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What is the F-Factor Diet and Why is Fiber Important for Weight Loss?
Stephanie E - Jenny Craig posted a post in Eat Well
Fiber 101 If gritty bran cereal is the first thing that comes to mind when you hear the word “fiber,” don’t worry — there are plenty of delicious, fiber-packed foods to choose from instead. Fiber is part of a healthy diet, and a diet high in fiber may help you achieve and maintain a healthy weight.2 There are two main types: soluble and insoluble. Fiber isn’t digested by the body the same way other foods are. Instead, it moves through your system, mostly intact.2 Soluble fiber dissolves in water and turns into a gel-like substance, which slows digestion and helps promote feelings of fullness, which can be helpful for weight loss.3 Soluble fiber may also help to lower LDL cholesterol and blood sugar levels.2 Insoluble fiber doesn’t dissolve in water. Instead, it moves through your digestive system to help move waste out of your body. Foods containing insoluble fiber are naturally filling, which can be helpful for keeping your appetite under control. Fruits, vegetables, grains, nuts and seeds are all great sources of dietary fiber and nutrients. Learn more about fiber and weight loss. What is the F-Factor Diet? Photo by FOODISM360 on Unsplash The F-Factor Diet is a high-fiber, low-fat diet designed for weight loss.4 Dietitian Tanya Zuckerbrot created the F-Factor Diet after noticing the beneficial effects that a high-fiber diet had on her patients’ health and weight.5 The “F” in the F-Factor Diet stands for “fiber,” and with good reason: You’ll eat high-fiber meals to help keep calories down, while staying satisfied.6 On the F-Factor Diet, you’ll eat three fiber-rich meals each day that include healthy carbs and lean protein, plus one snack.7 There are three “Steps” in the program with different net carb requirements. Not sure what net carbs are? We’ll explain. Net carbs: what they are & how to calculate them Not all carbs are created equal. “Net carbs describe the simple and complex carbs your body digests and absorbs, minus their fiber and sugar alcohol content,” says Briana Rodriquez, Registered Dietitian Nutritionist at Jenny Craig. “Tracking your net carbs allows you to see how many carbohydrates you’re actually digesting, because fiber isn’t digested by the body,” she explains. This is why net carbs are a key part of the F-Factor Diet. If you follow the diet, you’ll use the program’s equation to calculate them:4 Grams of Total Carbs – Grams of Fiber = Net Carbs For example, if you ate 65 grams of carbohydrates and 54 grams of fiber throughout the day (65 – 54), your net carb total would be 11 grams. As you progress through the diet, you’ll increase the daily number of net carbs you’re allowed.4 Step 1: Stay under 35 grams of net carbs per day Step 2: Eat a maximum of 75 grams of net carbs per day Step 3: Eat a maximum of 125 grams of net carbs per day With the F-Factor Diet, fiber is definitely in your future How much fiber you’ll eat on the F-Factor Diet: During Step 1, your goal is to eat 35 grams of fiber every day, at minimum.4 The diet doesn’t limit how much fiber you can eat per day. How much fiber should you really be eating? The Food and Drug Administration’s (FDA) daily fiber recommendation is 25 grams, based on a 2,000-calorie diet, but the amount of fiber you should have may vary, depending on your calorie needs.8 You’ll be encouraged to create a food journal to track your meals, which you’ll use to log your total carbohydrates and fiber and calculate your net carbs. What about exercise? The F-Factor diet doesn’t require exercise, but strength training is recommended over cardio.9 “Balanced nutrition should come first if you want to lose weight and live a healthy lifestyle,” Rodriquez says, “but cardio and strength training are both important for weight loss and health — don’t pass up one for the other.” While cardio exercise is great for heart health, strength training helps to build muscle. Plus, muscle burns more calories than fat at rest, which could help you to maintain your weight in the long run. (Here’s how to start your own strength training routine.) Balance is key It’s true, you don’t need to cut out carbs to lose weight. But the type and amount of carbohydrates you eat, along with the other foods you incorporate into your diet, are crucial. The F-Factor Diet’s emphasis on high fiber and lean protein is a good thing, says Rodriquez, but she cautions that upping your fiber content drastically can have an uncomfortable outcome. Gas, bloating and abdominal pain are all common side effects of too much fiber, so it’s important to stay well hydrated.10 And rather than overdoing it with fiber supplements, try to eat a variety of fiber-rich foods instead, focusing on non-starchy vegetables (broccoli, celery, mushrooms, tomatoes, and more), fruits and legumes, Rodriquez suggests. High-fiber foods (like non-starchy vegetables) can add volume to your meal without loading on the calories, which is helpful for weight loss. If you’re following the F-Factor Diet without the guidance of Zuckerbrot or her nutrition team, you may need to do a little research to follow the diet to a T. The program currently doesn’t have pre-planned menus, so you’ll need to cook, portion and track your meals and snacks on your own, paying careful attention to the Nutrition Facts labels to find out how many net carbs you’re consuming. A fiber-rich diet can be convenient (and good for weight loss!) If you’re not sure how much fiber you should have to support your weight loss goals, Jenny Craig can help! You won’t be required to track calories or net carbs to live a balanced lifestyle — we’ll do all the hard work for you. Easy-to-follow menus Jenny Craig’s dietitian-designed weekly menus aim to provide a minimum of 25 grams of fiber per day, says Rodriquez, so you’ll be well within the FDA’s recommendations. Eat 6X a day Delicious, ready-to-go foods won’t weigh you down — or keep you in the kitchen. Entrées are ready in minutes, so you can savor your meal and get back to your day. Enjoy flavorful American comfort food, Asian-inspired