Nutrition secrets of the Montignac. The correct diet of Michel Montignac as the basis of a healthy diet. Montignac diet menu

Almost everyone who is trying to lose extra pounds wants to do it as quickly as possible, but the Montignac diet for weight loss is not designed for instant results, it is based on the principle of restructuring the entire nutrition system. Its founder, French nutritionist Michel Montignac, believes that extra pounds do not depend on the amount of food consumed, if you establish the right nutrition system, you will not have to limit yourself. But at the same time, you need to eat only good foods.

The basis of the Montignac diet for weight loss is not a reduction in fat intake and total calories at meals, but the ability of a product to increase blood sugar, that is, its glycemic index. In short, the essence of the Montignac diet for weight loss is as follows. Glucose is the main energy supplier for humans, after eating, the blood sugar level rises significantly and the pancreas receives a signal to start producing insulin, which contributes to the proper processing of sugar into glucose and it enters the cells of the body. If you constantly consume foods with a high glycemic index the pancreas may malfunction and sugar will begin to be processed into body fat. Subsequently, such a failure can develop into diabetes mellitus. Based on this, the Michel Montignac diet for weight loss suggests restructuring the menu so that foods with a good glycemic index containing so-called slow carbohydrates are in priority. Their use does not lead to a rapid increase in blood sugar, which means that it does not knock down the work of the pancreas.

The Montignac diet for weight loss is more correctly considered a nutrition system, because it involves establishing the right approach to food, to reduce and then control weight.

The main rules of this diet are as follows:

Every day you need to eat only healthy and nutritious foods;
you need to limit the amount of foods high in carbohydrates as much as possible;
exclude saturated fatty acids from the diet. They contain products such as butter and animal fats;
include foods with unsaturated animal fats;
observe the optimal combination between proteins of animal and vegetable origin .;
drink coffee only without caffeine;
do not use honey, jam jams and sweets;
do not drink sugary carbonated drinks;
reduce the amount of flour, in particular sweet pastries;
prefer wholemeal bread;
include more fish and seafood in the diet;
do not abuse products containing harmful carbohydrates.

The main advantage of the Montignac diet is that if it is constantly observed, this will, in essence, be proper nutrition, which many people strive for so much.

There are also a few more undeniable advantages of the Montignac diet for weight loss:

As a result of following this diet, the metabolism is normalized, which contributes to weight loss;
You can not limit the use of salt;
No need to exclude delicious and junk food for good - it can not be abused;
Those foods that are allowed are highly nutritious, which means there will be no feeling of hunger;
Allowed food supplies the body with enough vitamins and minerals;
The choice of allowed items is large and therefore everyone can create for themselves the optimal menu for a diet at home.

Like any other, the Montignac diet for weight loss will have cons and contraindications:

the need to constantly monitor the products used and select their correct ratio;
complete rejection of alcohol;
to achieve the result, you need to follow a diet enough long time, sometimes several months;
this diet should not be taken by people suffering from diabetes;
it should also not be used during the recovery period after a serious illness or operation.

Stages of the Montignac diet

The Montignac diet can be divided into two phases. Below is a detailed description of each:

Phase one: reset excess weight. It can last from 1 to 3 months. During this period, it is necessary to give up all food that contains fast carbohydrates, as well as alcohol. In addition to the fact that during this period of the diet, extra pounds go away, the pancreas also normalizes, which gets used to producing the required amount of insulin on its own. If before that there were malfunctions in the work of this organ, then in the first few weeks of the Montignac diet, fatigue is felt, the body is rebuilt to work in a new way. At the same time, a habit is developed to eat only high-quality food.
Phase two: in this phase of the Montignac diet, the effect is consolidated and the transition to proper nutrition on an ongoing basis. During this period, you can treat yourself to forbidden foods a couple of times a week. But at the same time, exclude chips and other snacks, and give preference to chocolate or cake. Such rare exceptions will not cause any harm, since by this time the pancreas will begin to work normally.

It is important to know! To improve well-being in the first phase of the Montignac diet and speed up the reset extra pounds You need to add exercise to your diet. You can go running, swimming or dancing. The main physical exercise should be moderate and regular.

The Montignac diet for weight loss suggests that after passing through the first phase, with restrictions, the second becomes a permanent way of life with a few exceptions. In this case, the lost kilograms will not return, and besides, proper nutrition helps to improve the functioning of the body as a whole.

Sample menu for the week

The Montignac diet involves at least three main meals: breakfast, lunch and dinner. And two snacks in between.

When compiling the menu, you must consider the following rules:

breakfast must necessarily consist of products containing proteins and carbohydrates;
the lunch menu of the diet should contain vegetables or fruits that need to be consumed separately from the main dish;
dinner should be the lightest of the main meals.

The Montignac diet allows you to eat varied and at the same time healthy.

A sample menu for every day for weight loss on the Montignac diet is shown in the table below:

Day of the week / meal	Breakfast	Dinner	Dinner
Monday	Apple or pear buttered gray flour bread, decaffeinated coffee, and skim milk	Vegetable salad, Smoked salmon Lean meat with beans In the second phase of the diet, you can afford chocolate mousse or a couple of glasses of wine.	Soup with vegetable broth Vegetables, raw or baked; low-fat cottage cheese, green tea
Tuesday	Fried eggs with a slice of bacon or sausages, coffee with a slice of gray bread	Seafood cooked in the oven with vegetables, In the second phase, you can add a piece of sand cake with fruit and two glasses of wine	Vegetable soup, cauliflower with grated cheese, green vegetable salad, low-fat yogurt and still water
Wednesday	Muesli infused with low-fat yogurt, decaffeinated coffee	Mushrooms stewed in the oven, a small piece of baked fish, stewed vegetables with cheese	Chicken breast with stewed vegetables, green salad, natural yogurt
Thursday	Decaffeinated coffee with skimmed milk and buttered slice of wholemeal bread	Squid or shrimp, tuna baked with eggplant, vegetable salad with cheese. In the second phase, you can afford 2 glasses of wine	Vegetable soup, stewed lentils or beans, a glass of berries or one piece of fruit
Friday	Skimmed milk and bread with unsweetened fruit jam	Beef with broccoli, vegetable salad and cheese	Soup with vegetable broth, durum wheat pasta with mushrooms, natural yoghurt
Saturday	Thoughts with two low-fat yogurts, decaffeinated coffee	Fish baked with mushrooms and vegetables in the oven, cheese	Chicken stew with vegetables, fresh vegetable salad and yogurt without additives
Sunday	Decaffeinated coffee with skimmed milk, low-fat cottage cheese and orange	Grilled fish with spinach, raw vegetables. In the second phase, you can afford dark chocolate and three glasses of wine	Lean pork with cheese and lentils, steamed vegetables.

