For about 30 years, the Montignac diet, a French nutritionist who developed it for his own weight loss, has not lost its popularity. It attracts with high efficiency (the author himself lost 16 kg in 3 months), lack of hunger and scientific validity. Against the background of the latest news in dietetics, announcing that the daily calorie system is collapsing, there is every reason to assume that the Frenchman's technique will get a new breath and increase the number of followers.

The essence

Michel Montignac was a political scientist by his basic education, but practically did not work in his specialty. Since childhood, he suffered from obesity, which he inherited from his father. After graduating from the institute, he began to deal with the issues of proper nutrition and developed his own method of losing weight, based on the glycemic index of foods. His most famous books are "Dine and Lose Weight!" (1986) and "I eat, so I lose weight" (1987). They have sold millions of copies around the world.

In 2010, the famous nutritionist passed away (there are several versions of the fatal diagnosis), but his nutritional system has found its followers and today is actively used in dietetics as one of the most effective.

About carbohydrates and GI

The Montignac diet is based on the glycemic index (GI), which all carbohydrate foods have. To find out how weight loss occurs according to the French system, you first need to understand this concept.

Carbohydrate products, entering the body, are converted into glucose. When it gets into the bloodstream, it raises its sugar level above normal (glycemia). This triggers the release of insulin, which must transport excess glucose to the liver or muscles in order to lower glycemia to normal levels. However, most people in response to carbohydrate food produce more insulin than necessary, and this leads not only to weight gain, but also to. In excess of this hormone:

• increases the number of adipocytes;
• inhibits lipolysis;
• transports excess glucose to fat depots.

To start the process of burning fat, you need to reduce the production of insulin. The question arises how to do this.

This is where the concept of the glycemic index comes into play, which was first introduced by David J.A. Jenkins, a Canadian professor. He was developing drugs for diabetics and came to the conclusion that not all carbohydrate foods have the same effect on glycemia. Some cause a sharp increase in it, which ultimately leads to an excess of insulin and a set of extra pounds. Others only slightly increase blood sugar levels, the hormone is not produced, and this stabilizes the weight.

The extent to which carbohydrates affect glycemia is the glycemic index (GI). It is individual for each product. Through research, it was found that if the GI is less than 35, it reduces the production of insulin in the body and thereby triggers lipolysis, contributing to weight loss. The higher this parameter, the more fat will go in reserve and the more extra pounds the scales will show.

So the essence of the diet is to include in the diet as many low-GI carbohydrates as possible, and exclude high-GI carbohydrates for the period of weight loss.

You can read about the need for carbohydrates in weight loss diets.

About fats and proteins

It is usually customary to associate the Montignac diet with carbohydrates, since the concept of the glycemic index is associated with them, around which the entire French nutritional system is built. However, he paid attention to proteins and fats, suggesting to approach them selectively from the following positions:

• from it is necessary to give preference to monounsaturated and polyunsaturated fatty acids Omega-3, but to avoid saturated;
• it is better to choose low-fat foods.

This approach to nutrition not only ensures weight loss, but also improves the functioning of the heart and blood vessels. Therefore, the diet is often called healing.

From the world of the beau monde. There is information that the Montignac diet was tested by such stars of modern show business as Kylie Minogue, Renee Zellweger, Jennifer Aniston, Brad Pitt, Catherine Zeta-Jones, Alicia Silverstone.

Efficiency

Scientific substantiation alone is not enough, since this is primarily a theory that is criticized even by official medicine. Those planning to lose weight using this technique want to know what results it can achieve in reality.

According to reviews, surveys and studies, the number of kilograms lost is:

• 1-5 kg ​​- in 39% of cases;
• 6-10 kg - in 27%;
• 11-15 kg - 13%;
• 16-20 kg - 10%;
• 21-25 kg - 5%;
• 26-30 - 4%;
• more than 30 kg - 2%.

It should be noted right away that the data are approximate. It is also impossible to indicate the term for 2 reasons. Firstly, 3 months of the first phase of the diet is conditional, and if you need to lose more than 5 kg, it is extended indefinitely. Secondly, the second phase may even last indefinitely until the desired results are achieved. So it can also take from several weeks to several months.

In addition to losing weight, Michel Montignac's diet is believed to contribute to:

• improving well-being;
• reduction of harmful cholesterol in the blood;
• prevention of diseases of the heart and blood vessels;
• reducing the risk of eating disorders;
• relief of type II diabetes;
• the formation of healthy habits.

However, all these effects are quite individual and largely depend on the characteristics of the organism and the person's lifestyle.