dishes, Italian-style classics, and more, plus snacks and shakes, all conveniently portioned to help you stay on track. The fiber content in Jenny Craig foods can vary, so you’ll balance them with servings of nutrient-dense fruits and vegetables. Check out these popular entrées that are good sources of fiber: Cauliflower Fried Rice with Chicken & Vegetables: 4g fiber, 10g fat Cheesy Chicken and Rice Bowl: 4g fiber, 10g fat Margherita Pizza: 4g fiber, 4.5g fat Pulled Pork with BBQ Sauce & Vegetables: 4g fiber, 11g fat Three Cheese Tortellini with Chicken: 4g fiber, 10g fat Get the support you need You don’t need to figure out how to lose weight on your own! You’ll have the support of a dedicated weight loss coach to guide you along the way. Chat with your coach to walk through your menu, pick up your food (or get it delivered right to your door) and talk through your plans for the week. Learn healthy habits for life Once you reach your goal, we’ll be here for you, too. You’ll take the tools you’ve discovered throughout your weight loss journey and learn more strategies to help you maintain your weight. Ready to give Jenny Craig a try? Learn more about adding healthy sources of fiber to your diet and get the tools you need to succeed: Chat online with a Jenny Craig weight loss coach to get started today! Sources: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/ [2] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [3] https://medlineplus.gov/dietaryfiber.html [4] https://www.ffactor.com/living-ffactor-calorie-counting/ [5] https://www.ffactor.com/our-founder/ [6] https://www.ffactor.com/what-is-f-factor/ [7] https://www.goodhousekeeping.com/health/diet-nutrition/a27508457/f-factor-diet/ [8] https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/factsheets/dietary_fiber.pdf [9] https://www.ffactor.com/press/eat-not-9-ways-megyn-kelly-stays-slim-45/ [10] https://www.healthline.com/health/food-nutrition/too-much-fiber Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!) -
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Warm Salad Recipe Ideas You've Probably Never Tried
Stephanie E - Jenny Craig posted a post in Recipes
Photo by Brooke Lark on Unsplash Warm Mushroom and Spinach Salad with Mustard Vinaigrette Serves 2 Pairs great with Bourbon Steak or Chicken Marsala Mushrooms are packed with vitamins and minerals and may help boost your immune system.1 Shallots add a sweet and savory flavor without the sharpness of onions or the pungency of garlic (but feel free to substitute shallots with either of these). A little parsley, mustard and vinegar brings it together quickly and simply. Ingredients: 1 tablespoon olive oil 1 medium shallot, sliced 1 8 oz. package of mushrooms (your choice), chopped Salt and pepper 2 teaspoons mustard 1 tablespoon fresh parsley, chopped 4 cups baby spinach Red wine vinegar, to taste Cooking instructions: Warm oil in a medium skillet or wok over medium heat, then add the shallots while you chop the mushrooms. The shallots will be browning when you add the mushrooms. Stir frequently until the mushrooms are cooked to your liking. Season with salt and pepper. Depending on the type of mushrooms you use, they may release liquid that will be part of the dressing. Shut off the heat and mix in the mustard. Stir until thoroughly mixed, and top with parsley. Toss with spinach and serve. Add a splash of vinegar as you toss the salad. Photo by Junghee Choi on iStock Warm Green Bean and Tomato Salad Serves 2 Pairs great with Chicken Margherita or Cheese Ravioli This salad brings together two vegetables we always have on hand. Crunchy green beans and juicy tomatoes make a deliciously savory combination. Green beans are good sources of iron, vitamin C and fiber.2 Tomatoes are loaded with lycopene, an antioxidant.3 (Here’s everything you need to know about antioxidants.) Combined with basil, balsamic vinegar and spinach, these reliable staples really come to life. Ingredients: ½ tablespoon olive oil 1 ½ cups green beans, chopped 1 cup grape tomatoes Salt and pepper ½ tablespoon balsamic vinegar 1 tablespoon fresh basil, chopped 4 cups baby spinach Cooking instructions: Add the oil to a medium skillet over medium-high heat, then add the green beans and tomatoes, cooking until the tomatoes blister. Press the tomatoes until they split; the juice will be the base of the dressing. Stir to coat the beans. Season with salt and pepper. Shut off the heat, stir in the vinegar and sprinkle with basil. Toss with spinach and serve. Photo by dsnyder427 on iStock Warm Blueberry and Snap Pea Salad with Lemon and Bok Choy Serves 2 Pairs great with Roasted Turkey with Gravy & Cauliflower Mash or Ham & Swiss Baguette Besides being delicious, blueberries are the original superfood and king of antioxidants, while snap peas are rich in vitamin A and beta-carotene4 to support your immune system. Add the zesty freshness of lemon juice and the crunch of bok choy and you’ve got a unique and healthy dish that’s ready in minutes. Ingredients: 1 teaspoon olive oil 1 ½ cups snap peas 1 small bok choy, chopped ½ cup blueberries Juice from ½ lemon 1 tablespoon fresh cilantro, chopped 4 cups baby spinach Cooking instructions: Add the oil to a wok or skillet over medium-high heat, then add the snap peas and bok choy, cooking until they are bright green. Add the blueberries and cook until softened. Stir to coat the veggies with the juice from the blueberries. Shut off the heat, stir in the lemon juice and top with cilantro. Toss with spinach and serve. Which warm salad recipe is your favorite? Let us know in the comments! Nicki Miller Nicki is a journalist with expertise in healthy eating and exercise. She is the former editor-in-chief of Competitor Running and managing editor of Women's Running magazines and writes articles and crafts recipes for a variety of websites and publications. She also loves cycling, making music and is wild about cats, dogs and other animals. Favorite healthy snack: anything with nut butter! Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!) -
ali_
Just got my food! The cinnamon rolls are delicious! I could cry I am SO happy to finally have my food and get going! Day 1: here we go!
