Michel montignac secrets of healthy eating. The stunning effect of the Montignac diet. Bad and good foods

How many women dream of losing weight! What kind of diets do they not experience in the desire to lose weight? Restrictions in nutrition, a feeling of hunger often lead to breakdowns. Michel Montignac's technique makes the process of losing weight easy and comfortable. It is interesting to understand what the essence of this method is, to get acquainted with menu options, recipes.

What is nutrition according to Montignac

The peculiarity of the technique is the absence of restrictions on the amount of food consumed. It is believed that this does not affect the increase in fat deposits. The Montignac diet is basically the result of the action of foods consumed on blood sugar levels. Its level is measured glycemic index(GI). The author came to the following conclusions:

• "Bad" foods that have a high GI quickly release glucose into the blood.
• There is a sharp increase in insulin, which provokes fat deposits.
• Weight gain begins.

To activate the process of burning fat, it is required to reduce the production of insulin. For this you need:

• eat foods that have a low GI;
• exclude sugar from in kind, as part of drinks, ready meals;
• abandon vegetables and cereals containing starch: potatoes, corn;
• do not drink drinks that stimulate the nervous system;
• drink clean water.

The method developed by Michel Montignac changes eating habits. When using it, a person can:

• lose weight if overweight;
• prevent the development of obesity diabetes;
• reduce the risk of problems with the heart and blood vessels;
• reduce the amount of cholesterol in the blood;
• reduce sugar levels;
• form new eating habits.

Glycemic index in foods and carbohydrates

The body needs energy to function properly. The role of "fuel" in this case is played by glucose. The body can produce it from its reserve fat stores or get it from food. In this case, the following processes take place:

• when digesting food, carbohydrates are converted into glucose;
• its entry into the blood through the walls of the intestine begins;
• increases the level of glycemia (the amount of sugar);
• when it exceeds the norm, the pancreas produces the hormone insulin;
• in his presence, blood sugar stabilizes.

The glycemic index characterizes the degree of influence of food on the level of glycemia. The author came to the following conclusions:

• The use of foods with a high GI leads to excessive production of insulin. The activity of enzymes is disrupted, excess glucose is converted into body fat, and body weight increases.
• Low GI foods are low in sugar and produce less insulin. There is a burning of stocks of fat, weight loss.

Rules and principles of diet

Michel Montignac developed the basic postulates of a healthy diet. Their observance leads to the normalization of body weight. The author gives advice:

• Start the morning with fruits, eating them before breakfast to start the bowels.
• Do not mix carbohydrates and fats during the same meal.
• Include in the diet vegetables, fruits containing fiber - this improves the removal of toxins.
• Give up alcohol (an exception is a glass of dry red wine).
• To improve thermogenesis (the production of heat by the body for the functioning of systems), use turmeric, pepper, ginger.
• Eliminate sugar from the diet.

When following a diet, you must adhere to the following rules:

• Arrange meals 3 times a day, preferably at the same time.
• At the stage of weight loss, carry out two protein-lipid breakfasts per week.
• During lunch during this period, it is necessary to observe a combination of meat, fish or poultry with fresh vegetables.
• Oil for dinner should be used in a minimal amount.
• Observe this principle of eating - eat vegetables separately with cereals and with any kind of meat, fish.

During the diet, you do not need to count calories - this does not affect weight loss. The author of the method recommends drinking plenty of water to activate metabolic processes.. To avoid gaining excess weight, you must adhere to the following nutritional principles:

• Eat low GI foods, especially during the weight loss phase.
• Add foods with unsaturated fatty acids to the menu - fish, vegetable oils, seafood, meat, nuts.
• Eliminate animal fats from the diet - lard, butter.
• Combine animal and vegetable proteins in the diet.

Nutrition system for weight loss by Michel Montignac

The French nutritionist tested the effect of the technique on himself. The person who observes it does not feel hunger. The diet has no restrictions on the amount of food consumed, the size of portions. The author called it a nutritional system because it practices a healthy and correct diet. The Montignac method has two phases:

• The first is aimed at weight loss. The use of low GI foods at this time leads to the breakdown of fat reserves.
• The second one has the task of stabilizing the result, maintaining weight at the required level. This period can last a lifetime.

Phase 1 - Weight Loss

The initial stage of the method of proper nutrition involves the complete rejection of foods that have a glycemic index above 50 - the lower it is, the better. The duration of the first phase depends on the goals - how much weight loss you need to achieve. The minimum is 3 months. At this stage, the author recommends:

• Do not skip meals - there should be three of them.
• It is desirable that the serving size does not exceed 250 grams.
• You can replace sugar with fructose, its amount per day is no more than 30 grams, it is allowed to use sweeteners.

To achieve weight loss in the first phase of the diet, you must adhere to the following nutritional rules:

• After a protein-carbohydrate meal, you can eat dried fruits, boiled berries, after a protein-lipid meal - dark chocolate (40 grams).
• Once a day, it is permissible to drink a glass of dry wine.
• Under a strict ban are fatty meat, potatoes, sugar, pastries, white rice, bread.
• It is recommended to eat steamed dishes, by boiling, baking, it is permissible to eat vegetables raw.

• Protein-lipid - imply the use of: proteins, fats, carbohydrate products with a GI of not more than 35.
• Protein-carbohydrate products - include: products with a fat content of not more than 1.5%, with the exception of fish, oils containing unsaturated fatty acids, proteins, carbohydrate products with a GI of up to 50.

Phase 2 - Stabilization and maintenance of weight

The purpose of this stage is to consolidate the results obtained. The second phase can continue for a long time. The method will not cause inconvenience if a person has adapted to a new diet. Montignac recommends following these principles at this stage of the diet:

• It is forbidden to use: sugar, honey, potatoes, white rice, corn, pastries.
• Be sure to drink 2 liters of water a day.
• If you want to eat something forbidden, in the previous meal should be dishes with a low glycemic index. For example, first eat a salad, and then a pie.

At this stage, there is no division into protein-lipid and protein-carbohydrate meals. The diet allows the introduction of snacks with dried fruits, nuts, low-fat yogurt, cottage cheese, dairy products. The author does not limit the portion size. The cooking technology remains the same as in the first phase. At this time, the use is allowed:

• wholemeal bread;
• a large number of fish;
• legumes;
• dry wine;
• products with GI more than 50 (in rare cases, it is not necessary to abuse it).

Allowed and prohibited products

The Montignac diet has such a feature - when using it, there is no feeling of hunger. This is due to the huge selection of products that are approved for use. During the first phase of the nutrition system, it is recommended to eat food with a GI of up to 50. These include:

• dairy products with low fat content;
• fiber-rich vegetables;
• unsweetened fruits;
• fish, eggs, cheeses, nuts (fats);
• milk, meat, mushrooms (proteins);
• bitter chocolate;
• Brown rice;
• cereals;
• buckwheat.
• dried apricots;
• prunes;
• wholemeal pasta.

In the second phase - the stage of weight stabilization, consolidation of the result - the following foods are allowed:

• oatmeal, barley porridge;
• vegetable soups;
• wholemeal bread;
• green tea;
• red dry wine;
• coffee;
• berries - strawberries, blueberries, currants;
• vegetable, fruit juices without sugar;
• vegetable oils, fish (fats);
• unsweetened jam;
• fruits - kiwi, mango, pineapple, persimmon;
• lentils, beans, meat (proteins);
• leaf lettuce.

To obtain results, it is necessary to exclude dishes and foods with a glycemic index above 55 from the diet. The following are strictly prohibited:

• vegetables - potatoes, turnips, pumpkin, corn;
• fruits - quince, raisins, dates, bananas;
• seasonings - mayonnaise, ketchup, mustard;
• flour products;
• sweet pastries;
• candies;
• cookie;
• sweets;
• popcorn;
• crisps;
• pizza;
• carrot;
• sweet drinks;
• soy sauce;
• spaghetti;
• beer;
• melon;
• watermelon;
• semolina;
• ice cream;
• butter.

