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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Showing posts with label Diet. Show all posts
Showing posts with label Diet. Show all posts
South Beach Diet
The South Beach Diet plan was created by cardiologist Dr Arthur Agatston based at Mount Sinai Hospital - in South Florida. The diet was originally developed for overweight heart patients. The patients experienced excellent results, not only in their general health but also lost weight.
Three Phases
The South Beach Diet begins with a somewhat restricted two-week induction phase — generally producing weight loss of 8 to 13 pounds. In this phase most carbohydrates (such as rice, pasta, and breads) must be avoided. There are three meals a day and snacks — eating until your hunger is satisfied. Meats, shellfish, chicken, turkey, and fish are all on the menu - along with nuts, cheese (fat-free), eggs, salads, and vegetables.
There are two subsequent phases that include specific meal plans and recipes. The second phase reintroduces some of the foods avoided in Phase 1 - but only sparingly. In this phase weight loss should be in the region of 1-2 pounds per week.
The third phase is about living the lifestyle more than a phase - its about eating healthy foods, and maintaining weight.
This is NOT Atkins
Although the South Beach Diet may seem similar to the Atkins diet or the Zone diet, Dr Agatston stresses it is not a strictly low-carb diet. It’s all about balancing the good carbs against the “bad” carbs. Although when looking at the first 14-day phase - there is no doubt that this is a low-carb phase
South Beach Diet Phase 1
Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Snack
Part-skim mozzarella cheese stick
Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp
Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers
Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing
Dessert
Lemon Peel Ricotta Crème
Phase 2
Breakfast
Berry smoothie (8 oz Dannon Light ‘n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Snack
1 hard-boiled egg
Lunch
Lemon Couscous Chicken
Tomato and cucumber slices
Snack
Dannon Light ‘n Fit yogurt, 4 oz
Dinner
Meat Loaf
Steamed asparagus
Mushrooms sautéed in olive oil
Sliced Bermuda onion and tomato with drizzled olive oil
Dessert
Sliced cantaloupe with 2 Tbsp ricotta cheese
Phase 3
Breakfast
½ grapefruit
Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)
Whole grain toast, 1 slice
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Lunch
Roast Beef Wrap
Nectarine
Dinner
Grilled salmon with tomato salsa
Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert
Chocolate-Dipped Apricots
Look for more high protein, low carb recipes here.
South Beach Diet Summary
The South Beach Diet is nutritionally sound, however the more expensive food items could make the cost difficult to meet for some. Unfortunately good nutritious foods do tend to cost more than their highly-processed counterparts.
Three Phases
The South Beach Diet begins with a somewhat restricted two-week induction phase — generally producing weight loss of 8 to 13 pounds. In this phase most carbohydrates (such as rice, pasta, and breads) must be avoided. There are three meals a day and snacks — eating until your hunger is satisfied. Meats, shellfish, chicken, turkey, and fish are all on the menu - along with nuts, cheese (fat-free), eggs, salads, and vegetables.
There are two subsequent phases that include specific meal plans and recipes. The second phase reintroduces some of the foods avoided in Phase 1 - but only sparingly. In this phase weight loss should be in the region of 1-2 pounds per week.
The third phase is about living the lifestyle more than a phase - its about eating healthy foods, and maintaining weight.
This is NOT Atkins
Although the South Beach Diet may seem similar to the Atkins diet or the Zone diet, Dr Agatston stresses it is not a strictly low-carb diet. It’s all about balancing the good carbs against the “bad” carbs. Although when looking at the first 14-day phase - there is no doubt that this is a low-carb phase
South Beach Diet Phase 1
Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Snack
Part-skim mozzarella cheese stick
Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp
Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers
Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing
Dessert
Lemon Peel Ricotta Crème
Phase 2
Breakfast
Berry smoothie (8 oz Dannon Light ‘n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Snack
1 hard-boiled egg
Lunch
Lemon Couscous Chicken
Tomato and cucumber slices
Snack
Dannon Light ‘n Fit yogurt, 4 oz
Dinner
Meat Loaf
Steamed asparagus
Mushrooms sautéed in olive oil
Sliced Bermuda onion and tomato with drizzled olive oil
Dessert
Sliced cantaloupe with 2 Tbsp ricotta cheese
Phase 3
Breakfast
½ grapefruit
Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)
Whole grain toast, 1 slice
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Lunch
Roast Beef Wrap
Nectarine
Dinner
Grilled salmon with tomato salsa
Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert
Chocolate-Dipped Apricots
Look for more high protein, low carb recipes here.
South Beach Diet Summary
The South Beach Diet is nutritionally sound, however the more expensive food items could make the cost difficult to meet for some. Unfortunately good nutritious foods do tend to cost more than their highly-processed counterparts.