Two snacks can be added to the main menu of the Montignac diet, the menu of which includes low-fat yogurts, fruits, nuts.

Interesting to know! French culinary traditions are taken as the basis for the Montignac diet, so when cooking, you can add various herbs to recipes: basil, rosemary, oregano, thyme. They add flavor and improve the taste of baked meat and fish, as well as vegetable salads.

List of staple foods and their glycemic indexes

Since the Montignac diet is based precisely on the exclusion from the diet of foods with a high glycemic index, which contain so-called fast carbohydrates, you need to know which foods can be consumed and which ones should be avoided. Carbohydrates are also useful, these are the so-called slow carbohydrates, these products have a glycemic index of no more than 50. They are allowed to be consumed while following the Montignac diet.

Approximate list of allowed products with glycemic index:

50 - bran bread, unpeeled rice, peas, unpeeled cereals;
40- cereals, freshly squeezed fruit juice, wholemeal gray flour bread, durum flour pasta, any beans;
35- dried peas, dairy products;
30- lentils and chickpeas, dried beans, rye flour bread, fresh fruit;
22- dark chocolate;
15- soybeans, all green vegetables, tomatoes;
Less than 15 - lemons and mushrooms.

This list does not include meat, since it does not contain carbohydrates, which means its glycemic index tends to zero. Accordingly, with the Montignac diet, meat can be consumed in unlimited quantities.

An approximate list of foods prohibited when following the Montignac diet, indicating the glycemic index:

110 - malt;
100 - glucose;
95 - white bread, baked potatoes;
90- honey,
85 - popcorn, carrots;
75 - white sugar;
70- muesli; milk chocolate, corn, boiled potatoes, peeled rice, cookies;
65 - beets, gray bread;
60 - melon, bananas;
55 - fruit jam, pasta from the highest grade of flour.

It is necessary to try to include as little of the above food in the diet as possible, this, according to Michel Montignac, will allow not only to lose extra pounds, but to consolidate the effect for a long time.

Please note: The Montignac diet for weight loss is essentially a nutrition system that must be followed for quite a long time in order for the body to independently begin to maintain optimal weight.

The basis of the Montignac diet is the rejection of foods with a high glycemic index, that is, those that contain fast carbohydrates. This means that it involves the exclusion from the diet of many familiar foods, such as white bread, sweets, and even carrots and beets, in order to achieve the desired weight loss results when using this method. Judging by the reviews, those who decide to lose weight with the help of the Montignac diet by a few kilograms need to tune in to follow it for a long time.

A unique nutrition system was developed by the Frenchman Michel Montignac specifically for women. The problem of excess weight was well known to him: Montignac was full from childhood, which made him uncomfortable. Whatever he did, what diets he would not sit on - if the kilograms left, then for a short time, and then returned in double volume. Montignac is an economist by training, but he has always been interested in pharmaceuticals. Later, he began to study the processes associated with metabolism in order to finally solve his problem of excess weight. Montignac managed to lose weight and keep the result. Having developed a unique nutrition system, the nutritionist lost 16 kg in three months, and later they did not return. The Montignac method was a real breakthrough in nutrition. It turned out that you can afford a lot and lose weight.

Michel Montignac is the author of 20 books on nutrition and weight loss. But his most famous work is “I eat, so I lose weight.” She came out in 1987, and then she was literally swept from the shelves of bookstores: many wanted to know the secrets effective weight loss without major restrictions.

Glycemic index or basis of basics

Montignac, studying the causes of the appearance overweight, I realized: extra pounds do not appear from the amount and calorie content of food consumed. It's all about the glycemic index (GI). The diet is dominated by foods with a high rate - a large amount of glucose enters the bloodstream. This increases the level of insulin, as a result - the accumulation of body fat. If the product has a low index, then the release of sugar does not occur. You can eat such food without thinking about the quantity, and the most surprising thing is to lose weight. Michel Montignac's diet is based on this theory: there are "bad" foods, from which the weight is rapidly increasing, and "good" ones that help to lose weight.

The glycemic index of the Montignac diet products is everything below 50. The nutritionist recommends choosing food labeled with indicators up to 40 (inclusive) for your daily diet for those who have just embarked on the path of weight loss. Products "40 - 60" can be consumed to a minimum and preferably only after achieving the first results. If the indicator is above 60, the food cannot be eaten: the figure on the scales will increase.

GI is determined only for those foods that contain a lot of carbohydrates. Protein foods (meat, fish) are assigned a zero index. You can use it without restriction. To figure out what is considered “good” carbohydrates and what is “bad”, a special food table will help, where popular positions are indexed.

Table - Product Indexing

High/Medium	Meaning	Short	Meaning
White bread/buns	95	bran bread	50
baked potatoes	95	Peas (groats)	50
Honey	90	Rice, brown	50
Sticky rice	90	Grape	45
Cornflakes	85	Buckwheat	40
boiled carrots	85	Fresh juice	40
Sugar	75	Macaroni (coarse)	40
boiled potatoes	70	oat flakes	40
White peeled rice	70	Classic yogurt, milk, kefir	15 – 35
Beet	65	Lentils	30
Banana	60	Rye bread	30
Melon	60	Apples	30
Canned corn	57	Cherry	22
Macaroni (highest grade)	55	Mushrooms	10
oatmeal cookies	55	Tomatoes	10
Bulgur	55	White cabbage	10
Ice cream	52	Avocado	10
Sweet yogurt	52	Parsley, basil, oregano	5

Losing weight will have to give up sugar. But there are no restrictions on salt, as in many diets. The basis of the nutrition system is vegetables, fruits, dairy products, lean meat, sea and river fish. With such a diet, you can not be afraid of feeling hungry.