Table of the glycemic index of products according to Montignac

To make it easy to navigate when choosing products for dietary nutrition, a table has been compiled taking into account the GI. It can be hung in the kitchen, used as a clue. The Montignac table has 3 sections, taking into account the values ​​of the glycemic index. When compiling a diet, it is necessary to take into account the following points:

• The most healthy food has a low GI - up to 40.
• It is advisable to reduce in the diet everything that belongs to the section of the average glycemic index values ​​\u200b\u200b- from 41 to 69.
• During the diet, foods with GI values ​​ranging from 70 are considered prohibited.

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Menu for the week

Using the table, you can select the products necessary for each stage of the diet and make up a diet from them. The Montignac food system offers a wide range of dishes with healthy ingredients. For the initial phase of the diet, you can use this menu option for a week:

On the following days, the following meals are offered according to the Montignac method:

	Omelet with ham Piece of cheese	Grilled fish with vegetables	Cucumber, Tomato, Pepper Salad Boiled brown rice
	Oatmeal with berries A piece of bread	Vegetable salad with lemon juice olive oil boiled beef	Shrimps
	pear, apple	Baked chicken with beans	Vegetable soup Cabbage salad with cucumbers

Weekends are not exceptional when using the Michel Montignac technique. It is allowed to drink tea, mineral water. The menu currently looks like this:

Types of breakfast for weight loss

So that dietary nutrition is not monotonous, and nutrients enter the body evenly, Michel Montignac advises diversifying the morning meal. He recommends three options for its implementation. The first - carbohydrate breakfast - should include the following food:

• cottage cheese;
• milk;
• fat-free yogurt;
• whole grain cereals;
• black bread with bran;
• natural jam without sugar.

Michel Montignac's diet involves alternating all three options. Good morning meals are:

• Protein-lipid breakfast. Includes hard boiled eggs, scrambled eggs, scrambled eggs, bacon, ham, cheeses.
• Fruit variant. Consists of strawberries, plums, pears, apples, citrus fruits. Prunes, dried apricots, dates, grapes are allowed, bananas, canned fruits are prohibited.

Dinner options

Meals in the Montignac system are three times a day, much attention is paid to lunch. It includes a main course, an appetizer, low fat yogurt. It is recommended to use hard cheese and its soft varieties, for example, Mozzarella, Suluguni. A snack may include such products and dishes from them:

• pepper with squid and egg;
• salad of tomatoes, cucumbers;
• poultry meat with beans;
• Greek salad;
• tuna with avocado;
• sandwich with cod liver, pate;
• cabbage salad with cucumbers;
• leeks with mushrooms;
• pickled salmon;
• sardines;
• shrimps;
• ham;
• salami;
• jerky;
• jelly.

• fish - trout, pike, carp, pike perch, cod, perch, herring, mackerel, chum salmon;
• meat - lean beef, pork, veal, rabbit, lamb;
• bird - goose, turkey, chicken, pheasant,

Recipes according to Montignac

Cooking while on a diet can be fun. At the first stage, there are often difficulties with the selection of products with the appropriate glycemic index. As you master the method of proper nutrition, the process will become more and more enjoyable. People who have used this method of losing weight recommend:

• paint an approximate menu for the week, taking into account the products in the GI table;
• pick up recipes with suitable ingredients - this can be one of the dishes proposed below or the author's own options.

Salad with mushrooms and cheese

This dish can decorate the festive table during the diet. It can be used for an evening meal or as a snack for lunch. The salad has an excellent taste, all the ingredients are available, the number of components is calculated for 1 serving. The dish is recommended for use at any phase of the Montignac diet. To prepare it, it will take no more than 20 minutes.

Ingredients:

• pickled champignons - 2 tbsp. spoons;
• boiled egg - 1 piece;
• ham - 50 grams;
• greens - parsley, dill - 20 grams;
• hard cheese - 50 grams;
• olive oil - 1 teaspoon;
• lettuce - 2 leaves;
• salt - to taste.

Cooking method:

1. Pat the mushrooms dry with paper towels, finely chop.
2. Peel the egg, grate on a coarse grater.
3. Cut the ham into cubes, chop the dill, parsley.
4. Grate the cheese on a medium grater.
5. Mix the ingredients, season with olive oil, salt.
6. Put green lettuce leaves on a plate, put the finished dish on them.

It takes 40 minutes to prepare this dish. Hearty, delicious soup diversifies the menu of the second phase in Michel Montignac's nutrition system. The recipe is for two servings. It is based on vegetables, herbs and spices. Soup can be eaten at lunch as a main course or for dinner.

Ingredients:

• pumpkin - 0.5 kg;
• carrots - 2 pieces;
• ginger root - 50 grams;
• onion - 1 piece;
• butter - 50 grams;
• garlic - 6 cloves;
• coriander - 1 teaspoon;
• cilantro - a bunch of 50 grams;
• pumpkin seeds - 1 tbsp. a spoon;
• salt, black pepper to taste.

Cooking method:

1. Peel the vegetables, remove the seeds from the pumpkin, rinse everything with water.
2. Finely chop vegetables, herbs, grate ginger.
3. Put all the ingredients in a baking dish, keep in the oven at a temperature of 180 degrees for 30 minutes.
4. Put everything in a saucepan, add water to cover the vegetables. Bring to a boil, cook for 3 minutes.
5. Beat all the ingredients with a blender until puree, add pepper, salt.
6. Serve with pumpkin seeds.

Simple, affordable recipe can be used as an evening dish and a base during lunch. At dinner, you are allowed to drink a glass of dry wine. The preparation of the dish will take no more than half an hour, the amount is calculated for 2 servings. Fish with vegetables has a low GI and can be used from the first days of nutrition according to the Michel Montignac system. A tasty, healthy, elegant dish can become a table decoration during the holiday.

Ingredients:

• cod fillet - 300 grams;
• cherry tomatoes - 10 pieces;
• lemon - 1 piece;
• red bell pepper - 2 pieces;
• onion - 1 piece;
• greens - a bunch of 50 grams;
• zucchini - 200 grams;
• olive oil - 1 tbsp. a spoon;
• salt, pepper - to taste.

Cooking method:

1. Rinse the fish, pat dry with paper towels, season with salt and pepper, and pour over the juice of half a lemon. Hold in the marinade for 15 minutes.
2. Pepper, onion, zucchini clean, wash. Cut everything into large pieces, add salt, pepper, juice of the remaining part of the lemon. Chop the greens, setting aside a few branches to decorate the dish.
3. Put cherry tomatoes, chopped vegetables in the lower compartment of the double boiler. In the upper - cod fillet. Cook 15 minutes.
4. Serve the dish, garnishing with lime, cut into rings, herbs.

What to do in the event of a breakdown

Changing the diet, new eating habits are not always easily accepted by those who want to lose weight. Often, dietary nutrition according to the Montignac system ends in a breakdown - a person eats the wrong foods. What to do in this situation? Adherents of the diet recommend this plan of action:

• At the first breakdown, do not despair, pull yourself together so that the next meal is in line with the diet.
• Reduce the amount of salt, add the amount of fluid you drink.

During a breakdown, nutritionists advise to pay attention to psychological condition.Doctors recommend increasing the duration of walks in the fresh air, visit cardio. The way out of the situation depends on the stage of the diet:

• If it occurred in the second part of the weight loss period, you need to spend two days following the rules initial stage, then return to the previous mode.
• In case of several breakdowns, you need to think - perhaps this method of losing weight is not suitable for the body and you should choose another option.

Contraindications

In order not to harm your health when using a diet, you need to know that the Montignac system is not suitable for everyone who wants to lose weight. It should be noted that it is prohibited during pregnancy and breastfeeding - a woman should eat without restrictions. Contraindications are:

• age up to 18 years - a balanced diet for children and adolescents is necessary;
• metabolic disorders, diabetes mellitus - the pattern of eating fats, proteins, carbohydrates can worsen metabolism;
• the presence of mental illness - dietary restriction can cause their exacerbation.

Contraindications for the diet are such factors:

• The period of rehabilitation after surgery and a long illness - a complete diet is required to restore strength.
• Older age - metabolic processes slow down, the nutrition system can worsen health.
• Gastritis, gastric ulcer, duodenal ulcer - a special sparing diet is needed.
• Renal failure - with a disease, many of the products of the technique are prohibited.

