Home Diet The F-Factor Diet: Sample Menu, Foods, Shopping List and Reviews

The F-Factor Diet: Sample Menu, Foods, Shopping List and Reviews

The F factor diet: how does it work?

Before sculpting the bodies of Milla Jovovich, Halle Berry, and Robert Pattinson, the famous Harley Pasternak used to train Canadian soldiers in Toronto. Then he wrote two books, both bestsellers: The 5-Factor Diet and 5-Factor Fitness. He became the bikini body guru in Beverly Hills. He started training in 2000 with Jim Caviezel and Halle Berry, he says. “It went so well that Berry asked me to join her in California to make her body perfect for the Catwoman movie.” While some diets rely on a perfected system, others rely on pills such as the Phentermine diet pills or the Garcinia Cambogia diet pills.

In a short time the list of customers, from Alicia Keys to Natalie Portman and Miley Cyrus, has expanded from cinema to fashion and music. His secret is simplicity. He had to adapt to the needs of the actors, working between shots, often without having a place to prepare meals. So he created simple menus with ingredients easy to keep in a small fridge and that can be easily boiled or grilled. Also, he developed an easy workout with a quick result. He also was considering that the stars are always involved in parties and social situations, and can not always be careful with a diet. This scheme allows you to have a break once a week. It is not similar to the Abs diet food list.

You will have to split your fat loss diet into 5 meals. According to Pasternak, taking 5 meals a day is the best way to keep insulin levels stable, have more energy, speed up metabolism, improve mood and reduce stress. Getting clear benefits for the line, we see that it is a burn fat diet.

Practically each meal includes 5 main ingredients ready in 5 moves for a total of 5 minutes of preparation at most (not counting the cooking).

Why is this diet for 5 weeks? A very fast diet is dangerous for health, so it is better to aim for gradual and stable grading. During this diet, a reasonable goal is set (for example 3 kilos or less) and the program is followed for 5 weeks, also you have to check the weight only once every seven days. You will not have to resort to Ephedrine diet pills.

F factor diet sample menu

This is a specific weight loss program that provides approximately 1,200 calories a day. It prevents you from taking any diet pills. In this system, every day is divided into 5 meals: breakfast, snack, lunch, snack, and dinner. Again, there are 5 phases to follow for at least 5 weeks:

  • make five small meals a day
  • eat high-fiber foods (cereals, fruits, vegetables)
  • eat protein-rich foods like meat, fish and lean dairy products
  • eliminate alcoholic, carbonated and sugary drinks
  • perform 5 different exercises every day for no more than 5 minutes, for a total of 25 minutes per day.

These are 5 guidelines, really easy to follow, really far from the diets like the lemon or others regimes followed by celebrities. The high content of fiber foods allow you to try that diet with a vegan approach.

The Food list of the f factor diet

Every day, make three full meals (breakfast, lunch, and dinner) in addition, two snacks (one mid-morning and one mid-afternoon). If you don’t know when you should eat, just divide by 5 the number of hours that pass between the awakening and the time when you go to sleep. For example, if you get up at 7 and go to bed at 0023, it will be 16 hours, divided by 5, it is around 3: here is the maximum time between one meal and another.

To make it easier, breakfast at about 8 am, morning snack at 11 am, lunch at 1.30 pm – 1.45 pm, snack at 4.45 pm and dinner at 8 pm. The advantage of this timetable? You never go hungry!

Because is not possible follow a strict diet (for many people), in this regime, you are authorized to do a day of break every seven days of diet (5 days break in all on 5 weeks of diet). It is even encouraged. According to a study by the National Institute of Health (USA), in fact, cheating for one day a week doubles the food intake increases metabolic consumption by 9 percent the day after the cheat. You can have fried potatoes, cheese, chocolate, ice-cream, a glass of wine: everything is allowed!

You will have to follow the phases and put only 5 type of food on your plate, that’s to give to the body all the nutrients it needs and allow it to reduce accumulations without suffering hunger. At each meal, fill the dish with proteins + carbohydrates with a low glycemic index + good fats + fibers (such as legume soup and spelled dressing with 1 tablespoon of extra virgin olive oil or salmon with raw carrots and a slice of wholemeal bread ) and a drink that does not contain sugars (water or an herbal tea).

