5 Factor World Diet

By Mizpah Matus B.Hlth.Sc(Hons)

The 5 Factor World Diet was created by Harley Pasternak, who is a nutritionist and personal trainer to Hollywood celebrities including Halle Berry, Alicia Keys and Jessica Simpson. Pasternak is also the author of the bestselling 5 Factor Diet and 5 Factor Fitness, which consist of five small meals a day, with one cheat day and five weekly workouts.

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 Diet Basics

The basic 5 Factor dietary approach involves five meals a day, five core ingredients and five minutes preparation time. There is one cheat day each week where you can eat whatever you like. Pasternak has adapted these principles to include international foods and the eating patterns of some of the world’s healthiest people.

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.

Recommended Foods

Fruit, vegetables, lean meat, chicken, turkey, fish, eggs, whole grains, legumes, nuts, low fat dairy, and olive oil.

Sample Diet Plan


Frittata Italiana

Morning Snack

Espresso Panna Cotta


Japanese Chicken Yakatori

Afternoon Snack

French Ratatouille


Oven Baked Swedish Meatballs

Exercise Recommendations

The 5-Factor workouts are performed on five days each week. Each session lasts for twenty-five minutes and consists of five different types of exercise that you do for five minutes each.

The workouts include aerobic exercise, upper body strength, lower body strength and core exercises.

Costs and Expenses

The 5-Factor World Diet: Weight loss secrets from the healthiest nations on the planet retails at $25.


  • Small, frequent meals can help to manage appetite.
  • Does not eliminate entire food groups.
  • Food preparation is easy.
  • Variety in the diet will help alleviate dietary boredom.
  • Weekly cheat day makes it easy to stick with the plan long-term.
  • Includes a meal plan and recipes.
  • Encourages exercise.


  • Some dieters may not enjoy eating five times a day.
  • Does not adequately address the psychological aspects of weight gain.
  • Celebrity endorsements are no guarantee of successful results.


5 Factor World offers dieters a structured program that incorporates healthy habits and delicious foods from some of the healthiest countries in the world. It will appeal to dieters who prefer a simple approach and enjoy global cuisine.

Although Pasternak provides sensible advice it is important for dieters to realize that they may not achieve the same results as his celebrity clients simply by following his plan. Some dieters may need to fine-tune their diet and exercise routines to a greater extent than is outlined in this book in order to reach their ideal weight loss and fitness goals.

5 Factor World Diet
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By Mizpah Matus B.Hlth.Sc(Hons)