Example Journal

Recording what you eat in a journal is one of the best ways to keep you accountable. Below, please find an example journal to help you fill out your journals. Please note that this journal is reflective of someone who is on Step 1 of F-Factor, and therefore aiming for < 35 grams net carb per day.

As you progress on F-Factor you can add additional servings of carbohydrates to your day; on Step 2 you can include an additional 3 servings of carbohydrates each day, and on Step 3, the maintenance phase, you can incorporate 3 more servings of carbohydrates per day, allowing you to eat virtually any food in moderation. Your daily net carb goal therefore increases from < 35 grams net carb per day, to < 75 grams net carb per day for Step 2, and < 125 grams net carb per day for Maintenance.

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