Harley Pasternak introduced the Five Factor Diet. The diet has gained immense popularity around the world, especially among Hollywood celebrities. The basic idea of dieting is to eat 5 meals a day along 5 workouts per week that include 5 exercises.
Five-Factor Diet Explained
The basic principles of being on this diet include:
- Consume 5 meals a day
- Follow the 5 factor criteria for every meal
- Use only 5 ingredients to prepare the meal
- Do workout for 25 minutes for 5 days a week for 5 weeks
- Enjoy a weekly cheat day
Below are the key fat loss factors involved in this diet:
Metabolism The diet allows you to have faster metabolism which leads to rapid burn of calories and reduction in fat.
Exercise It allows you to build lean muscles and burn fat.
Right Calories Eating foods that contain right amount of calories.
Glycemic Index Low glycemic index foods allow you to keep your blood sugar levels steady.
Recovery and rest This factor leads to growth of hormone and reduction in cortisol.
The Five Criteria for 5 Meals per Day:
- Quality protein and Low Fat
- Low Glycemic Index Carbohydrate
- Fiber
- Healthy Fat content
- Sugar-Free Beverage
Cheat Day Sunday is the day where you can enjoy freely. There are no restrictions on what to eat and when to eat. However, it is recommended to avoid unhealthy foods to keep up the good work on this diet.
Meal Guidelines
Breakfast You may have sugar free cereal containing 5g protein and 5g fiber per serving. Including fresh fruit like berries is a good option along sugar free yogurt. Egg whites, apple cinnamon or oatmeal frittata are good options as well.
Lunch Have salads and soups without tortilla or flour bread. Rice cake can also be eaten.
Dinner Lean sources of protein are excellent to include along with moderate glycemic index vegetables.
Sample Five Factor Diet Plan
Day 1
- Breakfast Have egg whites, dried apples, apple cinnamon, and oatmeal frittata.
- Snack Enjoy apple and non-fat cottage cheese
- Lunch Have slice from flour-free bread along with chicken breast and curried chicken salad
- Snack Brown rice cake and veggie salami are good to eat.
- Dinner Quinoa and salmon can be used to prepare lemon salmon.
Day 2
- Breakfast Have a cereal made from skim milk and Kashi.
- Snack Enjoy protein shake made from whey protein and berries.
- Lunch Have lean ground beef along mixed beans and stewed tomatoes to prepare a meal.
- Snack Have a slice from non-flour toast and smoked salmon.
- Dinner Broccoli, wild rice, and grilled chicken breast can be eaten.
Day 3
- Breakfast Use bell pepper, chicken, egg whites, and non-fat cheese to prepare 5-factor frittata.
- Snack Apple and non-fat yogurt are fine to eat.
- Lunch – Include no flour bread, sauerkraut, nonfat cheese, and turkey pastrami to make 5 factors Reuben.
- Snack Eat jerky made from 1 piece of fruit and salmon.
- Dinner Have Asian wraps made from Boston lettuce, shiitake mushrooms, and ground chicken breast.