomach. Therefore, when you follow a diet rich in fiber (like F-Factor) you feel full after eating and you’ll generally eat less throughout the day, leading to weight loss. Not to mention, fiber absorbs and removes fat and calories, and boosts metabolism!
EAT BREAKFAST
EVEN IF YOU DON’T WANT TO
Skipping breakfast slows down metabolism and leads to weight gain. Breakfast jump-starts your metabolism for the day, making it extremely important to consume. Studies show that breakfast eaters burn calories more efficiently throughout the day and are more likely to be thinner than non-breakfast eaters. In fact, sumo wrestlers in Japan aren't fed breakfast, so that they gain weight!Eating breakfast is key to success on the F-Factor Diet because it is an opportunity to meet up to half your daily fiber needs before noon. Examples I enjoy: high fiber cereal or overnight oats with lean protein such as egg whites, Greek yogurt, or low-fat cheeses are the ultimate combination because these nutrients will fill you up on the fewest calories and keep blood sugar stable all morning.
ENJOY FIBER AND PROTEIN AT EVERY MEAL
...MAKING LOSING WEIGHT NO BIG DEAL
Clinical evidence shows that fiber and protein have a high satiety benefit in calorie-controlled diets and in weight reduction. The combination keeps you feeling full, for the longest period of time, on the fewest calories. The fuller you feel after a meal, the less likely you’ll be to overeat at the next meal; and, therefore, the more likely you’ll be to lose weight.Eating small meals throughout the day also keeps metabolism burning efficiently and prevents excessive hunger (which can lead to clouded judgment when selecting foods and overeating at the next meal). Many people believe that by skipping meals, they will save on calories, and lose more weight. However, skipping meals may inhibit weight loss and even lead to weight gain over time.Here’s why: When your body is deprived of food for many hours between meals, it starts conserving fuel and burning fewer calories to protect itself from starving. Your metabolism slows down, therefore inhibiting weight loss despite reduced caloric intake. In addition, skipping meals causes sugar levels to begin to drop. Low blood sugar can produce sudden hunger pangs, which can trigger bingeing and food cravings. Blood sugar levels begin to drop within two hours of eating, which is why successful F-Factor Dieters aim to eat 4 small meals a day: breakfast (no later than an hour after rising), lunch, snack and dinner at 4-5 hour intervals.(Related: The 36 Top Peanut Butters—Ranked.)
CHANGE YOUR LIFE
WITHOUT CHANGING YOUR LIFESTYLE
Temporary solutions tend to equal temporary results; permanent changes can lead to permanent weight loss, and to keep changes permanent a dieter needs a plan that allows them to live their life.The most successful long term F-Factor dieters are the ones who continue their lives, eating at their favorite restaurants, socializing with friends and drinking healthy alcoholic drinks. The more restricted a person is, the more likely they are to drop a lifestyle change. Positive habits come from enjoying the activities you love and a meal plan that is appropriate to them.Drinking and dieting can go hand in hand. When people cut out alcohol they can lose weight; however, once they start drinking again, they gain it back. On the F-Factor Diet drinking alcohol is allowed from Day 1.On F-Factor, you have the freedom to dine out anywhere, or cook for yourself if you want. You have the freedom to drink alcohol and more free time too since life with F-Factor doesn’t require you to spend hours at the gym.
DITCH THE TREADMILL
AND PICK UP THE WEIGHTS (IF YOU BOTHER WITH THE GYM AT ALL)
Diet trumps exercise when it comes to weight loss. However, strength training is an excellent choice to complement a healthful diet like F-Factor. There are benefits to strength training over cardiovascular activity for weight loss:It takes a long time to burn foods with cardiovascular activities. Eating one slice of pizza (~350 calories) would take 59 minutes of walking (at an average of 3.5 calories per minute) to burn off. Cardio (in running, elliptical, walking) also stimulates appetite and leaves people feeling hungry, so they end up eating more than if they hadn’t worked out.Additionally, often in rapid weight loss, people lose muscle mass as well as fat mass. Maintenance of lean muscle mass is very important in weight loss, mainly because muscle burns more than fat. In fact, women lose half a pound of muscle every year starting from age 30 regardless of if they are losing weight! An important goal for women in exercise should be to preserve muscle mass.Strength/resistance training is more effective than cardiovascular activity in preservation of precious muscle mass. A study done by the Journal of Applied Physiology showed that resistance training significantly increased lean body mass in participants, while cardiovascular exercise significantly decreased it. (Related: 50 Little Things Making You Fatter and Fatter!_
DRINK MORE WATER
KEEPING A WATER BOTTLE BY YOUR SIDE
Drinking water is especially important on the F-Factor Diet because of the high amount of fiber F-Factor Dieters consume. When fiber combines with water, it forms a soft gel, which leads to firm stools and allows for easy defecation. On the other hand, if you eat a lot of fiber and don’t compensate by drinking more water, it can lead to the opposite effect—constipation. (Enjoy a cup of green tea, too.)Being dehydrated can also mimic hunger. Many times, our hunger is really just thirst in disguise and you can experience symptoms such as feeling weak, cranky and tired. To get rid of these symptoms we then grab a candy bar when all we really needed was a drink of zero-calorie water.And finally, water plays a key role in nearly every bodily function and it fills you up so you tend to eat less!