Just dedicate little time to your recipes, nothing worse than diets that require you to be good at cooking. This weight loss diet plan is easy and effective, with elementary and healthy recipes.

What could be the shopping list of the F factor diet

Here it is a sample meal plan for 3 days of the f-factor diet, make your shopping list using the ingredients that you can find below.

Day 1

Breakfast: 1 glass of milk and 1 bowl of wholemeal muesli with strawberries

Snack: 2 whole crackers

Lunch: 2 skewers made with king prawns and white fish + 1 potato in the foil + 1 grapefruit juice

Snack: 2/3 slices of pineapple

Dinner: 60g of brown rice with mushrooms + carrots and grated raw fennel.

Day 2

Breakfast: 1 cup of green tea + 1 slice of apple strudel with cinnamon and raisins

Snack: 3 rice cakes

Lunch: 60g of bresaola rolls filled with cottage cheese and fresh basil +  a salad with yellow peppers and some slices of bread

Snack: orange juice

Dinner: 70g of noodles with cod and peas + boiled artichokes seasoned with a drizzle of extra virgin olive oil.

Day 3

Breakfast: one coffee + half a glass of milk + two slices of wholemeal bread with honey

Snack: two walnuts

Lunch: 150g of turkey stew + salad cress + two slices of wholemeal bread

Snack: a centrifugate

Dinner: pizza with vegetables + a cup of fresh fruit salad.

Spinach with feta salad, F-factor recipe.

The spinach with feta salad is a light recipe to prepare when you want a light but tasty dish. To eat healthy and light and to fill up with nutrients, this is a fast and perfect dish for various occasions. For dinner, for lunch at work, or to open the meal with a different appetizer. The salad of spinach with feta is indeed tasty, it keeps well even if prepared in advance and is low-calorie, so you can prepare it and bring it for lunch, to enjoy a light and fresh meal.


  • 280 g fresh salad spinach already cleaned
  • 4 carrots
  • 210 g feta
  • 320g low-fat white yogurt
  • 2 untreated lemons
  • black pepper
  • Red onion
  • four tablespoons pumpkin seeds
  • two tablespoons extra virgin olive oil


  1. With a grater with large holes grate the feta and put it in a small bowl, add the yogurt and mix until it forms a creamy but not too liquid mixture.
  2. Combine a little grated lemon, a mince of black pepper and a teaspoon of lemon juice.
  3. Stir and let stand for 15-20 minutes.
  4. Grate the carrots and add them to the spinach and finely chopped onion.
  5. Season with oil and mix.
  6. Complete the salad with cream cheese and pumpkin seeds, mix and serve.

f factor diet workout and reviews

Harley Pasternak is a personal trainer and nutritionist at the University of Toronto and has gained a great reputation thanks to her guides on wellness and healthy living. In the diet written in the book “5 Factor World Diet Book”, he also explains which fitness exercises to combine. It takes 25 minutes a day.

The workout should include sessions of:

  • Cardio training (biking, jumping rope, or just dancing energetically)
  • Resistance (sit-ups, push-ups, gym exercise)
  • Jogging
  • Exercises for the abdominals.

Pros and cons

The five advantages of the 5-Factor method, benefits and some quick point from the reviewers:

  • It’s simple. You do not need to be a chef to prepare recipes worthy of the best Hollywood restaurants
  • It’s quick It offers recipes that are prepared in a few minutes
  • It’s social It does not prevent you from going to a restaurant or having dinner with friends
  • It is a complete program that includes both balanced recipes and physical exercises. It can be similar to the Amanda Cerny diet.
  • Helps to think positive
  • Do not focus on prohibited foods, but on those allowed.

The greatest limit of the Pasternak diet is undoubtedly about its hypocaloric content. 1200 calories, for many subjects, are not absolutely sufficient and are even lower than the basal metabolic rate, or the necessary energy that the body needs for basic vital functions. In addition, energy requirements vary according to age, gender, and level of activity. So the 5-factor diet can be good for everyone but is not a smart move unless your results are to lose some extra pounds. But, in cases of obesity, it is necessary to be followed by a nutritionist. You do not need the Contrave diet pill; but just a healthy well-planned diet.