Meals according to the Montignac menu for the week. Montignac diet recipes. Chicken soup with vegetables

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 diet food recognized by the dietetics 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

Creating his nutrition 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, instant soups and purees, white bread, biscuits, corn, beets, melons 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. Fried 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, boiled chicken breast, 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 food 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 becomes satiated during the diet big amount vitamins and microelements.
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. Attached to the diet of Michel Montignac table useful products very extensive, so the food system of a French nutritionist 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 the results of the Montignac diet are most often positive, this nutrition system 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, does not pay any attention to them, laying responsibility for the discharge extra pounds exclusively for food.

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.

The Montignac diet is a special nutritional system, the main meaning of which is to normalize through the strict observance of simple rules. The menu of this diet is designed in such a way that all the products in it do not mix, especially fat-containing and carbohydrate foods.

Weight loss method, according to Montignac, does not limit food intake. Instead, it offers a balanced diet and the right choice of the healthiest foods based on their nutritional value.

A feature of this diet is that its author proposed to divide all products according to the so-called glycemic index, which can be low, medium and high. Foods with a high glycemic index raise blood sugar levels very quickly, so Montignac eliminates them from the diet so as not to lead to the obesity that follows.

Advantages and disadvantages

This technique has the following advantages:

1. Improves metabolism, which leads to weight loss.
2. It has no restriction on salt intake.
3. The menu is relatively easy to follow.

The disadvantages include:

1. The second course of this diet can be repeated only after two months, which is quite a long time.
2. Since the course of such nutrition takes quite a long time, this can lead to the loss of vitamins and useful trace elements in the body.

Basic principles

1. Do not mix heavy carbohydrates (flour) with lipids (oil, meat) in one meal.
2. Limit the consumption of such carbohydrates: chocolate, liver, fried potatoes.
3. Do not eat sugar and sweets in any form.
4. Use bran flour for baking.
5. Do not eat potatoes, rice and pasta made from white flour.
6. Do not drink alcohol in any form.
7. Eat three times a day at the same time.
8. Don't drink coffee. You can drink water, but not during meals, because, in this way, it slows down the digestion process.
9. Eat slowly, chewing each bite thoroughly.
10. Fruit juices should be prepared on their own, and not bought in a store, as they contain a lot of sugar and dyes.
11. The basis of the diet should be vegetables, beans and fruits.
12. If lunch was carbohydrate, then dinner should be lipid so as not to overload the body.
13. Legumes are best eaten for dinner.
14. Reception of "bad" lipids should be limited.

Division of products according to Montignac

Montignac compiled a special table of products and gave them an individual glycemic index, the indicators of which show how quickly blood sugar levels rise after eating a particular product. The higher this indicator, the more harmful it is for a person, so nutrition should be based only on the consumption of foods with a low glycemic index.

Products with a high index include:

1. All white flour products.
2. Potato.
3. Sugar.
4. Sugary sodas and store-bought juices.
5. Chips and crackers.
6. Fast food.
7. Muesli.
8. Dried fruits.
9. Sausages and sausages.
10. Smoked products.
11. Fatty and fried foods.

Products with an average index:

1. Rye bread and wholemeal products.
2. Carrot.
3. Beet.
4. Green peas.
5. Banana.
6. Kiwi.
7. Mango.
8. Melon.
9. Apricot.
10. Raisin.
11. Corn.

Low glycemic index have:

1. Plums.
2. Peaches.
3. Pears.
4. Apples.
5. Juices: apple and orange.
6. Soy milk.
7. Grapefruit.
8. Mushrooms.
9. Nuts.
10. Cherry.
11. Green salad.
12. Chocolate (bitter).
13. Eggs.
14. Meat.
15. Fish.
16. Dairy products.

