The 5-Factor Diet

Contents 5 Factor Diet Basics. 2 Dietary Restrictions or Preferences. 3 The Meals. 3 Fiber. 3 Proteins. 3 Healthy Fat. 3 Complex Carbohydrates. 4 Sugar-Free Drinks. 4 Belly Fat – Best and Worst Foods. 4 Are Low-Calorie Snacks Helpful?. 5 The Fitness Plan. 5 Criteria for Each of 5 Meals per Day. 5 Who Should Try the 5 Factor Diet. 6 The Idea of 5 Factor Diet. 6 Pros and Cons of 5 Factor Diet Plan. 7 Pros. 7 Cons. 7 Exercises. 7 Healthy Recipes. 8 Broccoli Cheddar Omelet. 8 Directions. 8 Chicken Omelet. 9 Directions. 9 Egg Sandwich. 9 Directions. 10 Summary. 10  


The 5-Factor Diet



Are you ready to shed those extra pounds and are looking for a diet plan? Look no more, because Harley Pasternak is here to save your day. Now, you can have a diet plan, which will not only be fun, but will also give positive results. Trust us, this plan will not fail you and give you great results. Though the results won't be fast and you will lose about 1 to 2 lbs in a week, but you know the saying – slow and steady wins the race! There are a lot of celebrities who endorse the 5-factor diet like John Mayr, Alicia Keys, Jessica Simpson, and Halle Berry. So, if it worked for them, it will work for you as well. You don't have to depend on any supplements or feel hungry when you are on the 5-factor diet. And the best thing is you can even have a "cheat day€ every other week. This will definitely sway you towards this diet. The 5-factor diet is not just a weight loss program; it is a lifestyle.

5 Factor Diet Basics

You must be wondering – what exactly is the 5-factor diet? Well, we are here to answer all your questions. Basically, the five-factor diet revolves around one phenomenon – the number 5. You will eat five meals a day; which you will prepare using just 5 ingredients. These meals will only take 5 minutes to cook. And you will exercise for 5 minutes for 5 days a week.


Dietary Restrictions or Preferences

You won't have to starve yourself or take supplements like diet pills to lose weight. Nor will you have to cut out the fats from your diet. You just have to cut the bad cholesterols and you will be fit in no time. The best part about the 5-factor diet is you get a cheat day. You can eat whatever you want. You can even have a glass of wine while relaxing in front of the TV. Having a cheat day keeps you motivated and determined to follow the diet. You can follow the 5-factor diet even if you are a vegetarian or a vegan. Though, your food options will be limited. You must be wondering – which foods can you eat and not eat in the 5-factor diet. Here is the meal plan that you have to follow for this diet:


The Meals

You will be getting a fair share of all the important nutrients when you are following the 5-factor diet. Here is what you can eat in each food categories:


  • Vegetables and fruits with edible seeds and ski
  • Wheat bread (flourless)
  • Wild rice
  • Beans
  • Whole-grain cereal


  • Fat-free dairy
  • Lean meats/ poultry
  • Fish
  • Egg whites

Healthy Fat

  • Flaxseed
  • Sunflower oil
  • Canola oil
  • Olive oil
  • Peanut oil
  • Salmon
  • Sardines
  • Tuna
  • Rainbow trout
  • Mackerel

Complex Carbohydrates

  • Quinoa
  • Oatmeal
  • Lentils
  • Beans
  • Wild rice
  • Sweet potato
  • Vegetables

Sugar-Free Drinks

  • Tea
  • Coffee
  • Sugar-free soda
  • Water
  • Unsweetened energy drinks

You will be cutting out all the junk food from your diet, and in doing that you will be cutting off the bad carbohydrates.


Belly Fat – Best and Worst Foods

The hardest fats to burn are found on your belly. If you get rid of them, you have already won half the battle. Do you know which foods are best and worst for your belly?

These foods are making your belly bigger with every passing day:

  • Processed meat
  • Unhealthy Fats
  • Fried food
  • Milk and other high-lactose dairy food
  • Sugar
  • Garlic and onions
  • Artificial sweeteners
Cutting these foods from your diet will automatically lower your belly fats. And that is exactly what 5-factor diet does. Here are the best foods for your belly:
  • Whole grains
  • Lean proteins
  • Vegetables and fruits
  • Healthy fats

As you can see, all of these foods are a part of the 5-factor diet.


