F-plan of weight loss
The book published in 1982 by British physiologist Audrey Eyton is still popular today. Eyton first has offered a diet for the weight loss, rich with fiber. (The name F-plan – from English “dietare fibre” – fiber, food fibers). Now on sale there is complementary edition that was printed a few years later. This diet is based on fact that (correctly, non-starchy polysaccharide) it is necessary to chew the food rich with fiber longer and consequently the feeling of satiety comes earlier, than you have time to eat too much. Fiber quickly fills stomach, but passes through digestive system almost not digested and consequently an organism acquires only insignificant quantity of calories. Following such diet you do not feel hunger as the rough food, is digested longer, than refined products.
The diet contains few fats, many complex carbohydrates, such as wholegrain groats, baked potato and bean, lots of fruit, vegetables and occasionally you presume to yourselves a glass of wine. The content of fiber twice exceeds the recommended day norm – 18 g
- Approximate quantity of calories a day: 1250.
- Expected loss of weight: about 2lbs per week.
The approximate day menu:
- Breakfast: Prepared under the special recipe “filling” which structure includes grain flakes, nuts, fruit, and also skim milk; a portion of fresh fruit.
- Dinner: Salad with fresh cabbage with nuts, fresh fruit.
- Supper: Baked potato, baked chicken (without a skin); salad, “filling” with skim milk.
- Drink: Drinks that do not containing calories, tea, coffee with milk (300 ml a day).
Short-term efficiency: People unaccustomed to diet, containing such considerable quantity of fiber and carbohydrates, can feel that there is more liquid stays in an organism, than usually, and because of it weight loss will be not so visible and effective, but at day norm of 1250 cal, an organism inevitably will start to spend fat stocks.
Long-term efficiency: If to adhere to such diet the weight will steadily decrease.
Convenience of adhering: It’s clear to understand diet plan, with simple rules, but it is necessary to weigh and measure, and also count up day norm of calories and fibers. The meal is simple enough in preparation.
Cost: rather cheaply.
Sustain: Part of recipes – tasty, and a part – not so. “Filling” is dryish and insipid enough. Such by-effects, as a meteorism and intestines swelling are known.
Satiety: By quantity of calories diet nourishing enough and you will not feel hunger torments between food intakes.
Risk for health: This diet one of the safest for health even for today. Though there are the data specifying, that the use in food considerable quantity of wheaten bran (they are a part “filling”) can interfere absorption of minerals necessary for an organism, iron and calcium; diet with the high content of fiber reduces risk of occurrence of cancer diseases. Recent researches have shown that the risk of malignant tumors of intestines decreases on 40 %. At a diet similar “F-plan” you must choose products so that your organism received enough irreplaceable fats from fish and vegetable oil. Also it is necessary to drink a lot of water and other low-calorie drinks.
Scientific substantiation: Many reasons proving choices of a diet, rich in fiber, for losing weight are absolutely true. However it makes sense to note, that not all rich in fiber products have low glycemic index – an index showing how quickly they are soaked up in blood. So, for example, a baked potato, parsnip, bread with bran and dates (all these products are widely presented in “F-plan”) have high GI and are soaked up quickly. The diet operates by the same principle, as all diets for weight loss – are limited by total of consumed calories.
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