Main principles

Eating according to Montignac, you can achieve excellent results: up to minus 12 kg in just a month. It should be understood that the results are an individual concept, they depend on the metabolism of a particular person, his initial weight. But everyone loses weight on the French system - someone earlier and faster, someone later and more slowly. In order for the result to please, you must not deviate from the key principles of the Montignac diet. They are simple and understandable.

Emphasis on "good" products. First you have to monitor the indicator of each dish. Hang the printed chart on the refrigerator. So it will be easier to make a diet of the day. Soon learn what you can and can't do, and you'll rarely refer to the list.
Fats and carbohydrates apart. Mixing is not allowed within the same meal. In the weight stabilization period, rare “breakdowns” are acceptable, but first you need to carefully monitor the implementation of the recommendations of a nutritionist.
Avoid feeling hungry. Montignac is sure that the feeling of hunger is the worst enemy of losing weight. The body immediately adjusts to work in a stressful mode and begins to accumulate excess. The nutritionist recommends not skipping meals, there should be at least three. It is advisable to establish a regimen: eat at the same time every day.
Breakfast is fresh fruit. It is important to start the day right - with juicy fruits. They need to be consumed on an empty stomach. Fruits activate the work of the intestines, are perfectly digested.
Replace white bread with black / gray. You don't have to give up bread. A nutritionist believes that there is a "right" and "wrong" bread. From the "correct" (gray, black, from wholemeal flour) they do not get fat.
“No” to sugary drinks, purchased juices and soda. They contain a lot of sugar, which means they have a high GI. Synthetic additives that manufacturers use will also not bring benefits. Alternative - freshly squeezed juices, unsweetened tea, herbal decoctions. Coffee can be drunk, but only without caffeine.
Establish a drinking regimen. Drink plenty of water. Mandatory rate - two liters. Suitable mineral, but always non-carbonated. Fluid is needed to normalize metabolism. You can not drink water immediately before meals and during meals, during breaks - as much as you like.

The main taboo of the diet is alcohol and sugar. When the weight returns to normal, you can occasionally afford a couple of glasses of wine. But beer will have to be abandoned forever. The foamy drink contains malt (GI - 110), which leads to rapid weight gain. There are no concessions with sugar. A sweet tooth will be saved by a sweetener, but only when the excess is gone.

Cons and pros

The nutrition system proposed by Montignac turned the idea of diets upside down. The method has many advantages, but it is not without its drawbacks. To evaluate the pros, to get acquainted with the disadvantages of the Montignac diet, the table will help.

Table - Advantages and disadvantages of the Montignac nutrition system

The Montignac diet for weight loss compares favorably with other methods by the absence of a “hunger strike”. It does not harm the body, but rather helps to improve health.

exchange processes. Adhering to the French methodology, you can bring back to normal "loose" metabolism.
Digestion. Diet improves the functioning of the pancreas, gastrointestinal tract.
Heart and blood vessels. The nutrition system helps prevent the development cardiovascular disease, type 2 diabetes mellitus.
Women's organs. Doctors recommend turning to this method of nutrition for women with PCOS (syndrome): “low” foods will help stabilize weight, normalize hormones, and protect the pancreas.

The diet requires you to be careful when buying products and carefully study the composition. Sugar, which you need to give up while losing weight, can be found where you don’t expect to see it at all: for example, in some types of ham.

Who is not suitable

The diet is suitable for men and women of all ages, but is not recommended for teenagers during puberty. In the presence of chronic diseases, it is better to consult a doctor before starting a diet. The main contraindications for such a power system:

kidney disease;
some diseases of the gastrointestinal tract;
metabolic disease;
postoperative period;
reduced immunity as a result of a long illness.

During pregnancy, while breastfeeding the baby, you can not start a diet. During these periods, it is important to get all the necessary substances, and the French method, although diverse, excludes the use of many products.

Never start losing weight by changing your diet unless you are confident in your health. Passing the examination is a matter of one day.

Montignac diet: what rules to follow and what to eat in the first phase

The French nutritionist divided the invented system into periods. Phase 1 focuses specifically on weight loss. The duration is determined by the person who is losing weight. You can move on to the next stage when the weight is comfortable. You should not expect quick results: weight loss is slow, the initial phase rarely ends after the first month. Remember the basic rules of the first phase.

Follow the index. Eat only those foods whose GI does not exceed 40. And you don’t even have to follow the serving size.
Eat separately. Adhere to the principle of separate nutrition: carbohydrates separately, fats separately.
Have a hearty breakfast. After the first meal, you need to feel full. A prerequisite is carbohydrates + proteins + fiber.
For lunch - protein. During the day you need to eat protein foods and foods containing lipids. The lunch menu must necessarily include meat or fish.
Do not overload the body at night. Seven o'clock in the evening is the last frontier when you can eat. Dinner is always light. There are two options: protein-lipid (sea fish, any meat) or protein-carbohydrate (cottage cheese + vegetables).

The first stage is considered strict, but it is actually easy to master the distance and wait for visible results. The menu of the “Lose Weight” stage can be varied: there are many allowed products, it remains only to connect the imagination. "Permission" is presented in the table.

Table - List of allowed products by category

Vegetables	Meat, by-products	Fish	Seafood	Milk products
- Celery; - beans; - eggplant; - spinach; - onion; - pepper; - asparagus; - cabbage (white, cauliflower); - tomatoes; - zucchini; - mushrooms; - pumpkin	- Lean pork; - beef; - beef liver; - rabbit; - chicken fillet; - chicken liver; - turkey	- Dorado; - saury; - catfish; - hake; - halibut; - sardine; - carp; - tuna; - trout; - salmon	- Shrimps; - mussels; - crabs; - oysters; - squid	- Cottage cheese; - classic yogurt (no additives, no sugar); - kefir; - milk; - processed cheese; - hard cheese

You can also eat eggs - both chicken and quail. Be sure to include fruits in your diet. Not a single diet can boast of such an extensive list of allowed products.

The index of dairy products depends on the fat content of the product. The lower the percentage, the better. Products with additives are not welcome.

