Just by eliminating junk food, simple carbs, and high-calorie drinks, as in the 5-Factor Diet, most people are likely to see a dip on the scale. Research is mixed concerning the weight loss advantage of eating smaller meals more often, but this may have other health benefits. Still, there is research that suggests that a diet of low GI foods is more likely to cause weight loss, at least in the short term. Carbohydrates with lower glycemic index (GI) values raise blood sugar levels less than foods with a higher GI, but their use in weight loss has not been as well studied. Though scientific research on The 5-Factor Diet is lacking, the plan uses sound nutrition principles of healthy eating and weight loss. You’ll spend roughly the same amount on groceries if you keep the bulk of your protein purchases to eggs, lean meats and poultry, and fat-free dairy, as opposed to seafood. What Else You Should KnowĬost: Just your groceries. Low-salt, low-fat: The plan is already geared toward low-fat and low-salt foods and may be adjusted further if needed. You may substitute gluten-free alternatives as long as they are low-sugar. Gluten-free: The breads Pasternak allows are flour-free. Vegetarians and vegans: You can easily modify the 5-Factor Diet for vegetarian and vegan diets, though the protein sources for vegans are somewhat limited. Does It Allow for Dietary Restrictions or Preferences? You must do the 25-minute 5-Factor workout five days a week.
The plan depends on exercise as much as diet. Limitations: You can eat anything you want on your weekly “cheat day." Otherwise, all your meals should be limited to dishes made with foods from the five must-have groups mentioned above.Ĭooking and shopping: You’ll spend minimal time and effort on cooking if you stock your refrigerator and pantry with Pasternak’s top picks for 5-Factor foods.Įxercise: Required. The 5-Factor Diet doesn’t mention alcohol specifically, but on the diet’s “cheat day” you may eat or drink anything you like. Sugar-free drinks (water, sugar-free soda, coffee, tea, or an unsweetened energy drink).Healthy fat (from fish such as salmon, tuna, mackerel, sardines, rainbow trout, or peanut oil, olive oil, canola oil, sunflower oil, flaxseed).Fiber (whole-grain cereal, beans, wild rice, flourless wheat bread, fruits and vegetables with edible skins and seeds).Complex carbohydrates (vegetables, sweet potato, wild rice, beans, lentils, oatmeal, quinoa).Protein (egg whites, fish, lean meats/poultry, fat-free dairy).
What You Can Eat and What You Can'tĮach 5-Factor five-ingredient meal must include all five must-have food groups: This helps your mood and gives you energy all day long. Pasternak promises that eating a balanced meal five times a day will keep your blood sugar low and stable. You’ll prepare and eat five, 5-ingredient meals a day (each takes 5 minutes to prepare) and do 25-minute workouts (consisting of five, 5-minute segments) five times a week. Each part of the plan revolves around the number five. Creator and celebrity fitness trainer Harley Pasternak says it's a lifestyle plan, not a diet. You won't go hungry on The 5-Factor Diet.
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