Forking or Forking Diet: Really Effective for Eating Less?

The forking slimming method is also called fork diet. And for good reason, meals should only be eaten with this single utensil in order to reduce food consumption. Lose weight in a few forks, is it really possible?

  Forking or Forking Diet: Really Effective for Eating Less?

Proposed by Ivan Gavriloff, polytechnician, the forking method, consists of using only the fork, but also to a daily food organization based on three postulates: a 'king's breakfast', a 'prince's lunch' and a 'poor man's dinner'. The Forking diet comes in two versions. Strict Forking and Soft Forking. See which one suits you best.

What is the forking diet?

The forking diet consists of eat exclusively with a fork leaving aside the knife, the spoon or what is eaten with the fingers. In this diet, the emphasis is on the mode of eating. As for the chrononutrition diet , it is set the pendulums of our stomach on time . For this, the day begins with a 'king's breakfast', supposed to deliver the energy fuel adapted to our needs. Then comes the 'prince's lunch', rich in protein, slow sugar and vegetables. Finally, to counter the phenomenon of fat storage, facilitated during the night, it is recommended to eat light by offering a 'poor man's dinner'. But beware, the evening meal has a specificity: the use of the fork. We abandon spoon and knife to use only this one. The goal ? Reduce food consumption since this cutlery does not allow you to enjoy large bites and that in addition, its teeth filter the sauce. It goes without saying: it is forbidden to eat with your fingers or to dip. And why does this principle only apply to dinner? Quite simply to avoid deficiencies and frustrations linked to overly strict dietary rules. You will therefore need the will to adopt, on your own, good food hygiene and apply it to each meal.

How to do it ?

  • Le Forking strict

From the preparation of dinner, it is strictly forbidden to use a knife or a spoon. Do not panic ! To help you make the right nutritional choices, this variation provides a list of 'blacklisted' foods:

We forget about all the foods we eat with our fingers:

- aperitif biscuits, crisps, olives, nuts, almonds or fries...;

- sandwiches, hamburgers, pizzas, quiches, sausages or fried chicken...;

- cheeses

- fresh fruit

- biscuits, sweets and other chocolates...

- breads, whether fresh or toasted, as well as pastries

We don't eat anything that we spread with a knife:

- cheeses and spreads;

- la mayonnaise, la beurre, la margarine, le ketchup or encore la moutarde...

We leave out everything that can be swallowed with a teaspoon:

- soups, stews...

- yogurts or cereals

- ice creams, sorbets and other desserts...

- the sauces

Certain vegetables with too high energy density are also banned:

- pumpkin, avocado, artichoke hearts and radishes.

  • Le Forking soft

For this variant, the use of the knife during the preparation of the meal is authorized . But as soon as we go to the table, we forget this one to use only a fork. Some forbidden foods in the strict version are allowed here:

- raw vegetables and salad

- pre-cut white meats

- the crustaceans

- the omelette


What shopping list?

  • Groceries: tea and coffee (according to taste), a bar of dark chocolate, plain yogurts, apple compote, eggs, Chinese noodles with vegetables, pasta, rice, quinoa, pre-cooked wheat
  • Fruits & vegetables: oranges, lemons, lychees, mushrooms, lentils, potatoes, green beans, asparagus, endives, broccoli, peas, carrots, spinach, green salad
  • Meats: 1 chicken cutlet, 1 turkey cutlet, 5% fat minced steak, 2 slices Grisons meat, 2 slices lean ham
  • Fish: 2 sardine fillets, a sea bream fillet, a hake fillet, a plain mackerel fillet, a sole, a cod fillet, a pollack fillet, a hake fillet, 4 prawns, smoked salmon, prawns, surimi
  • Bakery: sandwich bread, a plain muffin, rusks
  • Drinks: fruit juice smoothie, bottled mineral water

What is the standard menu?

Breakfast Lunch Collation Diner
Monday a coffee or tea, 2 scrambled eggs, 2 slices of buttered toast, a slice of lean ham, a glass of freshly squeezed orange juice a turkey cutlet with mushrooms, a portion of pre-cooked wheat, a fruit salad natural yoghurt 2 plain sardine fillets, a portion of lentils seasoned with lemon, green tea with mint
Tuesday a coffee or tea, a bowl of muesli type cereal, a plain yogurt, a glass of freshly squeezed orange juice a fillet of sea bream with lemon, a portion of fried potatoes, an apple compote 2 squares of dark chocolate a fillet of hake, a portion of green beans, a fruit tea
Wednesday a coffee or tea, 2 fried eggs, 2 slices of Grisons meat, a plain muffin, a glass of freshly squeezed orange juice a 5% fat minced steak, a portion of pasta with asparagus, a plain yogurt a fruit a natural mackerel fillet, a portion of endives, lemon tea
Thursday coffee or tea, fruit smoothie, 2 slices of buttered toast a small steamed sole, a portion of rice and broccoli, a blackcurrant sorbet 2 squares of dark chocolate a cod fillet, a portion of peas, mint green tea
Friday a coffee or tea, a cheese omelette, 2 crackers, a glass of freshly squeezed orange juice a large sea salad (green salad + a slice of smoked salmon + prawns + surimi + lemon), a fruit salad plain yogurt a fillet of plain pollock, a portion of plain quinoa, fruit tea
Saturday a coffee or tea, a bowl of muesli type cereal, a plain yoghurt, a glass of freshly squeezed orange juice a chicken cutlet with curry, a portion of carrots and rice, a plain yoghurt a fruit a fillet of hake, a portion of spinach, lemon tea
Sunday coffee or tea, 2 scrambled eggs, 2 slices of buttered toast, a slice of lean ham, a glass of freshly squeezed orange juice 4 wok-cooked prawns, a portion of Chinese noodles with vegetables, a lychee salad natural yoghurt a fillet of whiting, a portion of mashed potatoes, a mint green tea
Advantage : balanced but not frustrating, this diet is quite easy to follow.
Inconvenience : in the evening, the menu is stricter than during the rest of the day.

What are the recommendations?

Very simple to follow, the Forking method allows you to eat a bit of everything, without abusing it. In addition, by using the fork, we eat more slowly and we are more quickly satiated. We thus find the pleasure of eating. Based on the principle of chrono-nutrition, it helps to educate the metabolism to reduce appetite. Applied strictly, the Forking method makes it possible to lose up to 5 pounds per month . In reality, it is more of a healthy lifestyle than a diet strictly speaking.

Breakfast allows you to fill up on energy, since all the calories ingested will then be eliminated. The snack is great to reduce the potential appetite of dinner. Dark chocolate, fruit, natural yoghurt... It's the sweet break of the day. A light dinner allows you to correct any deviations made during the day. It is also not forbidden to eat food deemed 'fatty', such as hamburgers at lunch. However, this type of consumption must be limited. Dinner is the key to the success of this slimming method . This should only consist of of a plate . Starter and dessert are therefore not welcome on the plate. Fish and vegetables, highly recommended for dinner, are the only foods for which the use of a knife is authorized during preparation.