5 Factor Diet

The 5 Factor Diet, developed by celebrity trainer Harley Pasternak, is based around a five-meals-a-day concept, with each meal consisting of five elements—protein, carbohydrates, fiber, fat and fluids. Meals should take no more than five minutes to make and should contain no more than five ingredients. This meal plan is accompanied by a five-day, five-minute exercise plan.c

How It Works

Five daily meals include:

Lean protein (chicken, fish or low-fat dairy)
Complex carbohydrates (fruits, vegetables)
Fiber (whole grains)
Healthy fat (monounsaturated olive oil)
Water or sugar-free beverage

All recommended food items are low on the glycemic index, a food rating based on how much a given food affects blood sugar levels. By regulating these levels and the amount of insulin released in the body, you are able to feel fuller for longer and are less likely to overeat.c

You are also allowed one weekly "cheat" day to eat whatever you want.c

Sample Meal Plan

Breakfast

Apple-cinnamon oatmeal frittata

Snack

Non-fat cottage cheese and an apple

Lunch

Curried chicken salad, non-fat yogurt and a slice of no-flour bread

Snack

Vegetable salami, non-fat cheese and one brown rice cake

Dinner

Lemon salmon, quinoa and a side saladc

Potential Issues

According to WebMD, controlling insulin levels is not the only factor in weight loss and gain. There are many people who emotionally eat and who eat when they are not hungry, regardless of their diet. A Tufts University study determined that cutting calories is what leads to weight loss, regardless of where foods lie on the glycemic index.c

The same study concluded that people have a greater tendency to gain weight back on a low-glycemic diet due to food restriction. An overall food-intake reduction is difficult to sustain on this type of diet plan.c