Are Low-Calorie Snacks Helpful?

If there is one thing you can't resist, is snacking between meals. And you won't have to give up on that when you are following the 5-factor diet. You can have all the low-calorie snacks you want. Not only do they taste delicious, they are also helpful. These snacks keep your energy levels up and prevent you from getting too hungry. Also, when you have snacks in our belly, you won't be inclined to eat bigger portions at lunch or dinner time.


The Fitness Plan

Just diet is not enough to lose weight, you also need exercise as well. You need to have a fitness plan in place. That way, your diet, and exercise will work side by side and help you shed those extra pounds. Below, you will find the exercise regime that will be a part of your fitness plan for the 5-factor diet.


Criteria for Each of 5 Meals per Day

Here is a chart with sample meals of different food groups that will help you with your criteria for each of 5 meals per day:


Sample 1

Food Protein



Apple- cinnamon oatmeal frittata Egg whites

Dries apples

Morning snack

Nonfat cottage cheese



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

Who Should Try the 5 Factor Diet?

Anyone who wants to lead a healthy lifestyle can try the 5-factor diet. Though, people who are obese and trying to lose weight can benefit the most from this diet. People who follow vegan diet may find a challenge in this diet, but nothing they can't conquer.


The Idea of 5 Factor Diet

The main idea of the 5-factor diet is to keep you fit and healthy. And to do that, you need to eliminate all the things that are bad for your body. This diet helps you do just that. Even though the foods are simple, they are everything you need in a perfect diet. The low-salt food along with exercise helps you keep your weight in check. And when you eat healthy, you are at less risk of getting heart diseases or diabetes.


Pros and Cons of 5 Factor Diet Plan

There are both advantages and disadvantages to any diet. Here are some pros and cons of the 5-factor diet plan:


One of the main advantages of the 5-factor diet is that it does not let you starve. You get balanced meals 5 times a day that keeps your nutrients and energy level up. You also get a day off from this diet. Basically, you get rewarded for eating healthy for the past 5 days and get to eat cakes as your present. Another great thing about the factor diet is that the meals are really easy to cook. The food prep and cooking takes just 5 minutes, so you won't have a dirty kitchen to clean when you are done with dinner. The best thing is that the 5-factor diet does not cut the carbohydrates out of your diet. Instead, it uses foods that are low in glycemic index (GI). GI foods have high levels of proteins and fiber and are low in fats. The meals that you eat suppress your hunger and stabilize the levels of insulin in your body, which helps in weight loss. They also help keep the calories out of your diet.


The main disadvantage of the 5-factor diet is that it does not account for emotional eaters. Emotional eaters tend to overeat when they are stressed or sad, and this diet does not address this problem. There is no alternative way for people who can't control emotional eating to get around this problem. Another criticism that surrounds the 5-factor diet is that it is a lifelong commitment. If you quit this diet, you will gain weight again quickly. As you can see, the pros of the 5-factor diet outweigh the cons.



Exercise is a vital part of any diet and the 5-factor diet is incomplete without exercise. You need a strenuous cardio workout to lose the extra pounds you have been carrying. With the busy schedule, it is hard to go to the gym regularly. But don't worry; you don't have to drive all the way to the gym anymore. Well, the 5-factor diet requires you to do a 5-minute workout every day for 5 days. This is perfect if you lead a busy life as it is very easy to take just 5 minutes out of your day to workout. Here are the 5 exercises that will save you the trip to the gym:

  • Push-up to side plank for 45 seconds
  • Curtsy lunge to side twist for 45 seconds
  • Jumping jacks with a punch for 45 seconds
  • Narrow squat to wide squat for 45 seconds
  • Burpee for 45 seconds

Take a 15-second break between each exercise. You don't need weights or a treadmill anymore when you have this amazing exercise regime.


Healthy Recipes

Here are a few recipes that are not only healthy but also delicious. You will be craving more after trying these recipes. You can also use seafood to make delicious recipes.

