Unlike fad diets that call for banishing entire food groups or subsisting entirely on soup, the 5-Factor Diet is a simple, practical plan based on sound science.
With the 5-Factor Diet, Harley Pasternak, M.Sc., presents a five-week diet and fitness program that encourages grazing instead of gorging. Born out of Pasternak's experience as a husky teenager who watched his two younger brothers struggle with Type I diabetes, the 5-Factor Diet encourages dieters to eat five normal size meals (on a schedule rather than waiting until they're hungry), which means less food at each meal, less insulin released and less fat stored. And instead of pushing pricey supplements and specialty foods, Pasternak promotes lean proteins, whole foods, fruits and vegetables -- so you'll get the necessary nutrients from food, not pills. Unfortunately though, dieters are left to guess approximate portion sizes. As a follow up to Pasternak's blockbuster 5-Factor Fitness, the plan isn't short on activity recommendations. In fact, exercise guidelines and instructions take up a good chunk of the book and include a combination of cardio and strength training. All you need are weights and a balance ball. The only drawback: Pasternak presents the diet as a five-week plan when it should be a way of life.
Is the diet healthy?
Yes. The main tenet is exercise coupled with a healthful, protein- and fiber-rich diet.
What do the experts say?
Milton Stokes, M.P.H., R.D., National Spokesperson for the American Dietetic Association, likes the concept of eating five meals a day. He's also in favor of shorter exercise sessions since most people feel overwhelmed at the thought of working out for 90 minutes a day. "Breaking exercise up into mini chunks is best tolerated," he says. "And 25 minutes sounds quite tolerable." What he doesn't like: The idea of a cheat day. "Cheating says to me that you're doing something wrong like stealing, lying or embezzling," says Stokes. "Eating food should not be synonymous with a criminal activity."
Who should consider the diet?
People who like simplicity (and let's face it, who doesn't?), and who love eating on a schedule. It helps if they like to work out, too!
Bottom line
Unlike fad diets that call for banishing entire food groups or subsisting entirely on cabbage soup, The 5-Factor Diet is a simple, practical plan based on sound science: Eat a variety of foods in appropriate amounts, exercise regularly, and you'll lose weight, be healthy and get most of the nutrients you need from food.
Checklist
Cost: Not much, barring the price of the book. The diet does not require costly specialty foods or supplements.
Meals Provided: No.
Diet Duration: Five weeks.
Fitness Requirements: Yes. The 5-Factor Diet calls for specific workouts featuring five workouts a week with five exercises in five-minute phases.
Time Commitment: Minimal. Meal prep takes five minutes or less (not including cooking time). Ingredients are easy to find -- five in each meal -- and each recipe requires five or fewer steps.
Eating Out: Yes, provided you order items with all five necessary components (protein, low- to moderate-glycemic carbohydrates, fiber, healthy fats and sugar-free beverages).
Alcohol: There is no mention of libations in the book. Instead Pasternak stresses drinking calorie-free beverages and water.
Vegetarian-Friendly: Yes -- if you enjoy high-protein meat substitutes (one-third of 5-Factor calories must come from protein). And don't rely on nuts: Pasternak claims they contain a lot of fat and only low-quality protein.
