{"product_id":"the-ffactor-diet-isbn-9780399533747","title":"The F-Factor Diet","description":"\u003cb\u003eUpdated with new recipes, tips, and research. Discover the simple secret to permanent weight loss and optimal health—with the power of fiber. \u003cbr\u003e \u003c\/b\u003e\u003cbr\u003eWhether you’re a longtime fan of high-fiber eating or you’re discovering the benefits of “fibermaxxing” for the first time, the acclaimed F-Factor Diet is the simple, fiber-rich plan for anyone who wants to improve their health and lose weight for good. F-Factor’s science-backed approach allows you to achieve results without disrupting your lifestyle: dine out, drink alcohol, and eat carbs from Day 1.\u003cbr\u003e\u003cbr\u003eNow revised and updated, \u003ci\u003eThe F-Factor Diet\u003c\/i\u003e includes:\u003cbr\u003e\u003cbr\u003e· An easy to follow 3-step program to boost energy, increase longevity, and shed pounds. \u003cbr\u003e· More than 75 quick and delicious F-Factor approved recipes plus a complete set of guidelines for dining out and ordering in.\u003cbr\u003e· Proven tips, tools, and solutions to keep you motivated, inspired, and on track. \u003cbr\u003e\u003cbr\u003eIt’s time to take control of your health and life, and join the F-Factor movement. Your journey to a happier, healthier you begins now.“As a professional gourmand and glutton, I’ve tried every crackpot diet there is to try under the sun. Tanya Zuckerbrot’s F-Factor program is the best one I’ve found for those of us who enjoy the pleasures of a fine meal and also the occasional fine drink too.”\u003cbr\u003e \u003cb\u003e—Adam Platt, chief restaurant critic, \u003ci\u003eNew York Magazine\u003c\/i\u003e\u003c\/b\u003e\u003cb\u003eTanya Zuckerbrot, MS, RD,\u003c\/b\u003e is a dietitian in private practice, based in New York City. She has appeared on \u003ci\u003eToday, The Early Show, \u003c\/i\u003ethe\u003ci\u003e Rachael Ray Show, \u003c\/i\u003eFox Business, MSNBC\u003ci\u003e, \u003c\/i\u003eABC News, and on many other national media platforms. In addition, Tanya has been in profiled in \u003ci\u003eThe New York Times\u003c\/i\u003e, \u003ci\u003eThe New York Post, \u003c\/i\u003ethe \u003ci\u003eDaily Mail\u003c\/i\u003e, and featured in\u003ci\u003e Town \u0026amp; Country\u003c\/i\u003e, \u003ci\u003eElle\u003c\/i\u003e, \u003ci\u003eVogue\u003c\/i\u003e,\u003ci\u003e Allure\u003c\/i\u003e, \u003ci\u003eSelf\u003c\/i\u003e,\u003ci\u003e The Washington Post\u003c\/i\u003e,\u003ci\u003e \u003c\/i\u003eand \u003ci\u003eMen’s Fitness\u003c\/i\u003e.\u003ci\u003e \u003c\/i\u003eVisit www.FFactor.com.Chapter\u003cbr\u003e\u003cbr\u003e 1\u003cbr\u003e\u003cbr\u003e How Did We Get So Fat? And Why the        F-Factor Diet Is a Long-Term Solution\u003cbr\u003e\u003cbr\u003e Thou shouldst eat to live; not live to eat.\u003cbr\u003e\u003cbr\u003e -socrates (469 b.c.-399 b.c.)\u003cbr\u003e\u003cbr\u003e You notice it at the beach.\u003cbr\u003e\u003cbr\u003e     You observe it in the fans at sporting events.\u003cbr\u003e\u003cbr\u003e     A quick look around the mall and there is no denying it:      Americans are fatter than ever.\u003cbr\u003e\u003cbr\u003e     Currently, 70 percent of American adults are overweight, and      half of them are obese. Yet merely three decades ago, less than 50      percent of the American population was overweight. As the years      passed, somehow our waistlines kept expanding. It wouldn't be such      a big deal if the problem were simply aesthetic. But excess weight      correlates with increased risk of heart disease, high blood      pressure, stroke, diabetes, infertility, gallbladder disease,      osteoarthritis, and many forms of cancer. The Journal of the      American Medical Association reported in 2004 that being      overweight could soon overtake tobacco as the leading cause of      preventable death in the United States. We clearly have reason to      worry. \u003cbr\u003e\u003cbr\u003e     A recent survey published in the National Institute of Public      Health publication reports that, in the United States on any given      day, 44 percent of men and almost 66 percent of women are trying      to lose weight. Last year alone, Americans spent billions of      dollars on weight-loss products, health club memberships, diet      foods, liposuctions, and gastric bypass operations. And where did      investments in these supposed panaceas get us? Despite our      attempts to lose weight, this country's population is currently      the heaviest it has ever been. Our individual weight problems have      become a national crisis.\u003cbr\u003e\u003cbr\u003e     After low-fat diets failed to put an end to the epidemic of      obesity, low-carb diets appeared to be the solution to Americans'      struggle with weight. We tried diets like Atkins and South Beach,      and in doing so, cut out bread, fruit, milk, yogurt, and even      vegetables in order to whittle down our waistlines. But after a      decade of low-carb eating, the truth remains: Americans are fatter      than ever.