For clarity: a detailed weekly menu

When compiling the Montignac diet menu for a week, for the first time use the list of allowed foods or a table with an index (you can only those with an indicator below 40). An example of a detailed menu is shown below. Coffee can only be decaffeinated, tea is not strong. Do not add sugar to hot drinks.

Table - Weekly menu of the first phase

days	Breakfast	Dinner	Dinner
Monday	- Pear / orange; - bran bread; - coffee; - barley porridge; - skimmed milk	- Cabbage salad; - mackerel; - unsweetened tea	- Vegetable soup; - a slice of ham; - plain yoghurt/tea
Tuesday	- Mandarin; - kefir 1%; - oatmeal; - Herb tea	- Vegetable salad (for dressing a little olive oil and lemon juice); - two slices of cheese; - Black tea	- Lentils (you can add soy sauce); - tomato salad; - fresh juice
Wednesday	- Cherries; - Rye bread; - cottage cheese; - coffee	- Cheese; - vegetable salad; - baked beef; - fresh juice	- Mushrooms; - vegetable soup; - yogurt
Thursday	- Apple; - fried eggs; - a couple of slices of ham; - coffee	- Vegetables; - grilled fish; - black/herbal tea	- Cauliflower baked with cheese; - greenery; - yogurt
Friday	- Mandarin / orange; - natural juice; - oatmeal; - unsweetened tea.	- Boiled chicken fillet; - vegetable stew; - tea	- Brown rice/eggs; - cherry; - juice
Saturday	- Apple; - yogurt; - barley porridge; - coffee; - bran bread	- Beef cooked in the oven; - grilled vegetables; - weak tea	- Pasta (hard varieties); - ham; - vegetable salad; - kefir
Sunday	- Pear / kiwi; - black bread; - low-fat milk; - cottage cheese 2%; - coffee	- Fish baked with vegetables/seafood salad, herbs and vegetables; - tea	- Berries; - fruits (any permitted); - rice; - tea

Divide breakfast into two sets. First, eat fruit, and after 15 minutes, start a full meal. Fruits "set" the body in the right way - activate the work of the intestines.

Fixing: features of the second phase

Phase 2 of the diet is aimed at consolidating the results that have been obtained. The second stage can take as long as you like. The allowed products are the same as in the first phase, but they are added with an index of 40 - 60. They need to be included in the diet gradually, so the approximate menu will not change much at first. Can you eat it instead of bread in the morning? oat cookies, add banana, kiwi, mango to fruits, replace classic yogurt with sweet.

The duration of the phase is determined individually. As before, natural coffee, sugar, carbonated drinks, "bad" carbohydrates are banned. In addition to expanding the diet through products with an index of up to 60, the second phase differs from the first in four ways.

Sometimes you can mix fats and carbohydrates. So that this does not affect the waist, fatty foods are always consumed in tandem with the main source of fiber - vegetables.
You can afford alcohol. True, only dry wine, infrequently and in small quantities (a glass at dinner once a week). Drink alcohol only after meals.
More fish. Nutritionists recommend eating fish more often at the fixing stage. Choose better views rich in Omega-3 (tuna, salmon, mackerel).
Include legumes in your diet. Lentils, beans, peas should be included in the daily diet. They are rich in vegetable protein and fiber, which is good for the digestive system. In addition, legumes provide a feeling of satiety for a long time.

The second phase, in fact, is the beginning of the exit from the diet. First, products with a GI of up to 60 are added to consolidate the result, and then the rest are gradually introduced into the diet. After leaving, do not forget to take care of yourself: do not overeat, have dinner before seven in the evening, do not abuse "harmful things".

We lose weight deliciously: 4 recipes for a change

The nutrition system, developed by a French nutritionist, has acquired an army of fans due to the fact that it promotes the idea of “losing weight can be tasty.” The list of allowed foods is large, so you can eat varied and not necessarily simple dishes. If you think that food should be fun and love to cook, then repeat the four popular Montignac diet recipes. Dishes will destroy the idea of dietary food, because it is not shameful to serve them to guests.

Principle of operation" french diet built in such a way that you can eat the same foods every day. But the author of the nutrition system himself insisted that the cooking process is important for losing weight. This is how the right eating habits are instilled, and a person understands that he can enjoy amazing tastes and at the same time not be afraid of being overweight.

Chicken breast in yogurt

Peculiarities. Great option for lunch. The dish is prepared quickly and easily. Instead of an oven, you can use a slow cooker.

Ingredients:

chicken fillet - 300 g;
unsweetened yogurt without additives - a glass;
pepper, salt - optional.

Cooking

Beat the chicken breast with a culinary mallet.
Salt and pepper the meat. Diet and does not prohibit seasoning, but do not abuse.
Put the chicken on a baking sheet, pour over the yogurt. Bake until done at 180°C. The time depends on the technique, but on average it takes 20 minutes.

For a dietary diet, any meat can be baked in yogurt. The recipe will remain the same, only the cooking time will increase.

Zucchini puree soup

Peculiarities. A light soup can be prepared for dinner. The dish turns out tender, but at the same time it has an expressive taste.

Ingredients:

onion - one medium head;
zucchini - two medium vegetables;
chicken broth - half a liter;
cream - half a glass;
olive oil - a tablespoon;
garlic - clove;
curry, salt - to taste.

Cooking

Cut the zucchini into slices, the onion into half rings.
Sauté the vegetables in a frying pan with a little olive oil. The vegetables should not be fried, it is important to remove them from the heat while they are soft.
Move the stewed vegetables to a blender. Whisk. Add seasonings, broth, cream. Mix with a blender.
Heat the soup on the stovetop until it boils.

Instead of zucchini, you can use any vegetables that are allowed. No less tasty will be soup with champignons or cauliflower according to this recipe.

Fish hodgepodge

Peculiarities. You can take any red fish, but sturgeon or trout are better. The cooking process will be significantly reduced if the broth is prepared in advance.

Ingredients:

red fish - one medium;
onion - two onions;
carrots - one piece;
water - three liters;
pickled cucumbers - five small;
cucumber pickle - half a glass;
tomato paste - one tablespoon;
olives - bank;
lemon - one;
olive oil - by eye;
salt - to taste.

