What I Eat During F-Factor Step One (2024)

I’ve been following the F-Factor lifestyle for over two years now. It’s given me a realistic framework which has helped me easily maintain my weight. F-Factor has also given me the tools to lose weight and feel my best after an indulgent vacation (or winter!).

On Instagram, I’ve noticed a lot of interest and questions over what I eat when I do F-Factor step one. I wanted to give you insight into a “typical” day and provide helpful resources to make your step one experience easier.

Disclaimer: Please do not embark on the F-Factor Diet without reading the latest version of their “F-Factor Diet” book. Step one is specifically designed for weight-loss and this is just an example of what I eat. Consult with a registered dietitian first before embarking on any diet.

What is F-Factor Step One?

I’m assuming the majority of people reading this know what step one of F-Factor is, but in case you don’t, here’s a really quick recap. The F-Factor diet is broken up into three main stages:

• Step One: This is done for two weeks and you focus on eating <35g net carbs per day. You see the most weight-loss during this phase.
• Step Two: You focus on eating <75g net carbs per day and this also lasts two weeks. Continued weight loss happens and I personally feel really comfortable here normally,
• Maintenance phase: This is “your new normal” and you transition into maintenance phase once you’re happy with where you’re at. You attempt to eat <125g net carbs or less.

Before starting step one, it’s imperative that you read the F-Factor book.

F-Factor Step One BreakfastS’

• My FAVORITE breakfast when I’m on F-Factor step one is a classic scrambled eggs with mushrooms topped on four GG crackers. I like mixing in nutritional yeast and slathering cholula hot sauce on too.
• If I am feeling something more savory, I will make F-Factor belgian waffles using the F-Factor 20/20 vanilla protein powder. So freaking good and which other diet lets you have waffles?!
• My cauliflower hash is an excellent breakfast for step one. It’s full of cauliflower which is filling and full of fiber. I filmed a video tutorial with Studio Muse, my favorite local spa and salon, so you can make it alongside me!

Step One LuncHes

• In the Miracle Carb F-Factor book, there’s a delicious recipe for a creamy broccoli soup. I’ve made it tons of times and it never fails to fill me up because of how much fiber it has.
• A classic salad with minimal dressing and some lean protein (think chicken breast, tofu, tilapia, etc) is a great option too. Pro tip: buy a roast chicken from your local grocery store and break it apart. You’ll have plenty of chicken to add into any meal!

Step One Snack Ideas

A snack is absolutely essentially and you should never skip it if you’re doing step one!

• I love a bowl of high-fiber cereal (such as All Bran Buds or Nature’s Path Smart Bran), Greek yogurt, and berries.
• A GG pizza is a delicious way to incorporate comforting flavors.
• If I’m on the go, I like having a high-fiber bar (I like the F-Factor blueberry bars, Built Bars and Raw Rev bars) with some fruit.
• Two slices of Chompie’s bread with some peanut butter and pumpkin pie spice is a fave of mine!

F-Factor Step One DinneRS

• I love a good cauliflower fried rice with a fried egg or some lean protein. It fills me up and has far less calories and carbohydrates than a normal fried rice.
• Palmini pasta is a wonderful pasta substitute made of palm of hearts. I like to heat it up with some marinara. I’ll made some healthy meatballs using spinach and wheat bran to enjoy with it.

Tasty Step One Desserts

Yes, you can have dessert on step one, although Tanya advises not to have a dessert every single day.

• Make some of my high fiber healthy blondies. They’re only 6g net carbs and taste so decadent.
• Have some Lily’s chocolates with a glass of red wine!
• My friend Olivia has an AMAZING recipe for cookies that are less than 1g net carbs each. I KNOW! Give her a follow on Instagram and tell her I sent you 🙂

When in doubt, head over to F-Factor’s website. They always have amazing recipes and I particularly like their cauliflower rice seafood paella.

I hope that this round up of meals I normally eat during an F Factor step one day helps you. I admit that the very first time I undertook step one, I found it difficult, mainly because I hadn’t been introduced to many of the products and recipes I mentioned above. But the more I did it, and ate the F-Factor way, the easier it became. I love eating the F-Factor way because it’s sustainable for my lifestyle and step 2 and maintenance provide a great blueprint for incorporating whatever foods you want to eat.

If you found this post helpful, and make any of the above recipes, please share on Instagram and tag me in your post or Instagram story. I’ll be sure to re-share.

Honestly yours,
Alice

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