The nutrition system, developed by star trainer and nutritionist Harley Pasternak, is beloved by many celebrities. It is she who helps Rihanna, Lady Gaga, and many others to be in shape. Let’s figure out which five factors are meant.
Lady Gaga lives in a crazy rhythm: concerts, rehearsals, moving. She does a lot and stays in great shape. Behind the star, the difficult experience of dealing with eating disorders: she admitted that she suffered from bulimia and that to this day she is not always satisfied with her own reflection in the mirror.
In recent years, her lifestyle, although it can not be called calm, is more healthy – for sure. Nutrition and sports specialists help her keep fit. One of them is the same Harley Pasternak, who created the stellar diet of 5 factors.
Harley Pasternak described the basic principles of his diet in the book of the same name, which he later supplemented with a publication containing recipes for everyday. 5 factors is not a diet, he notes, but a five-week nutrition system.
What is the essence of the diet?
Those who have chosen the 5 Factor Diet for themselves need to eat five times a day for five weeks. Each meal should contain five main components:
- Lean protein – chicken breast, fish, egg whites, legumes;
- Complex carbohydrates – all the same legumes, whole grains, fruits, and vegetables;
- Fiber – is also found in vegetables and fruits and whole grains;
- Good fats rich in unsaturated fatty acids – fish, avocados, nuts, olive oil;
- Sugar-free drinks – plain water, tea, and soda with artificial sweeteners are allowed.
For those who find it difficult to cook, Pasternak came up with dozens of recipes – cooking most of the dish takes, attention, no more than five minutes.
Lady Gaga adheres to the principles of Pasternak. So, her personal chef said that one of the star’s favorite dinner options is quinoa with beans, grilled vegetables, and shrimp. Here and protein, fiber, and complex carbohydrates, all take into account those same five factors.
Another bonus of the 5 Factor Diet is that you can eat delicious treats on it. One day a week, you can deviate from the plan and allow yourself any ban. But in general, fast carbohydrates, unhealthy fats, and sugary drinks should be avoided.
And here the star follows the rules of his favorite nutritionist. Lady Gaga indulges in junk food, like colorful sweet corn flakes or classic fast-food burgers and french fries.
5 workouts per week
In addition, Pasternak considers it mandatory to supplement this nutrition system with regular physical training: 5 times a week for 25 minutes. He believes that exercise makes the 5 Factor Diet twice as effective.
Pasternak recommends performing 5 types of exercises during each workout:
- Warm-up cardio;
- Strength exercises for the upper body;
- Strength exercises for the lower body;
- Stretching;
- Cool-down cardio.
The star trainer is sure that short but regular workouts are much more effective than long sessions once or twice a week.
The singer tries not to forget about training and on tour – she almost always takes a small kettlebell with her, which she uses for strength training. As part of the cardio stages, she runs, walks fast, or jumps over a rope, and she does the power stages – deadlift, hyperextension, and other exercises – just with weighting.
Diet Benefits
Protein and fiber are important for weight loss, and besides, they give a feeling of satiety for a long time. Thus, it is quite easy to endure breaks between meals and not snack between them. Those who adhere to the 5-factor diet say that they practically do not feel hungry: still, they eat full three times and have a snack twice.
The diet is easily adapted to suit food preferences and health characteristics. There are a lot of recipe options, everyone can find among them what suits him. Vegans, meat-eaters, and those who adhere to a gluten-free diet due to celiac disease can eat according to the Lady Gaga system.
Diet Disadvantages
Although the diet can be changed to your liking if you have kidney problems, diabetes or hypertension, you need to start the five-week plan carefully – you will need to consult a doctor.
Harley Pasternak does not give clear recommendations on calories and portion sizes – he only offers a system that, as he himself claims, is suitable for anyone, regardless of their starting weight and daily activity level.
Another drawback is that in order to adapt to the diet, you will need the same recipe book from Pasternak. Only over time will you be able to independently select combinations of products that meet the requirements of the 5-factor diet.
What to expect from such a diet?
The five-week program will not be painful – it is easy to stick to and starve. The food will be varied and tasty, and you won’t have to spend several hours cooking.
Due to the fact that every day is supposed to consume enough fiber, the diet will help improve digestion – this is also a very important aspect.
The 5 Factor Diet is generally considered safe and effective by doctors, although it is not without some drawbacks. Experts considered Adele’s diet much more dangerous, which they do not recommend resorting to. In general, doctors and nutritionists consider it much more correct not to diet, but to follow the precepts of a healthy diet.
