The 5 Factor Diet
by Harley Pasternak, Myatt Murphy
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Book Summary Information
Author: Harley Pasternak, Myatt MurphyEdition: Hardcover
Audio: English (Original Language); English (Unknown); English (Published)
Published: 2006-12-26
ISBN: 0696232243
Number of pages: 256
Publisher: Meredith Books
Book Reviews of The 5 Factor Diet
Book Review: The Hollywood Bible
Summary: 4 Stars
This programme must be the most hyped diet and fitness programme of the moment with testimonies from Jessica Simpson (as per the much hailed front cover of US magazine), Halle Berry, Kanye West et al, there is plenty of evidence that it works. I have done Pasternak's programme for 3 weeks now and have lost half a stone with relatively little difficulty. I have to say that I have cheated more than his 1 day cheat allowance (which is great) because alcohol is not allowed and I have had the odd glass of wine here and there.
The diet programme looks really complicated (and the ingredient list is overwhelming) but I simplified it dramatically by creating a table and just ticking off when I have a portion of protein, starch, fruit etc. He does tell you how many of each to have a day. A sample day might be: Breakfast: Egg white omlette with smoked salmon on wholegrain toast and a piece of fruit. Mid-morning snack - berry protein shake. Lunch: Tofu and sweet potato curry. Mid afternoon - Cottage cheese on crackers and fruit. Dinner: Fish, veg, rice. So this is definitely no Atkins - he does believe in balance and in eating 5 times a day.
At first I stuck to his recipes and it was all-consuming shopping and planning-wise but you do learn how to adapt and simplify and just do a recipe every now and then (freezing extra portions). Everything is in 5's - so eat 5 times a day, work out 5 times a week for 25 minutes at a time etc. You only do 5 minutes cardio warm-up, 3 x 5 minute exercises (you need dumbbells and a bench/ball) and 5 minutes cardio again. That sounds like nothing but he relies on supersetting i.e. you do your cardio and then do exercise 1 and 2 back to back, 3 sets before moving on to the core exercise. He aims that you work at high intensity and do not cool down during it to maximise effort and metabolism. You also get specific rest times between exercises. At first I thought that 25 minutes would never be enough but, to be honest, although you eat a lot, it is not calorically very high, so when you do more, you feel a bit stretched energy-wise.
However, I have to say that I do feel a lot more energetic on the whole and it is definitely a life plan rather than a showbiz diet. One tip would be that I joined his website for a week (free trial) and the forums there are really helpful and consist of a lot of people in the same position, asking the same questions. It's fairly new as a site and there were a few blips but overall it is a very helpful extra to the book.
Another slight issue was trying to find things like fat free ricotta (even low fat ricotta I have yet to find) and fat free Cheddar but he does say at some point fat free or reduced fat so you learn to work with what you've got. I will definitely be sticking with this although it will take a little longer given the odd extra slip. BTW, the cheat day is great (you eat what you are missing/craving/want) and research says that occasional treats "reassure" your body into letting go of weight rather than going into famine mode. That definitely worked for me because 2 days after my cheat day, I suddenly went down 1kg after what seemed a slow first week. Would I recommend this book and plan - yes, definitely!!!
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