Five factor diet plan
Katy Perry’s trimmer than ever ahead of her wedding, thanks to Harley Pasternak. The US trainer explains how you too can eat more, work out less and get your dream body
Katy Perry
Pop star Katy Perry may like to wear cream cakes, but from the looks of her enviable figure, she certainly hasn’t been eating them. In fact, the 25-year-old has embarked on a strict diet ahead of her upcoming wedding to the tamed lothario Russell Brand, 35. The pair are set to tie the knot in India this October.
And Katy’s keen to look picture perfect on her big day, so she’s turned to the one man that — Hollywood’s leading ladies swear by — Harley Pasternak. “She’s getting in shape for everything — wedding, music videos, touring, etc,” says trainer Harley.
Singer Katy Perry’s eating plan is an example of how you might want to structure your own diet to increase your chances of losing weight in one month
“She works out as often as she can — she’s a busy woman — but her goal is five times a week and she eats five small meals a day.”
According to fitness and nutrition guru Harley, the reason celebs such as Megan Fox, Halle Berry, and Jennifer Hudson, love his famous Five Factor diet plan is simple, “It requires the least amount of time for the most results and that’s exactly what my clients are looking for.”
FORGET SIZE ZERO – 5’S THE MAGIC NUMBER
Harley’s credited with helping change the must-have shape of Hollywood stars from skinny to sexy. Under his guidance Katy Perry may be slimming down but she certainly won’t be losing the curves that helped her top Maxim’s list of the world’s hottest 100 women and brought her to Russell Brand’s attention.
In fact, after meeting her at the X Factor auditions, super-slim Cheryl Tweedy reportedly told a friend, “I look like a little boy next to Katy.”
But Harley’s 5-factor plan is for those who want curves in all the right places — not those who want to shrink to a shocking size zero. “Women should look like women. They need natural curves and if they’re too lean, their hormonal cycle gets thrown off and they stop looking and feeling like women.”
YOUR CURVES PLAN
Here’s how the magic number 5 can help you get curves in all the right places.
The 5 factor rules
Follow these simple rules...
» Eat 5 times a day — you’ll feel less hungry throughout the day and keep cravings at bay.
» Meals must consist of 5 ingredients or less — so they’re fresh, healthy and cheap to make.
» Meals should take just 5 minutes to prepare — so it’s easy to stick to, no matter how busy you are.
» Allow yourself to cheat once a week — taking a break where you can enjoy your favourite foods.
» You should do 5 short workouts a week.
The 5 meal ingredients
Every meal should include...
» A low-fat protein: chicken breasts, fish, shellfish, egg whites or cottage cheese.
» Healthy carbohydrate: beans, lentils, brown rice, wild rice, fruit.
» Fibre: from healthy carbs such as beans, oats, lentils, barley, brown rice, wholegrain bread, vegetables (except potatoes) and fruit.
» Healthy fats: cooking oils such as olive and rapeseed (no full-fat dairy).
» A sugarfree drink.
Your 5-meals-a-day menu
Choose from one of the following each day...
Breakfasts
» French toast: Two slices of bread dipped in egg whites, skimmed milk and a little sugar. Grill. Top with low- fat cheese and a few berries.
» Omelette: Sauté chopped onion, egg whites, ground chicken or turkey, chopped tomato and mushrooms. Serve with two pieces of wholegrain toast.
» Wholegrain cereal with low-fat milk.
» Scrambled egg whites with a strawberry smoothie (made with strawberries, low-fat yoghurt and ice) and two pieces of wholegrain toast. » Grapefruit halves, with low-fat yoghurt, plus porridge with strawberries.
Morning Snacks
» Turkey slices with celery dipped in homemade hummus (blend chickpeas, olive oil, lemon juice, two cloves garlic).
» Hard-boiled egg with tuna.
» Apple slices with peanut butter.
Lunches
» Curried chicken salad: chopped cooked chicken breast with onion, plain yoghurt, curry powder with water, microwave 1 minute, serve open-faced on a slice of bread or on a bed of lettuce.
» Lettuce wrap with prawns, celery and sweet chilli dressing.
» Baked sweet potato with tuna.
» Tomato soup with granary roll.
» Green bean salad with tuna and fat-free vinaigrette dressing.
Afternoon Snacks
» Tuna sushi.
» Edamame beans.
» Sausage skewers with roasted cherry tomatoes and mustard.
Dinners
» Chicken fajita: Chopped onion, pepper, skinless chicken breast, fajita seasoning, wrapped in tortillas, along with low-fat cheddar, salsa and lettuce.
» Chicken and vegetable stir fry with brown rice and Chinese veg.
» Grilled steak with sweet potato mash and steamed asparagus.
» Chilli made with lean beef and served with brown rice.
» Seafood and veg stir-fry with rice noodles.
