5-Factor Diet Plan Tips

The 5-Factor Diet, developed for celebrities by personal trainer Harley Pasternak, has become popular in recent years outside of Hollywood. The diet is touted as a simple way to lose weight and to gain muscle and can be a permanent lifestyle change. Five components make up the diet, including eating five small meals a day, following the diet for at least five weeks, eating five-ingredient meals, participating in 25-minute workouts five times a week, and having one cheat day a week. Although the plan may be easy to follow, there are certain tips that can help with staying on the diet over the long term.

Keep the Pantry Stocked

Possibly the most important thing to do to be successful at the 5-Factor Diet is to keep the refrigerator and the pantry stocked with appropriate foods. In Pasternak's book, he recommends that each meal should be comprised of a protein, low-to-moderate glycemic index carbohydrates, fiber, healthy fats and a sugar-free beverage. Keeping foods, such as egg whites, beans, tea, mustard, jerky, oatmeal, and fruit and vegetables, at home and ready to consume quickly can eliminate trips to the store or a restaurant when overly hungry.

Always Have a Plan

In an article co-authored by Pasternak and fitness expert Denise Austin, "10 Pro Tips to Help You Stay on Track," Pasternak notes it is important to "always have a plan." He recommends having a shopping list before going to the store and determining meals and exercise routine at the beginning of the week. When the plans are visible, it helps to stay the course, so make sure these lists are easily accessible, such as on the refrigerator.

Switch Around Meals and Exercise

Both eating the same foods and following the same exercise regimen can get boring after awhile. Pasternak recommends "switching it up," swapping out the same foods with new ones, increasing the intensity or order of an exercise routine, or starting a completely new one to help stay motivated. Boredom quickly leads to abandonment.

1 Cheat Day Per Week

Be sure to follow the guideline of one "cheat day" per week. On this day, more extravagant foods can be consumed, and the exercise routine may be eliminated. Although it may seem that not following the normal routine for a day could throw a person off the diet, Pasternak notes that this day is a key ingredient to making his program work. He says it "re-empowers you, so that you never have to feel like you are in a diet prison."