Diet phases

This power supply has two phases:

1. First stage.

In it, the body is cleansed of toxins and begins to eat properly. During this time, the following rules must be observed:

1. Do not eat foods that belong to the medium and high glycemic index.
2. You need to eat three times a day at the same time.
3. Foods that have the lowest glycemic index can be consumed with almost no restrictions.

Allowed products for the first phase:

1. Eggs.
2. Vegetable salads.
3. Yogurt.
4. Meat.
5. Fish.
6. Mushrooms.
7. Beans.

2. Second phase

It should come only when the weight has already decreased significantly and it only needs to be stabilized. It is desirable to keep it for more than a year.

Nutrition rules for the second phase:

1. You can eat small amounts of foods with an average glycemic index, but the basis of the diet should still be foods with a low GI.
2. You can eat together (in small quantities) fats and carbohydrates. In order to remove the consequences, it is advisable to eat a lot of vegetables and fruits after that.
3. Twice a week you can eat sugar, but on these days you can no longer eat any other heavy carbohydrates.

This phase will reinforce the habit of healthy eating and will help maintain the weight achieved after losing weight. In addition, it can also be used as a regular diet outside of weight loss.

Menu for the week

The first day:

1. Breakfast - apple, cottage cheese.
2. Lunch - steamed fish, cheese, vegetable green salad.
3. Dinner - boiled eggs, bean paste, carrots, tea.

Second day:

1. Breakfast - cottage cheese casserole, tea.
2. Lunch - grilled fish, boiled wild rice.
3. Dinner - vegetable puree, kefir.

Day three:

1. Breakfast - boiled proteins, cucumber salad, vegetable juice.
2. Lunch - soup with meatballs, cheese, coffee with milk.
3. Dinner - baked turkey with lentils, cheese and herb salad, water.

Day four:

1. Breakfast - cottage cheese, grape juice.
2. Lunch - vegetable soup, fish cakes, cheese.
3. Dinner - boiled beef, kefir.

Day five:

1. Breakfast - orange and grapefruit, rye bread with butter, tea.
2. Lunch - boiled chicken, cheese, vegetable salad, fruit juice.
3. Dinner - steamed fish, boiled beans with broccoli, water.

Day six:

1. Breakfast - apple juice, nuts.
2. Lunch - cheese and spinach salad, baked fish.
3. Dinner - boiled eggs, beans stewed with carrots, water.

Day seven:

1. Breakfast - rye bread, soy milk, oatmeal porridge.
2. Lunch - vegetable soup, tea.
3. Dinner - mushroom omelette, cottage cheese.

Getting out of the diet

1. In the first week after the end of this diet, you need to eat almost everything the same as during the diet, only adding one dish from your usual menu.
2. For the second week, you can already add two dishes, but the portions should also be small.
3. Avoid overeating and do not eat after seven in the evening.
4. Drink at least one and a half liters of water a day.
5. Do not eat junk food and still try to eat foods with a low glycemic index.

results

By following the Montignac diet for a full course (two months), you can achieve results from minus ten to minus twenty kilograms of excess weight.

Reviews of losing weight

In order to better understand how effective this diet is, consider the reviews of those people who have already tried it on themselves:

1. Inna, 23 years old.“This was my first diet with which I lost ten kilograms in just one month of following it. Now I am very pleased with the result, because even after six months, not a single extra kilogram has returned. In addition, I want to say that such nutrition is not at all difficult and I did not have to starve.
2. Victoria, 27 years old.“I lost weight according to Montignac for two months. During this time, I had to completely abandon the use of potatoes, sugary drinks, flour products and a whole lot more. But I ate a lot of fruits, vegetables, meat, fish and beans, so I never went to bed hungry. The results came gradually but surely. When at the end I stepped on the scales, I simply could not believe my own eyes - they showed minus sixteen kilograms! I also want to note that I did not feel a breakdown, lethargy, and the like.
3. Olga, 34 years old.“After the first birth, I was on the Montignac diet and lost fourteen kilograms. After the second birth, I again gained weight, but this time I decided to try something new and sat on, which, according to reviews, was also not bad. As a result, in two weeks of such a diet, I lost only three kilograms, so now they will again return to the already proven nutrition according to Montignac, which certainly will not let me down.
4. Tatyana, 41 years old.“I know that this weight loss system is very popular all over the world, and it also brings great results, but from my experience I can say that it was very difficult for me to stick to it. Firstly, I was not always able to clearly follow the regimen and eat at the same time. Secondly, I work, so I don’t have enough time for cooking (breakfast, lunch and dinner), so it was very inconvenient for me to follow all the rules. As a result, I did not see the desired result, because I lost only four kilograms, although I hoped to lose at least eight kilograms.
5. Irina, 22 years old.“On such a diet for only five days, and the result is already, as they say, four kilograms on the face! Let's see what happens next, but they can say for sure that these days I did not starve at all, I ate only allowed foods three times a day, which are clearly indicated in the table. The diet really works!
6. Daria, 37 years old.“After reading the positive reviews about nutrition according to Montignac, which are dotted with the entire Internet, I also decided to try myself. In the early days, it was a little unusual, because before I had never watched what I was eating, but then it became a habit for me, and I forgot about hunger, which, by the way, tormented me a little, and about the desire to have a snack after seven in the evening than anything sweet. As a result, in two weeks of this regimen, I lost only three and a half kilograms, so I can’t say that I am very pleased with my result. However, I feel pretty good, so I plan to continue to eat like this.
7. Valentina, 34 years old.“I lost twenty-seven kilograms in eight months on the Michel Montignac diet and now they can say for sure that this method really works, but not in a fast line. After the first month of such a diet, I lost only five kilograms, so I can say that in order to really achieve good results, you need to follow such a diet for more than one month in a row, and without food disruptions. Only then can you reduce your figure by several sizes. By the way, my friend also lost nineteen kilograms on this diet.
8. Linda, 33 years old.“I followed this diet for three weeks. I couldn’t do it anymore, because I really broke down and began to literally absorb sweets in large quantities, so my result of minus six kilograms turned into plus two extra pounds over the next week. Now, of course, I really regret my act, and I think to repeat such a diet again, but more reasonably.

Having studied the reviews about this principle of nutrition, we can say that it works and in most cases brings a good result in the form of dropped kilograms. However, it is very important to follow all the rules of the diet correctly and also to get out of it correctly so as not to regain the previous weight.

Opinions of physicians

Most nutritionists consider the Michel Montignac diet to be the most favorable not only for losing weight, but also for normalizing metabolism. According to doctors, in such a diet there are fats, fiber, proteins and carbohydrates in sufficient quantities, so the body is not stressed due to a large lack of useful vitamins, minerals and trace elements. In addition, this principle of losing weight is based on all the classic rules for safe weight loss, so it is not only effective, but also very beneficial for the human body.

However, those people who have contraindications to adherence to this diet should abandon it so as not to aggravate existing diseases and their general state of health.

Also, this diet should not be followed for too long, so as not to deplete your body. After such a two-month regimen, it is worth taking a break for two to three months in order to be able to restore the missing vitamins.

Contraindications

1. Diabetes.
2. Gastritis.
3. Ulcer.
4. Cholecystitis.
5. Pregnancy and lactation.
6. Renal failure.
7. Diseases of the heart and liver.

Diet Recipes

1. Recipe number 1 - Vegetable soup with basil

Ingredients:

1. Zucchini - one hundred grams.
2. Onion - one hundred grams.
3. Green beans - one hundred grams.
4. Tomato - two pieces.
5. Garlic - four cloves.
6. White beans - one hundred grams.
7. Basil.
8. Hard cheese - fifty grams.
9. Salt.