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Good luck Ali, I know you're going to do great. Yes the Cinnamon Rolls are awesome, feels like I'm cheating. Make sure to drink plenty of water. Keep posting to let us know how you're doing.
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DNA Decoder Plan FAQ: Your Questions, Answered
Annamarie H - Jenny Craig commented on Elisa - Jenny Craig's post in DNA
@AMLS give us a call at 1-800-536-6922 and we sill help you with your online account. -
DeborahJN
I’m new here. Just got my food today. Consultant will call me this evening. I start the rapid loss program tomorrow. I would love your support. I have 30 lbs to lose. I have issues with binge eating sweet salty foods. Hoping I’ll succeed on Jenny Craig.
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I'm starting today! Just stick on the plan - that's what I keep telling myself. Stick to it and it'll work! I have about 50+ lbs to lose!
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ali_ changed their profile photo
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Healthy Fats Vs. Bad Fats: How to Tell the Difference
Elisa - Jenny Craig commented on Jenny Craig's post in Eat Well
Hi Olga, Congrats! What great news. Keep up the hard work and healthy habits - we know you'll reach your goal! -
Jenny Craig Online: At Home & On Your Schedule
Elisa - Jenny Craig commented on Sarah S – Jenny Craig's post in Jenny Craig News
Hi Sonia, On average, the program is less than $25 a day in the U.S and includes breakfast, lunch, dinner and two snacks. Give us a call and we'd be happy to get you set up on a plan that fits your needs and lifestyle. 1-866-706-4042 -
Healthy Fats Vs. Bad Fats: How to Tell the Difference
OlgaC70 commented on Jenny Craig's post in Eat Well
I have diabetes and every since I’ve been on JC I have not only lost weight but my sugar has been normal I have been on the program for 4 weeks and I’ve lost 11 lbs YAH I FEEL GREAT I want to lose another 25 lbs -
Jenny Craig Online: At Home & On Your Schedule
Guest commented on Sarah S – Jenny Craig's post in Jenny Craig News
how much is your complete meal 7 days a week? -
stacey100 changed their profile photo
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Sherry crazy fun Holmen
Excited to be back on Jenny Craig! Great time to eat great food that is delivered during these challenging times! I was going to be a member of the Corona 30# gain group if I didn't get a handle on things!
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Welcome back to Jenny! If you want to get daily inspiration and encouragement, hop on over to the Daily Sharing thread in the Tips and Wisdon conversation topic.
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ali_
Hi! Starting this next week once my food arrives! How are people adjusting after they've lost the weight? I've tried every diet on my own and can't seem to do it alone. Excited to have an exact menu and food plan to follow! My SW: 174 GW: 120
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Hi Ali, I started Jenny Craig on January 6, 2020 and as of today I've lost 38 pounds. This weight loss has made a major impact on my life because all of my clothes got very big and loose so I had to buy some new clothes. The food is fabulous and I follow my menu and only eat what is on my menu. I'm on a reduced fat diet which i found out from my DNA test. I'm so happy that you are going to start Jenny Craig, you are going to see changes immediately and I wish you success on your journey to getting to your goal weight. : )
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@susie59 that is incredible! I am so proud of you! Is the DNA test worth it?
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the DNA test was well worth it. I found out that I needed to be on a reduced fat diet and it has been awesome. Once you get your food, you are going to be so happy on Jenny Craig. It is so easy to follow and the food is wonderful. You'll see your weight going down and it's an incredible feeling.
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Susie59
I've been on Jenny Craig for 3 months now on a Reduced Fat menu and have now lost 38 pounds. I'm very proud of myself for continuing to never eat anything that isn't on my menu for the week. I wish everyone else success too.
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How do you never eat anything that isn't on your menu?
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Hi Lady H, motivation is the key. Because I've lost 38 pounds since January, 2020, I will always only eat what is on my menu. I also stagger my eating and drink lots of water. I also have projects that I enjoy and that keeps my mind busy. I am never hungry because I'm eating such healthy food and limited carbs and that makes a difference. Carbs turn to sugar which makes you hungry. Jenny Craig is so balanced and that is why I'm not hungry. I know you can do it too. In your book that you got when you started, there are also free additions you can eat but in a moderate amount. That might help you too. Wishing you lots of success.