Another issue related to the effectiveness of the diet concerns its gender orientation. It is often written that it is designed primarily for men. As proof, examples are given when women took much longer to lose weight than representatives of the strong half of humanity. There are explanations for this:

• women have already had experience with various diets in the past, and the body gets used to new dietary conditions for too long, fearing another hunger strike, and for men this happens much faster - so you just need to be patient and wait;
• hormonal disorders interfere with fast weight loss on this system, especially after childbirth, during menstruation and during menopause;
• in men, metabolism proceeds faster, respectively, and they achieve results in a shorter time.

So it's all about the factors that inhibit the process of losing weight. But the technique itself is designed for both men and women. It's just that the result here is just a matter of time.

Indications and contraindications

These lists help you understand if the diet in question is right for you or if you should look for something shorter and more gentle.

Indications:

• excess weight;
• type II diabetes;
• avitaminosis;
• obesity tendency;
• the inability to sit on other diets due to too significant restriction of the diet;
• cardiovascular diseases.

Contraindications:

• ulcer;
• gastritis;
• pregnancy;
• lactation;
• children, adolescence and old age;
• mental disorders;
• type I diabetes mellitus;
• kidney failure and other serious kidney disease.

Diabetics should be especially careful, because its effect on their health has not yet been scientifically confirmed. The studies were carried out, but they were scattered, the results were never finally systematized, therefore this disease is indicated conditionally in both of these lists. Before trying this weight loss system, everyone who has chronic pathologies should consult with their physicians. This will save you from unpleasant consequences and frustration.

Advantages and disadvantages

In making a decision, you should first of all be guided by the competent opinions of specialists: a doctor (after a preliminary examination), a nutritionist (it will not be superfluous to take a consultation) and a personal trainer (if you are a regular visitor to the gym). But your head should also be on your shoulders. So remember to weigh the pros and cons.

• the second phase can be adhered to at least all your life, which will allow you to constantly keep your weight normal;
• correct eating habits are developed;
• no need to count calories;
• dietary restrictions are insignificant, and they will not allow the feeling of hunger to prevail;
• blood sugar and cholesterol levels are normalized;
• smooth weight loss eliminates the appearance of stretch marks and sagging skin;
• ease of use: there are special, exemplary menus and even recipes for dishes;
• the risk of breakdown is minimal compared to other diets;
• a balanced diet, thanks to which there is no need to take additional nutritional supplements and vitamin and mineral complexes;
• the diet is consistent with the principles of proper nutrition;
• pressure stabilizes;
• mood and well-being improve;
• blood circulation and metabolism are accelerated;
• there are results, so we can talk about high efficiency.

• a lot of goodies fall into the prohibited list of products;
• in scientific fields, the significance of the glycemic index for weight loss is questioned;
• contrary to popular belief, doctors believe that the Montignac diet, due to the use of fats, aggravates the course of cardiovascular diseases;
• duration;
• it is very difficult to separate protein-carbohydrate and protein-lipid meals - you have to constantly look at reference materials on products;
• it is not very convenient to eat in this way at work, at a party, on holidays;
• when switching to a regular diet with sugar and starch, in 70% of cases, the weight returns, despite the stabilization phase;
• exceeding the daily calorie intake has a bad effect on weight loss and the work of some organs;
• permission to drink alcohol, and in rather large quantities (450 ml of wine daily instead of the safe 150 ml) does not have a very beneficial effect on health;
• results have to wait a long time.

Keep these points in mind to prepare for the challenges ahead. Some disadvantages can be avoided on your own. You can refuse wine, lower the daily calorie content (they will help you with this), be patient about the results and the ban on goodies. So the effectiveness of the diet depends only on you.

Description of phases

Montignac himself did not consider his development a diet and called it a nutritional system for weight loss. It's hard to argue with this, because food restrictions only apply to foods with a high glycemic index, not serving size. And the amount of consumed proteins and carbohydrates is quite enough so as not to experience the excruciating feeling of hunger.

The fact that this is a full-fledged and very well-designed power system is evidenced by the presence of 2 closely interconnected phases, which are quite long in time. The first one works directly to lose weight, the second one - to consolidate the result.

Phase 1: weight loss / weight loss

Duration:

• at least 3 months;
• for those who need to get rid of more than 5 kg, the first phase continues until the scales show the desired figure, and then extend it for another 1 month.

Basic principles:

1. Avoiding high GI carbohydrate foods.
2. Meals should be consistent with the principles. They must be either protein-lipid or protein-carbohydrate.
3. The break between them should be at least 2 hours, ideally 4.
4. Three meals a day are suggested, although snacks are also possible if your schedule requires it. In the latter case, the main thing is not to overdo it with the daily amount of food.
5. After lunch, fresh berries are allowed as a dessert.
6. After a protein-lipid meal, you can eat 40 g of dark chocolate or some hard cheese.
7. After protein-carbohydrate - dried fruits, boiled berries and fruits.
8. The daily consumption of fructose should not exceed 30 g.
9. Sweeteners can be used.
10. After any meal, you can drink a glass of wine once a day.

