The 5 Factor Diet Plan in a Nutshell:

The 5 Factor Diet plan was created by celebrity trainer Harley Pasternak just for his celebrity clientele who needed fast results with little time to exercise and no time to cook or make healthy meals. He created quick exercise routines and healthy meals using simple ingredients. The 5 Factor Diet has you eating 5 meals a day and working out 5 times a week with only 5 exercises. The program lasts for a total of 5 weeks. Celebrities that have followed The 5-Factor Diet include Jessica Simpson, Alicia Keys, Eva Mendes, Kanye West and John Mayer.

Here’s the breakdown:

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.

Sunday is your “cheat day”. You can eat whatever you like as long as  you follow the guidelines below for each meal.

The 5 Criteria for each meal are:

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

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).

Meal Guidelines

Breakfast

Sugar-free cereal with at least 5 grams of protein and 5 grams of fiber per serving, (ex 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 omelet, 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.
Pros:

• Keeps you full by eating 5 times per day
• Emphasizes exercise
• The book includes recipes
• Allows for a cheat day where you can eat what you’d like
• Offers meal delivery

Cons:

• Not good for people on the go unless you pay for meal delivery
• Too much processed food, like non-fat cheese and sugar-free drinks

Recommended Foods:

Fruit, vegetables, low fat dairy, lean protein, whole grains, legumes, nuts, avocado, low calorie salad dressing.

Potential Risks:

No potential risks.

Oodora’s Opinion:

The 5-Factor Diet has some great qualities like eating 5 times a day to keep you going, exercising 5 times a week and allowing one cheat day to eat what you’d like without feeling guilty afterwards. A plus in my book. The program lasts only 5 weeks, but you can certainly continuing eating this way after your 5 weeks are complete.

Harley Pasternak sticks to no more than 5 ingredients per meal, which can keep things simple and cheap. The downside to the 5-Factor Diet for me is the lack of green veggies and processed foods, like non-fat cheeses and sugar-free drinks. I know he’s going for calories, but non-fat cheeses taste horrible, make you think you can eat more than normal and are full of chemicals. All reasons to stay away. I would substitute the yogurt with 10 almonds and the milk with Vanilla, no sugar added almond milk from Almond Breeze. It only has 40 calories per serving.

Sample 5 Factor Diet Menu:

Day 1:

Breakfast: Apple-cinnamon oatmeal frittata made with egg whites, dried apples

Morning Snack: Non-fat cottage cheese, apple

Lunch: Curried chicken salad made with chicken breast, non-fat yogurt, slice of no-flour bread

Afternoon snack: Veggie salami, non-fat cheese, brown rice cake

Dinner: Lemon salmon, quinoa, side salad

Day 2:

Breakfast: Kashi Go! Lean Cereal, skim milk

Morning Snack: 5-Factor protein made with whey protein and frozen berries

Lunch: HP’s Big City Chili made with lean ground beef, mixed beans and stewed tomatoes

Afternoon snack: Smoked salmon, non-fat cream cheese, slice of no-flour toast

Dinner: Grilled chicken breast, wild rice, broccoli

Day 3:

Breakfast: 5-Factor frittata made with egg whites, non-fat cheese, chicken and bell peppers

Morning Snack: Cinnamon apple treat made with non-fat yogurt, apple

Lunch: 5-Factor Reuben made with turkey pastrami, non-fat cheese, sauerkraut and no-flour bread

Afternoon snack: beef, turkey or salmon jerky, 1 piece of fruit

Dinner: Asian wraps made with ground chicken breast, shiitake mushrooms and Boston lettuce

Day 4:

Breakfast: 5-Factor french toast made with egg whites, non-fat milk, chicken and 2 slices on no-flour bread

Morning Snack: non-fat yogurt, peach

Lunch: Turkey stew made with turkey breast, sweet potatoes and tomatoes

Afternoon snack: Thai Egg Strips made with egg whites, shallot, scallion and red chili

Dinner: Filet of Tilapia, spaghetti squash, side salad

Day 5:

Breakfast: Kashi Go! Lean Cereal, skim milk

Morning Snack: 5-Factor Berry Shake made with whey protein and frozen berries

Lunch: Chef salad made with turkey breast, boiled egg whites, non-fat cheese and romaine lettuce

Afternoon snack: Non-fat french onion/sour cream dip with celery sticks

Dinner: “I can’t believe it’s not pizza” Pizza made with veggie pepperoni, non-fat cheese, flourless wrap and tomatoes

Day6:

Breakfast: Breakfast burrito made with egg whites, veggies bacon, non-fat cheese, flourless wrap and salsa

Morning Snack: non-fat yogurt, pear

Lunch: Mediterranean Tuna Salad made with albacore tuna, chickpeas, tomato and lettuce

Afternoon snack: Turkey breast slices, non-fat cream cheese, lettuce and green pepper

Dinner: Grilled chicken breast, sweet potato and peas

Day 7:

Cheat day - you can eat as you wish.

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