Pros and Cons of the Michel Montignac Diet

Any method of weight loss has negative and positive sides. Disputes of doctors, reviews of people who have successfully lost weight lead to certain results regarding the use of a diet. For those who want to get rid of extra pounds, it is useful to deal with this issue. Experts came to this conclusion:

Before moving on to dietary nutrition according to the Michel Montignac method, it is worth knowing its advantages and disadvantages. Experts note the following points:

Video

The Montignac Nutrition Method was born in 1986 in France. Its author and suffered from overweight. Having carefully studied the peculiarities of metabolism, he developed a nutrition system, which is always accompanied by a table of glycemic indexes of products, thanks to which the author was able to lose 16 kg in 3 months.

The Montignac method is not a diet that limits the amount of food for some time, but a long-term and well-thought-out nutrition system, the main principle of which is the differentiation of carbohydrates and lipids in one meal.

The technique does not restrict food intake and is completely balanced. The author recommends the products of each group (proteins, fats and carbohydrates), based on their physico-chemical characteristics and the ability to stimulate metabolic processes.

All these conditions prevent the growth of excess weight, the appearance and development of cardiovascular diseases and diabetes.

Basic Principles of the Montignac Method

The first, and also the main, principle is the choice of food products based on their physical and chemical characteristics and on the ability to awaken the processes associated with the human body.

The second principle is that there is no need to count calories, since this is ineffective for quality weight loss.

• You need to choose foods with the lowest glycemic index of those that contain carbohydrates for the most part.
• Foods that contain mostly lipids should be selected based on the properties of their fatty acids. Give preference to polyunsaturated fatty acids Omega 3 and Omega 6 (linseed and walnut oil, fish fat, fish liver, shellfish), and monounsaturated fatty acids (avocado, natural peanut oil, extra virgin olive oil). Avoid saturated fatty acids (lamb, pork, lard, butter).
• Products that contain proteins for the most part should be chosen based on their origin: animal or vegetable.

Phase 1 of the Michel Montignac Diet "Weight Loss"

The duration of phase 1 directly depends on how much excess weight is present. Most often, this stage lasts no more than three months. Here, the basic principle is to eat foods that, according to the glycemic index table, have a value of 50 and below. Foods with a glycemic index value of 20 to 50 should be consumed separately from foods that are rich in fat, and the interval between the consumption of heterogeneous foods should be at least three hours.

Foods with a glycemic index value of 15 or less can and should be eaten often and in large quantities, combining them with any other foods.

How does weight loss happen in the first phase?

It is necessary to ensure that after the next meal the body releases less. Otherwise, this encourages lipogenesis - the process of fat accumulation and inhibits lipolysis - the breakdown of fats that are burned by increasing energy consumption for the digestion process.

A few words about food thermogenesis

To increase the amount of energy expended on the digestion of food, there are a number of simple rules that work effectively.

• Eat 5-7 times a day in small portions. Thus, the body is in constant work, digesting not only incoming food, but also its own fat reserves.
• Drink lots of water! In order for the body to warm a large volume of liquid, you need to work hard.
• With foods rich in vegetable fiber, less energy is supplied than the body spends on its digestion. Therefore, such products are extremely useful in getting rid of excess weight.
• Various seasonings and spices are very good at improving thermogenesis: ginger, pepper, turmeric, cumin. In addition, it is very useful to drink ginger water: pour 2 tablespoons of grated root with 2 liters of boiling water, let it brew for 6 hours and drink a glass 30 minutes before meals.
• Cold provokes the process of thermogenesis: ventilate the room where you live and work more often, wear light clothes, walk in the fresh air, take a cool shower.

Phase 2 "Stabilization and maintenance of weight"

During the second phase, the choice of products also depends on their glycemic index, but there is much more variety here.

In the second phase, it is allowed (in small quantities and infrequently) to eat foods with a glycemic index value of more than 50. The only thing you should always refrain from: white bread, corn, white rice, potatoes, pasta made from premium flour, honey - all this " very bad carbohydrates" according to Montignac. As a last resort, any "bad" carbohydrates should always be combined with plenty of fiber: if you decide to dine with baked potatoes, add a fresh salad of bell peppers, celery, cucumbers, lettuce and cabbage to it.

Sometimes even sugar can be consumed in the second phase, but on the condition that on this day you no longer eat “bad” carbohydrates.

Here are the main principles of the second phase of the Montignac diet:

• eat more fish, because it contains the most valuable fats;
• cook with vegetable margarine, not butter;
• you can drink dry wine, but not on an empty stomach;
• at breakfast it is recommended to eat wholemeal bread;
• forget about purchased desserts - create them yourself, ignoring sugar, fats and harmful additives;
• say goodbye to sweet sodas;
• drink 2 liters of water daily.

Approved Products

The first phase of the method is designed to reduce weight. For this, you should significantly limit the intake of carbohydrates: you can eat foods containing carbohydrates with a glycemic index value of no more than 40: wholemeal pasta, cereals, bread with bran.

During this phase, the diet prescribes to be saturated with foods that do not cause a jump. glucose in .

So, during this period, fats will not accumulate in the body, and already existing reserves will burn out, giving energy to the digestion of complex foods. Here it is worth giving preference to products with the lowest glycemic index values: vegetables rich in fiber.

Fatty red meat is rarely provided in the first phase, so it is better to exclude it altogether in favor of poultry or fish.

In the second phase, when you have already achieved the desired results in weight loss, you can eat pork, veal, dark chocolate, dry red wine no more than once a week.

And, of course, in both phases, it is necessary to carefully observe the drinking regimen: at least 2 liters of water per day can be alternated with weak green tea.