Protein-lipid meals include:

• carbohydrate foods with a glycemic index of no more than 35;
• proteins;
• fats.

Protein-carbohydrate meals can consist of:

• carbohydrate products with a GI of no more than 50;
• proteins;
• fats, if their percentage in the product does not exceed 1.5 (this rule does not apply to fish and omega-3 polyunsaturated fats).

The first phase of the Montignac diet involves 3 unbreakable prohibitions:

• on carbohydrate foods with a high glycemic index;
• to skip meals, which must be strictly on schedule;
• to reduce the daily calorie content.

The system will seem difficult to execute for the first 2 weeks. Then foods with an acceptable glycemic index will be remembered and calculated automatically, without a table. And after three weeks, a nutritional habit of eating right will be developed, and there will be no problems with adherence to the diet.

Phase 2: consolidation of the result

Duration: from 1 month (minimum) to infinity (you can stay on such a diet at least all your life).

Basic principles:

1. Carbohydrates from the "" table remain prohibited.
2. If the desire to eat a forbidden food from this list is very high, you can afford it once a week. But to reduce harm, you need to eat something with a low GI before doing it. For example, first - vegetable salad and only then - your favorite hamburger.
3. And remember: after such a relaxation for 2 days, you will have to return to the diet of the first phase. So think 100 times before: is it worth it?
4. It is no longer necessary to divide meals into protein-lipid and protein-carbohydrate meals.

Many people compare the second phase of the Montignac system with, which you can also adhere to at least all your life.

Product Lists

Since the tables of products with the indication of glycemic indices are quite capacious and they should be thoroughly understood, we offer indicative lists of permitted and prohibited products.

Foods approved for protein-lipid meals (GI<35)

• chard;
• asparagus;
• cucumber;
• cabbage;
• radish;
• pepper;
• zucchini;
• peas, lentils, beans;
• eggplant;
• carrot.

• avocado;
• lemons;
• grapefruit;
• tangerines;
• pears;
• plums;
• oranges;
• peaches, nectarines;
• coconuts.

The diet, which was developed by Michel Montignac, has gained worldwide fame. She is loved by many people for the fact that they can enjoy food and at the same time not gain excess weight, but, on the contrary, lose excess pounds. This diet does not require calorie counting, strict dietary restrictions or fasting, so its principles can be happily followed throughout your life. Moreover, in 3 months you can lose 25 kg.

How the diet was developed

According to legend, the Montignac diet was invented by the author to a large extent for himself. Dr. Michel Montignac worked for a time in Paris as a representative of an American pharmaceutical company. By the nature of his activity, he was forced to constantly attend business meetings with clients, which, as a rule, took place in cafes or restaurants. As a result, Montignac became very stout, and he developed complexes about his appearance.

Having tried many different diets on himself, to no avail, Montignac came up with his own weight loss system and lost more than 16kg in weight in a couple of months. At the same time, the principle of harmony according to Montignac "eat and lose weight" has become revolutionary, and the food system according to Montignac has become a classic in the dietology of the twentieth century.

According to the author of the diet, Dr. Michel Montignac, consuming food, you need to experience pleasure. And in no case should you limit yourself to food, and, moreover, the body should not starve. The main thing is to choose the right products for the daily menu and take control of insulin secretion. The essence of the effect of the Montignac diet can be easily understood if we turn to one of the basic concepts in dietetics: the glycemic index (GI). It shows how quickly the blood glucose level rises after the next meal with this or that product.

Michel Montignac pioneered the use of GI foods for effective weight loss in developing his diet. At the same time, while conducting the research, he consulted with the best French doctors and nutritionists. In addition, many aspects of the Montignac diet were further confirmed by research at the University of Harvard. Therefore, at the moment, the Montignac system of proper nutrition can be called one of the few that have received scientific substantiation and recognition of doctors around the world.

The Montignac diet is suitable for almost everyone and has almost no contraindications. At the same time, it does not limit a person in food: you can enjoy delicious food and lose weight.

The basic principles of the Montignac food system and its phases

According to Montignac, a set of extra pounds occurs, as a rule, due to systematic overeating. This is also influenced by the rhythm of life of a modern person, when most of us live on constant snacks, and the quality of these snacks with foods rich in sugar, simple carbohydrates and fats.

However, if you consume a lot of simple carbohydrates, the body begins to vigorously produce insulin, which inhibits the work of the enzyme triglyceride lipase, which is responsible for breaking down fats, and helps the enzyme of lipoprotein lipase, which is responsible for their storage. As a result, a person is rapidly gaining weight.

Michel Montignac was the first to scientifically substantiate the fact that simple carbohydrates and fats in the complex are the strongest stimulant of appetite. As a result, humanity "gets hooked" on such food, and all life becomes just a series of snacks.