Cooking

Clean and gut the fish. From the head, tail and fins, cook the broth (three liters of water, a whole onion and carrots).
Finely chop the onion, chop the pickled cucumbers into cubes.
Lightly fry the onion, add chopped cucumbers to the pan. Darken three minutes. Add half a cup of broth and brine to the pan. Simmer 15 minutes.
Strain the fish broth. Cut the fish and boil it in the broth.
Add dressing from the pan to the pot with broth and fish. Bring the brine to a boil.
When serving, put olives in a bowl (quantity - optional) and squeeze the juice from a lemon wedge.

Boiled carrots are assigned a high GI - 85. But in the broth, it is needed only for flavor: you will not eat it.

Curd muffins

Peculiarities. During the diet, you have to limit yourself to sweets. Sweet tooth recipes for healthy baking will help out. Muffins are made with low index ingredients. Since a sweetener is used, it is better to treat yourself to dessert by moving into the second phase.

Ingredients:

cottage cheese 0% - 300 g;
egg white - from one egg;
dried apricots and prunes - by eye;
bran - two tablespoons;
vanillin, sweetener on stevia - to taste.

Cooking

Mix cottage cheese, protein and finely chopped dried fruits.
Add bran, vanillin, sweetener to the mass. To stir thoroughly.
Divide the mass into moulds. Bake for half an hour at 200°C.

Do not add raisins to desserts. Especially in the first phase. His GI is 65.

The opinion of nutritionists

The opinion of nutritionists about the nutrition system invented by Montignac is ambiguous. Many people think that the method is outdated. Experts are skeptical about not counting calories, but only taking into account the index. In addition, it has been proven that GI can vary depending on the freshness of the product, the method of preparation. The fact that the author of the method paid attention only to nutrition, not taking into account the possibility of accelerating the result with the help of physical activity, is criticized. This omission is considered the weakest point of the method.

There are also many positive reviews of doctors about the French nutrition system. The absence of a “hunger fast”, a varied and balanced diet, the development of proper eating habits - nutritionists believe that these principles are important in order to get closer to the dream of an ideal figure.

Canadian scientists have conducted a number of studies related to the effect of diet on the body. It turned out that already at the first stage, the amount of triglycerides in the blood decreases, the concentration of which leads to the development of atherosclerosis.

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 weight loss easy, 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 healthy eating. 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 food system because it practices a healthy and correct mode food intake. 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 proper nutrition involves a complete rejection of foods with 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.

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 the 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, but useful material entered the body evenly, Michel Montignac advises to diversify 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 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:

Dry mushrooms paper napkin, finely chopped.
Peel the egg, grate on a coarse grater.
Cut the ham into cubes, chop the dill, parsley.
Grate the cheese on a medium grater.
Mix the ingredients, season with olive oil, salt.
Put green lettuce leaves on a plate, put the finished dish on them.

It takes 40 minutes to prepare this dish. Satisfying, tasty soup diversifies the menu of the second phase in Michel Montignac's food 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:

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

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.
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.
Put cherry tomatoes, chopped vegetables in the lower compartment of the double boiler. In the upper - cod fillet. Cook 15 minutes.
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 by fresh air visit a cardio workout. 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:

under 18 years of age - required balanced diet children, adolescents;
metabolic disorders, diabetes mellitus - the pattern of eating fats, proteins, carbohydrates can worsen metabolism;
Availability mental illness- Restriction of food can cause their exacerbation.

Contraindications for the diet are such factors:

The period of rehabilitation after surgery and a long illness is required complete diet 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 diet food according to the method of Michel Montignac, it is worth knowing its advantages and disadvantages. Experts note the following points:

Video

To date, the Montignac diet is quite popular, as many foreign stars adhere to it. The diet is based on two stages, the first involves shedding extra pounds, and the second is fixing the results. The diet is also based on the glycemic index. According to it, the products that can be included in the first and second stages are determined. The diet has contraindications. It is contraindicated for pregnant and lactating women, children and adolescents, people who have undergone surgery, diabetics, people with psychological illnesses, ulcers, acute inflammatory processes in the body, the elderly.

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Basic Diet Principles

In order for the effectiveness of the diet to be high, it is necessary to adhere to the following basic principles:

№	Basic principles
1	Eating fruits is allowed only half an hour before the start of a meal. This must be done so that all nutrients well understood. It is recommended to prepare a fruit salad and drink freshly squeezed juice every day for breakfast (except for protein-lipid)
2	It is necessary to adhere to the correct nutrition during the diet and eat within 4 times a day
3	It is recommended to use black and gray bread from wholemeal flour instead of delicious confectionery and bakery products. It should be eaten for breakfast or lunch.
4	One of the main taboos of this method is beer. It is not recommended to take it, since it contains malt, which affects the level of glycemia, as a result, fatigue appears.
5	You should avoid sugary drinks, nectars, soda, packaged juices. In addition to the fact that they contain a large number of synthetic additives, such products are high in sugar, which leads to an increase in the glycemic index. Also, drinks that contain carbon dioxide contribute to the appearance of cellulite.
6	It is necessary to pay much attention to complex fats, which are found in beef, pork, lamb, cream, butter. Such fats adversely affect the cardiovascular system. It is better to replace products containing fats with poultry meat, eggs, olive oil, goose or duck fat.
7	Eliminate regular coffee from your diet or replace it with decaffeinated coffee. Alternatives to this drink are weakly brewed tea, chicory
8	Drink at least 2 liters of pure water per day
9	The menu can include dairy products with low or no fat content
10	It is necessary to give preference to whole grain cereals (barley, wheat, millet). It is not recommended to eat fast food and muesli
11	White rice should be replaced with brown unpeeled
12	Potatoes should be consumed no more than once every 7 days. In addition, it should not be baked in the oven, it is better to cook in the peel
13	Sugar consumption should be limited. If it is unusual to drink unsweetened tea or coffee, then you can add honey or a sweetener
14	It is worth giving up any pastries, pasta and semolina
15	You can't feel hungry. If a person is constantly hungry, glucose entering the body can gradually be deposited in the fat folds.