Table of allowed products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
beans	6,0	0,1	8,5	57
swede	1,2	0,1	7,7	37
zucchini	0,6	0,3	4,6	24
cabbage	1,8	0,1	4,7	27
cilantro	2,1	0,5	1,9	23
onion	1,4	0,0	10,4	41
olives	2,2	10,5	5,1	166
carrot	1,3	0,1	6,9	32
chickpeas	19,0	6,0	61,0	364
cucumbers	0,8	0,1	2,8	15
olives	0,8	10,7	6,3	115
pepper salad	1,3	0,0	5,3	27
parsley	3,7	0,4	7,6	47
radish	1,2	0,1	3,4	19
arugula	2,6	0,7	2,1	25
salad	1,2	0,3	1,3	12
celery	0,9	0,1	2,1	12
asparagus	1,9	0,1	3,1	20
garlic	6,5	0,5	29,9	143
lentils	24,0	1,5	42,7	284
Fruit
apricots	0,9	0,1	10,8	41
avocado	2,0	20,0	7,4	208
bananas	1,5	0,2	21,8	95
cherry	0,8	0,5	11,3	52
pomegranate	0,9	0,0	13,9	52
grapefruit	0,7	0,2	6,5	29
pears	0,4	0,3	10,9	42
kiwi	1,0	0,6	10,3	48
mango	0,5	0,3	11,5	67
nectarine	0,9	0,2	11,8	48
plums	0,8	0,3	9,6	42
apples	0,4	0,4	9,8	47
Berries
cowberry	0,7	0,5	9,6	43
strawberry	0,8	0,4	7,5	41
Strawberry	0,8	0,4	7,5	41
currant	1,0	0,4	7,5	43
blueberry	1,1	0,4	7,6	44
Nuts and dried fruits
peanut	26,3	45,2	9,9	551
walnuts	15,2	65,2	7,0	654
cashew nuts	25,7	54,1	13,2	643
dried apricots	5,2	0,3	51,0	215
almond	18,6	57,7	16,2	645
hazelnut	16,1	66,9	9,9	704
prunes	2,3	0,7	57,5	231
Snacks
fruit chips	3,2	0,0	78,1	350
Cereals and cereals
buckwheat	4,5	2,3	25,0	132
oatmeal	3,2	4,1	14,2	102
bulgur	12,3	1,3	57,6	342
barley porridge	3,1	0,4	22,2	109
wild black rice	4,1	0,4	21,0	101
barley porridge	11,5	2,0	65,8	310
Flour and pasta
amaranth flour	8,9	1,7	61,7	298
wheat germ flour	33,9	7,7	32,8	335
oat bran flour	18,0	7,1	45,3	320
Bakery products
loaf with wheat bran	9,2	2,8	51,4	273
hercules grain bread	10,1	5,4	49,0	289
bread with bran	7,5	1,3	45,2	227
Raw materials and seasonings
adjika	1,0	3,7	5,8	59
basil	2,5	0,6	4,3	27
carnation	6,0	20,1	27,0	323
mustard	5,7	6,4	22,0	162
ginger	1,8	0,8	15,8	80
herbs italian	12,4	6,5	26,0	259
balsamic vinegar	0,5	0,0	17,0	88
Dairy
skimmed milk	2,0	0,1	4,8	31
kefir 1%	2,8	1,0	4,0	40
fermented baked milk 1%	3,0	1,0	4,2	40
natural yoghurt 2%	4,3	2,0	6,2	60
Cheese and cottage cheese
mozzarella cheese	18,0	24,0	0,0	240
cheddar cheese	23,0	32,0	0,0	392
cottage cheese 0% (fat-free)	16,5	0,0	1,3	71
Meat products
beef	18,9	19,4	0,0	187
Bird
chicken	16,0	14,0	0,0	190
chickens	18,7	7,8	0,4	156
turkey	19,2	0,7	0,0	84
Eggs
chicken eggs	12,7	10,9	0,7	157
Fish and seafood
algae green	1,5	0,0	5,0	25
pink salmon	20,5	6,5	0,0	142
dorado	18,0	3,0	0,0	96
caviar	36,0	10,2	0,0	123
squid	21,2	2,8	2,0	122
flounder	16,5	1,8	0,0	83
shrimps	22,0	1,0	0,0	97
salmon	19,8	6,3	0,0	142
mussels	9,1	1,5	0,0	50
pollock	15,9	0,9	0,0	72
shellfish	16,7	1,1	0,0	77
octopus	18,2	0,0	0,0	73
crayfish	20,3	1,3	1,0	97
rapana	16,7	1,1	0,0	77
salmon	21,6	6,0	-	140
mackerel	18,0	13,2	0,0	191
zander	19,2	0,7	-	84
tuna	23,0	1,0	-	101
trout	19,2	2,1	-	97
Oils and fats
unrefined vegetable oil	0,0	99,0	0,0	899
amaranth oil	0,0	81,8	0,0	736
linseed oil	0,0	99,8	0,0	898
olive oil	0,0	99,8	0,0	898
animal fat	0,0	99,7	0,0	897
Alcoholic drinks
dry red wine	0,2	0,0	0,3	68
Soft drinks
natural ground dry coffee	13,9	14,4	4,1	201
instant chicory	0,1	0,0	2,8	11
green tea	0,0	0,0	0,0	-
Juices and compotes
dried fruit compote without sugar	0,8	0,0	14,2	60

Wholly or partially restricted products

As conceived by the author of the diet, the technique allows you to use absolutely all products, whether it be chips, sweets, coffee, and so on. Usually, relaxation in the diet is characteristic of the second phase, when you have already achieved certain results. And it is worth remembering that a portion of a “bad” product will be “worked out” by a double or triple portion of products with a glycemic index value below 15 and physical activity.

With all the loyalty of the menu Special attention Michel Montignac gives a ban on potatoes, corn, white flour pasta, white bread and honey. By the way, boiled beets and carrots should also be replaced with fresh ones.

One way or another, over time, having felt all the benefits of the recommended menu, you will not even remember these products.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
potato	2,0	0,4	18,1	80
corn	3,5	2,8	15,6	101
Snacks
potato chips	5,5	30,0	53,0	520
Cereals and cereals
white rice	6,7	0,7	78,9	344
Flour and pasta
wheat flour	9,2	1,2	74,9	342
premium pasta	10,4	1,1	69,7	337
Bakery products
sliced ​​loaf	7,5	2,9	50,9	264
wheat bread	8,1	1,0	48,8	242
Confectionery
candies	4,3	19,8	67,5	453
cookie	7,5	11,8	74,9	417
Ice cream
ice cream	3,7	6,9	22,1	189
Raw materials and seasonings
ketchup	1,8	1,0	22,2	93
mayonnaise	2,4	67,0	3,9	627
Dairy
miracle yogurt	2,8	2,4	14,5	91
activia quick breakfast	4,8	3,1	14,4	107
Cheese and cottage cheese
cottage cheese mass with raisins	6,8	21,6	29,9	343
Meat products
pork	16,0	21,6	0,0	259
salo	2,4	89,0	0,0	797
mutton	15,6	16,3	0,0	209
Sausages
boiled sausage	13,7	22,8	0,0	260
w/smoked sausage	28,2	27,5	0,0	360
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Oils and fats
vegetable oil	0,0	99,0	0,0	899
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
beer	0,3	0,0	4,6	42
Soft drinks
cola	0,0	0,0	10,4	42
* data are per 100 g of product

Montignac diet menu for a week

This menu for the week for the first phase of the technique. Do not forget to eat every day at the same time - it is forbidden to feel hungry here. You also need to drink plenty of water, ginger water and weak green tea.

Rules for each meal:

• Every morning, 30 minutes before the main meal (breakfast), it is recommended to start with a portion of fresh permitted fruits.
• Breakfasts during the first phase must contain 2 protein-lipid meals per week.
• The remaining 5 breakfasts are allowed porridge (usually oatmeal), boiled in water or skimmed milk without butter, combined with a sandwich of wholemeal bread, curd cheese and vegetables.
• Lunch in the first phase is always protein-lipid: a combination of meat, fish or poultry, eggs with fresh vegetables.
• For lunch, you can use homemade mayonnaise: without sugar, flour, glucose, starch.
• Dinner in the first phase can be protein-lipid (3-4 times a week) or protein-carbohydrate (3-4 times a week).
• The basis of the diet is a separate diet: cereals / rice + vegetables, meat / poultry / fish + vegetables.
• Try to use any oil while cooking dinner in minimal quantities, and do not season the vegetable salad with oil.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

When you achieve that you are satisfied with your weight, when your health improves, and lightness in the body will be felt constantly, then you will need to move on to the second phase of the technique. By the way, in order to feel like this for a long time, it is best to stick to this diet all your life.

When you are in the second phase, you can eat foods with a glycemic index greater than 50 too often and in small quantities, with the exception of premium pasta, corn, potatoes, white rice, honey, white bread.

If it turns out that you ate a “bad” carbohydrate, correct the situation with a large amount of fresh vegetable salad, as the fiber contained in vegetables slows down the absorption of carbohydrates and fats and softens the change in glucose levels.

Among other things, in the second phase you can drink alcohol: dry red wine or champagne. You can snack on such drinks with any cheeses and vegetables.

The menu of the second phase is very similar to the menu of the first, but all kinds of snacks are added to it, consisting of cottage cheese, kefir, dried fruits, nuts, fruits, vegetables, yogurts, muesli. Sometimes you can afford bitter chocolate, desserts, pork and veal, but food, one way or another, still develops according to the principle of separation: pasta / cereal + fresh vegetables, meat / fish / poultry + vegetables.

Michel Montignac's diet allows you to learn a huge number of useful and delicious recipes and besides, creating them yourself is also not difficult. The table of glycemic indexes recommended by the author perfectly helps with this.

Montignac diet, glycemic index table

Michel Montignac's diet, recipes

The recipes for this diet are so diverse that they fit into a whole book by Michel Montignac “190 Recipes for Delicious Weight Loss”. She became super popular all over the world! So we recommend that you definitely purchase it in order to create useful masterpieces in your kitchen.

If this is not possible yet, pay attention to a couple delicious meals, which will perfectly affect your figure.

Pumpkin soup with ginger

For this soup for lunch you will need:

• 0.5 kg of pumpkin;
• 50 g butter;
• 2 carrots;
• 1 sweet potato;
• 1 onion;
• 50 g of ginger root;
• 1 bunch of cilantro;
• 6 cloves of garlic;
• 1 tablespoon of olive oil;
• 1 teaspoon coriander;
• ground black pepper;
• salt to taste.

Remove and deseed the pulp of the pumpkin, peel the sweet potato (if it is not found, in no case replace it with potatoes) and cut them.

Chop the cilantro, onion, carrot and garlic and grate the ginger.