\u003cbr\u003e\u003cbr\u003e     The problem with low-carb diets is the same as with low-fat      diets, and with the numerous other failed diets of the past: their      focus is on eliminating foods in order to lose weight. Whether you      are cutting out fat or carbohydrates, the result is that you end      up craving the foods that have become taboo. Who wants to feel      deprived of their favorite foods in order to maintain a desired      weight? A life without bagels for breakfast, pasta at Italian      restaurants, or rice with your Chinese food? That's crazy! And      that is also why most diets are temporary.\u003cbr\u003e\u003cbr\u003e How Did We Get So Fat?\u003cbr\u003e\u003cbr\u003e The advent and growth of industrialization, jumbo portion sizes,      and fad diets produced a predictable, understandable, and      inevitable consequence-an epidemic of obesity and diet-related      diseases.\u003cbr\u003e\u003cbr\u003e Industrialization\u003cbr\u003e\u003cbr\u003e You might equate industrialization with advancements in      engineering, economy, and human resources. While sounding      promising, industrialization applied to food processing has      negatively affected Americans' nutrition.\u003cbr\u003e\u003cbr\u003e     Before industrialization, whole grains were left whole. Breads      and rice were brown; fruits and vegetables were eaten just the way      they came out of the ground or off the tree. These foods were      nutritious, rich in vitamins, and full of fiber. Now, however, our      supermarkets stock white bread, sweetened fruit drinks, and      instant mashed potatoes-the legacy of agricultural      industrialization that has left us in a fiber deficit.\u003cbr\u003e\u003cbr\u003e     The absence of fiber in Americans' diets is a major risk      factor for weight gain. Despite the American Dietetic Association      recommending that Americans eat 25 to 38 grams of fiber per day,      the average American currently eats only 15 grams of fiber a day.      Not eating enough fiber leads people to feel hungry and to overeat      throughout the day.\u003cbr\u003e\u003cbr\u003e     Snacking contributes to one-fourth of Americans' daily caloric      intake. And when we snack, what do we choose? Chips, cookies,      crackers, sweetened beverages, and frozen desserts, all of which      contain virtually no fiber. People who eat these foods to try to      satisfy their appetites only find themselves hungry again soon      after. Diets based on such refined foods create a vicious cycle of      eating and hunger all day long.\u003cbr\u003e\u003cbr\u003e     To add insult to injury, refined foods are available      everywhere, all of the time. Walk down the cookie or snack-chip      aisles in your supermarket, and you find hundreds of choices.      Delis, food courts, and vending machines present the opportunity      to snack around the clock. Gas stations used to sell only gas-now      they have been remodeled to house a food market inside. Going to      the gas station no longer means just filling up your tank; it now      is an opportunity to fill up your belly. An increase in      convenience has provoked a shift to frequent \"grazing\"-eating      small but cumulatively hefty snacks, as opposed to regular meals.\u003cbr\u003e\u003cbr\u003e     As technological advances have made food ever more varied,      convenient, and tasty, the feeble willpower of the American public      has been unable to cope. Most people know the rule of      thermodynamics: calories in versus calories out. If you eat more      calories than you burn, you will gain weight. Americans are not      only eating more (the average American consumes 2,640 calories a      day, up from 1,970 calories in 1978), we are also moving less.\u003cbr\u003e\u003cbr\u003e     Technology has not only made food more varied and convenient,      it has almost completely removed natural physical exercise from      most Americans' day-to-day lives. In the early nineteenth century,      if you wanted ice cream, you would have to walk out to the      pasture, milk the cow, carry the milk back to the farmhouse, mix      in sugar and eggs, add salt to the ice, and churn the whole thing      for hours until it froze. A person would burn a few hundred      calories in        the process. Now if people crave ice cream, they only have to walk      to the refrigerator or drive to the nearest convenience store for      a pint of Ben \u0026amp; Jerry's.\u003cbr\u003e\u003cbr\u003e     Cars, washing machines, elevators, escalators, and moving      sidewalks at the airport have reduced physical exertion. Watching      television for hours, sitting in front of a computer, and playing      video games create the perfect recipe for weight gain.\u003cbr\u003e\u003cbr\u003e     Eating refined foods frequently and moving less are not the      only problems. Ever-expanding food portions are also to blame.\u003cbr\u003e\u003cbr\u003e Out-of-Control Portion Sizes\u003cbr\u003e\u003cbr\u003e Advances in agriculture and farming followed industrialization.      