Cooking:

1. Pour the beans with water and leave for several hours so that it is saturated with it. After that, drain the remaining water and pour the beans into the pan. Pour in new water and cook over low heat for an hour.
2. Dice the onion, green beans, zucchini and tomatoes and add to the pot.
3. Salt and cook for another half hour.
4. During this time, chop the garlic and basil. You need to add it to the already prepared soup along with grated cheese.

2. Recipe number 2 - chicken on skewers

Ingredients:

1. Lemon juice.
2. Chicken fillet - three hundred grams.
3. Black pepper.
4. Basil.
5. Soy sauce.
6. Garlic - two cloves.

Cooking:

1. Wash the chicken fillet and rid it of fat.
2. Cut it into long strips with medium thickness.
3. Salt and pepper them a little.
4. Sprinkle basil on top (you can also rub meat with it).
5. Now we need to make the marinade. To do this, chop the garlic and mix it with lemon juice. Pour five tablespoons of soy sauce into the marinade and mix well. Dip the meat in it and leave for half an hour so that it is properly marinated.
6. After that, remove the meat from the marinade and put it on long skewers, as if winding each piece.
7. Put the prepared skewers on a baking sheet and bake for forty minutes. Serve with vegetables.

2. Recipe number 3 - beef in the oven with herbs

For its preparation you will need:

1. Beef - three hundred grams.
2. Yogurt.
3. One yolk.
4. Salt.
5. Thyme.
6. Parsley.
7. 1. Wash the meat and cut it into small pieces.2. Salt and add yogurt. Mix everything and put on a baking dish.3. Sprinkle with chopped parsley and thyme. Bake for an hour on low heat. Serve with tomato salad.

4. Recipe number 4 - chicken and fruit salad

Ingredients:

1. Apples.
2. Three oranges.
3. One grapefruit.
4. Chicken fillet - two hundred grams.
5. Sour cream is low fat.
6. Soy sauce - two tablespoons.

• Boil the chicken fillet and then cut it into small cubes.
• Wash and peel fruits. Cut them into cubes and put them in a salad bowl.
• Add chicken fillet.
• Pour in soy sauce and sour cream. Mix everything.

5. Recipe number 5 - wholemeal cookies

Ingredients:

• Flour with bran coarse grinding - two hundred grams.
• Baking powder - one teaspoon.
• Honey - one teaspoon.
• Kefir - one hundred milliliters.

1. Pour the baking powder into the flour and mix it with it.
2. Add honey and kefir. Knead the dough.
3. On a greased baking dish with a spoon, spread the dough in small portions.
4. Bake twenty minutes. Serve with fruit.

1. The Montignac diet can be used not only as a method of losing weight, but also to improve digestion.
2. Before starting to follow it, you should consult your doctor for contraindications.
3. After the end of this diet, you need to take a break for at least two months to give the body a rest.

A scientist from France, Michel Montignac, like most busy people whose work is associated with mental activity, loved dense snacks. Fast food, so to speak, on the go, had a rather bad effect on his figure. Namely, extra pounds forced him to deal with the issue of diets.

He has been conducting research for more than one year, which nevertheless gave its result - in 2 months he was able to get rid of 15 kg. The result of his activities was the nutrition system he developed and the corresponding menu, the basis of which is control over the glycemic index of products.

How to lose weight with the Montignac diet?

The Montignac diet involves not only losing weight, but also prevents the gain of kilograms in the future, is the prevention of type 2 diabetes and heart disease.

The menu for the Michel Montignac diet is divided into 2 phases:

1. weight loss
2. consolidation of results.

The duration of both phases is an individual indicator that depends on certain characteristic features for the body.

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After achieving the expected result, the person can proceed to the next phase. It should be noted that considered a positive result the indicator of weight with which it is comfortable for losing weight.

The weight loss menu for a week is based on the principles of a dietary concept, which based on food compatibility and incompatibility. For example, carbohydrates with a glycemic index over 20 should not be consumed with fats.

This means that meat is not compatible with potatoes, mayonnaise with pasta and fish. But vegetable crops are suitable for meat and fish.