Put all the prepared ingredients in a baking dish, pour over with olive oil, sprinkle with coriander, salt, pepper and mix. Bake for 30 minutes at 180 degrees. Next, move all the ingredients to a saucepan, fill with water to such an extent that it covers all the vegetables, and boil for 3 minutes. Puree the soup with a blender.

Serve this soup with pumpkin seeds and a dash of cream.

Cod in cheese sauce

• 0.5 kg cod fillet;
• 200 g of hard cheese;
• 100 ml cream 15%;
• 1 tablespoon whole grain mustard;
• salt;
• ground black pepper.

In a separate bowl, mix grated hard cheese, mustard seeds and cream, add salt and pepper.
Place the cod fillets in a greased baking dish. Pour the prepared mixture over the fish and send it to the oven, heated to 200 degrees, for 20 minutes.

Seafood salad

This salad is perfect for an evening meal, because you can quickly get enough of it, but at the same time, it is light.

You will need:

• 600 grams of sea cocktail;
• 1 bell pepper;
• 2 tomatoes;
• 1 cucumber;
• 6 pieces of olives;
• 6 pieces of olives;
• 1 bunch lettuce;
• 1 bunch of herbs (dill, parsley, basil);
• 2 cloves of garlic;
• juice of half a lemon;
• 4 tablespoons of olive oil;
• salt;
• pepper.

Place the lettuce leaves in a salad bowl. Coarsely chop the bell pepper and fry on the grill, put on lettuce leaves. Next, add chopped tomatoes, cucumber, olives and black olives. AT last turn post seafood.

In a separate bowl, combine chopped garlic, olive oil, lemon juice, herbs, salt and pepper and pour over the seafood salad.

In the event of a breakdown

Suppose circumstances are such that you ate a “bad” product, or even more than one.

In the case of the Montignac technique, there is a clear plan of action in case of a breakdown:

• Having broken once, you should not think that everything is allowed until tomorrow, and run to the store for donuts. Pull yourself together, and create the next meal as correct as possible as part of the diet.
• If the breakdown happened at the second stage, eat according to the rules of the first phase for the next 2-3 days.
• If the breakdown occurred in the first or second stage, it is required to reduce the intake of salt and increase the intake of green tea and water.
• If you have a breakdown, increase the amount of time you spend doing cardio or walking outdoors.

Contraindications

Experts advise to avoid the first phase and lactating women, as well as children under 18 years of age. At the same time, the second phase of the diet is recognized as a fully balanced meal plan and is suitable for both children and adults. Individual intolerance to certain products can serve as a contraindication, so we recommend simply excluding them from the menu.

During pregnancy and lactation

Pros and Cons of the Montignac Diet

Advantages

Flaws

Your body will receive a record amount of vitamins through vegetables, fruits, dairy products, meats, oils. There is no clear concept of portions here; the only comment about the size of the dishes eaten from the author himself: "Until saturation." This is one of the few diets where you can eat sweets, the main thing is reasonable so as not to harm yourself. The diet menu can be incredibly diverse: it all depends on the sources of the recipes or on your imagination. The diet can be proudly called "lifelong", as it is perfectly balanced and comfortable for the body.

If you want to achieve fast weight loss“-7 kg in 3 days”, this diet is not for you: here the weight goes off gradually, slowly, but qualitatively and for a long time.

Montignac diet, reviews and results

The Montignac diet, reviews of those who have lost weight about which sound extremely positive, has long conquered the world. Indeed, whole families adhere to it, not limiting themselves to delicious dishes. Yes, and nutritionists themselves are inclined to the usefulness of this method, because it contains the main principles of a healthy separate diet.

• “... I have been eating according to Montignac for 5 years, and I transferred my husband to such a diet. Initially, I went on a diet to lose at least 15 kg of weight. During the first phase (in 3 months) only 10 kg was gone, the remaining 5 kg disappeared over the next eight months. Then I got so used to feeling lightness in my body that I decided not to give up this food, and I got used to it very much. Of course, at first you just need to read a bunch of information, understand the combination of products. Diet Provides healthy body and spirit throughout life, so that the diet and its author are the highest marks”;
• “... Recently I found Michel Montignac's book “Secrets of Nutrition” in a bookstore, leafed through it. It bribed the fact that there were no debilitating short-term diets, after which you want to eat everything in your path, so I bought it. For a long time, about a month, I delved into all the lists, tables, combinations of “bad” and “good” products. And so, with a fairly large amount of knowledge, I decided to build my diet according to its principles. I had a small excess weight, so in 2 months of the first phase it took 5 kg. And then I started eating according to the rules of the second phase, preparing healthy meals, sometimes the forum helped me find recipes. So already 7 months of my proper nutrition give visible results: the quality of the body and skin on highest level, the mood is always beautiful, there is no heaviness. And if something is not clear in the diet, or you don’t want to buy a book, the method has its own official website, where all the necessary GI tables and basic principles are presented.

Diet price

In order to find out the approximate cost of the Montignac method, we took as a basis the average prices for the necessary products in major cities Russia: Novosibirsk, St. Petersburg, Moscow, Krasnoyarsk, Kazan.

Based on the menu option proposed above, a week in the first phase of the Montignac diet will cost 2500-3200 rubles: you will need to buy about 8-10 kg of vegetables, 3 kg of fruit, 2-3 kg of poultry meat, 3-4 kg of fish, cereals for morning meals, eggs, dairy and sour-milk products.

The entire first phase on this diet (an average of 2 months) will cost about 19,000-26,000 rubles. In the second phase, you will be allowed to give yourself some indulgence, such as sweets, homemade cakes, wine, nuts, dried fruits, fatty meats. Thus, if desired and possible, the cost of a month on the Montignac diet may change slightly and amount to 11,000-14,000 rubles.

Of course, expensive products can be successfully replaced by less expensive ones, but similar in characteristics, and sometimes even more useful: salmon for mackerel, pork for chicken, Golden apples with local ones. It is important to find the most suitable option for your body in order to maximize the benefits of this nutrition plan and, most importantly, observe the result.

For most people, diets are terrible agony and starvation, stress due to the bans on their favorite foods, and quickly returned kilograms, and even in double size. Many women and men fail to lose weight, despite numerous restrictions, as a result, they stop taking care of themselves and put weight loss on the back burner.
Michel Montignac's diet is a whole philosophy of nutrition, without hunger and disappointment. With its help, you can lose weight without harm to the body and consolidate the result.

📌 Read this article

The Legend of Appearance

As is usually the case with someone of genius, the inventor was not going to become famous. Michel Montignac sought salvation for himself. In view of the peculiarities of his official duties, he had to frequent restaurants and dine with clients. He did not follow the quality and quantity of food eaten at all. Soon all this began to affect his figure.

Monsieur Michel Montignac had put on a decent amount of weight and felt uncomfortable. There was a question about weight loss. But no matter how many different diets he tried to follow, nothing helped, and if he managed to lose weight, he returned very quickly. Then he had no choice but to take matters into his own hands.

The essence of the Michel Montignac diet

Based on weight loss this method lies not careful and rigid restrictions, but healthy and proper nutrition. Main principle Michel Montignac's diet consists in taking into account the glycemic index of foods when compiling a menu, that is, the effect on a person's blood sugar level. The stronger and faster the food increases it, the more harmful it is.

In response to an increase in glucose (sugar) after a meal, the body releases the hormone insulin, which is responsible for metabolism. Thanks to him, the blood carries sugar faster and more to various tissues, including fatty ones. In addition, it enhances the production of carbohydrates in the liver, after which they are dumped again into this tissue. This is how weight gain happens.

A feature of the Michel Montignac diet is the use of foods that do not cause a sharp and strong increase in sugar, and therefore insulin. Thus, all glucose will be consumed by the body, will not be deposited in body fat and weight will not increase. And what is already stored will be spent on the "life support" of the body.

The pros and cons of losing weight

If you are going to follow the Michel Montignac diet, a person must take into account its pros and cons. The indisputable advantages include:

• systematic and sustainable weight loss;
• reducing the risk of developing obesity;
• prevention of the occurrence of diseases of the cardiovascular system;
• prevention of type 2 diabetes;
• lowering "bad" cholesterol;
• cleansing the body of toxins and toxins;
• general recovery.

