Many Hollywood celebrities have used this diet to be slim and healthy. If used properly it is a very good food to loose and maintain weight.

You can change the sample meals according to the availability of food in your area. Try it and you can have success.

The five-week program reduces hunger and feelings of deprivation.

The principles of the five factor diet are:

1. Eat 5 meals daily
2. Follow 5 criteria for each meal
3. Spend 5 minutes in preparation for each meal, using only 5 ingredients
4. Physical activities 25 minutes 5 days a week for 5 weeks
5. Indulge in a weekly ‘cheat’ day

The 5 ‘Fat-loss’ keys are:

1. Metabolism – faster metabolism burns more calories
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 the stress hormone, cortisol

5 Criteria for each of 5 meals per day are:

1. Low-fat, quality protein
2. Low-GI carbohydrate
3. Fiber
4. Healthy fat
5. Sugar-free beverage

Sundays are ‘cheat days’ – eat what you like, but stick to the 5-meals principle.

The meals guidelines are:

• Breakfast – Sugar-free cereal with at least 5 g of protein and 5 g of fiber per serving with fresh strawberries or blueberries or seasonal fresh fruits. For a change instead of cereal use non-fat cottage cheese or sugar-free yogurt. Use egg whites as a base for a low-fat omelet or try the apple-cinnamon oatmeal frittata. For hot, cereal, make oatmeal and blend with whey-protein powder.
• Lunch – Soups and salads, with no-flour bread or tortilla for open sandwiches or wraps or a rice cake.
• Dinner – Lean chicken or steak or fish for protein; moderate-GI carbs in vegetables like wild rice, squash, sweet potato, broccoli, spinach or cauliflower.

Sample 5-Factor Meal Plans

Sample 1 Food Protein Carbohydrate

Breakfast Apple-cinnamon oatmeal frittata Egg whites Dried apples
Morning Snack Nonfat cottage cheese Apple
Lunch Curried chicken salad Chicken breast, nonfat yogurt Slice of no-flour bread
Afternoon Snack Veggie salami, nonfat cheese Brown rice cake
Dinner Lemon salmon Salmon Quinoa, side salad

Day 2

Breakfast Cereal Skim milk Kashi Go! Lean cereal
Morning Snack 5-Factor protein shake Whey protein Frozen berries
Lunch H-P’s Big-City Chili Lean ground beef Mixed beans, stewed tomatoes
Afternoon Snack Smoked salmon, nonfat cream cheese Slice of no-flour toast
Dinner Grilled chicken breast Wild rice, broccoli

Day 3

Breakfast 5-Factor frittata egg-whites, nonfat cheese, chicken bell pepper
Morning Snack Cinnamon apple treat Nonfat yogurt apple
Lunch 5-Factor Reuben Turkey pastrami, nonfat cheese Sauerkraut, no-flour bread
Afternoon Snack Jerky beef, turkey or salmon 1 piece fruit
Dinner Asian wraps Ground chicken breast Shiitake mushrooms, Boston lettuce

Day 4

Breakfast 5-Factor french toast Egg whites, nonfat milk 2 slices no-flour bread
Morning Snack Nonfat yohurt Peach
Lunch Turkey stew Turkey breast Sweet potatoes, tomatoes
Afternoon Snack Thai Egg Strips Egg whites Shallot, scallion, red chili
Dinner Fillet of Tilapia Spaghetti, squash, sidesalad

Day 5

Breakfast Cereal Skim milk Kashi Go! Lean cereal
Morning Snack 5-Factor Berry Shake Whey protein Frozen berries
Lunch Chef salad Turkey breast, boiled egg whites, nonfat cheese Romaine lettuce
Afternoon Snack Nonfat French onion/sour cream dip Celery sticks
Dinner “I can’t believe it’s not Pizza” Pizza Veggie pepperoni, nonfat cheese Flourless wrap, tomatoes

Day 6

Breakfast Breakfast Burrito Egg whites, veggie bacon, nonfat cheese Flourless wrap, salsa
Morning Snack Nonfat cottage cheese Pear
Lunch Mediterranean Tuna Salad Albacore Tuna, chickpeas Tomato, lettuce
Afternoon Snack Turkey breast slices, nonfat cream cheese Lettuce, green pepper
Dinner Grilled chicken breast Sweet potato, peas

Day 7 Free day – eat as much as you want

For more information about recipes you can read Harley Pasternak’s book ‘5-Factor Diet. ‘5-Factor Fitness’ was his next book in 2004 based on the 5-Factor Diet.