Jaques Fricker's “two-phase” slimming diet, to lose up to 2 kilos a week (without gaining it back)

Anyone who thinks that dieting is just a race against time to achieve rapid weight loss is wrong. There Fricker dietcreated by the renowned nutritionist doctor Jacques Fricker of the Bichat hospital in Parisdebunks the myth of crash diets with a two-phase approach that aims for sustainable and long-lasting weight loss (up to 2 kg per week). But you shouldn't label it as just another fast diet. There Fricker diet it has its own rhythm, with a first phase that surprises with rapid weight loss, but then, in the second phase, it will slow down to aim for a more lasting result. We met Dr. Fricker at Spa by Lily of the Valley to La Croix-Valmer where this slimming method has been successfully practiced for years exclusively.

Doctor Fricker in his book Lose weight quickly and well. Lose weight and stay fit by eating with pleasure, you talk about a two-phase diet. What are the key principles and what benefits does it have?
«In the first phase I suggest focusing on meat, poultry, fish or eggs and cooked and/or raw vegetables, both for lunch and dinner. In addition, also four fruits and four dairy products per day, distributed throughout the day as you wish (breakfast, snack, dessert). Yes to oatmeal (also known as oatmeal) for those who like it. This first phase lasts from two to twelve weeks. In the second phase, however, starches and bread can be gradually incorporated. This phase lasts as long as desired and the nutritional and dietary benefits are derived from the intake of proteins, vitamins and minerals, fruit, dairy products and oatmeal. With these foods you introduce carbohydrates and the pleasure of eating something sweet.”

His diet includes a food plan based on three main meals a day. Can you give us some examples?
“TO breakfast I suggest a hot drink without sugar for hydration, dairy products for the supply of calcium and proteins, and one or two fruits for the supply of fibre, vitamins and minerals. In case of milk allergy or food preferences, you can replace dairy products with eggs, slices of defatted raw ham or 50 g of cold meat.
TO lunch and dinnerInstead, you should include around 100-200g of poultry, lean meat or fish, accompanied by at least 200g of vegetables. Appetizer, soup or raw vegetables, as well as dessert, fruit and/or yogurt, are optional.
Water intake is important: considering the high protein content of the diet, it is recommended to drink at least 2 liters of water a day.”

In your experience, is the lack of starches and bread in the first phase demanding on the body?
«Implementing the first phase of the diet, which involves the elimination of starches and bread, could be challenging for some individuals, as it involves a significant reduction in carbohydrates. However, the initial challenge is offset by the rewarding weight loss, which serves as motivation to persevere on the eating journey. The later phases of the diet, characterized by greater flexibility in food selection, offer a wide variety of culinary options, allowing for greater diversification of meals. This helps maintain gastronomic pleasure and also facilitates the management of meetings outside the home.”

Which starches can be introduced in the second stabilization phase?
«During the stabilization phase, it is advisable to consider the gradual reintroduction of foods with a high starch content. For example, it is advisable to include 50 grams of wholemeal bread enriched with seeds, cereals or bran, or 40 grams of unsweetened cereals (equivalent to approximately 4-5 tablespoons) at breakfast. Furthermore, I suggest integrating dinner with 100-150 grams of foods such as potatoes, wholemeal pasta, rice, semolina or couscous.”

Usually, a fast diet corresponds to a later phase of weight regain. What are the main tips for maintaining the results obtained thanks to your diet after completing the two phases?
«People tend to gain weight back more easily if they lack proteins, carbohydrates and pleasure. We try to satisfy all these needs. However, whatever diet you choose to lose weight, once finished, you need to do more exercise and follow a balanced diet if you want to stabilize your weight.”

How can the Fricker diet be adapted to different dietary needs or lifestyles?
«It is universally recognized that a single dietary regime cannot be universally effective for all people and in various lifestyles. When designing an optimal nutritional plan, it is essential to consider a number of variables, including gender, age, body composition, level of physical activity, gastronomic preferences, eating habits, individual satiety and overweight. Furthermore, the living context, employment and social and family commitments must be carefully considered. As a result, iMy approach deviates from a rigid standard diet based on restrictions but instead favors a flexible method capable of adapting to the specific needs of each individual”.

Are there any special precautions to take or medical conditions to consider before starting this diet? Who should abstain if they have various pathologies?
«Losing weight rapidly is not recommended for everyone, since the initial phase of a restrictive diet should be limited to no more than 8 consecutive weeks. This diet is not recommended for young people in the developing stage and for elderly people over 70 years of ageunless otherwise medically indicated. For these categories of individuals, it is preferable to consider adopting a more balanced diet, including bread and starchy foods, in order to avoid an excessive calorie loss which could cause fatigue and damage to health. Like all diets of less than 1000 calories a day then, it should only be reserved for very overweight subjects and followed under strict medical supervision».

The Shape Club de Lily of the Valley in La Croix Valmer, in the Var, is the only wellness center in the world to exclusively offer its weight loss method, with personalized programs for each client. Furthermore, targeted training sessions, balanced nutritional plans and personalized treatments are provided here. Is physical exercise fundamental or optional in a low-calorie regime without starches and bread like the initial phase?
«To maintain optimal muscle tone, it is recommended to supplement your diet with physical exercise. However, in the initial phase, it is prudent to avoid high-intensity activities given the low-calorie regime. During physical activity, it is advisable to consume a light snack, such as low-fat yogurt and fruit. Subsequently, in phase 2 and in long-term maintenance, it is suggested to dedicate at least three hours a week to sporting activity, preferably focusing on high resistance sportsor carry out an hour's walk a day. This will help maintain the weight achieved and compensate for any dietary excesses.”