CATCH THOSE ZZZS
7.5 HOURS WORTH, AT LEAST
The amount and quality of your sleep affects the hormones (leptin and ghrelin) that control feelings of hunger and fullness, thus impacting weight loss efforts.Ghrelin, which is produced in the GI tract, stimulates appetite, causing you to feel hungry. Leptin, which is produced in the fat cells, is responsible for sending a signal to your brain that you are full.When you’re well rested these hormones work in balance; however, when you are sleep deprived, leptin levels plummet and ghrelin levels rise, setting the stage for overeating or one to many cheat meals. Low leptin levels mean your brain doesn’t get the message you are full/ you don’t feel satisfied after you eat. Elevated ghrelin levels mean stimulated appetite. A University of Chicago 2004 study found that when sleep was restricted to 4 hrs per night over 2 nights, leptin dropped by 18%, while ghrelin increased by an average of 28%. After sleeping poorly subjects were more inclined to eat sugary, refined carbs.Sleep deprivation also leads to exaggerated feelings of hunger during day, even if we’ve had enough to eat. Aim for 7.5 hours of sleep for a good night’s sleep and help prevent you from overeating the next day.
SLOW DOWN, SPEED RACER
TRY CHOPSTICKS!
Eating slower helps you to eat less food, because it gives your brain the time needed to register that you are full. A study by the Journal of the Academy of Nutrition and Dietetics confirmed that eating slower resulted in fewer calories consumed and higher satiety at meal completion. Using chopsticks or your non-dominant hand to eat are tricks to more eating and slowing down. Eating with chopsticks leads to smaller amounts of food in each mouthful (vs a fork). If you aren’t a natural or advanced chopstick user, this may also mean taking time to put foods on the chopstick and to think mindfully about how to eat, and thus boost your metabolism. Heavy, calorically dense sauces also will slide off of the chopstick vs. when people eat with a spoon.
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(Jae-Ha Kim is a New York Times bestselling author and travel writer. You can respond to this column by visiting her website at www.jaehakim.com. You may also follow "Go Away With..." onTwitter at @GoAwayWithJaewhere Jae-Ha Kim welcomes your questions and comments.)(c) 2016 JAE-HA KIM DISTRIBUTED BYTRIBUNE CONTENT AGENCY, LLC.This article was also published online by the LA Times (6/28/16), Chicago Tribune (6/28/2016) and others. "
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By Jenna Rennert July 9, 2016 (Via VOUGE)
Photographed by Patrick Demarchelier, Vogue, April 2013Possibly the best part of vacation is experiencing the most delicious meals your destination has to offer—wontons in Hong Kong, creamy gouda in Amsterdam, and a scoop (or two) of stracciatella gelato in Portofino. But a solid week of gluttony can leave even the most ambitious sightseer feeling sluggish. Is it possible to indulge in your epicurean cravings yet manage to stay light and energized? New York City Nutritionist Tanya Zuckerbrot M.S. R.D. says yes. Here, her top tips for keeping eating habits in balance on holiday.Vacation begins at the airport.Kick-start your trip by packing a healthy, filling meal or snack for the plane ride (airplane food tends to be neither good for you nor good). Zuckerbrot’s favorite mix includes fresh produce, protein, and fiber, such as hummus and veggies, low-fat cheese, and a handful of almonds.If, however, you’re the type who tends to end up rushing to the airport at the last minute, it’s also possible to find healthy options before boarding. Zuckerbrot suggests grabbing Greek yogurt and piece of fruit, or a protein-packed open-faced sandwich made with turkey and whole wheat bread.Worst-case scenario? “Restaurants always have salad,” she says, “Order some plain grilled chicken and dressing on the side.” Perhaps the most important in-flight health tip, though, is to “drink tons of water,” she says, since the air at 30,000 feet is dehydrating. Buy the biggest bottle you can find to fight jet lag and grogginess on landing.Avoid the mini-bar.Skip the sugar- and salt-laden hotel snacks, and wander over to a local farmers’ market to pick out your own; it’s also a fun way to get to know your new surroundings. With your room stocked with fresh, in-season fruit and flavorful treats, you’ll feel satiated and also lighter between outings.Don’t skip breakfast.“Begin every day with a major breakfast,” says Zuckerbrot—and don’t hold back on fruit. Most hotels offer great brunches, so why not take advantage of the spread? Skip the sweet pastries and bacon, however, and “opt for a filling egg-white omelet, whole-wheat toast, and antioxidant-rich berries,” she suggests. Best of all, the most important meal of the day will fuel your body for a jam-packed day of seeing the sights.Tailor your meals to your destination.Before your trip, do a little research and seek out the best dishes in each country you plan to visit. Heading to Paris? Allow yourself the pleasure of a fresh-baked baguette. Skip the bread in Tokyo (but definitely enjoy the sushi), order pasta in Capri (Italian portions are smaller anyway), and get a beignet to share in New Orleans. “Traveling is an experience,” Zuckerbrot says, “and you don’t want to miss out.” But order your splurge at lunch, she notes, “especially if you have an active afternoon ahead.” At dinner, switch to a light meal of lean protein and veggies that won’t fill you up too much before bed (bonus: You’ll sleep better).Indulge strategically.You’re on vacation—go ahead and eat dessert. Just remember to savor it slowly and that portion size counts. And don’t forget about the hidden calories in alcohol, Zuckerbrot points out: “Stay away from beverages that are made with juice and stick to simple cocktails,” like a simple spirit on the rocks or a glass of wine."
