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5 Factor Diet
5-Factor Diet, by Harley Pasternak, is a super-sized (256 pages in hardcopy) expansion of the dieting section of his 2004 book 5-Factor Fitness, which is based around the factor 5 – 5 meals a day, 5 workouts a week of 5 exercises each. He also has just released his new 5 Factor World Diet which incorporates healthy eating habits from around the world.
5 Factor Diet Basics
The book includes over 40 pages of recipes for sample meals.
The principles outlined are:
- Eat 5 meals daily.
- Follow the 5 criteria for each meal.
- Spend 5 minutes in preparation for each meal, using only 5 ingredients.
- Workout 25 minutes 5 days a week for 5 weeks.
- Indulge in a weekly ‘cheat’ day.
5 ‘Fat-loss’ keys
- Metabolism — faster metabolism burns more calories, hence less fat.
- Exercise — stay in the fat-burning zone and build lean muscle.
- Right calories — consume foods with the right kind and amount of calories.
- Glycemic Index — low-GI foods keep blood-sugar levels steady.
- Rest and recovery — promote growth hormone for muscle condition, and reduce cortisol (‘stress’ hormone).
5 Criteria for each of 5 meals per day
- Low-fat, quality protein
- Low-GI carbohydrate
- Fiber
- Healthy fat
- Sugar-free beverage
Sundays are considered a ‘cheat day’ – eat what you like, while sticking to the 5-meals principle.
Meal Guidelines
Breakfast
Sugar-free cereal with at least 5 grams of protein and 5 grams of fiber per serving,(eg Kashi Go Lean!), with some fresh fruit like strawberries or blueberries. Use non-fat cottage cheese or sugar-free yogurt in place of cereal for a change.
For something warm, use egg whites as a base for a low-fat omelette, or try the Apple-Cinnamon Oatmeal Frittata.
For hot cereal, make some oatmeal and blend in a scoop of whey-protein powder.
Lunch
Soups & salads, with no-flour bread or tortilla for open sandwiches or wraps, or a rice cake.
Dinner
Lean chicken/steak/fish for protein, and fibrous, moderate-GI carbs in vegetables like wild rice, squash, sweet potato, broccoli, spinach, or cauliflower.
Check out other low calorie recipes here.
Sample 5-Factor Meal Plans
| Sample 1 | Food | Protein | Carbohydrate |
| Breakfast | Apple-cinnamon oatmeal frittata | Egg whites | Dries apples |
| Morning Snack | Nonfat cottage cheese | Apple | |
| Lunch | Curried chicken salad | Chicken breast, nonfat yogurt | Slice of no-flour bread |
| Afternoon Snack | Veggie salami, nonfat cheese | Brown rice cake | |
| Dinner | Lemon salmon | Salmon | Quinoa, side salad |
| Day 2 | |||
| Breakfast | Cereal | Skim milk | Kashi Go! Lean cereal |
| Morning Snack | 5-Factor protein shake | Whey protein | Frozen berries |
| Lunch | H-P’s Big-City Chili | Lean ground beef | Mixed beans, stewed tomatoes |
| Afternoon Snack | Smoked salmon, nonfat cream cheese | Slice of no-flour toast | |
| Dinner | Grilled chicken breast | Wild rice, broccoli | |
| Day 3 | |||
| Breakfast | 5-Factor frittata | egg-whites, nonfat cheese, chicken | bell pepper |
| Morning Snack | Cinnamon apple treat | Nonfat yogurt | apple |
| Lunch | 5-Factor Reuben | Turkey pastrami, nonfat cheese | Sauerkraut, no-flour bread |
| Afternoon Snack | Jerky | beef, turkey or salmon | 1 piece fruit |
| Dinner | Asian wraps | Ground chicken breast | Shiitake mushrooms, Boston lettuce |
| Day 4 | |||
| Breakfast | 5-Factor french toast | Egg whites, nonfat milk | 2 slices no-flour bread |
| Morning Snack | Nonfat yohurt | Peach | |
| Lunch | Turkey stew | Turkey breast | Sweet potatoes, tomatoes |
| Afternoon Snack | Thai Egg Strips | Egg whites | Shallot, scallion, red chili |
| Dinner | Fillet of Tilapia | Spaghetti, squash, sidesalad | |
| Day 5 | |||
| Breakfast | Cereal | Skim milk | Kashi Go! Lean cereal |
| Morning Snack | 5-Factor Berry Shake | Whey protein | Frozen berries |
| Lunch | Chef salad | Turkey breast, boiled egg whites, nonfat cheese | Romaine lettuce |
| Afternoon Snack | Nonfat French onion/sour cream dip | Celery sticks | |
| Dinner | “I can’t believe it’s not Pizza” Pizza | Veggie pepperoni, nonfat cheese | Flourless wrap, tomatoes |
| Day 6 | |||
| Breakfast | Breakfast Burrito | Egg whites, veggie bacon, nonfat cheese | Flourless wrap, salsa |
| Morning Snack | Nonfat cottage cheese | Pear | |
| Lunch | Mediterranean Tuna Salad | Albacore Tuna, chickpeas | Tomato, lettuce |
| Afternoon Snack | Turkey breast slices, nonfat cream cheese | Lettuce, green pepper | |
| Dinner | Grilled chicken breast | Sweet potato, peas | |
| Day 7 Free day – eat as much as you want | |||
U r lucky u in Uk….am in kenya so getting thos healthy foods will b quite hard!!!bt i will try and reduce portions of food i eat!!
