BROWSE DIETS

5 Factor Diet

5 Factor Diet on-line program

The Five 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.

The book includes over 40 pages of recipes for sample meals.

The principles outlined are:

  1. Eat 5 meals daily.
  2. Follow the 5 criteria for each meal.
  3. Spend 5 minutes in preparation for each meal, using only 5 ingredients.
  4. Workout 25 minutes 5 days a week for 5 weeks.
  5. Indulge in a weekly ‘cheat’ day.

5 ‘Fat-loss’ keys

  1. Metabolism — faster metabolism burns more calories, hence less fat.
  2. Exercise — stay in the fat-burning zone and build lean muscle.
  3. Right calories — consume foods with the right kind and amount of calories.
  4. Glycemic Index — low-GI foods keep blood-sugar levels steady.
  5. Rest and recovery — promote growth hormone for muscle condition, and reduce cortisol (’stress’ hormone).

5 Criteria for each of 5 meals per day

  1. Low-fat, quality protein
  2. Low-GI carbohydrate
  3. Fiber
  4. Healthy fat
  5. 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

See More

5 Factor Diet - Official Site.

User Reviews

  • Jillian
    June 26th, 2009

    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.

  • VNM
    March 9th, 2009

    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!

  • Julie
    March 6th, 2009

    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?

  • Certified-Male
    February 24th, 2009

    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!

  • tuffy
    January 3rd, 2009

    what do you do with the leftovers on this diet? because it sounds like you don’t use stuff twice

  • kolpty
    January 3rd, 2009

    good plan but what about the recipies

  • tlsslt
    August 25th, 2008

    this is a brilliant diet. me and boo love it

    Rating: tlsslt gives a rating of 1tlsslt gives a rating of 1tlsslt gives a rating of 1tlsslt gives a rating of 1tlsslt gives a rating of 1
  • marria
    August 20th, 2008

    “I can’t believe it’s not Pizza” Pizza
    what do you mean by that ???

  • Sharle
    August 14th, 2008

    Sounds like a balanced plan to me

  • Rodrigo
    August 7th, 2008

    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!) *****

  • Mala
    August 7th, 2008

    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.

  • jennifer
    August 6th, 2008

    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.

  • cachina
    August 4th, 2008

    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.

  • babygurl
    July 28th, 2008

    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

  • Tyler
    July 17th, 2008

    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.

  • noof
    July 5th, 2008

    nice one dude.!! but i thnk u gta make it for free=p

  • abi
    July 1st, 2008

    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

  • george
    May 14th, 2008

    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 :P








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    Last modified: February 16, 2009