Advantages and disadvantages, contraindications

Benefits of the diet:

1. If the diet is followed correctly, then in 3 months you can get rid of 15 kg of excess weight.
2. The diet can be repeated a few months after the end of the previous one.
3. During the diet, the right habits are formed, which are fractional nutrition, drinking plenty of pure water, refusing to eat after 6 pm.
4. There is no feeling of hunger thanks to a hearty menu, which means that a breakdown is unlikely.
5. Since the diet is balanced, there is no need to use food additives and vitamin and mineral complex.
6. The well-being of a person who is losing weight is significantly improved, a surge of strength is felt, and mood rises.
7. There is a regulation of blood sugar levels.
8. Normalizes blood pressure and blood circulation.
9. The digestion process improves, there are no problems with the stool.
10. Complexion, skin and hair condition become better, bones, teeth and nails are also strengthened.
11. There is a smooth weight loss, which means that cellulite, stretch marks and sagging skin do not appear.
12. All diet products are highly compatible with each other.

Flaws:

1. It is necessary to constantly count products on the glycemic index.
2. Refusal of sweets, potatoes, alcohol and rice.
3. Separate power supply.

Contraindicated diet:

during pregnancy and lactation;
children and adolescents under 18;
elderly people;
people suffering from psychological illnesses;
people who have high blood sugar levels;
with ulcers;
if there are acute, chronic and inflammatory processes;
in the postoperative period.

Diet stages

The power supply system consists of 2 stages. The essence of the first is intensive weight loss to the required proportions, and the second is fixing the results for many years:

1. First stage is active weight loss. In the first phase, you need to limit the consumption of familiar carbohydrates. It is necessary to form a menu of products that belong to the third table of glycemic indexes. In the 1st phase, you should adhere to a separate diet, which means that one meal should include foods that contain either only fats or carbohydrates.
2. Second phase- Consolidation of results. This stage is, in fact, a scheme for exiting the diet. Its duration can be different and it depends on the person who is losing weight. Gradually, at this stage, foods from the 1st and 2nd tables of glycemic indices are introduced into the diet.

The glycemic index is symbol the rate of breakdown in the human body of products that contain carbohydrates, compared with the rate of breakdown of glucose, whose glycemic index is considered a reference.

Table of glycemic indexes

Foods with a high glycemic index:

Name of products	GI
Dates	145
Long french bread	132
rice noodles	130
Beer	112
shortbread cookies	109
Watermelon	102
Wheat bagel	100
Rye bread toast	98
Swede	95
Glucose	91
Shortcrust pastry fruit baskets	90
Oven baked potatoes	88
rice flour	86
french buns	84
Buns for hamburgers	83
Canned apricots	81
Spaghetti	90
Mashed potatoes	93
Honey	90
Instant rice porridge	87
Donuts	86
Ice cream	85
Cornflakes	83
boiled carrots	80
Popcorn	80
Steam white rice	80
beans	80
potato chips	79
crackers	79
Muesli	78
rice brown	76
Canned sweet corn	75
Waffles unsweetened	75
Zucchini	74
Pumpkin	74
orange juice	74
Crackers ground	73
Sweet potato	72
Wheat porridge	70
Fruit chips in sugar	69
milk chocolate	68
Starch	68
Marmalade	66
Bars Snickers, Mars	65
Turnip	65
Sugar	64

Foods with an average glycemic index:

Name of products	GI
Unleavened cakes	64
Wheat flour	63
Bulgur	63
Croissant	62
Cream with wheat flour	61
Swiss muesli	60
oatmeal porridge	60
Puree soup with dry green peas	60
A pineapple	60
Biscuit	60
Jacket-boiled potatoes	59
Canned vegetables	58
Semolina	57
Bananas	57
Melon	56
Black bread	55
Raisin	53
Macaroni with cheese	53
Black bean soup	51
Beet	50
germinated wheat grains	49
Pancakes made from wheat flour	49
Twix bar	49
Rice white	48
Pizza with cheese and tomatoes	47
Patties	47
sucrose	46
Papaya	45
Arabian pita	45
rice wild	45
Mango	44
Oatmeal baked butter	43
Fruits with whipped cream	42
Sweet yogurt	42
Soup with tomatoes	42
Bran	42
Buckwheat	42
Sweet potato	41
Kiwi	40
Pasta with cheese	40
Pancakes, buckwheat bread	40
Sherbet	40
Oatmeal	39
Grape juice without sugar	38
grapefruit juice unsweetened	38
Pineapple juice	38
bran bread	37
Canned pears	36
Lentil soup puree	36

Foods with a low glycemic index:

Name of products	GI
Grape	35
fresh green peas	35
Cornmeal porridge	34
Orange fresh	34
Apple fresh	33
White beans	32
Wheat grain bread, rye	31
pumpkin bread	30
fish sticks	30
Spaghetti made with wholemeal flour	30
bean soup	29
Orange	29
Chinese vermicelli	28
dry peas	27
figs	27
Yoghurt natural	27
low fat yogurt	26
Dried apricots	25
Corn	24
fresh carrot	24
Ice cream with soy milk	23
Pear	23
Sprouted rye grains	22
Cocoa	21
Peanut butter	21
Strawberry	21
Whole milk	21
Lima beans	21
Berry marmalade	20
2% milk	19
Soy milk	19
Peach	18
Apple	18
sausages	17
Skim milk	16
red lentils	16
Cherry	16
crushed yellow peas	15
Grapefruit	15
Barley porridge	14
plums	14
Canned soy beans	13
green lentils	13
Black chocolate	13
fresh apricots	13
Peanut	13
Fructose	12
Rice bran	12
Walnuts	12
Broccoli	11
eggplant	10
oyster mushrooms	10
Pepper green	10
Cabbage	10
fresh onion	10
Tomatoes	9
Leaf salad	8
Garlic	8
lettuce	7
Sunflower seeds	7

Menu for 7 days

Sample menu for the week:

Days of the week	Meal time	Products/Dishes
1	Breakfast	Fresh from two lemons - 300 ml; kiwi - 2 pcs.
	Snack	Muesli - 160 g; low-fat yogurt - 200 g; coffee - cup
	Dinner	Mushrooms cooked in Greek - 180 g; keta - 120 g; vegetable salad - 170 g; hard cheese - 3 pieces
	afternoon tea	Apple - 1 pc.
	Dinner	Stewed vegetables - 200 g; boiled chicken - 120 g; fat-free yogurt - 230 g
2	Breakfast	Wholemeal bread with butter - 2 slices; coffee with milk - 300 ml
	Snack	Orange - 1 pc.
	Dinner	Baked eggplant with tuna - 130 g; shrimp - 140 g; salad with cabbage, cheese and tomatoes - 200 g
	afternoon tea	Cottage cheese granular - 200 g
	Dinner	Vegetable soup - 130 ml; lentils - 150 g; strawberries - 170 g
3	Breakfast	Grapefruit juice - a glass; pear - 1 pc.; kiwi - 1 pc.
	Snack	Skimmed milk - 400 ml; wholemeal bread - 1 slice; unsweetened jam - 80 g
	Dinner	Salad of tomatoes, lettuce, cucumber, cheese - 230 g; steak with broccoli and cheese - 250 g
	afternoon tea	Apple - 1 pc.
	Dinner	Vegetable soup - 210 ml; pasta with cheese and mushrooms - 180 g; low-fat yogurt - 250 ml
4	Breakfast	Freshly squeezed juice from two lemons and one kiwi
	Snack	Muesli with raisins - 200 g; fat-free yogurt without additives - 230 g; coffee without added sugar and without caffeine - 300 ml
	Dinner	Keta - 120 g; mushrooms in Greek - 200 g; vegetables - 190 g; hard cheese - 90 g
	afternoon tea	Banana - 1 pc.
	Dinner	Chicken stewed with vegetables - 230 g; unsweetened yogurt - 180 g; fruit salad - 130 g
5	Breakfast	Orange juice - 300 ml; low-fat cottage cheese - 200 g; decaffeinated coffee with milk - cup
	Snack	Classic yogurt - 160 ml
	Dinner	Grilled salmon - 230 g; spinach; bitter chocolate - no more than 70 g; green tea - 350 ml
	afternoon tea	Baked apple - 1 pc.
	Dinner	Cheese soufflé - 190 g; lentils with pork - 240 g; hard cheese - 100 g; unsweetened green tea with fruits - a cup
6	Breakfast	Fried eggs from 2 eggs; bacon - 100 g; sausages - 2 pcs.; coffee with milk - 250 ml
	Snack	Orange - 1 pc.; kiwi - 1 pc.
	Dinner	Grilled fish with vegetables - 180 g; strawberry pie - 130 g; cherry juice - glass
	afternoon tea	Cottage cheese granular unsweetened - 200 g
	Dinner	Soup with tomatoes, potatoes, cheese, leeks, carrots - 200 ml; green salad; purified water - 400 ml
7	Breakfast	Low-fat milk with coffee - 300 ml; fruit cutting
	Snack	Orange - 1 pc.; unsweetened yogurt - 200 g
	Dinner	Smoked salmon - 130 g; beans - 150 g; lamb meat - 120 g; cheese - 60 g; green tea - 400 ml
	afternoon tea	Rice cakes - 3 pcs.
	Dinner	Tomatoes stuffed with herbs and cottage cheese - 3 pcs.; soup with potatoes, onions, herbs, carrots and cheese - 220 ml; apple fresh - 300 ml

Recipes

Popular recipes for cooking at home with the Montignac diet are zucchini puree soup, salad with mushrooms and cheese, baked chicken breast with cheese, mushroom cream soup, chicken breasts with yogurt.

Zucchini puree soup

Components:

bulb - 1 pc.;
zucchini - 2 pcs.;
garlic - 1 clove;
curry pepper (powder);
cream - 150 ml;
chicken broth - 0.5 l.

Cooking method:

1. Finely chop the onion, chop the zucchini into slices.
2. Stew the chopped onions and zucchini in a pan with the addition of oil - the vegetables should be soft, but you should not fry them.
3. Place chopped vegetables in a blender and beat well, add curry, chicken broth, cream, mix all ingredients thoroughly, then heat to a boil.

Salad with mushrooms and cheese

Required Ingredients:

champignon mushrooms (pickled) - 200 g;
chicken egg - 1 pc.;
homemade mayonnaise - to taste;
greenery;
ham - 120 g.

Cooking steps:

1. You should boil and wash the onions and mushrooms, cut them into small pieces and sauté in vegetable oil until soft, add ground pepper and salt.
2. Dilute the frying with 1/3 of the mushroom broth, beat the ingredients until creamy using a blender.
3. Melt the butter in a saucepan and fry the flour, add chopped mushrooms and broth. Bring the mixture to a boil and boil for 8 minutes.
4. Add cream to the resulting soup and boil for 5 minutes. Next, remove the container from the heat and season with salt. You can serve the dish with croutons or oat bran.

Chicken breasts with yogurt

Required Ingredients:

chicken breasts - 500 g;
salt;
pepper;
unsweetened yogurt - 400 ml.

Chicken breast must be beaten off, add pepper, salt and pour yogurt (unsweetened). After that, you need to put the meat in the oven. The dish should be baked for 15 minutes at a temperature of 150 degrees Celsius.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with restructuring hormonal background and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

The Montignac diet is based on the rule that the cause of excess weight is, first of all, those carbohydrates that dramatically increase blood sugar levels.

The principles of the Montignac diet are simple

no need to count calories
you can eat as much as to just satisfy the feeling of hunger
correctly combine carbohydrates, proteins and fats by choosing foods with a low glycemic index.

At that time, he worked in the scientific department of one of the American pharmaceutical concerns and collected materials on the risk of diabetes.

The author was aware that people who suffer from such a complex disease have elevated level insulin. It is a hormone produced by the pancreas that transfers some of the glucose from the blood to the cells. The rest of the sugar, insulin sends to energy composition i.e. adipose tissue.

If there is a constant excess of sugar in the blood, the pancreas works at a high speed, because it has to produce more and more insulin. And more insulin means more sugar that gets to fat cells and, as a result, more kilograms.

Nutrients that produce sugar during digestion are called carbohydrates. Their main source is plant products: vegetables, fruits and bread. Including milk, because it contains sugars, lactose and galactose. Honey, in particular, consists primarily of glucose and fructose.

He conducted his own research, from which it undeniably follows that some carbohydrates cause a slight increase in blood sugar levels, while others are very high. The former do not force the pancreas to overproduce insulin, while the latter produce it in small quantities.

