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The 5 Factor Diet Recipes and Review

Updated on March 19, 2011

What is "The 5-Factor Diet" in a nut shell

The basic of the diet are to follow 5 principles:

  1. Have 5 meals each day.
  2. Exercise 25 min. 5 of your 7 days a week for at least 5 wks
  3. Follow the 5 'must haves' in a meal
  4. Take at least 5 mins preparing your meal, with 5 ingredients. 
  5. Ensure you have a ‘cheat’ day, once per week.

These all serve a purpose, and will ensure your success at weight loss. The book goes into much more detail, but the "cheat' day essential. Due to the fact that if you have a friend wants to 'go out' or a birthday party to attend, you can enjoy it without the diet induced guilt for indulging a little or worse, giving up because your are tired of 'dieting'.

5 fat loss keys that will give you the power you need, when you need it.

  1. Glycemic Index - having low GI foods will keep cravings down.
  2. The best calories - healthy meats, and lots of fruits and veggies.
  3. Exercise - (5-Factor Fitness) helps you sleep and reduces cravings.
  4. Metabolism — the faster your metabolism is, the more fat is burned. 
  5. R & R - Rest and Recovery promote muscle growth and reduces stress. 

5 'Must Haves' in each meal (The 5-Factor World Diet is just an extension of choices)

  1. Fiber
  2. Low-fat, quality protein 
  3. Zero Sugar in your drinks
    Low-GI carbohydrate (examples: strawberries, sweet potatoes) 
  5. Healthy fat (examples: olive oil, avocados)

Sundays are allowed as a ‘cheat day’. You still need to have 5 meals but you can add your favorites without the guilt.

Easy 5 minute Recipes with 5 Ingredience

Broccoli-Cheddar Omelet

Makes: 2 servings

5 Ingredients

  • 1.25 cups egg whites
  • 3 cups of broccoli
  • 1/4 cup non-fat cheddar cheese
  • 4 slices grain bread, toasted
  • 1 tsp Mrs. Dash

Pita Pocket

Makes: 1 servings

5 Ingredients

  • 1 4 inch whole wheat pita
  • 2 oz turkey slices
  • 1/2 oz reduced fat cheese
  • tomato slices
  • hand full of alfalfa sprouts 



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