The 5-Factor Diet is a diet plan developed by fitness and nutrition expert Harley Pasternak, who authored "The 5-Factor Diet" in 2009. The diet plan is based on a 5-factor system that includes eating 5 small meals a day that are composed of 5 well-balanced ingredients. Furthermore, an exercise plan is included that consists of 5 weekly workouts to assist in weight loss and muscle toning. Consult with a health professional prior to initiating this or any other diet plan to avoid health risks.
5 Daily Meals
Followers of the 5-Factor Diet must eat 5 meals daily that each consist of 5 key ingredients. Pasternak notes that eating regular meals helps keep energy levels steady and prevents hunger cravings that lead to over-eating or binging on high-calorie foods. In addition to breakfast, lunch and dinner, you include a mid-morning and mid-afternoon healthy snack to stabilize blood sugar levels. Dieters are advised not to skip meals as this can also slow down the metabolism and decrease calories burned, resulting in less weight and fat loss overall. Each meal should also only take 5 minutes to make.
5 Ingredients
Each meal on the 5-Factor Diet should consist of 5 ingredients that will provide essential nutrients and fill you up. These ingredients consist of healthy complex carbs, dietary fiber, protein, a healthy fat and a drink that is sugar-free. Complex carbs are the main source of energy for both the body and brain and are needed for normal functioning. Dietary fiber aids in digestive regulation and satiates the appetite. Protein is needed for the growth, development and repair of muscle in the body. Muscle has a higher metabolic rate than fat even at rest, hence the body is able to burn more calories for weight-loss. Healthy fats also aid in filling you up to prevent over-eating and are needed for vitamin absorption and hormonal balance among other functions.
Workouts
The 5-Factor Diet includes an exercise component that consists of 5 weekly workouts you perform for 25 minutes per session. Each workout session is broken down into 5 exercises that target a different body part such as the back, chest, shoulders, legs and abs. The workout starts with a 5-minute cardio warm-up, followed by upper-body, lower-body and abdominal exercises done back to back. A 5-minute cardio cool-down of walking or jogging ends the routine.
Considerations
The 5-Factor Diet is based around a 5-week plan for weight loss. A cheat day is also permitted one day each week where dieters can indulge in whatever food they like such as pizza, cake, french fries or ice cream. Pasternak claims that allowing a weekly cheat meal or food prevents cravings that may develop into binges or the inability to stick with the diet program. Although this diet plan may help you lose weight due to healthy eating and a consistent exercise program, individual results can vary and there is a lack of scientific evidence to confirm its effectiveness. Always consult with a physician to ensure that a diet plan suits your individual needs.
References
- 5Factor.ca: Harley Pasternak's 5 Factor
- "The 5-Factor Diet"; Harley Pasternak, MSc. & Myatt Murphy; 2009
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