5 Factor Diet

The 5 Factor Diet: Can It Work for You?
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.

Easy, Healthy Recipes from The 5-Factor Diet

Omelet
Broccoli-Cheddar Omelet
Makes: 2 servings

5 Core Ingredients

•1 1/4 cups egg whites
•3 cups broccoli florets, coarsely chopped (NOTE: You can use any green vegetable in your refrigerator in place of the broccoli)
•1/4 cup shredded nonfat cheddar cheese
•4 slices whole-grain bread, toasted
•1 teaspoon Mrs. Dash seasoning mix

Plus

•Salt and cracked black pepper to taste
•Cooking oil spray

Frittata
Frittata Italiana
Makes: 2 servings

5 Core Ingredients

•1 1/2 cups egg whites
•1/4 cup nonfat cream cheese, softened
•1 cup finely chopped sun-dried tomatoes
•4 leaves fresh basil, finely chopped
•4 slices whole-grain bread, toasted

Plus

•Salt and cracked black pepper to taste
•Cooking oil spray

Directions

1.Whisk together the egg whites, cream cheese, salt, and pepper.
2.Spray a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set. Immediately add the sun-dried tomatoes and basil leaves. Cover and cook about 2 minutes or until the eggs are completely set.
3.To serve: Slide the frittata onto a cutting board and cut into four wedges. Serve two wedges and two slices of toast on each plate. Garnish with pepper and additional fresh basil.

Egg Sandwich
Makes: 2 servings

5 Core Ingredients

•2 strips turkey bacon
•1 1/4 cups egg whites
•4 slices whole-grain bread, toasted
•1/2 cup shredded nonfat cheddar cheese (NOTE: If you can’t find nonfat cheddar cheese, you can substitute shredded part-skim mozzarella cheese.)
•1 1/4 cups diced, seeded plum tomatoes

Plus

•Salt and cracked black pepper to taste
•Cooking oil spray

Directions

1.Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside.
2.Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.
3.To serve: Spoon the egg whites on the toast. Top with cheese, turkey bacon, and diced tomatoes.

Quesadillas
Baked Chicken and Black Bean Quesadillas with Salsa
Makes: 2 servings

5 Core Ingredients

•2 ounces skinless, boneless chicken breast
•2 whole-grain or whole wheat tortillas
•1 cup canned black beans, rinsed and drained
•1/2 cup shredded nonfat mozzarella cheese
•2 cups salsa

Plus

•1/2 tablespoon ground cumin
•1/2 tablespoon paprika
•1 teaspoon garlic powder
•Salt and cracked black pepper to taste
•Cooking oil spray

Directions

1.Combine the cumin, paprika, garlic powder, salt, and pepper. Season the chicken breast with the spice mixture.
2.Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool the chicken and slice into strips.
3.Preheat the toaster oven to 350 degrees F. Place one tortilla on a cutting board. Arrange the sliced chicken on the tortilla and top with the black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
4.To serve: Cut the quesadilla into quarters and serve with salsa.

Risotto
Mushroom-Barley Risotto

5 Core Ingredients

•3 cups sliced button mushrooms
•1 cup nonfat beef broth
•1/2 cup pearl barley
•3 ounces shrimp, peeled, deveined, and cut in half
•1 cup nonfat sour cream

Plus

•4 cups water
•1 tablespoon dried sage
•1 tablespoon garlic powder
•Salt and cracked black pepper to taste

Directions

1.In a large saucepan, combine the water, mushrooms, beef broth, and barley. Simmer for 15 minutes or until most of the liquid has been absorbed.
2.Stir in the shrimp, sour cream, sage, garlic powder, salt, and pepper. Simmer for 2 minutes.
3.To serve: Ladle the risotto into bowls and serve hot.

