5 Factor Diet Food

What You Can Eat

By Amy Paturel

Every meal you eat on The 5-Factor Diet must include the following five components: protein (for muscle), low- to moderate-glycemic carbohydrates (for fuel), fiber (to fill you up), healthy fats (to satisfy you) and sugar-free beverages (to wash it all down). You'll eat five meals a day at specified points throughout the day (usually breakfast, lunch and dinner, plus two snacks -- one mid-morning and one mid-afternoon). Pasternak recommends stocking kitchens with lean proteins like chicken, egg whites, fish, cottage cheese, lean beef and fat-free milk. Healthful carbohydrates include apples, broccoli, cabbage, carrots, celery -- basically fruits and vegetables, plus oatmeal, lentils, beans and wild rice. Pasternak also encourages dieters to load up on condiments like salsa, mustard and Mrs. Dash; healthful snacks and a variety of sugar-free beverages. He even allows for one cheat day every week when you can eat anything you want. In addition to providing detailed pantry lists, Pasternak provides more than 100 pages of recipes, including Salmon Frittata with Whole Wheat Toast, Chicken Fingers and French Fries, and Argentine-Style Steak Salad with Watercress and Mustard-Cilantro Vinaigrette.