We’ve been hearing a lot about the F-Factor diet, which promises to help you lose weight without depriving yourself of good food (read: carbs) and fun (read: wine). We wanted to learn more, so we went straight to the source: Tanya Zuckerbrot, MS, RD, who founded the F-Factor. Here’s what she eats in a day to look and feel her absolute best. (Yes, there’s a lot of fiber.)

6:00 A.M.

“My alarm goes off and it’s coffee before anything. We always have bowls of berries and other fresh fruit out first thing that I’ll have when I sit with my kids in the kitchen before they get on the bus for school.”

7:15 A.M.

“Once they leave, it’s time for my breakfast. Breakfast is important because it jump-starts your metabolism for the day—I recommend F-Factor followers eat something no later than two hours after waking up. Breakfast is also the perfect opportunity to meet half your daily fiber needs. If I have time to sit, I’ll have high-fiber pancakes or waffles made with F-Factor’s 20/20 Fiber/ Protein Powder. Or, if I’m in a rush, I’ll use the powder to make a smoothie and drink it while getting ready. Either way, my breakfast packs at least 20 grams of organic fiber with 20 grams of organic protein, ensuring that I stay full until lunch.”

1:00 P.M.

“Most days that I see clients, lunch is at my desk. I’ll pick up a salad with protein from one of the salad places by the office where you can design your own, and bulk it up with non-starchy vegetables. I love spinach as a base because it’s slightly higher in fiber than romaine. The non-starchy vegetables (carrots, artichokes, hearts of palm, broccoli, cauliflower, cucumber and scallions) are nutrient dense and give color, flavor, texture and more fiber to the salad, all for minimal calories. I get an Asian dressing on the side and use it sparingly. If I go out for lunch, it’s often a salad with tuna tartare or grilled protein like chicken or tuna, paired with a glass of Sancerre."

4:30 P.M.

“Snack time. Snacking on F-Factor is not optional; it’s mandatory to offset hunger at dinner. A good F-Factor snack should be between 200 and 300 calories and combine fiber and protein. Often at the office I’ll have four F-Factor Pizzas or an F-Factor Fiber/ Protein Bar. My favorite flavor is the Mint Chocolate Chip. It reminds me of a Thin Mint, but has 20 grams of fiber and pairs well with coffee in the afternoon.”

6:00 P.M.

“After a day of seeing clients, my husband and I often meet for a cocktail before heading home for dinner with the kids. This gives us the chance for some one-on-one time to hear about each other’s days. Unlike most diets, alcohol can be enjoyed from day one on F-Factor. This is because cutting out something like alcohol to lose weight creates weight loss in an unrealistic setting. If abstaining from alcohol is a temporary lifestyle change, results will be temporary, too. On F-Factor, the only changes you should be making are ones that are sustainable and allow you to continue living your life uninterrupted.”

7:30 P.M.

“Finally, home for dinner with the family. Dinner always begins with a broth-based soup or a salad, followed by three to four ounces of lean protein with veggies (which are a free food on F-Factor). Starting with the nutrient-and-fiber-packed salad or soup helps to fill us up and offset hunger for the main course, which is where people tend to overeat the most. Some of my favorite family dinner recipes are included in the new version of the F-Factor Diet book, like zoodles with mozzarella-stuffed meatballs and eggplant Parmesan lasagna. I also love making hearty chili with a DIY toppings bar or my go-to taco night. I can honestly say I never feel deprived.”