5 Factor Diet

The 5 Factor Diet Explained

Note:  This is a review.  Click here to go to The 5 Factor Diet Site.

The 5 Factor Diet is another in a long list of popular Hollywood diets used by celebrities. Alicia Keys and Eva Mendez are two starlets who have written testimonials about their success with the diet.

The creator of this program is celebrity trainer Harley Pasternak, who is described on the official website as an expert in “exercise physiology and nutritional sciences.”

He decided to develop brief, but extremely effective workouts to be done by actors, while giving them training sessions during the short breaks they take on the sets of movies.

In addition, he began developing healthy meals that would take only a few minutes to prepare with simple ingredients that could fit in a mini refrigerator on the set. This plan is an offshoot of his other book: 5-Factor Fitness.

So Why The 5?

This program definitely utilizes the 5 in 5 Factor Diet. It works like this:

The “five” in the 5 Factor Diet comes not only from the number of elements each meal should include — protein, complex carbohydrates, fiber, fat, and fluids, but from the recommended five meals a day, with recipes that contain no more than five ingredients, or take no more than five minutes of prep time and five minutes of cooking time.

There is also a five-day exercise plan, which –surprise – consists of five exercises you do for 5 minutes each (that’s a 25 minute workout!). In addition, there is a cheat day. This means you can eat anything you like on this day. I like that!


General Guideline Meal Plans

Sugar-free cereal with at least 5 grams of protein and 5 grams of fiber per serving,(eg Kashi Go Lean!), with some fresh fruit like strawberries or blueberries. Use non-fat cottage cheese or sugar-free yogurt in place of cereal for a change.

Read more time based diet reviews.

For something warm, use egg whites as a base for a low-fat omelette, or try the Apple-Cinnamon Oatmeal Frittata.For hot cereal, make some oatmeal and blend in a scoop of whey-protein powder.

Soups & salads, with no-flour bread or tortilla for open sandwiches or wraps, or a rice cake.

Lean chicken/steak/fish for protein, and fibrous, moderate-GI carbs in vegetables like wild rice, squash, sweet potato, broccoli, spinach, or cauliflower.

You will need a protein and a carbohydrate for your morning and afternoon snack. A protein shake with added fruit is very good.


  • Includes Recipes.
  • Recommends exercise.
  • Follows researched methods of boosting metabolism.
  • Includes a cheat day.
  • Dieters will not be hungry or bored.


  • Some of the recommended foods can be expensive and/or hard to find.


Many Hollywood artists such as Jessica Simpson and Kanye West have experienced success with The 5 Factor Diet. Eating frequently with regular exercise with keep those calories burning without a doubt. Some of the foods recommended can be very expensive and not available in your workplace.

However, many recipes are provided with the diet which can be made at home easily and brought to work. The emphasis is really on learning to choose the correct foods and exercising the right way. And for that, this diet gets a very high recommendation.

Click here to go to The 5 Factor Diet Site.



  1. Pasternak, Harley, and Myatt Murphy. The 5-Factor Diet, 2006. https://doi.org/10.1604/9780696232244.
  2. WebMD. “5-Factor Diet Plan Review: What You Eat & More.” www.webmd.com, July 22, 2020. https://www.webmd.com/diet/a-z/5-factor-diet.
Joel Dreher MS EdS
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