This diet sounds very healthy. No sugars,white flour,high fats and alcohol! Of course you’re going to lose weight.The trick is to stick to it once you’ve lost the weight and not go back to bad habits from before.
I think its easy to follow ,one just has to prepare food ahead of time.If you do what the book says you’ll lose weight.The hard part is maintaining it that happens with exercise.
the diet seems to be effective but most of the food stuffs recommended there are expensive and not easy to find here in africa
To respond to mahmonir’s message: 900 calories/day is not even enough to support your minimum biological functioning! Your body is likely in “starvation mode” and is trying to store up every last calorie it can in the form of fat (of which I doubt you have much). You need to increase your caloric intake (by a lot; actually double would be good…especially if you are now active)with HEALTHY FOODS.
It might also be a good idea to speak to a doctor and nutritionist as well as a mental health professional to set realistic goals, and to make sure you are healthy in all aspects.
ceci, this is just a review of the 5 factor Diet, if you want to stop getting emails from them you’ll have email them directly.
STAY AWAY FROM MY EMAIL. YOU ARE CLOGGING UP MY EMAIL WITH YOUR LOUSEY MESSAGES. OPT OUT.
hi Iam from IRAN.I am 44kg and 161cm .I eat around 900 calories per day.but these days my mood has changed and Iam getting fat (most in my legs) while I dont eat more than before .I have been so active & now too.I have been on diet for 6 years & I have lost 12kg till last year.Iam so soooooooo sad please help me please what should I do?
I am with abbie_ i m also from the uk and find it hard knowing what to substitute foods for when they are clearly an american item. does anyone knbow where we might find a UK version of the diet please?
So many comments asking for the diet to be free – I just started following this diet by checking the book out from the library (free) and following a modified version of the exercise plan (free – walking/jogging outdoors, using hand weights I already owned, etc) and it can be very cheap (frozen tilapia, eggs (separate yolks), canned or frozen beans/veggies, fresh fruit). No excuse really NOT to try it.
I’ve tried a lot of diet but this one seems to always work for me. It’s all about eating the 5 “meals”, really it’s just 3 meals and 2 snacks. I bought the book also but did not follow the food plan exactly, it can get expensive but trust me as long as you pick the right foods you should have no problem and the workouts are really easy. I felt full all day long, but not overstuffed, and I felt great. Once you get past the first 2-3 weeks you won’t even have to follow the book, it will just come naturally and you’ll start making better decisions on the way you eat and exercise. Good Luck!
I am excited to start this diet very soon. I just bought the book. I dont understand why people say it looks expensive. It might be more than mcdonalds or other crap food, but at least you’ll be eating nutritious foods and your hair wont fall out due to vitamen deficiency. You have to buy food anyway right? The book only cost me $11.50 used on Amazon.com. So how is that expensive?
LOL LMAO! Ok eating 5 meals a day will speed up your metabolism! So compromise!
* Exercise 25 min a day 5 days a week!
* Drink plenty of water!
and try and avoid sodas…(kool-aid singles are great)!
*Meal times suggested!
(8:30am)B
(10:30am)S
(12:30pm)L
(3:00pm)S
(5:30pm)D
EXAMPLE FOOD!
B-sausage link with slice of toast
S-rice cake
L-salad
S-beef jerky n fruit
D-Fish (talopia) with brocoli
Empravise!!!!
Good snacks are yogurt,rice cakes,beef jerky,etc even chicken or tuna salad in prepared package found at walmart for $1
Good breakfast is like mild meat,toast or egg whites,egg benedict or even a muffin
Good lunchs are salads or turkey on wheat,even raw vegetables w dip
Good meals are made with meat and vegetables mainly basically protein n low carb!
what do you do with the leftovers on this diet? because it sounds like you don’t use stuff twice
good plan but what about the recipies
this is a brilliant diet. me and boo love it
“I can’t believe it’s not Pizza” Pizza
what do you mean by that ???
Sounds like a balanced plan to me
I’ve read this book. I’ve used the diet/excercise program and not only it works for lowering weight, it makes you look good with a fine tune-up body… really, buy the book (and use it…obviously!) *****
I’ll try this. It cost more to eat out than if i just go shopping and at least i know what i’m really eating. I think these are healthy food choices.
Thank you for the sample menu of the diet, I got several ideas of what to eat. As far as expense goes, people have to buy food either way, make healthier food choices, make healthier cooking choices. Most of the items on this list don’t cost any more than what you would normally buy at the store.
this sample menue list is not easy to follow. Curried chicken…okay…the recipe? I agree with the others. If you are listed as a diet to try, make it free.
i think dat dis sounds expensive like all diet plans do not every one has da money for these plans and maby you shuld make this diet free if you really wanna help ppl loose weight
I’m goin to try this diet out. I have to prepare for cross country and other sports so this will defiantly help me out in loosin extra fat and gainin more muscle.
nice one dude.!! but i thnk u gta make it for free=p
Its ok if you’re American but most of the things on this menu sound like they are in another language! I’m in the UK
This diet sounds okay i will have to try is because i am just getting bigger an biggeriam now 20 stone. but it sounds really expensive