If you’re looking to improve your health with a new diet, you may have heard of the F-plan diet or high fibre diet. The high fibre diet has been proven to help people lose weight and keep it off without feeling deprived or hungry all the time. Not only is the f-plan diet / high fibre diet a viable method for weight loss, it also has quite a few other health benefits. Like with many diets, there are some drawbacks as well. So keep reading to find out about how it works, benefits, drawbacks and how it can help you to lose weight.

What is a F-Plan Diet or High Fibre Diet?

The F-plan diet is a high fibre diet. The term ‘F-plan diet’ originates from the book of the same name, created by british author Audrey Eyton in the 80’s. Because the book was published in the 80’s, the information in it is partially outdated. The author also released a more recent version of the book, called ‘The F2 Diet‘.

Fibre gives your body bulk and takes up space in your stomach. It also helps to push food along in your digestive system. A high fibre diet or F-plan is one that uses plenty of unrefined foods with added fibre content. With the consumption of high fibre foods you feel full quickly and therefore need to eat less.

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How Does it Work?

The F-plan is a diet that allows you to include plenty of fibre rich vegetarian foods. On average people should consume 25g of fibre daily but most people on western diets consume just 15g or less per day. The diet focuses on high fibre foods as well as foods that are low in fat. This diet plan includes whole grains, fruits and vegetables. You are encouraged to drink lots of water and eat small meals throughout your day to keep your metabolism working at optimal levels. Insoluble fibre is slowly digested, having the nice side effect of burning more calories because of that.

What Should You Eat?

Below you will find a list of high fibre foods:

Carrots

Corn

Brussels Sprouts

Broccoli

Asparagus

Artichokes

Turnip Greens

Green Peas

Raspberries

Apples

Bananas

Avocados

Strawberries

Dried figs

Lentils

Beans

Peanuts

Almonds

Pecans

Walnuts

Barley

Whole grain foods

Oats

If you are looking for an example of a meal plan, you can find one at eatingwell.com.

A Vegetarian Friendly Diet

A high fibre diet does not include meat unlike the keto diet and offers a wide range of natural foods. This makes it the perfect diet for vegetarians looking for ways to lose some weight. With high fibre meals it is possible to lose weight without having to starve oneself and whilst also enjoying every meal.

It is important to note that although many people believe that they need meat in order to get enough protein, there are actually plenty of protein rich foods available which can be eaten by vegetarians and vegans alike. In fact, there are plenty of vegetarian foods that contain good amounts of protein! These include peas, beans, nuts as well as tofu (which can easily be made at home).

Pros and Cons

Fiber is great for maintaining bowel health and keeping your digestion moving along. If you’re trying to lose weight by adding fiber to your diet, remember that high-fiber meals are more filling than low-fiber ones. So watch portion sizes if you’re cutting calories. However let’s look at some more pros and cons to note about this diet:

+ Helps bowel health

+ Promotes weight loss due to higher satiety

+ Reduces risk of certain cancer and diseases

+ Can improve blood sugar levels

+ Lowers cholesterol

+ Vegetarian friendly

– Flatulence

– Abdominal pain

– Constipation (you need to drink more fluids)

– Bloating

– Low protein

Due to the slower absorption of sugar, a F-plan diet / high fibre diet can also help if you have diabetes. Please talk to your doctor before starting any diet, just to be on the safe side.

Conclusion

Fibre is essential for your digestive health. Going vegetarian can be a healthy diet change. Studies have shown that those who follow plant-based diets have a lower BMI (body mass index) and are less likely to develop obesity related illnesses like diabetes. In addition, fruits and vegetables provide necessary vitamins and minerals to keep your body functioning at its best.

Even though there are some drawbacks, a high fibre diet is still a tremendously healthy way to lose weight, especially if you are vegetarian. Unlike other diets, there aren’t really serious health risks. Just keep in mind to drink more fluids and make sure to get enough protein.