Home » 30 By 30: How The F Factor Diet Has Changed The Way I Eat

30 By 30: How The F Factor Diet Has Changed The Way I Eat

After my trip to Costa Rica & LA in January, I realized I was out of shape and overweight. I’ve completed so many diet challenges and fads over the years including Whole 30 & the 22 Day Plant Based Diet, anything other than a complete pivot in eating habits wasn’t going to work. I’m turning 30 years old in January and I want to enter my 30’s not only fit financially but physically. So I made the decision to lose 30 pounds by my 30th birthday. Via Instagram, I came across The F-Factor Diet on Instagram.

I’d been working out for months but still wasn’t losing weight. I kept seeing a lot of bloggers mentioning the GG Crackers and the diet so I decided to research it. After researching The F-Factor Diet, I took the plunge and bought the second book, Miracle Diet. From there I ordered the recommended GG Crackers and various other recommended foods. In March I began my journey and by end of June I’d lost 20 pounds.

This diet was a struggle because it’s not really a diet, but a lifestyle adjustment. Throughout this journey I’ve been actively talking about my journey on Instagram and have received a lot of questions about my experience. I’ve decided to answer your questions here.

What is F-Factor?

F-Factor is a high fiber/lower carb lifestyle. On this diet, you eat a minimum of 35 grams of fiber each day. You also eat between 35 & 125 grams depending on where you are in your F-Factor journey.

How does F-Factor work?

F-Factor has 3 steps and a minimum requirement of 35 grams of fiber per day & 72 ounces of water.

  • 1st Step: 35 net carbs (2 weeks minimum)
  • 2nd Step: 75 net carbs (2 weeks minimum)
  • 3rd Step: 125 net carbs (for life)

What does net carbs mean?

Carbs – Fiber = Net Carbs

ex: 70 g Carbs – 35 g Fiber = 35 net carbs

Is F-Factor easier than Keto or Whole 30?

For me F-Factor was easier to live on. I can still have a glass of wine or bourbon, eat out, eat carbs and live my life. You can be vegan, gluten intolerant or a meat lover and this way of eating can work for you. I found that F-Factor still lets me enjoy food and be social.

How do you track your net carbs?

There’s an app that you can download here for ios and here for android. There’s also a journal you can find online here. I recommend the app.

Do I really need to get the books?

Yes you do! No one wants to save money more than me but I found the books were a big help because they come with details on how cooking spray, the different steps, recipes, approved alcoholic beverages and tips. I’m really happy I bought the Miracle Diet book but now I wish I had the original newly updated F-Factor Diet Book.

How does this higher fiber intake affect you?

If you’re not drinking a minimum of 72 ounces of water a day, you will be constipated and bloated. Otherwise, you’ll see an increase in bowel movements within about 3 days. Drink as much water as possible because the skin glow up on this diet is an added bonus. You’ll also feel better.

How is this different from every other diet you’ve tried? 

I have been able to keep off the weight. I’ve gained  5 pounds over the course of this summer. I went back on the first step of F-Factor this last week and lost 5 pounds. I’m done with detoxing and fads. My form of resetting is going back to step 1. I also don’t feel guilty eating carbs and overall less restricted. Being on 35 net carbs is tough but the results are worth it.

What has been your biggest challenge?

Getting use to eating 35 net carbs than moving to the next step. It was very difficult for me not to go over 75 net carbs in step 2. Cheating is also very hard. How do I cheat? Well I eat bad food but stay within or under the net carbs. The whole point of this is to eat cleaner so it’s not wise. If you do get 3 chicken tenders (15 net carbs) you’ll end up hungry later. Trust me!

What does a day look like for you?

This depends on the step. I will provide more detail next week on what my meals look like at every step. When I’m on Step 1, it looks like this,


  • 1/2 cup of regular Fiber One Cereal (14 net carbs)
  • Cashew milk (small portion just to get cereal wet (0 net carbs)
  • 1/2 cup of blackberries (3 net carbs) OR 1/3 cup of blueberries (4 net carbs)

If I want a lower carb breakfast I eat Costco’s Kirkland Protein Bars. I prefer the Chocolate Brownie. It nets 4 carbs. It’s so filling! I also try to drink 32 oz of water by 11 am.


  • Salad
    • 2 cups of lettuce (-2 net carbs)
    • 1 boiled egg (0 net carbs)
    • 6 cucumber slices (0 net carbs)
    • F-Factor Balsamic Vinagrette (0 net carbs) (I make this)

Boring yes but I enjoy this. Sometimes I’ll add avocado, chicken or salmon. My other go to lunch is

  • Roasted chicken ( o net carbs) (1/4 – 1/2 cup which is 2- 4 oz.)
  • 4 pieces of Roasted Asparagus (-2 net carbs)


I’m a major snacker and this accounts for most if not all of my eating on F-Factor. A usual snack day on 35 net carbs:

  • 1 cup of roasted sunflower seeds that have hulls with an edible yield (7 net carbs)
  • 20 medium baby carrots (-6 net carbs)
  • 3 cut up stalks of celery (-2 net carbs)
  • 60 Lilly’s Chocolate Chips (5 net carbs and YES I COUNT THEM!)
  • 2 tbsp of PB2/PB2 Chocolate (0 net carbs)


I eat so much that I don’t always have a full  dinner. When I eat dinner I eat the following:

  • Baked or pan seared Salmon (0 net carbs)
  • 1/2 cup roasted brussel sprouts/4-8 pieces of Asparagus (approx. -2 net carbs)
  • Glass of white wine (necessary)

I eat an array of food on different steps and even have tried various recipes. I’ll share my favorite meals, must have snacks, drinks, eating out choices and hacks  next week. If you have any questions don’t hesitate to comment on this post or DM me on Instagram.



  1. Kathy
    February 1, 2019 / 2:31 pm

    I loved your article. Full of great information. If I am trying to lose 20 pounds do you suggest step 1 for 30 days?
    Thank you

    • shantefenique
      February 17, 2019 / 3:59 pm

      Yes I suggest step 1 for 30 days!

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