Montignac believed that this vicious circle can be broken if:

• exclude sugar from the menu;
• do not use buns, pasta, polished rice, ketchup and mayonnaise;
• exclude the complex "fats + carbohydrates" from the diet, that is, eat meals saturated with these components strictly with a break of 3 hours;
• eat your fill 3 times a day;
• control the GI of consumed foods;
• exclude products containing preservatives and flavor enhancers;
• drink at least 2 liters of clean water daily, excluding juices and alcohol (occasionally only dry wine is permissible);
• limit tea and coffee as much as possible;
• fruit is eaten for breakfast or for 30-40 minutes. in front of him.

The entire Montignac food system is built from the alternation of two phases. The first goals are: normalization of metabolism, elimination of toxins, cleansing of the body and loss of kilograms. The second goal is to consolidate the result obtained at the previous stage. At the same time, the first phase of the Montignac diet is based on the exclusion of junk food and the preference for foods with a low GI, with their correct combination in one meal.

With the change in the phase of the Montignac diet, the restrictions are softened and the use of unhealthy foods becomes permissible, but in small quantities and only occasionally.

Main foods and glycemic index table

It will not be difficult to master the principles of using foods according to the Montignac diet if you understand the GI table of foods. The higher the GI, the more intensively insulin will be released into the bloodstream and the more glucose the body will store in the form of fatty deposits.

GI table of the most common foods

The Montignac Diet Table does not contain meat, poultry and fish, since GI is assigned only to foods that contain carbohydrates. Pure meat, poultry and fish do not contain them, which means that their GI will be zero. Therefore, their use can not be limited.

When compiling a daily menu for the Montignac diet, food with the lowest GI should be taken as the basis of the diet. Within reasonable limits, it is allowed to dilute the menu with products with a moderate GI, because, in addition to glucose, they contain healthy dietary fiber, vitamins and minerals. Michel Montignac advised that food with a high GI should be completely eliminated or reduced to a minimum.

Menu for the week

However, choosing food based only on the glycemic index table is also not worth it. It should only serve as a basis for a healthy diet, not a dogma. Montignac pointed out that when drawing up a menu, one should pay attention to the nutritional value of products. For example, the GI of honey is 90, and carrots are 85, but they contain a large amount of vital substances, therefore it would be unreasonable to exclude them from the menu. At the same time, the GI of cooked sausages is only about 28, however, they contain a set of harmful additives, therefore, not only those who are on a diet should not get carried away with them, but everyone who follows their figure.

Montignac paid much attention to the correct combination of products in his diet. In one meal, it is better to combine proteins with fats and not eat simple carbohydrates with them. For example, you cannot season pasta and porridge with oil, it is better to use tomato sauce for this, and meat will be right to eat with vegetable salad seasoned with oil. Montignac also emphasized that the way of culinary processing is important during the preparation process. It is better to cook by baking or boiling in a double boiler or over low heat, and it is better to exclude frying.

The table in which the GI of the products is indicated will help to correctly select the products for the Montignac diet, so that the diet is as healthy and useful as possible.

Menu for phase I of the Montignac diet with recipes

Phase I of the Montignac diet lasts from 2 to 3 months. It all depends on the individual characteristics of the body and the goals of the person. This time is required to change eating habits, cleanse the digestive tract and normalize metabolism. The menu should be diversified as much as possible and enriched with foods that contain proteins, fiber, vitamins and minerals.

The most plentiful in the diet should be the morning meal. Breakfast should not only consist of coffee or tea, as this negatively affects the metabolism. After all, if in the morning there is no feeling of hunger, then the dinner was too dense. Therefore, according to Montignac, in such a situation, you should radically reconsider your eating habits: learn to have a full breakfast and reduce the amount of food in the evening.

Advice from nutritionist Irina Shilina
Healthy eating is incompatible with strict dietary restrictions, malnutrition and prolonged fasting. There is no need to strive for abnormal thinness by depriving yourself of food that brings pleasure. Check out the latest weight loss techniques.

Sitting on the Montignac diet, it is better to start the day with fruits, which will start the digestive process and serve as prevention of constipation. During breakfast, preference should be given to protein foods and fiber. For example, low-fat cottage cheese with rye toast or oatmeal with yogurt are great for the first meal on a diet.

The Montignac dieter should also eat densely. The menu should contain low-fat dishes, rich in proteins and lipids, and completely exclude simple carbohydrates. The main dish of the day's meal should be meat or fish, you can eat fresh vegetable salad as a side dish, and 100 g of yogurt for dessert.

Approximate menu of the Montignac diet for stage I.

1. Breakfast: 200 g of buckwheat (oatmeal) porridge without butter or scrambled eggs with herbs.
2. Lunch: boiled mackerel or beef, cabbage salad with cucumbers and tomatoes.
3. Dinner: baked chicken breast or fish, vegetable salad with olive oil.