Never has food in this country been so abundant. This country      produces 3,800 calories of food for every man, woman, and child      every day-almost twice as many as most people need. The surplus of      food translates into whopping portions at low prices, and      Americans are eating them up. Larger portions seem to make      consumers feel that they are getting their money's worth. And the      food companies are responding.\u003cbr\u003e\u003cbr\u003e     With the exception of sliced white bread, the sizes of sodas,      hamburgers, French fries, pizza slices, and other foods commonly      available for immediate consumption exceed standard portions      determined by the U.S. Department of Agriculture (USDA) and the      Food and Drug Administration (FDA). Cookies, cooked pastas,      muffins, steaks, and bagels exceeded USDA standards by 700      percent, 480 percent, 333 percent, 224 percent, and 195 percent      respectively.\u003cbr\u003e\u003cbr\u003e     In the 1950s, McDonald's offered one size, a 2-ounce portion      of French fries that contained 200 calories. Starting in 2004, the      2-ounce size was offered only on the kids' menu, and adults were      offered a 7-ounce French fry serving with 610 calories. In 1997,      Starbucks took the 8-ounce Short, its smallest size, off the menu      when it introduced the 20-ounce Venti (the Extra Large). Now the      12-ounce Tall is the smallest choice. Larger portions are      attractive to customers because the relative prices discourage the      choice of smaller portions. How many times at the concession stand      at the movies have you heard the vendor tell you that for a few      cents more, you can get the next size up? Unfortunately, you are      not just getting more value for your money; you are also getting      more calories. A Coke and buttered popcorn combination has 688      calories, while a value pack (large Coke and buttered popcorn) has      2,174 calories (based on small popcorn serving size 5 cups; large      popcorn serving size 20 cups; small Coke serving size 18 oz, large      Coke serving size 44 oz).\u003cbr\u003e\u003cbr\u003e     Bigger portions are everywhere. At fast-food joints and      convenience stores, the trend is hard to miss-7-Eleven offers the      48-ounce Double Gulp, and the muffins at Au Bon Pain are the size      of softballs. Not only have food portions increased but, according      to the National Restaurant Association in Washington, D.C., our      plates have grown, too. The 10-inch plate was once the industry      standard; now 12-inch plates are the norm. Servings are so big      that in some restaurants you get two or three times more than you      need. A typical meal at an ordinary restaurant contains 1,200      calories, and that's without the dessert or appetizer.\u003cbr\u003e\u003cbr\u003e     More calories equal more weight gain, pure and simple.\u003cbr\u003e\u003cbr\u003e     Larger restaurant portions have become an increased problem      because Americans eat out more frequently than they used to.      Twenty years ago, most people ate in restaurants only on special      occasions. Today, the typical American eats out 4.5 times a week.\u003cbr\u003e\u003cbr\u003e     Larger portions have even entered our homes. Serving sizes in      popular cookbooks, such as The Joy of Cooking, are getting      \"hearty\" as well. In 1960, a brownie recipe in The Joy of Cooking      yielded 30 brownies. Today, in its most current edition, the      brownie recipe calls for exactly the same proportions as the      original, but instead of the original 30-brownie yield, the recipe      now yields only 16 brownies. That means each brownie is almost      twice as big, with double the amount of calories as the original.\u003cbr\u003e\u003cbr\u003e     Even \"diet\" foods, including certain brands of frozen dinners,      now come in larger sizes. For instance, in 1996, Stouffer's      introduced a packaged food line called Lean Cuisine Hearty      Portions that weighed 50 percent more than the original, and which      of course had more calories.\u003cbr\u003e\u003cbr\u003e     The result of these larger portions is that Americans'      conception of a serving has become skewed. Standard portion sizes      recommended by the American Dietetic Association have become a      thing of the past. Now when we are served a standard portion, it      seems measly.\u003cbr\u003e\u003cbr\u003e Fad Diets\u003cbr\u003e\u003cbr\u003e The greater the prevalence of obesity, the more alluring is the      latest fad diet promising fast and easy weight loss. American      dieters' eagerness to find the magic weight-loss bullet has led      them from no-fat diets to high-protein diets. The problem now is      that many Americans no longer know what they should be eating.\u003cbr\u003e\u003cbr\u003e     In 1981, Americans were introduced to Dr. Atkins' Diet      Revolution (Bantam). The diet was high-protein and high-fat with      minimal carbohydrates. People lost weight but found a diet without      carbohydrates difficult to maintain. In the late 1980s, studies      from the American Heart Association reported that dietary fat      increased the risk factors for cardiovascular disease. Americans      took this information to heart, banished fat from their diets, and      entered the fat-free decade of the 1990s. The 1990s introduced      Americans to fat-free cookies, cakes, chips, and every food      imaginable that could be remade without fat.