5 Factor Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

5-factor-dietThe 5-Factor Diet, by Harley Pasternak, is a super-sized expansion of the dieting section of his 2004 book 5-Factor Fitness.

His diet plan is based around the factor 5 – 5 meals a day, 5 workouts a week of 5 exercises each.

Harley Pasternak’s new book featured below, 5 Factor World Diet, incorporates healthy eating habits from around the world and is a good supplement to his original plan.

5 Factor Diet Basics

The 5 Factor Diet 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.

Costs and Expenses

The 5 Factor Diet retails for $15.00.

Click here to purchase this diet for a discounted price.

Meal Guidelines


  • 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.


Soups & salads, with no-flour bread or tortilla for open sandwiches or wraps, or a rice cake.


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

5 Factor World Diet

5 Factor World Diet is based on the same principles but incorporates the foods and nutritional habits of ten of the healthiest countries in the world.

In this book Pasternak also reveals secrets such as the self-control technique used by the Japanese that prevents overeating and the key to Singapore’s extremely low obesity rate of less than 2%.

5-factor-world-dietAccording to him the major reason why there is a significant problem with obesity in America is related to a trend towards unhealthy habits, such as eating on the go and while watching television. He also blames an increase in portion sizes and an excessive intake of high-fat animal products.

He believes that we can learn a lot by looking at the dietary structure of countries that have a better track record in regard to obesity and health statistics. By adopting habits that include learning to eat smaller portions and taking time to enjoy our meals, we will not only find it easier to manage our weight but also improve our health.

On this program each meal consists of a combination of lean protein, low glycemic carbohydrates, healthy fats and fiber. 5 Factor World also offers dieters advice about how to order in restaurants, as well as providing cooking tips and more than 120 recipes.


Click here to purchase this diet for a discounted price.

Click here to purchase this diet for a discounted price.

Click here to purchase this diet for a discounted price.


  • Jenkins, D. J., Wolever, T. M., Taylor, R. H., Barker, H., Fielden, H., Baldwin, J. M., … & Goff, D. V. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. The American journal of clinical nutrition, 34(3), 362-366. link
  • Jenkins, D. J., Kendall, C. W., Augustin, L. S., Franceschi, S., Hamidi, M., Marchie, A., … & Axelsen, M. (2002). Glycemic index: overview of implications in health and disease. The American journal of clinical nutrition, 76(1), 266S-273S. link
  • Wilmoth, J. R., & Lundström, H. (1996). Extreme longevity in five countries. European Journal of Population/Revue européenne de démographie, 12(1), 63-93. link
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: December 26, 2014. Disclaimer