Pizza
Pink Pizza

5 Core Ingredients

•4 large whole-grain or whole wheat tortillas
•1 cup tomato sauce
•3/4 cup nonfat ricotta cheese
•1 cup chopped sun-dried tomatoes
•3/4 cup shredded nonfat mozzarella cheese

Directions

1.Preheat the oven to 375 degrees F. Place the tortillas on a baking sheet and bake for 2 minutes. Remove from the oven.
2.Ladle half of the tomato sauce over the tortillas and spread with the ricotta cheese. Ladle on the remaining tomato sauce and sprinkle with sun-dried tomatoes and shredded mozzarella.
3.Bake until the cheese is melted.
4.To serve: Cut the pizzas into slices and serve immediately.

Nutrition facts per serving: 407 calories, 34g protein, 66g carbohydrate, 2g fat (0.5g saturated), 29g fiber.

Directions

1.Whisk together the egg whites, Mrs. Dash, salt, and pepper.
2.Coat a nonstick skillet with cooking spray and heat the skillet. Add the broccoli florets and cook and stir until they are bright green.
3.Add the egg whites and cook while gently pushing them to the center with a rubber spatula. When the egg mixture begins to set on the bottom, turn it over.
4.Sprinkle with cheese and cover the pan. Cook for 30 seconds or until the cheese begins to melt.
5.To serve: Slide the omelet onto a plate and fold in half. Cut in half and serve with toast.

5 Factor Diet The diet that is changing Hollywood.

Once kept behind the velvet ropes of Hollywood and made exclusively available to the stars – 5 Factor Diet is now being shared with its adoring public.

Harley Pasternak has worked with stars of song and stage for years, aiding them with weight loss and maintenance. Familiar clients include Jessica Simpson, Kanye West, John Mayer and Alicia Keys. If you’ve ever dreamed of having the well-cared-for bodies that they have, 5-Factor Diet is your chance.

Harvey was faced with a challenge – a diet and exercise program that would comfortably fit in between on-set breaks for celebrities trying to maintain a healthy body. Hectic schedules and no space forced Harvey to create the 5 Factor Diet – making limited time, space and food tools for success.

While you’re not backstage powdering your nose, your days do run with little play time. The 5 Factor Diet makes it possible for you to eat healthier, exercise and noticeably shape up in between meetings, soccer games, chores and much-needed sleep.

The Five Fives to follow are:

•It’s a five-week plan that easily becomes a way of life
•Five meals a day based on 5-Factor recipes – skip hunger and cravings, not meals
•Five ingredients – it is possible to make healthy, tasty meals using five items or less
•Five minutes – using those five items, you can make these meals in less time than you ever dreamed
•Five cheats – one day each week you can give into all of your favorites like french fries, ice cream and pizza.

PRO

•An online support system to go along with the books
•Proven successful by Hollywood stars
•Sought-after trainer
•Fits into busy lives
•Promotes exercise

CON

•None to speak of

DIET and NUTRITION

There are hundreds of recipes available with your membership to 5-Factor. Here is a little sampling of the delicious meals ahead:

•Chicken and Black Bean Quesadillas
•Salmon with Cucumber-Dill Salad
•Curried Chicken with Brown Rice
•Sea Scallops with Orange Sauce
•Egg and Turkey Bacon Sandwich

EXERCISE

You’re encouraged to make a 25-minute window each day for exercise. This makes it feel less like a chore when you’re not cramming hours in – and of course, the exercises are simple and convenient like the rest of the plan.

CONCLUSION

As an online member to 5-Factor, you’ll enjoy access to many essential tools to ensure your success, including meal planners, recipe box, activity journal, recipes, weight tracker and message boards to help you stay connected to the individuals working hard just like you. If it’s worked for multi-millionaire celebs, why wouldn’t it be good enough for the rest of us.. 5Factor Diet, 5FactorDiet, 5 FactorDiet, 5 Factor Deit, Five Factor Diet, Jessica Simpson Diet, Alicia Keys Diet, Hollywood 5 Factor Diet