\u003cbr\u003e\u003cbr\u003e     Americans loved the concept of fat-free foods because, unlike      other diets that made you count calories, eating fat-free meant no      calorie watching. If a food was fat-free, that was the green light      to dig in! Americans began eating large bagels (no cream cheese),      bowls of pasta (no cream or oil, just tomato sauce) and large      quantities of fat-free pastries from companies like SnackWell's      and Entenmann's.\u003cbr\u003e\u003cbr\u003e     For breakfast, instead of two eggs and a piece of buttered      toast (265 calories, 15 grams fat), a fat-free dieter opted for a      1,000-calorie fat-free muffin. And for a snack, instead of eating      two 100-calorie Oreo cookies with 5 grams of fat, people would eat      half a box of SnackWell's cookies, which contained 400 calories,      and no fat. Although they were eating more calories, people      assumed that, since there was no fat, they could get away with it.      Wow, were they fooled!\u003cbr\u003e\u003cbr\u003e     Unfortunately, fat-free dieting led to more weight gain. By      1990, Americans were 6 percent heavier than a decade earlier.      Calories appeared to be a major culprit. Despite the drop in fat      intake, average calorie intake increased from 1,970 calories a day      in 1978 to 2,200 in 1990.\u003cbr\u003e\u003cbr\u003e     Most fat-free product manufacturers replaced the fat in the      recipes with sugar and starch. Many fat-free foods ended up with      the same number of or even more calories than the full-fat      original. And the biggest problem with eating fat-free foods is      that a person never actually feels full or satisfied. That is      because fat adds satiety to a meal. Without a little fat, you feel      hungry soon after you finish eating. So people ate more, and      eventually gained more weight. Once again, weight-conscious      Americans were let down by another diet trend.\u003cbr\u003e\u003cbr\u003e     Trends come full circle. In response to the failure of      fat-free diets, we returned to the high-fat, high-protein diets of      the 1970s. The Atkins diet made a comeback, and low-carb foods      quickly replaced all those now-condemned low-fat products on the      supermarket shelves. We threw out the offending SnackWell's and      replaced them with Atkins bars and Carb Smart ice cream. The late      1990s were spent eating steak, butter, bacon, and eggs. As long as      there were no carbohydrates in a food, it was okay to eat it.      Nevertheless, by the end of the '90s, despite cutting out      carbohydrates, 64.5 percent of Americans were overweight, up from      44.8 percent in 1960.\u003cbr\u003e\u003cbr\u003e     The essential problem with diets is that people don't stay on      them very long. The average weight-loss attempt is four weeks for      women, six for men. So until you pick a way of eating that's going      to last all your life, you haven't found the \"right\" diet.\u003cbr\u003e\u003cbr\u003e     How many of you have gone on a very low calorie diet for, say,      two weeks and lost 5 to 10 pounds? Whether you chose the Scarsdale      diet, the grapefruit diet, the cabbage soup diet, Slimfast, or      Atkins, eventually you were bound to be disappointed. That's      because diets are a temporary solution to a lifelong problem.\u003cbr\u003e\u003cbr\u003e     When people reach their weight loss goal, many go off their      diet. The first thing they end up eating are the foods they felt      most deprived of. If they were on Atkins, they might go for a bowl      of pasta or a bagel with cream cheese. If they were on a low-fat      diet, they dive into high-fat items like steak and French fries.\u003cbr\u003e\u003cbr\u003e     Returning to our old eating habits invites the weight to come      back. Once the weight returns, you find yourself on a diet again a      few weeks later. It is a vicious cycle:\u003cbr\u003e\u003cbr\u003e The Ultimate Solution: Why the F-Factor Diet Is Different\u003cbr\u003e\u003cbr\u003e The good news is that we finally have a permanent solution.\u003cbr\u003e\u003cbr\u003e     The F-Factor Diet is the last diet you will ever need. Now for      the first time when you begin a diet, you won't be focusing on      which foods you must omit. Instead you will consider the foods you      need to add to your diet in order to lose weight and keep it off.      And those foods are probably just the ones you've been so      carefully avoiding these past few years-carbohydrates.","brand":"Tarcher","offers":[{"title":"Default Title","offer_id":46303947391205,"sku":"NP9780399533747","price":19.0,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9780399533747.jpg?v=1767739261","url":"https:\/\/k12savings.com\/es\/products\/the-ffactor-diet-isbn-9780399533747","provider":"K12savings","version":"1.0","type":"link"}