Accordingly, carbohydrates that produce a moderate amount of insulin cause large fluctuations in sugar, contribute to obesity and (glucose levels after eating them quickly rise and also fall quickly, because of this, it causes hunger, and thus causes our body to eat the next serving of food).

For example, if you eat:

400 grams of lentils, your body will produce sugar from it in the amount of 80 kilocalories;
300 grams of potatoes will produce sugar, at a rate of 320 kilocalories.

Hundreds of foods are being tested to evaluate their ability to release glucose in the human body. The measurement for this is the so-called glycemic index, which determines how the level of glucose in the blood rises after consuming 50 grams of a particular product.

The lower it is, the less glucose enters the blood. Montignac divided foods into 3 groups: low, medium and high glycemic index.

The most positive effect in the process of losing weight is given by food with a low glycemic index.

Prohibited foods in the Montignac diet

In the Montignac diet, foods with a glycemic index above 50 are prohibited:

Potato
corn
White rice
bakery
sugar
candies
bananas
grape
dried fruits
French fries

It is worth knowing that the glycemic index of a product may vary depending on the method of preparation, for example, raw carrots have an index of 16, boiled - 47.

Foods with carbohydrates in which the glycemic index does not exceed 35:

Vegetables: eggplant, asparagus beans, broccoli, red (raw) beets, Brussels sprouts, onion, zucchini, chicory, cauliflower, carrot (raw), cucumber, paprika, tomato, leek, turnip, radish, lettuce, celery, sorrel, spinach.
Fresh fruits: gooseberries, avocados, peaches, figs, grapefruit, pomegranates, apples, berries, raspberries, passion fruit, apricots (also dried), mulberries, nectarines, oranges, red currants, plums, strawberries, cherries.
Pulses: lentils, beans (all varieties), peas, green peas (fresh or frozen).
Nuts, seeds and cereals: barley, almonds, sesame, poppy seeds, sunflower seeds, peanuts, pistachios, rice (unhulled only), soy.

It is also allowed to eat: natural yogurt, chocolate (with 70% cocoa in its composition), spicy mustard, mushrooms.

Our food is not only carbohydrates, although they form the basis of the diet. Proteins and fats are also important. There are quite a few of them in the Montignac diet. 1/3 of the daily intake should consist of protein foods, i.e. lean meats and low-fat milk ( cow's milk should be limited to a minimum, because it includes a lot of sugar).
Don't forget about legumes as well. Protein serves building material for tissues and is a source of energy. Provides a feeling of satiety and helps in weight loss.

Fat is also necessary, only it includes omega-3 and omega-6 acids valuable for health. Therefore, it is necessary to eat dishes with the addition of olive or sunflower oil as well as marine fish. They have been proven to significantly and protect the heart.

An important principle of supplementing constituent products

Montignac noticed that the processes of digestion run correctly when carbohydrates, proteins and fats are respectively balanced in the food.

Low glycemic carbohydrates are best consumed with protein. For example, radishes with low-fat cheese, barley grits with low-fat milk, green beans with turkey meat, fish salad, paprika with homemade pate are ideal additions.

But it is contraindicated to combine fruits with proteins and fats, because this will lead to fermentation in the stomach.
Exceptions are: strawberries, raspberries, blackberries and currants. Montignac advises eating fruit with a crust on an empty stomach.

Foods that provide a lot of fat can be served safely for health and weight with protein and carbohydrates, the index of which does not exceed -35. Therefore, a large portion of salmon can be combined with salad or cucumber, eggs with spinach, but without bread, duck brisket with cabbage , but in no case with pasta or potatoes.

Montignac Diet - Principles and Phases

First phase- Overthrow of extra pounds. Should last at least 2-3 months.

You can not eat food with a high glycemic index and fats.

You have two options for eating:

protein fat
carbohydrate protein.

The first may include:

low-fat and semi-fat milk
yogurt
carbohydrate products with an index of no more than 35 or even lower.

The second principle is if you combine low-fat milk, yogurt, olive oil with carbohydrates with an index of up to 50.

You should also take care to eat 1.5 grams of protein daily for every kilogram of your body weight.

For example, if you weigh 70 kg, you should eat 105 gr. squirrel, 10 fat-free cheese, one egg and 15 gr. nuts.

Here are some eating tips:

Breaks between meals cannot be shorter than 3 hours, after eating a meal that includes fat, the next meal should be taken after 4 hours.
Fresh fruits should be consumed only half an hour before meals or 3 hours after.
Avoid drinking strong coffee, which increases insulin secretion.
Have a drink large quantities still mineral water between meals (about 2 liters daily).

Second phase- maintaining the resulting weight after weight loss.

If you really set out to maintain your weight after losing weight, then make it a constant rule to eat carbohydrates with a glycemic index of no higher than 50. In rare cases, you can afford to combine carbohydrates with fats. In extreme cases, you can eat something with a high glycemic index, but then you need to supplement the dish with foods with an ultra-low index, for example, add tomatoes or salad to boiled potatoes.

Basic answers to frequently asked questions

Who is it suitable for? This diet is for everyone. It gives good results, provided that you do not neglect the rules. It is especially recommended for people who suffer from diabetes, as it will help stabilize glucose levels.

How many pounds can you lose weight on the Montignac diet? On the Montignac diet, you can lose 1-2 kg weekly, which is a safe and healthy weight loss rate.

What are the benefits? Includes all essential nutrients. Does not require fasting. No need to give up small pleasures - once a week you can eat a few pieces of dark chocolate.

The flaws of the Montignac diet? It doesn't force you to count calories, but it does force you to control your glycemic index, which can be a bit of a hassle especially at first.

Sample Montignac diet menu

Breakfast: carbohydrates and a small amount of protein, such as 2 slices of wholemeal pastry and 4 tablespoons of low-fat cottage cheese with green onion and paprika

Dinner: foods rich in fat and protein, such as 50 grams of wild rice, 100 grams of turkey breast fried in a spoonful of olive oil and a glass of natural yogurt.

Dinner: light, or protein-fat food, for example, fillet of any sea fish, vegetable salad seasoned with any vegetable oil and half a cup of pasta al dente.