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Brad_in_VA
I was just informed by my local support person that they are no longer doing the face-to-face counseling. We just call in and talk and then place our order for curb-side pick up. Are all of the local offices doing this now?
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Virginia Beach is also doing this.
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Same in Fitchburg MA - but staying on track!
silversneakers.com has on line classes 😊👍
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Yes, here in the DFW, TX areas as well.
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Yari36
I just completed week two on the rapid wt loss program and I’m a little disappointed. The first week I lost 6 pounds. I just weighed myself today’s at week 2 and I only lost one pound 😞 is this normal? Any suggestions?
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Talk to your consultant for sure about this, but I do know that the first week is a big drop, the second isn't as big. It all averages out. Just keep working the program and be proud of 7 lbs down in 2 weeks...That's fantastic!
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Our R.D. Created a Grocery Store List to Make Shopping a Breeze
Stephanie E - Jenny Craig posted a post in Eat Well
How to simplify your next grocery shopping trip When you’ve got a busy week ahead, the last thing you’ll want to do is head to the grocery store unprepared. Keep these tips in mind! Consider what’s in season (and on sale!). Scan the weekly ads for the best deals, but try to be mindful of the season you’re in. Fruits and vegetables taste even better when they’re in season, compared to other times of the year. Map out your trip. Start with the produce section (produce can usually be found around the perimeter of the store) and end with the refrigerated and frozen sections to keep all your groceries fresh. Stock your car with reusable grocery bags. Say farewell to bags with torn handles and collapsed bottoms. Sturdy, insulated totes with thick handles will make sure you’ll never fall victim to a ripped bag again. Which healthy foods should you put on your grocery list? Try adding these options to your cart — we’ve also included our suggested serving sizes at the bottom of the post to help keep you on track with your weight loss goals. Adding some Fresh & Free Additions — non-starchy vegetables, condiments and more — is a great way to add more nutrients, fiber and flavor into your meals. We’ve marked them with an asterisk (*) so you can find them easily. Fruits Photo by Alex Block on Unsplash Fruit makes a delicious addition to overnight oats, smoothies, and yogurt parfaits. Compared to apples and bananas, berries and melons can be lower in sugar and carbohydrates. In moderate portions, they’re healthy alternatives to baked goods and sweets, making them a good choice for weight loss and maintenance. Just keep an eye on the size of your portions, Rodriquez suggests. Consider buying a bag of frozen berries if you don’t think you’ll finish them before they get moldy. And if you’re feeding more than just yourself, opting for frozen produce is a cost-effective way to buy in bulk while reducing waste. Add these to your cart: Apples Avocados Bananas Cantaloupe Lemon* Lime* Oranges Raspberries Strawberries Watermelon *Fresh & Free addition Vegetables Vegetables are available in a wide variety of colors, flavors and textures, and should make up the bulk of your grocery list. Non-starchy vegetables, like broccoli, celery, cucumber and spaghetti squash, are great for adding more volume to your meal. Photo by Iñigo De la Maza on Unsplash Most vegetables are excellent sources of dietary fiber, which could help with weight loss. When paired with a reduced-calorie diet, research shows getting plenty of fiber may help support your weight loss goals, and may even help you stick to your healthy eating habits.1,2 Add these to your cart: Artichokes* Asparagus* Broccoli* Brussels sprouts* Carrots* Cauliflower* Collard greens* Cucumbers* Garlic* Green beans* Herbs* Kale* Mushrooms* Onions* Peppers* Spaghetti squash* Sweet potatoes Tomatoes* Yams Zucchini* *Fresh & Free addition Pantry Staples What’s the one thing you’ll always find in Rodriquez’s basket? Peanut butter! Photo by vaaseenaa on iStock Rodriquez recommends swirling a teaspoon of nut butter into your oatmeal or spreading it over a thin slice of baked sweet potato for a fiber-rich “toast.” When you start filling your cart with pantry essentials, check out the Nutrition Facts label and ingredients list. Some items, like salad dressings, pasta sauces and even peanut butter, can contain a surprising amount of added sugars, she explains. To stick to your weight loss goals, try to reduce your sugar intake where you can and opt for no-sugar added varieties. Add these to your cart: Beans and lentils Brown rice Coffee* Hot sauce* Low sodium broth* Mustard* Nonstick cooking spray* Pasta Pasta sauce Peanut butter, or other nut butter Pickles* Quinoa Red wine, champagne or balsamic vinegar* Rolled oats, steel cut oats, or quick oats Spices* Vanilla extract* (great for adding to oatmeal and coffee) *Fresh & Free addition Lean Proteins Including lean protein in your diet could help support your weight loss goals, Rodriquez says. Look for the leanest ground meat you can find. Or, purchase lean cuts of meat, like chicken or turkey breast, tenderloin, eye of round roast, top sirloin, and filet. Photo by Angela Bailey on Unsplash If you don’t eat meat, check out these 14 vegetarian-friendly protein sources. Add these to your cart: Eggs Fish Ground beef, chicken or turkey Shellfish Tofu Veggie burgers Dairy & Dairy Alternatives Dairy products can be a good source of protein, calcium, potassium and other nutrients, Rodriquez