You can eat your last meal a few hours before bedtime. That being said, dinner should be the lightest of all the dieter's meals.

Recipe 1. Zucchini Soup

Finely chop the onion and chop the zucchini into pieces. Stew vegetables in a saucepan with vegetable oil. Then pour them into a blender and beat. Gently add 0.5 l of broth, curry, a clove of garlic and 120 ml of cream. Combine all ingredients, bring to a boil, but do not cook.

Recipe 2. White meat with cheese

Beat off the chicken breast, pour over with soy sauce, season with herbs, pepper and olive oil, sprinkle with grated cheese, cover with a circle of fresh tomato, sprinkle with chopped herbs. Wrap the breast in foil and place in the oven for 20 minutes.

Recipe 3. Strawberry-curd dessert

4 tbsp. l. pour boiling water over instant gelatin and leave to swell. Add lemon juice to the gelatin and, while stirring, heat the mass until it is completely dissolved. In a serving dish, mix 100 g of hazelnuts and 2 tbsp. l. apple puree, top with 50 g of strawberries. Add 400 g of cottage cheese to the gelatin-lemon mass, mix well and put in a mold on top of the strawberries. Send the finished dessert to the refrigerator for solidification.

The first phase of the diet has two basic rules: eating three meals a day and avoiding snacks.

Montignac Phase II menu with recipes

The task of the II phase of the Montignac diet: stabilization of the result obtained at the I stage. You can make minor deviations in the diet with a gradual expansion of the list of permissible dishes. However, in the Montignac diet, there are basic principles for compiling the menu in the stabilization phase.

1. The menu should be expanded gradually, with the introduction of dishes made from beans, beans and whole dairy products.
2. It is okay to occasionally combine fats and carbohydrates, however, along with this, you need to consume vegetables containing fiber.
3. It is allowed to sometimes drink dry wine, eating a slice of cheese or vegetable salad before eating it.
4. Sometimes simple carbohydrates are acceptable in small portions.
5. Instead of butter, use a spread, drink only low-fat fresh milk.
6. To get only the "right" fats, you need to give preference to fatty fish.
7. Continue eating only whole grain bread.
8. Minimize the consumption of sugar, sweets and pastries in the diet.
9. Eliminate soda and sugary drinks.
10. The tea should be weak and the coffee should be decaffeinated.
11. Consume 2 liters of clean water daily.

Approximate menu of the Montignac diet at stage II. Breakfast: whole grain bread toast with a slice of marmalade or natural muesli with yogurt. Lunch: any meat (except pork) or fish, boiled or baked with raw vegetables. Dinner: Pea soup (other beans with vegetable salad) or seafood with vegetables. Sometimes you can indulge in a glass of dry wine.

Recipe 1. Red fish solyanka

First, you need to prepare a broth from the head, tail and fins of red fish with onions and carrots. Next, brown the finely chopped onion, add the chopped pickles, let them stew a little, stir in 1 tbsp. l. tomato, a little cucumber pickle, fish broth and stew. Cut the fish carcass into pieces and boil in the rest of the broth. Cook the fish until tender, add the dressing, wait until the hodgepodge boils, season with olives, olives and lemon juice.

Recipe 2. Spaghetti with chicken and mushrooms

Chicken breasts must be beaten off, seasoned with salt and pepper, covered with kefir and placed in a preheated oven. While the meat is stewing, you need to boil the spaghetti. Dip a couple of tomatoes in boiling water to easily peel off, chop and grind with finely chopped mushrooms, at the end add a slice of chopped garlic. Pour the ready-made spaghetti with tomato-mushroom sauce, lay out the chicken breasts and sprinkle with herbs.

Recipe 3. Walnut-chocolate biscuit

Grind a glass of nuts. Separate the whites of 3 eggs and beat until fluffy. To the remaining yolks, mix 2 tbsp. l. fructose, 1 tbsp. l. cocoa, ground nuts, 50 g margarine and stir everything thoroughly. Then very carefully add whipped whites into the mass, put the dough in a greased form. Bake in the oven for 20 minutes. at a temperature of 1800C.

The duration of the second stage can be varied at your own discretion.

Results of the Montignac diet

With the help of the Montignac diet, you can not only lose weight and stabilize your weight, but also prevent type II diabetes and diseases of the cardiovascular system. In addition, most people living on this diet for a fairly long period note an improvement in general well-being and an increase in vitality and performance.

Describing the diet in his book, Michel Montignac promised to lose weight up to 20 kg in 2 months. However, it is obvious that his writings spoke of those who have a large percentage of overweight. But the analysis of subsequent studies and reviews allows us to conclude that, having up to 10 extra pounds, about 5-6 kg will go during the first phase of the diet. The rest of the excess weight will be lost gradually and in the future, if you do not deviate from the principles of the second phase of the Montignac diet and do not indulge yourself with excess of permitted foods.