However, this method of eating has its drawbacks, such as:

• psychological tension due to compliance with the compatibility of products;
• spending a lot of time cooking (Montignac recommends doing this on a steam or low heat);
• the inability to follow the principles of the diet everywhere - at a party, restaurant, at events;
• this menu is not suitable for people suffering from diabetes and diseases of the gastrointestinal tract, kidneys or liver.

Despite all the nutritional features, this diet cannot harm the body, following the menu, you can lose about 3 kg of weight per month. On the one hand, this is not much, but this is how it is possible to lose weight safely and without the risk of regaining all the lost kilograms.

Method Rules

Monsieur Michel Montignac proposes to divide all food into "bad" and "good". It depends on their glycemic index, that is, the higher the index, the more “harmful” the product, since it stimulates an early increase in sugar levels. The starting point of the diet is 100 glucose itself. All food products are conditionally divided into several categories.

• The most unwanted have a level between 70 and 100. These include honey, white sugar, refined white flour baked goods, corn, beer, carbonated drinks, sugary fruits and dried fruits, and starch.
• Less dangerous, but subject to reduction in the diet, are foods with an indicator of 50 to 70. These are bread and pasta made from wholemeal flour, fruits, cereals such as brown rice, millet and rolled oats. It is impossible to exclude them completely, since they contain vitamins, fiber, useful trace elements.
• The most useful are those products that have an index less than 50. Namely: buckwheat, pearl barley, natural yogurt, fat-free kefir, freshly squeezed juice, vegetables, herbs, dark chocolate, nuts, eggs, apples, peaches, beans, mushrooms, citrus fruits.

Having dealt with the "harmfulness" of products, for successful weight loss and weight retention, you must follow the simple rules of the diet menu:

• To get rid of extra pounds, you need to minimize products whose index is above 50-60 units. Or eat them, but only accompanied by fiber.
• Combine carbohydrate-containing foods with carbohydrates or proteins in your diet, but not with fats.
• Fat-containing foods in the recipe should be paired with protein foods.
• The interval between the menu during the day should be at least 3 hours. Moreover, the higher the index, the more time should pass before the next snack.

If a person sticks to the Michel Montignac diet, then he will start the mechanism of losing weight, and subsequently will not get better.

For information on what the glycemic index is, see this video:

Phases and their features

Nutrition according to the system is divided into phases: for weight loss and maintenance. The first stage of the diet lasts as long as it takes to achieve the desired result. And the second lasts a lifetime. After all, the diet of Michel Montignac is understood not so much as a temporary restriction, but more as a way of eating. Each stage has its own peculiarities of menu preparation.

First phase

During the initial phase, it is important to eat foods with a glycemic
an index below 50. We will have to completely exclude all rich flour products, sweets, butter, potatoes and replace them with vegetables. Bread and pasta are suitable from wholemeal and durum flour.

To lose weight on the Michel Montignac diet, you need to focus on food that has an index of 15 and below.

Such products can be eaten indefinitely with any intervals of time. These include fish, meat without fat, vegetables, non-sugar fruits, berries, mushrooms, eggs, seafood. Because of them, sugar does not rise very quickly, so fat reserves are not deposited. Due to the stable low level of insulin, the mechanism of weight loss is triggered.

Second phase

After achieving the desired result in weight, the stage of its retention begins. It lasts a very long time and can even become a healthy eating habit. At this stage of the diet, you can already afford weaknesses in the menu for the quality of products with a score above 50.

You can even mix carbohydrates with fats, but in this case, the dish should be accompanied by fiber for quick digestion of food. It helps to avoid a sharp increase in blood sugar, slows down the penetration of carbohydrates into the blood and tissues. In addition, if a person has eaten a very heavy and high-calorie product, it is necessary to do the first stage according to the Michel Montignac system.

Thanks to such nutrition throughout life, the body is insured against the development of various serious illnesses and weight gain.

Menu for weight loss

The Michel Montignac diet does not have any special set of foods for every day, because the amount of time for the first and second phases is not limited. Therefore, each losing weight can appoint a menu for himself, the main thing is to adhere to the rule of food compatibility. For balanced nutrition For this system, the following features must be observed:

Protein and lipid products

Protein and carbohydrate foods

• fat-free yogurt;
• cereals boiled in water, for example, buckwheat, rice (brown, unpeeled), millet;
• soups on the water from vegetables;
• salads with dressing from lemon juice and vinegar, balsamic sauce;
• pasta, spaghetti made from durum flour.

Products combined with protein, lipid and carbohydrate-containing

• skim cheese;
• different types of legumes;
• herbs and green vegetables;
• citrus fruit;
• mushrooms.

It is better to build your nutrition for every day of the Michel Montignac diet according to the following principle:

• before breakfast, enjoy any fruit, as they force the stomach to produce juice that digests food faster;
• strictly observe the menu regimen: breakfast, lunch, dinner. No snacks.
• drink plain clean water as much as possible;
• do not season dishes with spicy sauces that increase appetite;
• do not add sugar to tea, coffee, cocoa, and only freshly squeezed juices are better;
• minimize starchy foods such as potatoes, since starch is the same sugar;
• give up sugary sodas, and rarely allow alcoholic beverages.

After a couple of months of following such a diet menu, the human body completely gets used to it and switches to a healthy diet. He himself will only demand good products and “refuse” the harmful ones.

Delicious recipes

The main advantage of the Michel Montignac diet lies in the large number of varied and tasty dishes. Here are some recipes for the menu.

Spaghetti with chicken fillet

Products for the recipe: chicken breasts, spaghetti, spices, low fat yogurt, tomato sauce, fresh tomatoes, garlic.

For dressing, you need to mix yogurt with spices. The fillet should be washed and lightly beaten off. Then pour the dressing over the breasts laid out in a baking sheet and simmer in the oven until tender. In parallel, spaghetti is cooked, when they are ready, you should pour tomato sauce and finely chopped tomatoes with garlic. Chicken breasts are also laid out on a plate. The dish is ready.

Chicken in mustard breading

Ingredients for the recipe: whole chicken, mustard powder, low-fat yogurt, spices. It is necessary to thoroughly rub the whole chicken with a mixture of spices and mustard powder, pour yogurt inside. The chicken is stewed in the oven until cooked. The dish can be served in about an hour.

Vegetable side dish for meat

Recipe Ingredients: potatoes, mushrooms, onions, kefir, herbs, garlic, cheese, tomato paste, tomatoes, eggplant, spices.

First you need to boil the potatoes, then stew them in the oven, then pour the still hot low-fat kefir with herbs and garlic. Then the mushrooms and onions are quickly fried and laid out to the potatoes, poured tomato paste with grated cheese. Cabbage with tomatoes, herbs, garlic is stewed separately. Eggplants with tomatoes, garlic and herbs are also cooked separately in the oven.

After the components are ready, everything is laid out in one dish and seasoned with olive oil, decorated with fresh herbs.

Hazelnut Chocolate Cupcakes

Products for the recipe: roasted peanuts 250 g, 3-4 eggs, a tablespoon of cocoa, half a spoonful of fructose, 50 g of butter.

First, peanuts are crushed, their proteins and yolks are separated from their eggs. The first are beaten with a mixer into a tight foam. And the yolks are mixed with fructose, cocoa and chopped nuts, butter. The whole mixture is thoroughly mixed, after which all the components are carefully laid out in molds and sent to the oven for half an hour. The recipe is suitable for a carbohydrate menu.

To learn how to make delicious hazelnut chocolate cupcakes, see this video:

After the Montignac diet

This diet for weight loss is suitable for most people, for rare exception. It does not involve starvation like other diets. The menu is very varied and offers a wide range of tastes. However, don't expect instant results. With the help of the Michel Montignac diet, the natural processes of splitting fat deposits are launched, but the resulting weight remains stable.

In addition, it is quite balanced and allows you to pamper yourself with sweets, meat and even alcoholic beverages, but without harming your health.

