You can't follow the Fricker Diet without a book.
The Fricker Diet, also called the High Speed Diet, was created by Doctor Harald Fricker. It is based on balanced food intake, rich in proteins and low in calories. For lunch and supper you may eat all the meat and vegetables that you wish. This is a three phase diet, in which the first two phases help you lose weight rapidly. The final phase stabilizes your weight. Here are some of the principles.
In the initial phase you increase your daily protein intake. You’ll eat a lot of vegetables and drink a lot of water. Don’t eliminate oil from your diet, and don’t eat a lot of glucides. Acceptable glucide-containing foods include fruits, vegetables, and yogurt. Both starchy and sugary foods are forbidden. Eat three meals a day. In the second phase eat all the vegetables you wish. Reintroduce certain starches such as whole grain or rye bread. Eat 100 to 150 grams (3 to 5 ounces) of starchy foods at lunch and at supper. Diminish your portions of meat, fish, or seafood to from 50 to 100 grams. During the final phase if you need to lose weight follow the principles of phase 2 but eat starchy foods only at every second meal. This Fricker diet suggests practicing an endurance sport for three hours a week (in 3 to 7 sessions).
Yes, steak is part of the Fricker Diet.
The Fricker Diet has the advantage of being easy to follow. There is a wide choice of accepted foods. A disadvantage is that during the initial phase, which must not last longer than 8 weeks, dieters may be always hungry because starchy and sugary foods are forbidden.
Here are two sample menus:
Menu 1 (Phase 1) Breakfast: 2 Fruit 0%-butterfat yogurts. A glass of buttermilk. 2 clementines. Lunch: Green salad. Tuna steak. Ratatouille. Supper: Cucumber salad. Chicken breast. Spinach.
Menu 2 (Phase 2) Breakfast: 40 grams of sugarless muesli. A 0%-butterfat yogurt. An apple. Tea or coffee. Lunch: Sliced raw vegetables. Grilled sole. Zucchini and broccoli. 10 grams of oil. A 0%-butterfat yogurt. Supper: Tomato and cucumber salad. 100 grams of veal scaloppini. 100 grams of brown rice. Spinach. An apple.
Some of the information in this article comes from a fascinating new book, La Bible des Régimes, written by Jenny de Jonquières and published by Amérik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. This information-packed book is presently available only in French. For more information consult the publisher’s website www.amerik-media.com.