After fatty meals, you can eat carbohydrates only after 3 hours.

It is very important to know that Michel Montignac's diet does not imply fasting - the diet is divided into 3 meals. But there is one recommendation - the time set for a meal must be set once and adhere to an approximate regimen.

The first phase is the most difficult because here it is shown to eat food, the glycemic index of which does not exceed 50.

The following foods should be excluded from the diet:

• flour products (GI 80-136);
• bananas (65);
• butter (51);
• corn (70);
• margarine (55).

In the scheduled menu, they can be replaced with vegetables.

Allowed components in the approximate menu for the week:

• non-carbonated and sugar-free drinks (green tea has no GI);
• decaffeinated coffee (42);
• eggs (48);
• Tofu cheese (15);
• natural yogurt (35);
• fat-free cottage cheese (30);
• wholemeal bread (45);
• fish (no GI);
• mushrooms (15);
• seaweed (22);
• shrimp (no GI).

Looking at a sample menu for a week, Michel Montignac's diet may seem easy. By sacrificing "bad carbs", people are clearly aware that they have abandoned harmful foods.

So that losing weight does not have problems with calculating the GI, many programs and tables have been created for this that calculate a useful index.

Behind During the first phase, you can get rid of 10-15 kg. In addition, the whole body is cleansed in a person.

The second stage of the diet Michel Montignac must be maintained throughout life, i.e. the habit of eating properly must take root in the mind. And if it happens to give up slack and consume “bad carbohydrates”, they must be eaten with vegetable salads with fiber-rich foods.

Food system and products

Michel Montignac did a lot of research and found out that an obese person eats too many carbohydrate foods with high glycemic index in their diet. therefore, a strict food system and a clear list of allowed and prohibited foods were created.

The Montignac diet is based on eating foods with a GI of no more than 50-55. Michel advises avoiding high-grade breads, potatoes, malt and sodas, sweets, and boiled corn.

When compiling an approximate menu for weight loss for a week, these products must be replaced. For example, instead of potatoes, you can cook turnips or pumpkins.

In order to lose weight, it is strictly forbidden to add sugar in drinks and food, there is chocolate (except black with 60% cocoa), baked potatoes, grape sugar, bread from the highest grades of wheat, any kind of biscuits and rice.

The approximate menu for the week is allowed to include the following products:

• black chocolate;
• legumes;
• dairy products;
• bread with bran or Borodino;
• fruits (except those that are red);
• vegetables;
• durum wheat pasta.

Foods with a GI over 80 should not be eaten even if you don't follow the Michel Montignac diet. After all, it is they who provoke over-production of insulin, which inhibits the processes of splitting fats.

The second phase of the diet less strict. Making a rough menu for the week you can make rare exceptions including fatty foods but sugar is banned forever.

At the same time, if a person has set himself the goal of losing weight, you should not use sugar substitutes - their chemical composition can adversely affect the body.

The second stage allows you to combine carbohydrates with fats. But there is one recommendation, it should be foods rich in fiber.

Menu for the week

A sample weight loss menu for a week on the Montignac diet is made up of foods that meet a good diet, including second breakfast and afternoon tea, which are not excluded.

Based on the reviews, three meals a day are enough for a person and no snacks required, but if you do additional physical activity, you can add a light fruit snack at 10 am, and at 3-4 pm.

Montignac diet menu for the week (breakfast, lunch, dinner):

Monday.

1. tangerines and fruit juice (grapefruit or orange) or green tea. You can add a serving of low-fat yogurt.
2. red cabbage salad with pollock fillet. Salad can be seasoned with natural yogurt and flavored with lemon juice.
3. radish salad with sour cream, wholemeal pasta with mushroom sauce dressing, yogurt.

Tuesday.

1. bread with fruit jam without sugar, 0% cottage cheese or yoghurt.
2. baked mackerel with dry white wine, turkey chop, lettuce with tofu cheese.
3. tomato salad, a piece of ham, baked turnips with herbs, cottage cheese.