After the first stage of the diet, people notice an improvement in the state of the body, mood, lightness and mobility, desire and the possibility of an active life. In addition, many people who lose weight observe positive changes in their health, as a result, they rarely have increased pressure, pain in the liver, they forget about flatulence, colic and heartburn. By adhering constantly to the second phase of losing weight, people begin to experience the whole spectrum taste sensations and enjoyment.

Michel Montignac's diet is not just a strict set of products on the menu for every day, but a nutrition system in which the correct metabolism is established, the work of the whole organism. It allows you to "make friends" with your body and find out the features of your needs.

About Michel's book Montignac"Secrets of nutrition" I learned from an article, I think, in Time magazine. I was struck by a completely new approach to the process of losing weight. This method is called the weight loss method. Montignac. Montignac diet based on the principle of combining carbohydrates with fats.

Montignac "Nutrition Secrets": Introduction Michel's Method Montignac have tried many famous people. Montignac argued that any restrictive diets lead to the fact that as soon as you stop following them, the weight is necessarily restored, and in excess.

Montignac "Nutrition Secrets": Overweight. Obesity Montignac argues that overweight, and even more so obesity, is a social phenomenon. It's kind of a by-product of civilization. If you follow the way of life in primitive societies, you can ...

Montignac "Nutrition Secrets": Slimming according to Montignac SLIMMING BY MONTIGNAC: For recent years When asked about how I managed to lose weight or what I do to keep my figure, I invariably answered: "I dine at restaurants and take part in business receptions."

Montignac "Secrets of nutrition": The theory of calories Weight loss theory based on no-calorie diet, will remain, unquestionably, the biggest scientific misconception of the twentieth century. This is a hoax, a simplified and dangerous hypothesis, which has no real scientific basis. Michel Montignac.

Montignac "Nutrition Secrets": Proteins Proteins are organic substances that are building material for all living things. Our bones, muscles, skin, blood, lymph, etc. - everything contains protein.

Montignac "Nutrition Secrets": Carbohydrates. Glycemic index Carbohydrates are substances whose molecules consist of carbon, oxygen and hydrogen. As a result of metabolism, they turn into glucose - an important energy source for the body.

Montignac "Nutrition Secrets": Fats (lipids) Weight loss by Montignac: "You always need to make a choice between "good" and "bad" carbohydrates, between "bad" and "good" lipids (fats)."

Montignac "Nutrition Secrets": Fiber (fibers) Fiber has practically no energy value, but plays an important role in the digestion process. Cellulose, lignin, pectin and resins provide intestinal activity, and therefore the lack of fiber is the cause of constipation.

Montignac "Secrets of Nutrition": Overweight The process of accumulation or non-accumulation of reserve fat in the body is associated with the release of insulin. That's why Montignac considers it necessary to devote a few lines to this hormone.

Montignac "Secrets of nutrition": How to get rid of excess weight In this chapter Montignac explains where excess weight comes from, the mechanisms of its accumulation in the body. An example of a food combination menu for Montignac diet.

Montignac "Nutrition Secrets": Phase 1: Weight Loss Weight Loss Method Montignac-phase-1. It is vital to understand how your body works, and just as important, you need to get rid of some of the misconceptions about weight loss that are quite widespread, such as the low-calorie theory. diet.

Montignac "Secrets of nutrition": Phase 1. Weight loss (breakfasts, lunches) The first phase - phase 1 - weight loss method according to Montignac is relatively easy to apply in practice. You just need to remove a number of foods and foods from your diet. The most important thing is to understand why you do it this way and not otherwise.

Montignac "Nutrition Secrets": Phase 1 Weight Loss (Dinner) Dinner at Montignac diet may be protein-lipid with a large amount of fiber and a small amount carbohydrates (fruit);

Montignac "Nutrition Secrets": Phase 2. Weight Stabilization Montignac diet- Phase 2 is the maintenance phase of the achieved weight, that stage, having reached which we will really learn how to eat right.

Montignac "Secrets of nutrition": Basic principles of phase 2. Sample menu Menu for phase-2 Montignac diets. As an exception, you can allow the combination of "bad" carbohydrates with lipids, but then accompany the meal with fiber, such as a salad.

Montignac "Nutrition Secrets": Hypoglycemia. Symptoms Metabolism in the body (metabolism) is the process of converting one substance into another. For example, lipid metabolism is the conversion of some fats into others in the body.

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French nutritionist Michel Montignac created a diet in the 1990s based on calculating the glycemic index of foods. Having tried this principle of nutrition on himself, he lost sixteen kilograms in three months. Today, the effectiveness of this system of dietary nutrition is recognized by nutritionists at the world level.

The basic principles and rules of nutrition in the 1st and 2nd phases of the Montignac diet are in the table

When creating his nutritional system, Michel Montignac started from the impact of food on blood sugar levels. The level of such impact is measured by an indicator called glycemic index (GI) .

Simply put, high GI foods are much more raise blood sugar levels than foods with a low glycemic index.

If the blood sugar level rises above normal, the pancreas of the human body begins to produce hormone insulin . The presence of insulin in the blood lowers the sugar level - the process stabilizes.

The constant presence in the diet of food with a high glycemic index can lead to problems with insulin recognition . In this case, the decrease in blood sugar levels does not occur, and the body's production of insulin becomes excessive. This, in turn, disrupts the work of several enzymes and leads to the occurrence of fatty deposits and an increase in body weight.

Basic principles of the Montignac diet:

• eating healthy and nutritious foods;
• restriction in the diet of carbohydrate foods with a high glycemic index;
• exclusion from the diet of saturated fatty acids (butter, animal fats);
• inclusion in the diet of foods that contain unsaturated fatty acids;
• animal or vegetable proteins must be combined with each other.

The complete Montignac diet consists of two stages.

Nutrition rules and allowed foods in phase 1

The first phase is aimed at weight loss. To do this, carbohydrate intake should be sharply limited. You can only eat foods that contain low carbohydrates, no more than 36 , glycemic index.

At this stage, the Michel Montignac diet suggests eating foods that will not cause a sharp rise in blood sugar levels. Due to a well-composed diet in the body no fat accumulation , and the existing fat deposits are burned, giving off energy.

At the first stage of the Montignac diet for weight loss, it is important to focus on foods with the lowest GI.

The table of glycemic indexes attached to the Montignac diet is as follows:

Nutrition rules and allowed foods in phase 2

At the second stage of the Montignac diet, special attention should be paid to consolidation of the achieved results. The extra pounds dropped in the first phase should not return. To stabilize the result, you need to continue to adhere to the same principles of nutrition, slightly expanding the diet due to permitted foods.

An important point for the second phase of the Montignac diet is the use of at least two liters of clean drinking water daily .

The remaining principles to be followed at this stage are as follows:

• drink without caffeine;
• do not eat sweets in the form of honey, sugar, jam or sweets;
• do not allow yourself lemonades and similar drinks;
• refrain from flour and baking;
• bread is only coarse grinding;
• eat a lot of fish;
• gradually add whole foods, legumes, vegetable margarine to the diet;
• if fats are mixed with carbohydrates when eating, you need to balance this with fiber content;
• do not abuse harmful carbohydrates.

"Bad" carbs found in boiled and carrots, in soups and mashed potatoes fast food, in white bread, biscuits, corn, beets, melon and bananas, peeled rice, premium pasta, sugar and glucose.

Menu for the first 7 days

When compiling the menu, you should use the lists of allowed products.

Monday:

1st Breakfast. Fresh fruit (you can take 2 pears or an orange).
2nd Breakfast. A slice of bran bread, barley porridge, low-fat milk, coffee (necessarily decaffeinated).
Dinner. Red cabbage salad, mackerel with white wine or cod fried with cheese and breadcrumbs. Weak tea.
Dinner. Vegetable soup, ham, low-fat yogurt. Mineral water without gas or tea.

Tuesday:

1st Breakfast. Low-fat yogurt, tangerine.
2nd Breakfast. Herbal tea, unsweetened muesli, sugar-free marmalade.
Dinner. Carrot salad with lemon juice or olive oil, spinach, two small slices of cheese. Juice or black tea.
Dinner. Salad of tomatoes, lentils or beans in soy sauce. Mineral water without gas.

