尝试F-Factor饮食之前要了解的10件事

When it comes to healthy eating, you likely focus on three main大量营养素: carbs, fat and protein. However, another important macronutrient many of us don’t consume enough of isfiber。这average American adult consumesonly 17 of the recommended 25–30 grams per day.

这F-Factor Diet, created by registered dietitian Tanya Zuckerbrot, brings fiber to the forefront. Zuckerbrot claims the plan helps you feel fuller,leading to weight loss。Appealing as that may be, there are a few things to consider before you try the F-Factor Diet.

Research链接high-fiber diets诸如心脏病，糖尿病和结直肠癌的风险降低之类的益处。纤维也可能促进健康的肠道微生物组和support万博彩票下载安卓。“有充分的证据表明，作为健康饮食计划的一部分，纤维可以更轻松地帮助您管理体重。”Samantha Cassetty，路。

While F-Factor protein powder and bars can be found (offering 20 grams of fiber per serving), they’re高度处理和the fiber comes from ingredients such as guar gum, corn fiber and chicory root. Instead, you can save money by opting forwhole-food sources天然纤维，其中含有其他必需的维生素和矿物质。“我通常建议从豆类，蔬菜，水果和全谷类,” says Cassetty. Think: beans, peas, lentils, produce, quinoa, rice, farro, etc.

F-Factor饮食建议每天食用35克纤维，这比美国农业部目前的准则还要多。鉴于许多人目前仅消耗其中的一半，因此要实现这一目标很重要。“我总是建议客户慢慢增加纤维摄入量。”Amy Gorin，路。“如果您不习惯消耗大量纤维，那么摄入量的增加可以cause symptoms such as bloating和胃肠道不适。”另外，请务必喝很多的水为了防止便秘，她补充说。

F-Factor饮食有三个阶段，每个阶段都有不同的目标编号net carbs（又称碳水化合物负纤维的总量）。前两周，您限制了少于35克的净碳水化合物；接下来的两周最多可允许75克净碳水化合物，最后阶段增加到125克净碳水化合物。在第一阶段，您还可以消除淀粉和淀粉蔬菜，大多数乳制品和中等至高脂肪的肉，并将水果限制在一份菜中。“如果您目前正在吃很多淀粉状碳水化合物，例如意大利面(helpful for endurance training), this plan might be harder to follow since it limits those items,” says Cassetty.

该计划为您提供有关如何外出就餐和订购外卖的建议。卡塞蒂补充说：“但是您可能需要进行大量菜单修改，订购诸如在侧面穿衣或用各个方面做饭的事情。”

允许温和的饮酒on the plan, although lower-calorie options such as vodka soda are encouraged. “It’s not sustainable to overly restrict alcohol, dessert or anything else,” says Cassetty. “I’d suggest thinking about what trade-offs you’re willing to make. For example, if you’re going out to eat, maybe you have a drink but skip the bread basket.”

这F-Factor Diet advertises you can “Work out less!”Zuckerbrot also saysto avoid cardio because it “can stimulate appetite.” However, this claim has not been proven and a2018年发表的养分评论结论是需要更多的研究，因为effects of exercise on hunger appear to vary from person to person。无论您是否正在锻炼体重减轻，定期运动对于整体健康都至关重要。万博彩票下载安卓狗万体育买球Gorin和Cassetty都建议您寻找您喜欢的活动（无论是散步,力量训练或者swimming），并希望始终参与。

戈林指出：“尽管与那里的许多其他饮食相比，饮食有些灵活，但它仍然有许多限制。”“我不会为拥有的人推荐这种饮食饮食混乱的历史。” Cassetty agrees, pointing to the fact that, in addition to rules, you also need to track fiber,which could lead to overanalyzingevery morsel that passes your lips.

纤维可能会帮助您感觉更长的时间，从而帮助您减少饮食和减肥。但是，这种饮食并不能保证您会在第一个月减少。卡狗万体育买球万博彩票下载安卓塞蒂说：“减肥是很难承诺或预测的结果。”“即使我的客户想减肥，我也通常会不鼓励考虑goal weight或者a每周比例目标。Being overly focused on weight loss alone or a goal weight can be self-defeating and stressful. The extra stress makes it harder to lose weight, and when you don’t hit your targets, it generally makes you feel crummy.” She recommends focusing on reaching a healthy, happy place instead, which includes not only eating nourishing foods and staying active but alsomanaging stress well，优先考虑与朋友和家人的关系并获得优质的睡眠。

而Factor饮食的“阶段”样式可能promote fast weight loss，让您有动力继续前进，它也可能充当陷阱。卡塞蒂解释说：“当人们受到最初的体重减轻的动力时，如果减肥在下一阶段减慢，那狗万体育买球万博彩票下载安卓可能会很困难。”此外，根据计划，如果您想在达到第三阶段后要减轻重量，则应该回到前两个更限制的阶段。“如果您（在第三阶段]中增加了体重，然后回到另一个阶段重新降低它，那么计划可能是不可持续的。可能也是第一阶段长途限制,” says Cassetty.

Other than the fact that the F-Factor Diet downplays exercise, Gorin doesn’t see too many negatives with the overall plan. Nor does Cassetty, so long as you focus on wholesome sources of fiber over manufactured ones and keep in mind diet is only one part of losing weight (if that’s your goal). “What you eat is just one piece of the puzzle,” says Cassetty. “Weight loss also involves learning other skills, like应对压力和其他情感以健康的方式getting enough sleep和learning to stop eating when you’re somewhat full而不是塞满。”

It’s also important to note that the F-Factor Diet in particular has not been studied, adds Cassetty. As with any diet, you should always consult your physician or a healthcare professional before trying it.