Broccoli Cheddar Omelet

For a broccoli cheddar omelet, you will need the following core ingredients:
  • 1 ¼ cups egg white
  • 4 slices of toasted whole-grain bread
  • 3 cups of chopped broccoli florets
  • ¼ cups cheddar cheese (non-fat and shredded)
  • 1 teaspoon seasoning
You will also need:
  • Salt and pepper to taste
  • Oil


  • Mix the eggs together with salt, pepper, and seasoning
  • Heat oil in a nonstick pan and add broccoli to it
  • Keep stirring until the broccoli is bright green
  • Add the eggs and let them cook until the mixture begins to set, then turn it over
  • Sprinkle cheese on top and cover the pot for 30 seconds
  • Plate the omelet with bread and eat!

Chicken Omelet

You will need following core ingredients to make a chicken omelet:
  • 4 ¼ egg whites
  • 2 tablespoons chopped green onions
  • 1 cup cooked chicken (chopped)
  • ¼ cups cheddar cheese (non-fat and shredded)
  • 4 slices of bread (whole-grain and toasted)
You will also need:
  • Seasoning
  • Salt and pepper to taste
  • Oil


  • Mix eggs together with salt, pepper, seasoning, and green onions
  • Heat oil in a nonstick pan
  • Add the egg mixture in the pan and allow it to cook
  • Add shredded chicken and fold the omelet
  • Plate it with bread and eat while it's hot!

Egg Sandwich

Are you too hungry and looking for an easy and fast-to-cook recipe? An egg sandwich is a perfect choice for you. All you need to make it is:
  • 2 strips of turkey bacon
  • 1 ¼ cups egg white
  • 4 slices of toasted whole-grain bread
  • ½ cups shredded cheddar cheese (non-fat)
  • 1 ¼ cups of diced tomatoes
You will also require:
  • Salt and black pepper to taste
  • Cooking oil spray


  • Microwave turkey bacon strips until they are crispy and put them aside
  • Whisk the eggs together with salt and black pepper
  • Spray oil in a non-stick pan and cook the egg whites
  • Put the egg whites on top of the bread with turkey bacon, cheese, and tomatoes
  • Enjoy your sandwich!

Meal Prepping

Meal prepping has taken the fitness world by storm, and for a good reason! Many people find that the single biggest obstacle standing in their path to fitness success is finding the time to eat healthy meals. Let's face it; with our hectic lives, especially if you're a new mom, finding the time to prepare a healthy meal in the middle of the day is a challenge. By meal prepping, you can make your healthy meals in bulk, and you can munch on them throughout the week. They're incredibly convenient, and if you use containers like the ones from Six Pack Fitness combined with a handy travel bag, you can take them with you wherever you go. By having healthy meals ready and on hand, you'll be much less likely to reach for unhealthy frozen snacks and fast food, and you can instead nourish yourself with delicious meals you prepared for yourself. To put it simply, when you meal prep, you don't have any excuse not to drop the weight fast! Final Thoughts on Losing Weight After Pregnancy Losing weight after pregnancy is similar to typical weight loss plans with emphasis on diet rather than strenuous exercise. Remember to set big goals and stick with a diet and exercise plan. If you want to get a jumpstart on your weight loss, you can start small by walking up stairs or incorporating your baby into fun workouts. From there, you can start walking and exercising more, but you should always listen to your body to make sure that you aren't overstraining yourself. You should also remember that your body will naturally start to drop the baby weight through breastfeeding, so ensure that you are eating enough and getting your sleep daily to preserve your energy levels. Finally, you should try meal prepping to help you stick to your health plan and avoid eating junk food that will hurt your weight loss efforts. If you're looking for high-quality meal prep containers that will hold up to the freezer along with convenient cooler bags, check out and browse the huge selection available!


The 5-factor diet will help you lose weight and make you more energetic. You will not have to spend a lot of time cooking on the kitchen as the recipes are all easy and quick to make. And other than that, you will be exercising too, that will help you lose weight even faster. And since you get a cheat day, you don't have to curb your cravings either. You will be getting a balanced diet and proper nutrients. And since there are a lot of options to choose from, you will not be bored with the food you eat either. As you can see, the 5-factor diet can work wonders if you do it with dedication. You will not be faced with disappointment with this diet as it will provide you with the desired results.

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