Wednesday.

1. boiled cereals without sugar (unpolished), can be boiled in soy milk, cottage cheese 0%, fresh fruit.
2. cucumber, yogurt and mint salad, roast beef with lettuce, yogurt.
3. mushroom puree soup, boiled beans with cottage cheese sauce, yogurt.

Thursday.

1. oatmeal with soy milk, cottage cheese, tea.
2. grain bread, green beans with mashed tomatoes, baked sea bream, processed cheese.
3. vegetable soup, salmon steak, spinach stewed in sour cream, kefir.

Friday.

1. brown rice, cheese, fruits (apricot, plum, apple), decaffeinated coffee.
2. quail soup (with eggs and quail meat), radish, cucumber and cabbage salad, cottage cheese 0%.
3. eggplant caviar, stuffed mushrooms (mushrooms, chicken and cheese), kefir.

Saturday.

1. omelet with cheese and herbs, fresh juice, yogurt with fresh berries.
2. pumpkin puree soup, fried mullet with green beans.
3. vegetable salad with olive oil, rabbit meat with mint sauce, lettuce, cottage cheese.

Sunday.

1. fried eggs with bacon and cheese, tea and Borodino bread with sugar-free fruit jam.
2. pea soup with chicken, radish, bran bread.
3. veal kidneys in sour cream with cauliflower, lentils with onions, cucumber and tomato salad, yogurt.

The best recipes for delicious weight loss

Recipes for an approximate weekly menu for the Michel Montignac diet have enough variety. It is very important that in this case, in order to lose weight, there is no need to count the calorie content of dishes and limit yourself in portion sizes.

So, the best recipes for the Montignac diet

fish soup recipe:

1. In the water you need to add a whole onion and carrots, previously peeled. Rinse the head and tail of the sturgeon well and place with vegetables.
2. In olive oil, you need to fry the cucumbers with chanterelles, then add the grated tomatoes and bring to a boil.
3. The prepared fish broth is filtered and the sturgeon fillet is lowered into it, after boiling, the mushroom dressing is lowered and cooked until tender.
4. Olives and lemon juice are added to the cooked dish.

Baked Chicken Recipe:

1. A whole chicken fillet beat off a little on both sides, salt and pepper.
2. Place in foil, making an open boat out of it and pour natural yogurt.
3. Put in the oven at 180 degrees.

Strawberry Curd Dessert Recipe:

1. Take 4 tbsp. gelatin and dissolve in 200 ml of warm water.
2. Leave to swell for 30 minutes.
3. Add fresh juice from one lemon to the gelatinous mass.
4. Heat in a water bath until the gelatin grains are completely dissolved.
5. In a separate container, mix chopped walnuts (100 g), 2 tbsp. grated apple pulp and 50 g strawberries.
6. Add 300 g of 0% cottage cheese and 100 ml of yogurt to gelatin, beat everything in a blender.
7. Pour the fruit-nut filler with the resulting curd mass.
8. Leave to harden.

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 nut oils, fish oil, 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 V .

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
bulb onions	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
Fruits
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	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, Michel Montignac pays special attention to the ban on potatoes, corn, pasta made from white flour, 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 healthy and tasty recipes and, in addition, 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 yet possible, pay attention to a couple of delicious dishes that 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. Lay out the seafood last.

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 rapid 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. The diet provides a healthy body and spirit throughout life, so the diet and its author are the highest praise ”;
• “... 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 is at the highest level, the mood is always excellent, 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 technique, we took as a basis the average prices for the necessary products in large cities of 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.

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 by the 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 in its natural form, 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;
• chips;
• 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. 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.

A simple, affordable recipe that 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. 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 paying attention to the psychological state. 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 of the initial stage, then return to the previous regimen.
• 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 its pros and cons. 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:

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