YOUR 3 SUPER MOVES...
Harley advises combining cardio that gets you out of breath with toning moves such as the ones below.
Arm toner: Bicep curl
Hold a dumbbell (or fulllitre water bottle) in your right hand, with your right arm extending to the floor. Your palm facing upwards, exhale as you draw your elbow up along your ribs as high as you can Inhale as you return the your arm back to the starting position. Do 12 to 15 reps and then switch sides.
Legs and bums:
Lunges
Stand with your feet shoulder-width apart and hold a light weight at arm’s length, with your palms facing each other. With your shoulders back and head up, inhale as you take a large step forward. Lower your body, creating a 90-degree angles. As your back knee nears the ground, exhale as you drive back with the muscles of your front leg to return to the starting position. Alternate after rep of 15.
Tummy target: Double crunch
Lie on your back with your knees bent, your feet a few inches off the floor, your hands holding your head — but your fingers not locked.
Curl shoulders up from the mat while rolling your bottom and thighs up toward your head. Keep your chin away from your chest and your eyes up. Do as many as you can in sets of 10 or 15.
THE POWER OF 5 FITNESS
Do five minutes of five different exercises, at least five days a week — that’s 25 minutes per session. Harley believes that working out more often for shorter periods of time is more effective than spending hours at the gym. Good choices include: running, cycling, dancing, brisk walking or swimming and variety is key. Daily Mirror
HARLEY’S STAR-STUDDED CLIENT LIST
LADY GAGA, 24 The outrageous but super-toned singer takes Harley on tour with her to keep her body in hot shape. “She wanted to have the best abs, legs and arms ever — so she stepped up her workouts. Now she’s super confident about her body and comfortable wearing everything,” says Harley.
JESSICA SIMPSON, 30 The US actress turned to Harley after her weight ballooned last year. “She wanted to be strong, athletic and fit and have definition in her arms, legs and abs but keep her feminine curves,” he explains.
HALLE BERRY, 43 Halle called Harley to help get her amazing body even more buff for the X-Men 3 movie. “She has no problem working her butt off as long as she doesn’t have to do it for too long, and as long as she sees results,” he says.
JENNIFER HUDSON, 28 Harley helped the American Idol star slim from a UK size 16 to a size 10 recently. “I think she looks fantastic,” says Harley. “She’s not someone who typically liked exercising but she saw the results and we got her working out five days a week.”
Katy Perry’s trimmer than ever ahead of her wedding, thanks to Harley Pasternak. The US trainer explains how you too can eat more, work out less and get your dream body
Katy PerryPop star Katy Perry may like to wear cream cakes, but from the looks of her enviable figure, she certainly hasn’t been eating them. In fact, the 25-year-old has embarked on a strict diet ahead of her upcoming wedding to the tamed lothario Russell Brand, 35. The pair are set to tie the knot in India this October.
And Katy’s keen to look picture perfect on her big day, so she’s turned to the one man that — Hollywood’s leading ladies swear by — Harley Pasternak. “She’s getting in shape for everything — wedding, music videos, touring, etc,” says trainer Harley.
Singer Katy Perry’s eating plan is an example of how you might want to structure your own diet to increase your chances of losing weight in one month “She works out as often as she can — she’s a busy woman — but her goal is five times a week and she eats five small meals a day.”
According to fitness and nutrition guru Harley, the reason celebs such as Megan Fox, Halle Berry, and Jennifer Hudson, love his famous Five Factor diet plan is simple, “It requires the least amount of time for the most results and that’s exactly what my clients are looking for.”
FORGET SIZE ZERO – 5’S THE MAGIC NUMBER
Harley’s credited with helping change the must-have shape of Hollywood stars from skinny to sexy. Under his guidance Katy Perry may be slimming down but she certainly won’t be losing the curves that helped her top Maxim’s list of the world’s hottest 100 women and brought her to Russell Brand’s attention.
In fact, after meeting her at the X Factor auditions, super-slim Cheryl Tweedy reportedly told a friend, “I look like a little boy next to Katy.”
But Harley’s 5-factor plan is for those who want curves in all the right places — not those who want to shrink to a shocking size zero. “Women should look like women. They need natural curves and if they’re too lean, their hormonal cycle gets thrown off and they stop looking and feeling like women.”
YOUR CURVES PLAN
Here’s how the magic number 5 can help you get curves in all the right places.
The 5 factor rules
Follow these simple rules...
» Eat 5 times a day — you’ll feel less hungry throughout the day and keep cravings at bay.
» Meals must consist of 5 ingredients or less — so they’re fresh, healthy and cheap to make.
» Meals should take just 5 minutes to prepare — so it’s easy to stick to, no matter how busy you are.
» Allow yourself to cheat once a week — taking a break where you can enjoy your favourite foods.