says. She suggests enjoying smaller portions and checking the Nutrition Facts label, especially if you’re trying to reduce your sodium. A 2/3 cup of cottage cheese contains over 300 milligrams of sodium — more than 15% of the sodium you should have in an entire day!3 Add these to your cart: Almond milk, flavored or unflavored Cheese, fat-free or low-fat Cottage cheese, fat-free or low-fat Greek yogurt, fat-free Milk, low-fat or nonfat Rice milk, plain, fat-free Soy milk, light Frozen Food Essentials Photo by Pixabay on Pexels When certain produce isn’t in season, the freezer section is the best place to look. Frozen veggies and fruit can be just as delicious and nutritious as fresh varieties, says Rodriquez, since they’re picked at the height of ripeness. Freezing helps to lock in intense flavor and healthy vitamins. If you don’t think you’ll finish a bag of leafy greens before they go bad, the freezer section is another good place to pick up these nutrient-rich vegetables. Frozen greens, like spinach and kale, are best when cooked or blended. They make tasty additions to smoothies, pasta and soup. But avoid adding them to salads, since defrosted greens won’t have the same crisp texture as the fresh kind. A blend of different produce items can make a surprisingly delicious smoothie — just give this Blueberry Cauliflower Smoothie a try! Add these to your cart: Blackberries Blueberries Cabbage* Cauliflower rice* Corn Peas Spinach* *Fresh & Free Addition Get a head start on your week by trying these 13 meal prep tips that’ll help support your weight loss goals, too. And if you need some inspiration in the kitchen, check out these easy-to-make recipes featuring plenty of Fresh & Free Additions. Recommended serving sizes for weight loss Support your weight loss goals by being mindful of your portion sizes at meal times. Check out this infographic for some visual cues. Here are a few other helpful guidelines: Fruits: Try to stick to between ½ - ¾ cup per serving Non-Starchy Vegetables (think: asparagus, broccoli): Load up your plate! 1 cup is a great serving size Starchy Vegetables (think: potatoes, corn): Try to stick to ½ cup per serving Dairy: Try to stick to ½ cup – 1 cup, depending on the product Healthy Fats (think: nut butter, olive oil): 1 teaspoon per serving Make sure to check with your Jenny Craig coach before adding anything to your plan so you can ensure you stay on track! If you’re tired of grocery shopping while trying to lose weight, Jenny Craig can help! You’ll enjoy delicious chef-crafted meals for breakfast, lunch and dinner (plus snacks and dessert) that are ready to go when you are. The Jenny Craig program takes the stress out of eating healthily: There’s no complicated cooking instructions, calorie-counting or measuring, just great food and personalized support from a dedicated weight loss coach. We even offer delivery! Get 2 weeks of our chef-crafted food delivered straight to your doorstep. Plus, connect with your coach by phone or video chat. Ready to get started? Connect with us today and ask how you can get FREE delivery. Sources: [1] https://nutrition.org/dietary-fiber-an-integral-component-of-a-successful-weight-loss-intervention/ [2] https://academic.oup.com/jn/article-abstract/149/10/1742/5512578?redirectedFrom=fulltext [3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/560705/nutrients Stephanie Eng-Aponte Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego. Favorite healthy snack: green apple slices with sunflower butter Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!) -
Servings: 5 total servings Per serving: 1 cup = 1 serving Exchanges per serving = 1 vegetable, ½ protein, ½ fat Ingredients: 1 medium head of cauliflower, rinsed (about 24 oz.) 1 tablespoon sesame oil 2 egg whites 1 large egg Pinch of salt Cooking spray ½ small onion, diced fine 2 garlic cloves, minced ½ cup frozen peas and carrots 5 scallions, diced, whites and greens separated 3 tablespoons low sodium soy sauce, or more to taste Instructions: Rinse, then remove the tough stem and core of the cauliflower. Let the remaining cauliflower dry completely. Coarsely chop into florets, then place half in a food processor and pulse to create small pieces with the texture of rice or couscous. Don’t overprocess, or it will get mushy. Set aside and repeat with the remaining cauliflower. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt and set aside. Heat a large pan or wok over medium heat and spray with cooking oil. Add the sesame oil and sauté onions, garlic, scallion whites, peas and carrots, about 3-4 minutes, or until soft. Raise the heat to medium-high. Add the cauliflower “rice” to the wok or pan with soy sauce. Mix, cover and cook approximately 5-6 minutes stirring frequently, until the cauliflower is slightly crispy on the outside, but tender on the inside. Create small divot in vegetables to scramble the eggs. Slowly begin to mix into the rest of stir-fry until fully cooked. Remove from heat and mix in scallion greens. Enjoy a bowl of cauliflower fried rice! -
Joyce B
This is Day 10 that I have been on Jenny Craig Rapid Results menu. I have to say I am a little disappointed as I have lost only 3.5 pounds. I have not cheated and I have stuck with the program. I did make a mistake of eating 1/2 a banana for fruit instead of 1/4 banana. I also had 1 tsp. of vodka with my diet tonic water. Other than that, I have been proud of the way I have stuck to the menu. Also, I have started walking/exercise every other day. Any suggestions?
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Be sure to speak with your consultant - he or she will be able to help troubleshoot. You may also want to download the Jenny Craig app (if you haven't already) so your consultant can also view what you are consuming each week and your activity level. Hope this helps!