In terms of recommendations for combining different types of food and limiting sweetness, Montignac's diet echoes the principles of separate feeding systems. Such diets provide an opportunity to normalize blood glucose levels and thereby control your appetite. However, disturbances in the diet and deviation from the system in this case is unacceptable, since Montignac focuses on the fact that in order to successfully maintain a form, low-glycemic separate nutrition must accompany a person throughout his life.

If the ideal weight is no longer a dream, but a reality, and you aim to stay in shape further, you can make some individual adjustments to the described diet to your liking. After all, Montignac himself liked to pamper himself with fresh croissants for breakfast, but it is still better to continue to select the main diet according to the compatibility of products and their glycemic index.

It is impossible to achieve sustained loss of extra pounds using only diet techniques taken out of context. The main plus of the Montignac diet is expressed in the activation of metabolism and the normalization of metabolism. Only after this will the weight stabilize at the required level. The disadvantage of the Montignac diet is due to its non-percent balance. This is insignificantly true for fast diets, but this system is quite long-lasting - and this drawback, with the wrong selection of products, can harm the body. In general, the Montignac diet is one of the most effective and leads to long-term results in the case of a close study of the system, its understanding and strict adherence to all recommendations.

When deciding to use one or another strict diet or switch to a certain nutritional system, be it the Montignac diet or any other, it is worthwhile to be examined and consult a nutritionist. After all, only a specialist can tell you how best to organize the diet, taking into account the individual characteristics of the body. The doctor will be qualified to assess the benefits and possible risk of complications from the use of various diets.

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

What is Montignac food

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 deposition. The Montignac diet is based on the effect of the foods consumed on blood sugar. 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 bloodstream.
• There is a sharp rise in insulin, which provokes fatty deposits.
• Excess weight gain begins.

In order to activate the process of burning fat, you need to reduce the production of insulin. This requires:

• eat foods that have a low GI;
• exclude sugar in its natural form, as part of drinks, ready-made meals;
• give up 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 is changing eating habits. When using it, a person manages to:

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

Glycemic index in foods and carbohydrates

For the normal functioning of the body, energy is needed. In this case, glucose plays the role of "fuel". The body can make it from reserve fat stores or get it from food. In this case, the following processes occur:

• when food is digested, carbohydrates are converted into glucose;
• its entry into the bloodstream begins through the intestinal walls;
• the level of glycemia (amount of sugar) increases;
• when it exceeds the norm, the hormone insulin is produced by the pancreas;
• in its presence, blood sugar is stabilized.

The glycemic index characterizes the degree to which food products affect the level of glycemia. The author came to the following conclusions:

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

Diet rules and principles

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

• Start your morning with fruit before breakfast to help your bowel movements.
• Do not mix carbohydrates and fats with one meal.
• Include vegetables and fruits containing fiber in the diet - this improves the elimination of toxins.
• Refuse alcohol (an exception is a glass of dry red wine).
• To improve thermogenesis (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:

• Organize meals 3 times a day, preferably at the same time.
• At the stage of weight loss, have two protein-lipid breakfasts per week.
• During lunch during this period, it is necessary to observe the combination of meat, fish or poultry with fresh vegetables.
• Use minimal oil for dinner.
• Observe this principle of eating - vegetables are eaten separately with cereals and with any types 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 a lot 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 products 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.

Michel Montignac's Weight Loss Nutrition System

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

• The first one is aimed at weight loss. Eating low-GI foods at this time leads to the breakdown of fat stores.
• The second has the task of stabilizing the result, maintaining the 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 a complete rejection of foods with a glycemic index above 50 - the lower the better. The duration of the first phase depends on the goals - how much weight loss needs to be achieved. The minimum is 3 months. At this stage, the author recommends:

• Do not skip meals - there should be three.
• It is advisable 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).
• It is permissible to drink a glass of dry wine once a day.
• Fatty meat, potatoes, sugar, pastries, white rice, bread are strictly prohibited.
• It is recommended to use steamed dishes by boiling, baking, vegetables can be eaten raw.

• Protein-lipid - imply the use of: proteins, fats, carbohydrate products with a GI of no more than 35.
• Protein-carbohydrate - includes: 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 - Stabilizing and Maintaining Weight

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

• Forbidden to eat: sugar, honey, potatoes, white rice, corn, baked goods.
• Be sure to drink 2 liters of water a day.
• If you want to eat something forbidden, your previous meal should have a low glycemic index. For example, eat the salad first, and then the 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:

• coarse bread;
• a large number of fish;
• legumes;
• dry wine;
• products with a GI of 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 it is used, 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 nutritional 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 food is allowed:

• oatmeal, barley porridge;
• vegetable soups;
• wholemeal bread;
• green tea;
• dry red 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);
• lettuce.

