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The
T-Factor Diet
Theory:
Essentially, the term
“T-factor” refers to the energy-using processes by which your body
turns food into fuel and burned fuel during exercise.
These natural processes referred to as thermic and thermogenesis
can be harnessed to help you lose weight.
It’s the fat in your diet that makes you fat. The
key to a permanent low amount of body fat is not cutting calories or
“dieting.” It’s a permanent low-fat diet.
The
T-Factor formula for weight loss:
- 20
to 40 grams of fat per day for women
- 30
to 60 grams of fat per day for men
Cutting
back on fats – learn to make low-fat
substitutions for the high-fat foods in the same group.
For example, use ground turkey instead of ground beef and use skim
or low-fat milk instead of whole milk or cream.
Anyone who has ever been on a diet know to stay away from fatty foods,
including fried foods and rich desserts.
But what about grains, breads, muffins, pasta, beans, rice, corn
and all those starchy foods? How about those high-calorie natural sweets
like dried fruits? Do you have to cut back on those to lose weight?
The answer is NO! You cannot get fat except by eating fat.
T-Factor
Sample Menu
- Breakfast:
banana or fresh fruit of choice; dry cereal; 1 cup of skim milk or 1%
milk; coffee or tea
- Lunch:
˝ cup of low-fat cottage cheese; assorted raw vegetables; whole wheat
crackers; fresh fruit; no-cal beverage
- Dinner:
1 serving Baked Chicken with Tarragon and Fennel; brown or wild rice;
green beans; whole-grain bread; tossed salad; no- or low-cal salad
dressing; fruit of choice; no-cal beverage
- Snack:
1 cup of plain, nonfat yogurt; fresh strawberries; graham crackers.
Overweight women who used the basic fat-gram formula of the T-factor Diet,
without making any effort to count or cut calories, had an average weight
loss of slight of 7 pounds the first three weeks of the diet and right
around a pound a week thereafter.
Quick
Melt Sample Menu
- Breakfast:
˝ banana, 1 ounce of dry cereal; 1 cup skim milk or 1% milk; coffee
or tea
- Lunch:
2 ounces of water-packed tuna, 1 teaspoon of mayonnaise; 1 whole
bagel; alfalfa sprouts and assorted raw vegetables; 1 apple; no-cal
beverage
- Dinner:
3 ounces of lean beef; 1 medium baked potato; 1 cup zucchini; 2 cups
of tossed salad; no- or low-cal salad dressing; no cal beverage
- Snack:
1 cup of plain, nonfat yogurt; 1 cup of strawberries; 2 graham
crackers
The average dieter will lose 9 to 12 pounds in three weeks.
Martin Katahn, Ph. 1989.
New York
: W.W. Norton & Company
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