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Live like a star. Celebrities always look fit and fabulous because of the great foods they eat. Nutritionist to the stars, Tanya Zuckerbrot shares the hottest celebrity food trends on The Wendy Williams Show (5/10/16) for Wendy's Live Like A Star Week! "
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You CAN diet and still drink wine.
April 10, 2017 | Eye Opener TV
Tanya Zuckerbrot, MS, RD joins Laila Muhammad on Eye Opener TV to talk wine and weight loss--the best wines to drink if you're on a diet and what you need to know.
For more information about EyeOpenerTV visit their Facebook page. "
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By Sophie Inge March 21, 2017 (ViaMAILONLINE) Tanya Zuckerbrot, creator of the F-Factor Diet, says you can still drink wine when on a diet as long as you count the calories (picture posed by model)
Tanya Zuckerbrot, creator of the F-Factor Diet, says you can still drink wine
All you have to do is you count the calories to avoid going overboard
The best whites are chardonnay, Riesling, Zinfandel, and Sauvignon Blanc
You CAN diet and still drink wine. April 10, 2017 | Eye Opener TV Tanya Zuckerbrot, MS, RD joins Laila Muhammad on Eye Opener TV to talk wine and weight loss–the best…(more)
You CAN diet and still drink wine! Expert reveals the vintages that have fewer than 88 calories in a glass By Sophie Inge March 21, 2017 (Via MAILONLINE) Tanya Zuckerbrot, creator of…(more)
Inflammation: Five Things To Know. As inflammation remains at the heart of the health debate, MOJEH asks: Is it a health craze or cause for concern? By Laura Beaney December 16,…(more)
From Khloe's revenge body to a lunch lady who lost 100 pounds, these weight loss and weight management stories are sure to inspire you!
With the rise of social media, there doesn't seem to be a day that goes by without some dramatic "Before and After" transformation going viral. Whether or not you relate to any specific story, knowing that there are so many people who struggle with their weight can inspire. As for the stories of weight loss that have been put into question—did Kim Kardashian really lose all that weight without the help of Photoshop?—it's clear that even celebrities share our insecurities. And even if you don't struggle with your weight, we think that you'll at least be entertained by the singer who claims to only eat two foods a day or the comedian who dropped 18 pounds on a potato-only diet. (Neither of which are exactly on our list of 50 Best Weight Loss Tips!) With all that said, we bring you the 20 best weight loss stories of 2016!
Megyn Kelly was in the spotlight for many things this year, not least of which was her reliance on a fiber-rich diet prescribed by celebrity dietitian Tanya Zuckerbrot to stay trim. In fact, the 40-something Fox News anchor not only praised Zuckerbrot's F-Factor diet and book on her show, she mentions it in her new book, Settle for More. Don't miss these 9 Ways Megyn Kelly Stays Slim at 45 for more insights into this star's slim figure.
The Fox News anchor was making headlines that week for “clearing the air” with Donald Trump, landing an interview after they scuffled at a Republican Primary debate. A few months before, she appeared on the cover of Vanity Fair. And of course she’s been in the headlines this week, joining the lineup of other women who have said they were sexually harassed by their boss, head of Fox News.
Meanwhile, she remains one of the channel’s brightest stars—and a powerhouse on social media, with 2+ million followers.
Like my friend Jessica, we here at Eat This, Not That! don’t like to get political, but we recognize a powerhouse when we see one—and we know Megyn Kelly is powered by food. In fact, Tanya Zuckerbrot, RD, the author of Kelly's favorite diet book, F-Factor, has been a regular contributor to eatthis.com, so we couldn’t help but ask her to share her best weight loss tips and how to eat your way to a successful life, as a successful woman. Republican, Democrat, Vegetarian, Flexitarian—anyone can appreciate this essential list of the top tips for success on the F-Factor Diet, written exclusively for Eat This, Not That! by Zuckerbrot herself. And to lose even more weight, with proven advice from celebrity nutritionists and trainers, don't miss this essential list of 50 Best-Ever Weight-Loss Secrets From Skinny People!
So often dieters cut out carbohydrates in an attempt to lose weight. But carbs fuel our bodies and cutting them out leads to you feeling tired, cranky and weak. This can trigger excess snacking and feeling deprived which is not consistent with weight loss. And yet while eating carbohydrates is essential to functioning, eating them in excess does lead to weight gain. The goal is to eat just the right amount of the right carbs. Some of my favorites include bran, low-sugar fiber cereals, apples, pears, artichokes, berries and broccoli.
