Harley Pasternak - The 5-Factor Diet

Authors Note: This book is intended to provide helpful guidance and information on the subject of diet and exercise; it is not meant to be taken as medical advice or to replace the diagnostic expertise of a physician. You should aways refer any questions or concerns about your health to a trusted medical professional, particularly if you are pregnant, nursing an infant, or suffering from any medical condition or symptom. As with any diet or exercise program, stop immediately and consult a doctor if you experience pain or discomfort at any time.

2009 Ballantine Books Trade Paperback Edition

Copyright 2006 by Harley Pasternak

All rights reserved.

Published in the United States by Ballantine Books, an imprint of The Random House Publishing Group, a division of Random House, Inc., New York.

B ALLANTINE and colophon are registered trademarks of Random House, Inc.

Originally published in hardcover in the United States by Meredith Books in 2006.

eISBN: 978-0-345-53506-1

Library of Congress Control Number: 2006930029

www.ballantinebooks.com

v3.1

This book is dedicated to all my clients.
You have been, and continue to be, my
guinea pigs, my inspiration, and my friends.

My parents. To whom I owe all my success.

My brothers, Jesse and Bobby. My best friends and my fountain of youth.

My manager, Kristin Giese. I treasure your leadership and strength.

My literary agent, Andrea Barzvi. The only agent I will ever have.

My cowriter, Myatt Murphy. For sharing my vision and being so professional.

My editor, Stephanie Karpinske. For polishing the words.

Paola Patrella. For your delicious recipes.

Logan Alexander. For your photography and humor.

Carmen Bonicci. My Canadian strategist.

My commercial agent, Brittany Balbo, for your support.

My closest friends, Dave, Anne, Behzad, Sam, Rachel, Wendy, Michael, David, Jamie, Ricky, Jeff, Josh, David, Rick, John, Brian, Jen, Jodi, Vera, and Wil. For reminding me where Im from and who I am.

Lucy and Viv. You are always in my heart.

T his book took me 15 years to write.

Not really 15 years of writing more like a decade and a half of evolution.

The 5-Factor evolution started when I was a husky teenager (husky is simply a kinder way of saying overweight). I bought every diet book, fitness magazine, and exotic weight loss pill, powder, and bar! I tried weight training, step aerobics classes, Pilates, and yoga. I experimented with diets such as Pritikin, Body For Life, and the Zone. I became interested in exercise and nutrition as a way to make me look and feel better. However, it wasnt until both of my younger brothers were diagnosed with type 1 diabetes that I became interested in the science of food and how it affects our bodies. I spent eight years in university studying metabolism, biochemistry, nutrition, and physiology. I call this period my nerd years.

While I was in graduate school, the 5-Factor evolution continued as I began to work as a nutrition scientist for the Canadian Department of National Defense. I learned a great deal about research. Not only did I perform my own nutrition studies (breaking many test tubes in the process), but I also learned how to assess existing nutrition research. Equipped with studies that could definitively support or refute popular diet info, I began to question many dietary practices. I thought more critically about claims I heard about popular diet programs and weight loss supplements.

I reread all the diet books I had previously treated as gospel and underlined all of the facts the books used to support their claims. I then set out to find the research these claims were based on. To my chagrin, I realized most diets and weight loss strategies are quick-fix programs based on half-truths and flat-out fabrications.

I knew there had to be a way of eating healthy that would also be realistic. I wanted a program based on real truth, real science, and real peoples lifestyles, a sensible system that would promote fat loss and enjoyment.

My 5-Factor evolution continued as my nutrition and fitness practice grew. I developed and refined my nutrition plan and applied it to clients with amazing results. My program garnered the attention of actors who wanted to tone up for upcoming roles. Nineteen films, nine television shows, and more than 50 actor and musician clients later, my 5-Factor Diet has helped the likes of Halle Berry, Alicia Keys, Kanye West, Mandy Moore, Eva Mendes, Rachel Weisz, Rick Fox, John Mayer, Brendan Fraser, Stephen Dorff, Robert Downey Jr., and Benjamin Bratt.

In 2005 my first book, 5-Factor Fitness, hit the top of two bestseller lists. Though 5-Factor Fitness was primarily an exercise plan, it contained a brief introduction to the 5-Factor Diet and offered a number of quick 5-Factor recipes. I received more than 5,000 emails from people who had purchased 5-Factor Fitness and had shed anywhere from 5 to 87 pounds! Nearly all of them requested more 5-Factor recipes and wanted to know more about the 5-Factor Diet.

So, with great pride, I present you with the last diet book you will ever purchase. Welcome to The 5-Factor Diet.

Harley Pasternak, M. Sc.

W eve met before.

I dont know your name or where you live, but its safe to say that I do know youand I know why youre reading this book.

Youre not happy with your body.

It doesnt matter whether youre looking to drop a few pounds, firm up, or improve your health so you can live a longer life; all of these goals start with eating right.

Most likely youve already tried someit probably seems like allof the different diets that are popular today. Its likely that you even lost some weight. But if youre like most people, you gained some or all of it back. Or worse, you regained it all plus a few extra pounds. Youre sick and tired of fighting the fat war, running caloric calculations in your head and denying yourself entire food groups. Youre fed up with weighing your food at every meal, scrimping on portions, and eating tasteless diet foods while salivating over the cooking shows on TVall in an effort to look as lean, fit, and glamorous as the movie stars you admire on the big screen.

Well, I have some news for you. Television actors and movie stars dont make the same mistakes that you have. And with the 5-Factor Diet, you wont make those mistakes ever again. Absolutely anyone can get into better shape quicklythe harder part, of course, is staying that way. 5-Factor can help.

When my first book, 5-Factor Fitness, became an overnight success in 2005, I was proud that the system Ive been using for years with my Hollywood clients was finally available to everyone. In the book I outlined a 5-week program to jump-start readers to a better body and healthier lifestyle, focusing primarily on fitness and exercise.

Since the book was published, Ive been overwhelmed with requests from readers like you asking for more information on diet and nutrition. The sheer volume of letters Ive received has made it clear to me that people want to know more about the nutritional plan I use with my clientsparticularly the 5-minute meals that are part of my programand how to incorporate it into their day-to-day lives.