5 Factor Diet

5 Factor Diet

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5 Factor Diet Reviewed

The 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.

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 1FoodProteinCarbohydrate
BreakfastApple-cinnamon oatmeal frittataEgg whitesDries apples
Morning SnackNonfat cottage cheeseApple
LunchCurried chicken saladChicken breast, nonfat yogurtSlice of no-flour bread
Afternoon SnackVeggie salami, nonfat cheeseBrown rice cake
DinnerLemon salmonSalmonQuinoa, side salad
Day 2
BreakfastCerealSkim milkKashi Go! Lean cereal
Morning Snack5-Factor protein shakeWhey proteinFrozen berries
LunchH-P’s Big-City ChiliLean ground beefMixed beans, stewed tomatoes
Afternoon SnackSmoked salmon, nonfat cream cheeseSlice of no-flour toast
DinnerGrilled chicken breastWild rice, broccoli
Day 3
Breakfast5-Factor frittataegg-whites, nonfat cheese, chickenbell pepper
Morning SnackCinnamon apple treatNonfat yogurtapple
Lunch5-Factor ReubenTurkey pastrami, nonfat cheeseSauerkraut, no-flour bread
Afternoon SnackJerkybeef, turkey or salmon1 piece fruit
DinnerAsian wrapsGround chicken breastShiitake mushrooms, Boston lettuce
Day 4
Breakfast5-Factor french toastEgg whites, nonfat milk2 slices no-flour bread
Morning SnackNonfat yohurtPeach
LunchTurkey stewTurkey breastSweet potatoes, tomatoes
Afternoon SnackThai Egg StripsEgg whitesShallot, scallion, red chili
DinnerFillet of TilapiaSpaghetti, squash, sidesalad
Day 5
BreakfastCerealSkim milkKashi Go! Lean cereal
Morning Snack5-Factor Berry ShakeWhey proteinFrozen berries
LunchChef saladTurkey breast, boiled egg whites, nonfat cheeseRomaine lettuce
Afternoon SnackNonfat French onion/sour cream dipCelery sticks
Dinner“I can’t believe it’s not Pizza” PizzaVeggie pepperoni, nonfat cheeseFlourless wrap, tomatoes
Day 6
BreakfastBreakfast BurritoEgg whites, veggie bacon, nonfat cheeseFlourless wrap, salsa
Morning SnackNonfat cottage cheesePear
LunchMediterranean Tuna SaladAlbacore Tuna, chickpeasTomato, lettuce
Afternoon SnackTurkey breast slices, nonfat cream cheeseLettuce, green pepper
DinnerGrilled chicken breastSweet 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%.

According 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.


By Mizpah Matus B.Hlth.Sc(Hons)

  • 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

Last Reviewed: January 26, 2018

Watch the video: Watch Now. 5 FACTOR DIET for Beginners - Five Factor Diet (August 2022).