The 5 Factor diet and fitness plan was launched in 2004 by Harley Pasternak, whose client list reportedly reads like a seating chart for the Oscar or Grammy Awards. It includes names like Eva Mendes, John Mayer, Jessica Simpson and Mandy Moore. It has gained support from lesser known individuals, as well, in part because it seems relatively easy to follow and, for a fee, it offers dieters support.
Creator
Initially a trainer to over 40 stars, Pasternak incorporated his theories on exercise into the book "5 Factor Fitness" in 2004, then he applied his five factors to diet in "The 5 Factor Diet" three years later. His most recent book is "5 Factor World Diet," which came out in 2010 and explains the dietary and exercise habits of the 10 healthiest countries in the world. He now sells a line of his healthy snacks on QVC.
Premise
Pasternak's diet and fitness theories revolve around the number five. He believes that if you eat five meals a day comprised of five ingredients representing five food groups, and if you exercise five times a day in five minute increments, you will lose weight without feeling hungry and enjoy more effective workouts than if you spend extended time at the gym. Pasternak believes that eating five meals a day will regulate your blood sugar as well.
Protocol
The diet lasts for five weeks. Each meal or snack must contain one low-fat protein, a serving of healthy fats, a serving of fiber, a serving of vegetables with low to moderate glycemic content, and a sugar-free beverage. Theoretically, these meals should take no more than five minutes to prepare, according to Pasternak's website. The diet allows one "cheat" day each week for a total of five during the term of the diet. Daily exercise must include five minutes of cardio warm-up, 10 minutes of strength training, five minutes of core exercises such as crunches, and five minutes for cardio cool down.
Pros
While you can join a gym or hire a trainer of your own if you want to, it is not necessary. The fitness regiment of the diet is designed to work with only minimal equipment that you can keep at home and guidance is provided in Pasternak's first book, "5 Factor Fitness." Pasternak also offers a website that provides a variety of tools to help with the diet portion of your plan, such as recipes, a meal planner and message boards for support from other dieters. If you live in California, Pasternak will even have meals delivered to you that meet all diet protocol.
Considerations
The diet is not free if you want support. The online program is $5 a week, billed quarterly from the website to your credit card. If you live in an area where you can have meals delivered, they cost another $450 per week. If you live elsewhere or don't want to spend that much, you will need access to a kitchen five times a day or you will have to plan ahead and brown-bag your meals to keep to the five ingredient format. Pasternak does offer ideas for dining out on his website, but doing that whenever you are away from home can get expensive, too. While celebrities seem to have done very well on his diet, they had Pasternak personally guiding their workouts and offering dietary support.
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