» You should do 5 short workouts a week.
The 5 meal ingredients
Every meal should include...
» A low-fat protein: chicken breasts, fish, shellfish, egg whites or cottage cheese.
» Healthy carbohydrate: beans, lentils, brown rice, wild rice, fruit.
» Fibre: from healthy carbs such as beans, oats, lentils, barley, brown rice, wholegrain bread, vegetables (except potatoes) and fruit.
» Healthy fats: cooking oils such as olive and rapeseed (no full-fat dairy).
» A sugarfree drink.
Your 5-meals-a-day menu
Choose from one of the following each day...
Breakfasts
» French toast: Two slices of bread dipped in egg whites, skimmed milk and a little sugar. Grill. Top with low- fat cheese and a few berries.
» Omelette: Sauté chopped onion, egg whites, ground chicken or turkey, chopped tomato and mushrooms. Serve with two pieces of wholegrain toast.
» Wholegrain cereal with low-fat milk.
» Scrambled egg whites with a strawberry smoothie (made with strawberries, low-fat yoghurt and ice) and two pieces of wholegrain toast. » Grapefruit halves, with low-fat yoghurt, plus porridge with strawberries.
Morning Snacks
» Turkey slices with celery dipped in homemade hummus (blend chickpeas, olive oil, lemon juice, two cloves garlic).
» Hard-boiled egg with tuna.
» Apple slices with peanut butter.
Lunches
» Curried chicken salad: chopped cooked chicken breast with onion, plain yoghurt, curry powder with water, microwave 1 minute, serve open-faced on a slice of bread or on a bed of lettuce.
» Lettuce wrap with prawns, celery and sweet chilli dressing.
» Baked sweet potato with tuna.
» Tomato soup with granary roll.
» Green bean salad with tuna and fat-free vinaigrette dressing.
Afternoon Snacks
» Tuna sushi.
» Edamame beans.
» Sausage skewers with roasted cherry tomatoes and mustard.
Dinners
» Chicken fajita: Chopped onion, pepper, skinless chicken breast, fajita seasoning, wrapped in tortillas, along with low-fat cheddar, salsa and lettuce.
» Chicken and vegetable stir fry with brown rice and Chinese veg.
» Grilled steak with sweet potato mash and steamed asparagus.
» Chilli made with lean beef and served with brown rice.
» Seafood and veg stir-fry with rice noodles.
YOUR 3 SUPER MOVES...
Harley advises combining cardio that gets you out of breath with toning moves such as the ones below.
Arm toner: Bicep curl
Hold a dumbbell (or fulllitre water bottle) in your right hand, with your right arm extending to the floor. Your palm facing upwards, exhale as you draw your elbow up along your ribs as high as you can Inhale as you return the your arm back to the starting position. Do 12 to 15 reps and then switch sides.
Legs and bums:
Lunges
Stand with your feet shoulder-width apart and hold a light weight at arm’s length, with your palms facing each other. With your shoulders back and head up, inhale as you take a large step forward. Lower your body, creating a 90-degree angles. As your back knee nears the ground, exhale as you drive back with the muscles of your front leg to return to the starting position. Alternate after rep of 15.
Tummy target: Double crunch
Lie on your back with your knees bent, your feet a few inches off the floor, your hands holding your head — but your fingers not locked.
Curl shoulders up from the mat while rolling your bottom and thighs up toward your head. Keep your chin away from your chest and your eyes up. Do as many as you can in sets of 10 or 15.
THE POWER OF 5 FITNESS
Do five minutes of five different exercises, at least five days a week — that’s 25 minutes per session. Harley believes that working out more often for shorter periods of time is more effective than spending hours at the gym. Good choices include: running, cycling, dancing, brisk walking or swimming and variety is key. Daily Mirror
HARLEY’S STAR-STUDDED CLIENT LIST
LADY GAGA, 24 The outrageous but super-toned singer takes Harley on tour with her to keep her body in hot shape. “She wanted to have the best abs, legs and arms ever — so she stepped up her workouts. Now she’s super confident about her body and comfortable wearing everything,” says Harley.
JESSICA SIMPSON, 30 The US actress turned to Harley after her weight ballooned last year. “She wanted to be strong, athletic and fit and have definition in her arms, legs and abs but keep her feminine curves,” he explains.
HALLE BERRY, 43 Halle called Harley to help get her amazing body even more buff for the X-Men 3 movie. “She has no problem working her butt off as long as she doesn’t have to do it for too long, and as long as she sees results,” he says.
JENNIFER HUDSON, 28 Harley helped the American Idol star slim from a UK size 16 to a size 10 recently. “I think she looks fantastic,” says Harley. “She’s not someone who typically liked exercising but she saw the results and we got her working out five days a week.”
