Marie Chantal is princess of Greece and Denmark and one of the royals that is currently most talked about. The businesswoman, socialite and wife of Pablo from Greece has become the queen consort of the Hellenic country. In a symbolic way, since in Greece there is no monarchy. She is the daughter of one of the richest men in the world, Robert Warren Miller, creator of the stores Duty Free from the airports.

At 55, Marie Chantal has a fantastic figure, and in large part it is thanks to their routines and habits. He declares himself a fan of Peloton Bike (which many of us in Spain met thanks to the first season of the sequel to sex in new york, Just Like That) and Pilates.

She has a blog where she gives advice on nutrition, wellness and motherhood. And it is there that she has explained that follow the F Factor diet. It is a little-known diet in Spain that is based on combining lean proteins with carbohydrates rich in fiber, which are low in calories and keep you full throughout the day.

What is Marie Chantal’s Factor F diet?

The F Factor diet is a weight loss plan that focuses on combination of foods rich in fiber and lean protein. It differs from other types of diets because it does not propose the elimination of any food group such as carbohydrates or fats. In fact, it’s a diet that emphasizes flexibility and doesn’t place restrictions when it comes to eating out or enjoying a glass of wine. The F in the name of the diet refers to the first letter of fiber, since it is the main element.

This dietary guideline is based on making three meals a day plus a snack. It is designed to be low in carbohydrates, to be a satiating diet and to prevent hunger and frustration.

On her blog, Marie Chantal details the F-Factor diet nutritional plan she follows. Every day it takes

• 37 grams of fiber.
• 40 grams of carbohydrates.
• 20 grams of protein per meal.

The dietitian and nutritionist from Pamplona Adriana Oroz Lacunza (@adristylelife) explains that this diet does not stray far from healthy eating recommendations, except for the supplements it proposes, and follows the nutritional recommendations of the Mediterranean diet pattern by encouraging the consumption of fruit, vegetables, whole grains, legumes, and fruits. dry, like high-fiber foods.

Origin of the diet Factor F

The F Factor diet was created by dietitian Tanya Zuckerbrot. Since the publication of his book The F-Factor Diet: Discover the Secret to Permanent Weight Loss in 2006, the dietician has developed a brand of products around the diet. According to its creator, this diet helps you achieve healthy weight loss without depriving yourself of the foods you enjoy the most.

How is the F Factor diet made?

The F Factor diet places great emphasis on the consumption of Carbohydrates from fruits, vegetables, whole grains, nuts and seeds. To help the body adapt to this eating pattern, the diet consists of three phases or steps:

1. Phase 1. At this stage, which usually lasts about two weeks, we must incorporate at least 35 grams of fiber per day into our diet and eat less than 35 grams of net carbohydrates (total carbohydrates minus fiber). In addition, the total calories ingested daily must be between 1,000 and 1,200.
2. Phase 2. This phase, known as “continuous weight loss,” is continued until all the desired weight has been lost. Recommendations include consuming between 1,267-1,467 calories per day while maintaining high fiber intake. Net carbs increase to 75 grams per day.
3. Phase 3. This stage is known as maintenance. The recommendation is to consume 1,600 to 2,000 calories per day (based on body mass index, or BMI) and 125 grams of net carbohydrates per day, while maintaining a high fiber intake.

The nutritionist and dietitian Adriana Oroz recommends that we increase the intake of fiber through food and taking supplements, how would she approach this diet, It should be done in a staggered way. since they could generate certain digestive discomfort in certain people. In addition, it reminds us that fiber is a nutrient that our body does not absorb, so its excessive consumption can cause the drag of other nutrients and cause nutritional deficiencies.

How much weight is lost with this diet?

With the Factor F diet you can lose half a kilo a week. It is a healthy and balanced diet. Also, it is an easy type of diet to follow. By not being restrictive, it can help to maintain it over time and prevent us from falling into the rebound effect. The reality is that the word diet does not fully fit this dietary pattern, since diets usually last for a short time, while this plan provides long-term solutions and proposes habits that you can implement to improve your life and well-being.

Why fiber helps to lose weight?

The foods recommended on this diet are high in fiber, a nutrient known to help achieve and maintain a healthy weight. Fiber is digested slowly, keeping us full or feeling satiated for longer. In addition, it regulates intestinal transit avoiding constipation.

The nutritionist and dietitian Adriana Oroz explains that fiber itself does not make us lose weight, but it does help to better regulate our feelings of hunger during the day. However, this nutrient does have many other benefits:

• Research shows that diets high in fiber can lower cholesterol LDL (bad).
• Foods with higher fiber content tend to prevent sugar spikes in the blood.
• Eating a high fiber diet promotes bowel regularity.

What foods are eaten on the F Factor Diet?

The F Factor diet does not describe general guidelines on what to eat, although it does place a strong emphasis on eating healthy foods such as:

• High fiber foods. I eat fruits, non-starchy vegetables, and legumes like chickpeas
• lean protein. We find it in eggs, white fish, chicken, beef or fresh cheese.
• Complex carbohydrates. They must be integral so that their fiber intake is superior.

In addition, the F Factor diet also recommends get extra fiber through their fiber and protein bars, protein and fiber shakes and crunchy crackers. In fact, Marie Chantal declares herself a fan of crackers or salty cookies. These are made using bran, rye flour, a touch of salt, and water from springs in Norway. The royal she recommends eating them with avocado and smoked salmon or almond butter, bananas, and a drizzle of honey.

Another of his tips to follow this diet is to drink protein and fiber shakes. Her recipe calls for mixing together two scoops of protein and fiber powder (her favorite trick is one scoop of unflavored mix and one scoop of the chocolate-flavored supplement), almond milk, ice, and 1 cup of blueberries.

The F-Factor diet also warns against eating meat that is high in fat and encourages dieters to avoid saturated fat and added sugar.

Why is the F Factor diet ideal for women 50 and older?

The F Factor diet is ideal for women aged 50 and over because it is about a balanced diet. It is a lifestyle approach to eating healthy and delicious food.

Also, increasing fiber intake at that age can help regulate intestinal transit and maintain a balanced microbiota. In turn, taking lean proteins helps repair cells and tissues, and maintains muscle mass, helping to combat flaccidity.

Dietitian and nutritionist Adriana Oroz reminds us that at this age it is essential to maintain an active lifestyle to ensure that weight loss does not imply loss of muscle mass.

1-day menu of the Factor F diet by Marie Chantal

• Breakfast. 4 whole grain crackers with turkey and tomato + coffee with vegetable milk.
• Meal. Greek salad with chicken, tomato, cucumber, onion, olives and feta cheese.
• Snack. White yogurt with granola, blueberries, dark chocolate and peanut butter.
• Dinner. Steamed salmon and broccoli with sauteed spinach.