Wednesday:

1st Breakfast. Kiwi.
2nd Breakfast. Wholemeal bread with unsweetened jam, decaffeinated coffee with skim milk.
Dinner. Roast beef, lettuce, cheese slice, fish starter. A glass of herbal tea or orange juice.
Dinner. Vegetable soup, low-fat yogurt, boiled beans or beans. Still water or homemade lemonade without sugar.

Thursday:

1st Breakfast. Scrambled eggs.
2nd Breakfast. Coffee with low-fat milk, some ham.
Dinner. Radish salad with sour cream, grilled hake fillet. Tea.
Dinner. Cauliflower baked with cheese, green salad, low-fat yogurt. Water.

Friday:

1st Breakfast. Freshly squeezed orange juice.
2nd Breakfast. Muesli with milk, tea.
Dinner. Vegetable stew, chicken breast boiled, white wine or weak tea.
Dinner. Boiled brown rice with tomatoes, water.

Saturday:

1st Breakfast. Apple, low-fat yogurt.
2nd Breakfast. Oatmeal with milk, coffee or mineral water without gas.
Dinner. Avocado salad, veal with vegetables, water or weak tea.
Dinner. boiled pasta from durum wheat, a slice of ham, green salad.

Sunday:

1st Breakfast. A couple of slices of bran bread, low-fat milk.
2nd Breakfast. Low-fat cottage cheese, decaffeinated coffee.
Dinner. Fish fillet with baked vegetables or arugula salad with shrimp, tea.
Dinner. Berries and fruits.

The pros and cons of losing weight

Following the rules of this nutrition system and the glycemic index table helps to achieve positive results. in 2-3 months .

The undoubted advantages of such a diet are that:

1. First of all, the metabolism in the body is normalized.
2. The diet does not require salt restriction.
3. It is permissible to eat everything that a person is used to, even pastries and sweets - it is important not to abuse this.
4. All permitted foods have a high nutritional value.
5. During this nutrition system, a person has practically no feeling of hunger.
6. The body during the diet is saturated with a large amount of vitamins and minerals.
7. The choice of products is wide, a person can make up his diet from the most preferred food.

In addition, the followers of this diet retained muscle mass. The table of useful products attached to the Michel Montignac diet is very extensive, so the French nutritionist's nutrition system is easier to follow than classic diets.

This diet is especially suitable for women with a pear-shaped body.

The results of Michel Montignac's dietary nutrition system are clearly shown in the photographs below:

Diet harm and contraindications

A significant drawback of the French nutritionist's nutrition system is the need to memorize a large number of glycemic indexes . However, in the Montignac diet, a table of recommended foods helps not to strain memory too much.

Despite the fact that with the Montignac diet, the results are most often positive, this system nutrition is not recommended for people:

• Suffering from mental illness.
• With impaired metabolism.
• Patients with diabetes.
• Pregnant women.
• During the recovery period after a long illness.
• During postoperative rehabilitation.
• Adolescents during puberty.

To the main cons french diet can be attributed:

1. Its lack of balance.
2. The need to constantly monitor the ratio between fats, proteins and carbohydrates.
3. We have to constantly decide how to diversify the diet.
4. Refusal of alcoholic beverages is required.
5. The diet requires a fairly long (about 2-3 months) compliance with it to achieve the result.
6. Difficulties associated with fat restriction if there is an increase in protein intake.
7. Constant monitoring of the glycemic load so that it does not exceed the norm.

What do experts think about this power supply system?

From nutritionists, you can hear mixed reviews about the Montignac diet.

• Some doctors note the fact that the diet is somewhat outdated.
• In addition, they see a discrepancy in the fact that diet does not take into account the calorie content of food , advocating at the same time for the separation of carbohydrates, proteins and fats.
• Questioned by skeptics dependence of the entire nutrition system on the glycemic index of products .
• There is also reason for criticism high protein content in the Montignac diet.

The complexity associated with the glycemic index is exacerbated by the fact that it is not constant. The glycemic index is different for fresh and not too fresh foods, it changes for the same food cooked in different ways.

Experts consider the approach of its author to Michel Montignac as a weak point of the diet, and does not pay any attention to them, laying the responsibility for losing extra pounds solely on the diet.

At the same time, the reviews of doctors about the Montignac diet can also be found positive. Important, that dieters don't feel hungry and do not feel any special restrictions in food.

“Here I am an opponent of diets, but still one has become to my liking, just like I love. And you can sit on it for the rest of your life.

And this is the Montignac diet.

The meaning of it is simple: exclude foods with a GI (glycemic index) of more than 35.

After all, this allows not only to lose weight, but also to bring blood vessels back to normal and get rid of cholesterol.

There are many products with low GI, so the food will be varied and fats and proteins are not excluded (the recommendations are simply followed), and therefore balanced.

I don’t even know another plus or minus - it is allowed to drink wine. Not everywhere and not in all diets you will find this.

As with any diet, it has its drawbacks, but compared to others, I think they are not significant (you can look at the table of products with GI for the first time<35).

So eat right and be healthy!”

Experts welcoming the diet talk about the correct focus of the method. In the course of studies conducted by the Canadian University over several years, a change in the content of triglycerides in the blood was noted already at the very beginning of the diet.

If you search the Internet for reviews of those who have lost weight on the Montignac diet, the real the effectiveness of the food system proposed by the Frenchman . People write about how they managed to lose 10-12 kilograms in six months. Someone has lost weight, thanks to this diet, by 16 kg in five months, and someone, having chosen this style of eating for himself, has lost as much as forty kilograms over the course of two years.

Inna, 27 years old: “I used to be fond of mono-diets and didn’t sit on anything: buckwheat, rice, kefir, dried fruits, even dark chocolate. The result is always the same - the lost weight returns. Therefore, I began to search the Internet for systems of slow, healthy weight loss and came across the Montignac diet. Here it is allowed to consume foods with a low glycemic index (up to 35) in large quantities, and the rest in moderation. The good thing is that you don't have to count calories. When compiling a diet, you simply compare the products with the table. I liked the Montignac diet because I almost never felt hungry. The only difficulty was the refusal of sweets. I lost 8 kg in 3 months and I'm not going to stop.

Veronica, 31 years old: “The Montignac diet is effective, but not suitable for sweet tooth and gourmets. My husband could not stand even a week, and I have been sitting for 2 months. On the scales - minus 4.5 kg. I mainly eat vegetable salads, beans, chicken fillet, mushrooms, skimmed milk. I fell in love with dark chocolate (70% cocoa), although I used to eat only milk chocolate. I hope when I move on to phase 2, the lost kilograms will not return. ”

Natalia, 25 years old: “Montignac Nutrition is another pseudo-healthy system from dietetics gurus. For some reason, everyone writes that there is no feeling of hunger on this diet. Are you kidding me??? Due to the fact that you have to eat foods with a low glycemic index, blood glucose is constantly lowered. And this is not only hunger, but also fatigue, irritability, loss of strength. On Montignac (at least in the beginning) you can’t even eat such normal foods as potatoes, carrots, beets, pumpkins. They seem to have tons of sugar in them. Many fruits fall into the “black” list, and sweets are generally a universal evil. I sat on the Montignac diet for 3 days and almost fainted from weakness. I don't want any more, thank you.

Vlad, 39 years old: “Today is exactly a year since I am on the Montignac diet. I lost weight from 118 to 83 kg (my height is 180 cm) and I feel great. Previously, my legs swelled, my stomach periodically hurt, but now these problems have disappeared. It's hard to get through the first phase. It seems like you don’t need to count calories, but in fact you eat low-calorie foods: vegetables, unsweetened fruits, milk, lean meat. Then you can eat almost everything, but in moderation. I decided for myself that I would continue to eat according to Montignac, if nutritionists do not come up with something better.

Vladimir, 29 years old: “I learned about the Montignac diet from a friend from a social network. She lost so much weight in a year that she turned into a real beauty. I myself could not boast of a perfect physique, so I decided to try. I sat from February to June and dropped 8 kg. But as soon as he returned to normal nutrition, he gained 12 kg in six months. A friend is still sitting, but I can’t do this - without fried meat, flour, sugar. And what they write about the restructuring of metabolism on the Montignac diet is complete nonsense.

Everyone has different results, of course. But everyone can lose weight in 2 months of following a diet of 5 or 6 kilograms.