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aaschultz
How do you dress up your tortilla soup? I am struggling with something to go with that or compliment it.
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What Are “Free” Foods and Can They Hinder Weight Loss?
Elisa - Jenny Craig commented on Elisa - Jenny Craig's post in Eat Well
Hi Karen, Thank you for your comment. Depending on your plan, fruit intake may vary by week. However, most plans feature at least 1-2 servings of fruit (1/2 cup per serving) a day. Let us know if you have any other questions! -
Ask an R.D.: What's the Quickest Way to Lose Weight Safely?
Elisa - Jenny Craig posted a post in Live Life
1. Reduce your calorie intake moderately Photo by Louis Hansel @shotsoflouis on Unsplash Remember the phrase, “calories in, calories out”? Well, it’s true! While some diets may claim that the number of calories you eat doesn’t matter, healthy, sustainable weight loss comes down to how many calories you take in vs. how many you burn. In other words, to lose weight, you likely need to take a combined approach and reduce your calorie intake while burning more calories through exercise — known as the 80/20 rule for weight loss. How many calories you should eat a day to lose weight will depend on several factors, including your age, sex, how much weight you need to lose, and your activity level. But in general, most experts — including Rodriquez — recommend reducing your calorie intake moderately. “I don’t recommend going below 1,200 calories daily. For some people even that is too low” she says. “Coupled with the right type of weight loss and exercise plan, this can be the safest, quickest way to lose weight.” Briana explains that cutting calories too drastically can lead to feelings of extreme hunger, potentially causing you to overeat unhealthy foods later. 2. Strengthen your workout routine Photo by oatawa on iStock If you’re already getting your heart pumping regularly with cardio exercise, great! However, Rodriquez says it’s important to include strength training. “This type of exercise is great for weight loss and your overall health,” she explains. Not only does strength training — also called resistance training — help you manage your weight by giving your metabolism a boost, but the Mayo Clinic reports that it has numerous other health benefits. For instance, resistance training can reduce the risk of osteoporosis by strengthening your bones. It also can be helpful for managing certain chronic conditions, such as arthritis, diabetes and heart disease.1 How often should you do strength training exercises? Experts recommend trying them at least two times per week.2 “Doing resistance training doesn’t mean you need to join a gym,” Rodriquez explains. “Body weight exercises like squats, push-ups and planks are great exercises you can do at home that don’t require any equipment.” She points out that it’s best to get your doctor’s OK before starting a new exercise program. New to strength training? Check out these 6 tips to start a strength training routine. 3. Try intermittent fasting Photo by Moritz Kindler on Unsplash One of the greatest scientific breakthroughs in weight loss revolves around the concept of intermittent fasting, which aims to put your body in a natural fasted state where it can begin to burn stored fat as fuel.3 Intermittent fasting doesn’t require that you abstain from eating for days (or even a single day); rather, it simply means that you limit your eating to certain hours of the day — preferably during daylight hours, so you can take advantage of the weight loss and health benefits that might come from following your natural circadian rhythms.4,5,6 With intermittent fasting, all of your meals and snacks should be consumed during a certain time frame. For example, you could eat during a 12-hour time period, followed by a 12-hour break in which no foods or caloric beverages are consumed (most of this time is spent sleeping). So, if you finish your last meal at 7 p.m., you would have your next meal at 7 a.m. Jenny Craig believes so strongly in the effectiveness of intermittent fasting that our latest weight loss program integrates the cutting edge science. With our new My Rapid Results program, you could lose up to 16 pounds in the first four weeks,† after which you transition to a more gradual, rate of weight loss of 1-2 pounds per week. Our menus are created by registered dietitians and nutritionists to ensure you’re getting the nutrients you need while losing weight. †First 4 wks only. Avg. weight loss 11.6 lbs. for those who completed the program. Our program is so effective, in fact, that in addition to several other categories, U.S. News & World Report recently ranked Jenny Craig as a top fast weight loss diet! 4. Use your DNA to your advantage To help maximize your weight loss efforts, you might want to look at your DNA. That’s right: Groundbreaking research has shown that your own unique genetic makeup along with environmental/lifestyle factors may influence a number of weight loss and weight maintenance variables, including:7,8,9 How your body is likely to process carbohydrates, fat and protein How your body is likely to respond to cardio exercise How your body is likely to respond to strength training Having this type of information can give you insight to help you break past any weight loss barriers or even a weight loss plateau. For