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What Is The “5 Factors” Diet And Why Celebrities Follow It

Personal trainer Harley Pasternak, who works with celebrities such as Gwyneth Paltrow, Eva Méndez, Halle Berry, Lady Gaga and many others, has developed a diet and exercise program called “5 Factors”. The author is convinced that anyone is capable of losing weight. The main thing is to follow a number of simple principles. The program is designed for five weeks, but it is quite suitable if done for a longer period. Savory and healthy recipes can be found on the pages of the book The 5 Factor Diet🇧🇷

O awesome.club decided to tell you now the basic principles of this program, which includes proper nutrition, moderate exercise and healthy rest.

The Basics of the “5 Factor” Diet

The duration of the program is 5 weeks. 5 meals a day with intervals of 2-3 hours between them. Preparing the dishes for each meal should not take too long and they must comply with the following 5 rules: contain fiber, healthy fats, complex carbohydrates, protein and sugar-free liquids (water, tea, coffee or energy drink without sweeteners). The proportion of proteins, fats and carbohydrates should be 50, 30 and 20%, respectively. Physical exercises, 5 times a week, for 25 minutes. Just 5 days off for 5 weeks where you can eat anything but not too much.

As Harley Pasternak himself says, “5 Factors” is more of an eating style than a restrictive diet. Although it is designed for 5 weeks, during which you can lose 5 to 10 kilos, you can even make the program a habit.

Principles of food and preparation of dishes

The fundamental principle of feeding that the “5 factors” program contemplates is to pass through the total rejection of processed products and minimal heat treatment of food. Also, each dish must house no more than 5 ingredients. Dairy products in the diet should be low in fat, and bread consumption should be kept to a minimum. Not in vain, wholemeal flour products are not prohibited.

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The meal plan consists of breakfast, lunch and dinner plus two snacks: one between breakfast and lunch and the other between lunch and dinner.

According to Harley Pasternak, you should start your day with a glass of water and eat breakfast no later than an hour after waking up. The first meal of the day should include protein and fiber: you can eat, for example, 150-180 grams of chicken breast with wholemeal bread, scrambled eggs and non-starchy vegetables and fruits or berries, as well as oat flakes boiled in water .

For the second breakfast, which should be taken 2.5-3 hours after the first, you can prepare a salad of apples and carrots, a baked apple mixed with 150 grams of cottage cheese, fruit or non-starchy vegetables.

For lunch, Pasternak recommends eating poultry, meat (except pork) or fish combined with rice or sweet potatoes and cooked vegetables, or a light vegetable soup with chicken broth. In addition, he recommends a whole-wheat sandwich with vegetables and chicken or turkey.

Three hours after lunch, it’s time for a snack: you can have some vegetable salad, a piece of boiled fish or chicken, some cashews or almonds and non-starchy vegetables or not-too-sweet fruits like an apple.

Free day

The “5 factors” program allows you to choose absolutely any food you like once a week, be it a piece of cake, a pork burger or a carbonated drink. However, here we must adhere to certain rules: eat 5 times a day and not in excess.

This approach allows you to keep yourself in order on other days, and thanks to a proper diet for 6 days a week, the metabolism is accelerated, and harmful food does not have time to settle in the love handles.

Physical exercises

The physical training program includes 5 sets of exercises, each done for 5 minutes. The rest time between each exercise is short, so the training feels very intense.

The first 5 minutes are cardio exercises. These can be, among others, jumping rope, running and even dancing at a fast pace. The second and third sets of 5 minutes are dedicated to strength training: first with the arms and pectoral muscles, then with the leg and gluteal muscles.

The fourth series goes through the abdominal exercises. Finally, the cardiovascular ones, but at a faster pace than those of the first 5 minutes.

One of the basic principles of training is that every day it is necessary to perform different exercises of the same series. For example, on a Monday work the oblique abdominals and on a Tuesday the lower abs.

On the free day, exercises can also be dispensed with.

Pros and cons

The main advantage of the “5 factors” program is that when you follow it, you will not feel hungry thanks to the small intervals between meals. In addition, the foods that can be eaten are of low glycemic index, which means that they contribute to losing weight and keeping it at a normal level.

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It is suitable for both semi-vegetarians (those who eat fish and dairy products) and carnivores, as well as those who, for some reason, follow a gluten-free diet. Also, since once a week you can eat and drink whatever you want, you are less likely to break the established order. Not in vain, eating a hamburger with fries all day is not worth it: it can negatively affect digestion.

The diet does not mean that you have to weigh yourself, as at the same time you are losing weight, you are gaining muscle mass, which means that weight fluctuations may not be as important as with strict diets that do not involve significant physical exertion. But the volume of your body, following all the recommendations, will decrease.

Among the minuses, we can note the need to cook daily, which may not suit people with a busy schedule. Also, you will definitely have to find time to do a 25-minute workout 5 times a week, which is not easy either.

Another difficulty with this program is the lack of restrictions on calories and portion sizes, which can negatively affect weight. However, if you stick to the basics and don’t overeat, there won’t be this problem. Regarding the restriction-free day, in this case it is necessary to adhere to the same principle and then the kilograms lost on other days will not return.

Did you like this training and healthy eating plan or do you have your own diet?

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