5 Factor Diet

5 Factor Diet was created specifically for those who want to lose weight on a healthy nutrition, deal physical activity and eventually get a slender, healthy body. This diet was developed by Harley Pasternak.

5 Factors Diet is based on the glycemic index, or, in other words, the index of blood sugar. Control of this value is a basic factor in determining the effect of various foods on the human body.

Nutritionists claim that the products that have an impact on the glycemic index are the primary cause of weight gain, causing a false sense of hunger and slow down metabolism.

Strictly speaking, the five factors – this is not a diet, it’s five simple rules about nutrition and lifestyle to help reduce weight. Stick to the plan to reduce weight necessary a total of five weeks. Next, you need to increase caloric intake by 20%, adding vegetable fats and complex carbohydrates.

1. Eat 5 meals daily. You should eat 5 times a day: breakfast, lunch and dinner plus two snacks a day.

2. Follow the 5 criteria for each meal.

3. Each of the meals has 5 ingredients and to cook one dish full diet usually requires no more than 5 minutes. 5 Criteria for each of 5 meals per day:
Digestible fats – vegetable oils are any
Proteins are needed to build muscle – it is lean meat (poultry, rabbit, beef), seafood and fish
Fiber to neutralize feelings of hunger and to cleanse the body – it is fresh fruit and vegetables
Complex carbohydrates to replenish reserves of energy – it is grits
Unsweetened drinks – it is tea; coffee and water without gas, etc.

4. Physical exercises. Physical exercises occupy practically the first place in this method weight loss – they increase muscle tone and get rid of fat. Every day is required to provide training for 25 minutes. Approximately 5 minutes on any exercise. The approximate scheme of training must include:
• Cardiovascular load (bike, running track or just vigorous dancing)
• Strength training (squats, pushups, exercise at the gym)
• Working out the abdominal muscles
• Jogging (about 5 min.)

5. 5 days rest for 5 weeks. Once a week during the course of diet you should take a break – a whole day eat only favorite foods.

Sample menu for one day
Breakfast: frittata with tomatoes, a cup of green tea or weak coffee.
The first snack: Fruit salad (kiwi, orange, apple), and tea.
Lunch: risotto with mushrooms, salad of fresh leafy greens, olive oil, apple and tea.
Second snack: slice low-fat cheese with rye toast or a piece of boiled chicken, herb tea.
Dinner: porridge from cereals and vegetable salad.

Advantages
- Eating small portions, but frequent;
- A variety of dishes;
- Easy to cook;
- Training in the gym (5 times per week).

Disadvantages
- Not everyone will like to eat five times a day;
- Do not consider the psychological aspects of obesity;
- Recommendations of the movie stars are no guarantee of success.

5 Factor Diet allows you to find harmony with itself and bring your body in excellent physical shape.

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