example, if your DNA indicates that your body may not process carbohydrates efficiently, a lower-carbohydrate plan, one that emphasizes lots of healthy, non-starchy vegetables and moderate amounts of whole grains, may be better suited for your body. On the other hand, if you find that your body is likely to processes carbohydrates efficiently but is less efficient at processing fats, then a lower-fat plan may be more optimal for you. Jenny Craig’s new DNA weight loss kit takes these insights and provides you with a recommended meal plan that may help maximize your efforts. Learn more about our latest innovation here. 5. Stay hydrated Photo by Polina Tankilevitch on Pexels You’ve probably heard that drinking enough water can help you lose weight, but does it really work? “Yes! Getting enough healthy fluids, especially water, can be one of your best allies in your effort to lose weight,” Rodriquez says. “It’s quite common for people to mistake thirst for hunger. Drinking water before eating can help you determine how hungry you truly are.” To help boost your weight loss efforts, Rodriquez recommends that you aim to drink at least eight, 8-ounce glasses of water per day. If you’d like a flavor boost, try adding some fresh fruit or cucumber to your water, or try calorie-free sparkling water. 6. Focus on eating healthy foods Photo by Ella Olsson on Pexels According to Rodriquez, a healthy eating plan for weight loss includes lots of non-starchy vegetables, a moderate amount of whole grains and lean protein, and a small amount of healthy fats, along with a serving or two of low-fat dairy. “Healthy fats and protein can aid weight loss by helping you feel more satiated and less likely to overeat,” Rodriquez explains. “And vegetables are a great way to get the nutrients you need while filling up on fewer calories.” What about fruit? “While fruit is a nutritional powerhouse, if you’re trying to lose weight quickly, we recommend sticking to one to two servings per day,” Rodriquez explains. As part of your healthy-eating plan, also make sure to keep your diet low in saturated and trans fats, cholesterol, sodium and added sugars. 7. Get enough fiber Fiber is important for so many reasons. In fact, the Mayo Clinic reports that getting enough dietary fiber could help:10 Lower your cholesterol levels Control blood sugar levels Reduce your risk of heart disease It’s also helpful for weight loss, as its bulk helps you feel fuller longer, which could make you less likely to overeat. Foods that are higher in fiber also tend to be less energy-dense, meaning they have fewer calories, ounce for ounce, than other types of foods. How much fiber should you get a day? Experts recommend women should aim to get at least 28 grams of fiber per day; men should aim for 33 grams or more.11 Rodriquez notes, “Some of the best sources of fiber include beans, peas and other legumes; fruits and vegetables; nuts and seeds; and whole grains.” 8. Eat frequently throughout the day If you’re trying to lose weight, you may think that skipping meals can help by reducing the number of calories you eat. But the opposite is often true: Depriving yourself of regular meals and snacks can cause you to be ravenous at your next meal and encourage overeating. “If you’re overly hungry, you may be tempted to reach for higher-calorie, less-healthy foods,” Rodriquez says. “Skipping meals can also cause dips in your blood sugar, which can cause your energy levels to plummet and lead you to reach for quick-energy foods such as candy and cookies.” So, how often should you be eating? We recommend eating three evenly spaced meals and three healthy snacks a day. We hope we’ve given you useful information and tips on the best way to lose weight quickly and safely — in time for your next big event or trip. Do you want to lose weight without giving up the foods you love? Book an appointment with a Jenny Craig coach today and see how our science-backed program can help you reach your weight loss goals. Sources: [1] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 [2] https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html [3] https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156 [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/ [5] https://www.npr.org/sections/thesalt/2015/03/10/389596946/circadian-surprise-how-our-body-clocks-help-shape-our-waistlines [6] https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx [7] https://www.ncbi.nlm.nih.gov/pubmed/27581055 [8] https://europepmc.org/article/med/29568104 [9] https://www.ncbi.nlm.nih.gov/pubmed/12740450 [10] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 [11] https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-7/ Carole Anderson Lucia Carole is an award-winning journalist based in Southern California who specializes in health and wellness topics. Her work has appeared in Parents, Fit Pregnancy, Mom & Baby, Yahoo News, Viv magazine and Lifescript. She's won several national awards for her work including a National Science Award and two National Health Information awards. A frequent contributor to Jenny Craig’s Blog, Healthy Habits, she enjoys gardening, spending time at the beach and adopting far too many rescue animals in her spare time. Favorite healthy snack: jicama dipped in homemade hummus Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing! -
What Are “Free” Foods and Can They Hinder Weight Loss?