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

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

Montignac food glycemic index table

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 hint. The Montignac table has 3 sections, taking into account the values ​​of the glycemic index. When drawing up a diet, it is necessary to take into account the following points:

• The healthiest 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 values ​​of the glycemic index - from 41 to 69.
• During the diet, foods with GI values ​​starting 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 variety 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:

	Ham omelet 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 exclusive with Michel Montignac's method. It is allowed to drink tea, mineral water. The menu for this time looks like this:

Types of breakfast for weight loss

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

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

Michel Montignac's diet involves alternating all three options. The following morning meals are helpful:

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

Lunch options

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

• pepper with squid and egg;
• salad of tomatoes, cucumbers;
• poultry with beans;
• Greek salad;
• tuna with avocado;
• sandwich with cod liver, pate;
• cabbage salad with cucumbers;
• leeks with mushrooms;
• pickled chum 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,

Montignac recipes

Cooking while dieting can be fun. At the first stage, difficulties often arise with the selection of foods with an appropriate glycemic index. As you master the method of proper nutrition, the process will become more and more enjoyable. People who have taken advantage of this method of losing weight recommend:

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

Mushroom and cheese salad

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

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 greens - 2 leaves;
• salt to taste.

Cooking method:

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

This dish will take 40 minutes to cook. Hearty, 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 lunchtime 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 180 degrees for 30 minutes.
4. Transfer everything to a saucepan, add water to cover the vegetables. Bring to a boil, cook for 3 minutes.
5. Beat all ingredients with a blender until puree, add pepper and salt.
6. Serve with pumpkin seeds.

A simple, affordable recipe can be used as an evening meal and as a base at lunchtime. A glass of dry wine is allowed at dinner. Cooking the dish will take no more than half an hour, the amount is calculated for 2 servings. Fish with vegetables has a low GI, it can be used from the first days of Michel Montignac's nutrition. A tasty, healthy, elegant dish can become a table decoration during a 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, dry it with a paper towel, salt and pepper, pour over the juice from half a lemon. Soak in the marinade for 15 minutes.
2. Pepper, onion, zucchini, peel and wash. Cut everything into large pieces, add salt, pepper, juice of the rest of the lemon. Chop the herbs, setting aside a few twigs to decorate the dish.
3. Put cherry tomatoes and chopped vegetables in the lower compartment of the double boiler. In the top - cod fillet. Cook for 15 minutes.
4. Serve the dish garnished with lime, cut into rings, herbs.

What to do in case of a breakdown

Diet changes, new eating habits are not always easily accepted by those wishing to lose weight. Often, dietary food according to the Montignac system ends in a breakdown - a person eats inappropriate foods. How to deal with this situation? Diet advocates recommend this plan of action:

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

During a breakdown, nutritionists are advised to pay attention to the psychological state. Doctors recommend increasing the duration of walks in the fresh air, visiting cardio training... The way out of the situation depends on the stage of the diet:

• If it happened in the second part of the weight loss period, you need to spend two days, observing the rules of the initial stage, then return to the previous regime.
• In the case of several breakdowns, you need to think - perhaps this method of losing weight is not suitable for the body and it is worth choosing 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 - restriction of nutrition can cause their exacerbation.

The following factors become contraindications for the diet:

• The period of rehabilitation after surgery and long-term illness - a full-fledged diet is required to recuperate.
• Old age - metabolic processes slow down, the nutritional system can worsen the state of health.
• Gastritis, stomach ulcers, duodenal ulcers - a special gentle diet is required.
• Renal failure - in case of illness, many of the products of the technique are prohibited.

Pros and cons of Michel Montignac's diet

Any weight loss technique has its negative and positive sides. Disputes between 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 understand this issue. Experts have come to the following opinion:

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

Video

The Montignac Diet is a nutritional system developed by a French nutritionist. It is designed for weight normalization, not emergency weight loss.

In 2-3 months it takes up to 20 kg, although the results are always individual and depend on the scale of the problem. How to eat in order to lose weight, we will learn from the article.

Diet principle

Michel Montignac is not by hearsay familiar with the problem of excess weight - in his youth he suffered from obesity.

On his own, he managed to put himself in order and shared his development with the world.

The main principle of nutrition is to eat foods with a low glycemic index. This indicator reflects the degree of influence of the product on the increase in blood sugar levels.

The higher the GI, the more insulin the body produces, the more glucose in the blood. It is the excess glucose that is processed into lipids and becomes fatty deposits. Michel Montignac's diet menu does not include foods with a high glycemic index.

The Montignac Method is one of the healthiest ways to lose weight. Proper nutrition helps to improve the body's health, reduces cholesterol levels and the risk of cardiovascular diseases, and improves the functioning of the digestive tract.

