How does the F-Plan Diet Work? The thought behind the plan is to eat 1500 calories or less with a vast amount of that being fiber. By helping your body feel full longer, you will eat less, which in return, helps you lose weight. Because fiber is harder to chew, you take longer to eat your food, which gives your brain more time to realize that your stomach is getting full. This makes you less likely to eat more food than you really need. Fiber also has a sponge like characteristic that helps it absorb water during mastication and as it goes into your stomach. A revamp of the F- 2 Diet, the F- Plan has decreased the amount of complex carbohydrates for a more effective and healthier result.
If you answer yes to more than 50% of the following questions, the F-Plan Diet is right for you:
- 1Can you eat 1500 calories or less a day?
- 2Do you always feel hungry?
- 3Are you looking for better health in general, not just weight loss?
- 4Do you have the time to cook healthy meals?
- 5Would like better digestion?
The F-Plan promise to you?
The F-Plan Diet came about in the early 80s in response to the huge number of people wanting to use diets to lose extra weight. This diet took a look at the science behind food and how it affects our bodies in positive and negative ways. By switching out low fiber foods for high fiber foods, your body will feel more full, process food more efficiently, and be able to lose weight. The F-Plan Diet promises to make your body feel better and look better at the same time.
The Theory and Details Behind the F-Plan diet
In 1982, Audrey Eyton, a journalist and beauty editor of Woman magazine, realized that many people were looking for effective diets to help them lose weight. By looking at the science behind different foods, she published the first book that tied high fiber diets with weight loss. Throughout the years, over 2 million copies have been sold, and the theory behind her diet is still valid today.
The F-Plan Diet, recently re-named the F2 Diet, teaches you how to avoid low fiber foods, like white bread, refined flours, and cakes, and how to eat more whole foods, like vegetables, whole grains and fresh fruit.
Why Fiber is so Important
Because fiber is harder to chew, you take longer to eat your food, which gives your brain more time to realize that your stomach is getting full. This makes you less likely to eat more food than you really need. Fiber also has a sponge like characteristic that helps it absorb water during mastication and as it goes into your stomach. The water mixes with the fiber and swells in your stomach to help fill it up faster. This mixture also stays in the stomach longer because it's harder to digest. This makes you feel fuller longer so you don't eat extra snacks. Most fiber rich foods are also full of vitamins and minerals, and low in fat. If that's not enough, fiber also helps to keep your digestive system healthy to reduce things like constipation and reduce your chances of getting bowel cancer.
Difference Between Soluble and Insoluble Fiber
Soluble fiber binds with cholesterol so that it can't be reabsorbed back into the bloodstream. This helps lower the amount of cholesterol found in your blood, lowering your risk of heart disease. It also turns into a gel while in the intestine to slow down the rate of absorption of carbohydrates. By doing this, your blood sugar levels remain constant, and you feel less hungry. Foods that are high in soluble fiber include oats, beans, fruits, peas, vegetables and lentils.
Insoluble fiber makes your stools larger and softer, which helps your food go through your body more easily. This is where fiber can help with health problems like constipation and cancer. Food that are high in insoluble fiber include whole grains, brown rice, bran, and a few fruits and vegetables. By eating a large variety of fiber rich foods, you increase your chances of reaping the full array of healthy benefits.
Possible Negative Side Effects of Fiber
If your body is not used to eating fiber, you may experience a lot of gas and bloating. Lucky for you, these shouldn't last too long as your body slowly adapts to the new higher levels of fiber. To lessen these effects, introduce more fiber into your diet gradually to allow your body to adjust. Because fiber absorbs a great deal of water, you will also need to increase your intake of water to avoid constipation.
Details of the F-Plan Diet
- Every day eat somewhere between 40-50 grams of fiber and 1300-1500 calories.
- Foods you can eat include beans, legumes, fruits, vegetables, whole grains, oats, lentils, low-fat protein and other whole foods or complex carbohydrates.
- Drink plenty of liquid every day (water, tea, calorie-free drinks).
- No daily exercise is included with this plan.
What Health Care Professionals Say About the F-Plan diet
Juliette Kellow BSc is a Registered Dietitian, and, like most other dietitians and nutritionists, is in favor of diets that contains large amounts of fiber. She loves that fact that fiber not only reduces our risk of many health problems, it also helps with our feelings of satiation. Feeling full after a meal helps us eat less and maintain our weight over time. Although fiber may cause a little more gas than youre used to, it's totally worth it to reap the other benefits of weight loss and better health. Once you start dropping the pounds, you'll wonder why it took you so long to like fiber.
Examples of F-Plan Meals: #1
|Lunch||Mini Shepherd Pie|
|Snack||Cranberry Apple Crisp|
|Dinner||Beer-Battered Fried Tacos|
Examples of F-Plan Meals: #2
|Breakfast||Bran Cereal Bar|
|Snack||Baked figs with Raspberries|
|Lunch||Tex-Mex Taco Salad|
|Snack||Chocolate Mousse a lOrange|
|Dinner||Spicy Pork Kebabs|
OVERALL SCORE |