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The Fricker method

by the editorial team ,
The Fricker method

You might not have heard of the Fricker Method but if you want a way to lose weight without having to crash diet then you might want to pay attention.

The Fricker diet, also known as the High Speed Diet, was created by Dr. Harald Fricker and is based on weight loss by balancing your food intake.

Unlike crash dieting the Fricker diet works in three phases to help you lose weight steadily over time. So if you want to know more about this diet we asked nutritionist Miguel Toribio-Mateas for his expert opinion.

He says: “I actually think the Fricker method is a pretty healthy diet, and like the fact that it makes you think and engage long-term.”

So let's find out some more!

How it works
Dr Fricker conceived a diet with two speed phases for weight loss. The High Speed Diet makes you lose weight fast by eating high-protein, low-calorie foods.

This means you will consumer mainly meat, fish, and vegetables with a small quantity of fat, dairy products and fruit over an 8-week period. Unsurprisingly bread, starchy and sweet foods are banned.

Miguel says: “The High Speed Days work by "stunning" your body's metabolic machinery, restricting sugar and fat, and providing a generous amount of protein to ensure muscle mass is not lost during this initial stage of the process. The risk for those wanting quick fixes is that the High Speed Days could be seen as a long-term solution.”

What Miguel wants to stress is that this high speed diet should not be confused with the second option of Fricker’s method.

“Whilst cutting out added sugars and starches can be done safely over a long period of time, cutting out fat sources poses the risk of depleting your body of valuable fat-soluble vitamins that are essential for long-term health and weight management, such as Vitamin A, E, D and K,” he says.

The second, more moderate phase of the diet makes you lose weight less quickly but more permanently and can be prolonged for several months after the high speed phase.

“The moderate speed days are a great option for those wanting to lose weight more steadily. Minimising bread, sweets and starches, but providing good sources of fat (both saturated and unsaturated) and protein will keep your fat-burning machinery in top condition for years to come. We still don't realise how much fat is actually necessary in order to lose fat, and that it's all a matter of complex balance, achieved over months,” he adds.

So the moderate phase is ideal as a long-term diet as it still contains starchy foods which leave you full and healthy whilst also allowing you to lose weight. You will be able to eat meat, fish, eggs, dairy products, fibre, vitamins and minerals from fruit and vegetables, and essential fatty acids (from oils). If you prefer the 'slowly but surely' approach, choose this diet.

A typical high speed day
Breakfast: Tea or coffee, 2-4 portions of dairy produce, a piece of fruit (not squeezed juice).
Lunch and dinner: Fat-free salad or vegetable soup, as much meat or fish as you like and as many vegetables as you like with a tablespoon of oil, 1 dairy product, 1 piece of fruit.

A typical moderate speed day
Breakfast: Tea or coffee, toast or wholegrain cereals (depending on your appetite), 1 portion of dairy, piece of fruit or juice (not squeezed juice).
Lunch: Fat-free salad or vegetable soup, as much meat or fish and vegetables as you like with a tablespoon of oil, 1 dairy product, 1 piece of fruit.
Dinner: fat-free salad or vegetable soup, as much lean meat or fish as you like, as much starchy food as you like, vegetables (the same amount as the starchy foods, if not more), a tablespoon of oil, 1 dairy product, 1 piece of fruit.


Women generally lose between 1 and 1.5kg per week, and men between 1.5 and 2.5kg. The moderate phase can be maintained for as long as you like, intersected with high speed periods.

Plus points
This diet makes you lose weight but limits muscle loss and should take care of hunger pangs and snacking in the moderate phase.

Its balanced nature and duration don't pose any threats to your long-term health. You’re not starving yourself silly and certain treats are still allowed (like the odd glass of wine!), making it more likely that the weight will stay off.

The high speed diet doesn’t help you develop good eating habits, so beware of the risk of putting the weight back on afterwards.

Moderate diets are slower than so-called restrictive diets; they require more patience and can last for as long as 6 months.

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