5 Factor Dietby 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.
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