KarenKK commented on Elisa - Jenny Craig's post in Eat Well
how much fruit am I able to consume daily on Jenny Craig? -
Photo by knape on iStock Mistake #1: You’re skimping on vegetables. A diet that encourages eating high-fat, protein-rich foods means enjoying all of the cheese, bacon and butter you want, right? Unfortunately, this myth is too good to be true. When you’re following the keto diet, you have to make even more of an effort to get low-carb vegetables into your diet. Folate, selenium and vitamin C are just some of the nutrients that you might become deficient in if you’re not eating enough fruits and vegetables, and many non-starchy vegetables are loaded with these essential nutrients.1 The fix: Focus on integrating at least one vegetable at each meal. Non-starchy vegetables like asparagus, broccoli, spinach, mushrooms, kale, bell peppers and Brussels sprouts are low in carbs and rich in many other essential nutrients — not to mention fiber. Throw some chopped onions and spinach into your morning scrambled eggs; have a poke bowl loaded with chopped cabbage and cucumber slices for lunch; and complement your chicken dinner with a side of steamed broccoli or zucchini. This just isn’t a great keto diet tip, it’s also beneficial for anyone trying to lose weight and boost their health. Photo by vgajic on iStock Mistake #2: You’re eating too many calories. Unfortunately, just because you’re on a high-fat diet doesn’t mean you can eat as much as you want and still lose weight. Enjoying smart portion sizes is key to your weight loss success. Foods like steak, cheese and butter tend to be calorie-dense and can add up quickly. There currently isn’t much guidance about the recommended daily calorie intake for the keto diet — most advice centers on macronutrient breakdowns and how to limit carbs — which can make it difficult for dieters to manage their calorie consumption. How many calories a day do you need to lose weight? Our R.D. explains. The fix: It’s difficult to know just how much you’re eating when you make such a drastic shift to your diet, so start by using a food journal or calorie calculator to track your daily calories. This portion size guide can also help. Once you have a grasp of what foods are providing the most calories, you’ll be able to wing it a bit more. Focus on fiber-rich, non-starchy vegetables, which are filling and nutritious, and portion out fatty, calorie-dense foods like nuts and oils so you don’t mindlessly eat and overdo it. Photo by Casey DeViese on Unsplash Mistake #3: You’re not focusing on quality foods. Just because it’s labeled keto-friendly doesn’t mean it’s quality food. Bacon, butter, heavy cream and cheese are all on the list of keto-approved foods, but they’re loaded with sodium, cholesterol and saturated fat, and aren’t very nutritious. If you’re building an entire nutrition plan around low-quality foods, you could be setting yourself up for vitamin deficiencies and potential heart problems down the line. The fix: As always, fiber-rich vegetables are the key to remedying this keto mistake and you should aim to have at least one portion at every meal. When it comes to protein, limit low-quality proteins like fatty cuts of red meat and opt for higher quality foods packed with healthy fats like salmon, avocado, eggs and cottage cheese. Photo by Claudia Crespo on Unsplash Mistake #4: You’re not drinking enough water. Many Americans simply aren’t drinking enough water. In fact, the Centers for Disease Control and Prevention report that approximately half aren’t drinking the recommended amount of water per day.2 Those on the keto diet in particular need to be cognizant of staying hydrated as dehydration can be a side effect of ketosis.3 The fix: Make a concerted effort to drink water throughout the day, especially if you’re active or live in a warm climate. Experts recommend drinking a minimum of eight, 8-ounce glasses a day. To help you stay hydrated, try to drink a glass of water before your each meal, which might also help prevent overeating. Foods can be hydrating, too! Check out the best foods for hydration. Photo by D. L. Samuels on Unsplash Mistake #5: You’re eating foods with too much added sugar. You’ve increased your fat and protein intake and drastically slashed carbs, but you’re not losing weight. What gives? You might be mistakenly eating hidden sugar. Many savory foods that seem to fit the keto diet are hiding sugar stowaways. The biggest culprits? Tomato sauce, nut butter, salad dressing, salsa, coleslaw and almost all condiments. The fix: When buying anything prepackaged from the grocery store, be sure to read the label. One tablespoon of ketchup is packed with 4 grams of sugar while a 1-cup serving of tomato sauce has a whopping 12 grams.4,5 When dining out, educate yourself on the biggest hidden sugar offenders. Avoid premade condiments, dressings and sauces, and opt instead for balsamic vinegar and olive oil to dress salads and blend your own sugar-free ketchup and tomato sauce. Photo by monkeybusinessimages on iStock Mistake #6: You’re going it alone. Like any diet or rigorous training plan, a strong community and solid support system are crucial. Because the keto diet can be so restrictive, having a medical or nutrition professional monitor your diet and give you guidance can be beneficial to avoid potential nutrient deficiencies and adverse side effects. Furthermore, studies have found that making healthy changes to your lifestyle can have an almost contagious effect on your significant other and your social group.6 And support systems, even in the form of apps, increased the likelihood of adhering to a diet or fitness plan, particularly further down the line when maintenance became key.7 The fix: Find your community. Whether you partner up with your spouse or a friend, find like-minded people to help keep you on track and provide the necessary guidance. Today, finding support is easier than ever thanks to the internet. Connect on community forums, social media, or with a Jenny Craig dedicated weight loss coach. A personalized coach takes all the guesswork out of designing your nutrition plan — we’ll create a program specifically tailored to you! On top of that, you’ll receive one-on-one coaching, ongoing support, and be able to adjust your strategy to ensure you’re always making progress toward your goals. Learn more about how Jenny Craig can help you reach your weight loss goals by booking an appointment with a weight loss coach today. Sources: [1] https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet [2] https://www.cdc.gov/pcd/issues/2013/12_0248.htm [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113752/ [4] https://fdc.nal.usda.gov/fdc-app.html#/food-details/573808/nutrients [5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/532309/nutrients [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5199005/ [7] https://www.sciencedirect.com/science/article/abs/pii/S1386505616300259 Elizabeth Yun Elizabeth has been a writer and editor for over 15 years. Over the course of her career, she has written for a variety of publications in lifestyle, celebrity entertainment and tech, but her biggest passion is in the fitness, nutrition and wellness space. She spends the majority of her free time rock climbing, making ceramics, experimenting with new dishes and exploring the outdoors. Her writing has appeared in Men's Journal, Us Weekly, Muscle & Fitness and HuffPost. Favorite healthy snack: popcorn with nutritional yeast Reviewed by Briana Rodriquez, RDN Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs. Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!) -
windrider69
How do i order a plan? I used to see the different plans on ym screen and now all i can find is individual foods
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Thanks for your question! You can shop our plans by clicking on the top right yellow button on our home page. Hope that helps!
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