As the creator and author of the 5-Factor diet, he brings the number 5 into the diet in numerous ways. His 5-week diet program focuses on balanced eating and promoting low glycemic index foods. His premise is that low glycemic index foods help regulate insulin production which is related to appetite, hunger and weight loss.

How Do I Follow It?

The number 5 plays a very important number on this 5-week long diet program. You will be eating 5 meals per day that are spaced out every 3 to 4 hours (not 5 hours).

Each meal incorporates 5 elements:

  • Lean protein such as chicken, lean beef or fish
  • Low glycemic (less than 80) complex carbs like whole grains, vegetables and fruit.
  • Fiber (5-10 grams) which can be found in whole grains, legumes, and veggies.
  • Healthy fats like olive oil, but no more than 65 grams per day.
  • Fluids (8-12 ounces), preferably calorie-free.

The book offers over 100 recipes that contain no more than 5 core ingredients with only 5 minutes of prep time to make. Some examples are:

  • Apple-Cinnamon Oatmeal Frittata
  • Curried Chicken Salad
  • Lemon Salmon
  • HP’s Big-City Chili
  • Asian Wraps
  • Turkey Stew
  • Mediterranean Tuna Salad
  • Lobster & Peas with Tomato Basil Sauce & Barley

You are allowed 1 cheat day per week where you can eat whatever you want, whenever you want.

Pasternak, who is a certified personal trainer, developed his own 5-factor exercise plan that incorporates both cardio and strength training. The 5-day exercise plan consists of 5 different exercises: cardio warm-up, upper-body strength exercises, lower-body strength exercises, core exercises, and a cardio workout. Each exercise you perform for 5 minutes for a total of 25 minutes. He shows photos of his strength training moves and the only equipment you need are weights and a stability ball.


Pasternak devotes chapters to his 5-Factor golden rules, must have foods, and shopping for foods along with a success log. Recipes do not take long to make and have minimal ingredients.


There is no scientific backing that eating 5 meals a day or eating low glycemic food helps in weight loss.  What matters most is cutting total daily calories for weight loss, not the glycemic index or how frequently you munch. It may be tough for some dieters to eat every 3 to 4 hours or obtain/make the book’s suggested meals and snacks. The menu is for anyone and not broken down by gender, weight or even activity level. Lastly, the diet does not address emotional eating or tips for eating out.

Does “The 5-Factor Diet” Work?

Good for healthy individuals who can eat often and have a few extra minutes to devote to prepping a meal.

Where To Buy “The 5-Factor Diet”?

If this diet sounds like exactly what you’ve been looking for to help you control your weight, then don’t waste any more time getting started. Click now for your copy of The 5 Factor Diet. A new you is just a click away!