In addition, you do not have to go hungry or even give up salt - the menu is very exquisite and varied. Some find it too complicated and out of the ordinary. Nutritionists attribute to the disadvantages of the French diet a departure from the classic method - calorie counting.

However, Montignac's way of eating hasn't hurt anyone yet. The risk is minimized, so the diet has almost no contraindications.

• during pregnancy;
• during the period of rehabilitation and after illness;

• with metabolic disorders;
• with diabetes mellitus.

Michel Montignac himself advises introducing a healthy eating system from childhood. It is not only a way to deal with excess weight, but also its prevention. You can easily switch to a healthy diet by following the advice of a nutritionist:

• drink 2.5 liters of water a day;
• study the composition of products (sugar is found not only in sweets);
• eat at the same time.

Basic diet rules

The allowed and prohibited foods in the Montignac diet are directly related to the glycemic index table.

The unwanted and hazardous foods are listed in the column below. The higher the index, the greater the risk of gaining weight from eating this ingredient.

Stages of the Montignac diet

The Montignac system includes two stages. The first is weight loss. It is characterized by a decrease in carbohydrate intake. Only foods with a low GI are allowed - no more than 50. This period should be extended until you lose as many pounds as you want.

During the second phase losing weight gets used to eating foods that do not cause a sharp change in glucose levels.

You need to combine fat and protein in every meal.

Fruit should only be eaten on an empty stomach. Eat 5-6 times a day in portions up to 200 grams. With such a diet, the body begins to break down the accumulated lipids.

At the same time, you do not have to change your lifestyle or take a vacation - there is enough energy for everything.

Menu for 7 days for the first stage of the diet

The Montignac diet menu for the week is very diverse:

Day	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
1	Fruit salad, cottage cheese	Handful of nuts	Beef, cucumber, lettuce	Apple	Fish, brown rice
2	Scrambled eggs with herbs	Pear	Braised chicken, green peas	Whole grain bread	Beefsteak with asparagus beans
3	Omelet with tomatoes	Grapefruit	Cod fillet in tomato sauce, spinach	A piece of cheese	Fish soup, salad
4	Milk coffee, whole grain bread, cheese	Orange	Beef cutlet, broccoli	Cottage cheese	Baked chicken breast, asparagus
5	Cottage cheese, orange juice	Pear	Pork cutlet, celery puree	Yogurt	Fillet of white fish, cucumber
6	Yogurt, bran bread	Apple	Beef stew, cabbage salad	Handful of nuts	Sorrel omelet
7	Spinach omelet	Grapefruit	Grilled salmon, spinach	Cottage cheese	Baked tuna, basil, tomato

Even for a month, you can create a delicious and affordable Montignac diet menu.

The second stage provides for the consolidation of the result, weight stabilization. You can eat any food by combining fats and carbohydrates. Only sugar is prohibited, butter and bread are undesirable.

Montignac diet - recipes

Baked chicken

Lightly beat the chicken breast, sprinkle with salt and pepper, pour over yogurt and send to the oven until tender.

Stewed chicken
Cut the chicken fillet into cubes, add water and salt, simmer until tender. Then add pepper to taste, any fresh herbs. Can be served with green peas.

Baked tuna
Peel and wash the fish, grate with yogurt sauce with herbs, wrap in foil. Preheat the oven, bake for 20 minutes.

Omelet with tomatoes
Put the diced tomatoes in a preheated skillet, simmer for 2 minutes. Mix two eggs, add 50 g of skim milk, salt and spices. Pour eggs whipped with milk over the tomatoes, cover the pan with a lid. Fry for 7 minutes.

Fruit salad
Peel and dice the apple, kiwi, pear. Add any berries, mix with low-fat yogurt. Fruit juice can also be used as a dressing.

Montignac diet - reviews

On specialized resources, we have selected several reviews about the diet for you:

Oksana:
For a long time I was going to change the diet - and now I succeeded. At the first stage, I got rid of 6 kg, which I am quite happy with. I have been adhering to the second stage for two months now - the weight is stable, I feel much better than before the diet.

Anna:
Extra pounds have followed me for many years.

Strict diets helped me lose a lot of pounds, but I always gained with interest when I returned to my regular regimen.

With the Montignac method, everything is simple: - 10 kg, I adhere to the menu of the second stage and no longer get better.

Olga:
I spent a month at the first stage - already minus 6 kg. I plan to hold out for another two weeks and move on to weight stabilization. Losing weight with Montignac is easy!

Alla:
Great diet, but the menu needs to be prepared in advance. It is tiresome to count the indices every day, so it is better to make a schedule for several weeks. I managed to get rid of 5 kg, although I was planning to lose 7-8.

Michel Montignac's method cannot be called a diet in the full sense of the word. A nutritionist offers us a nutritional system that will last a lifetime. With its help, you can both get rid of excess weight and prevent its appearance with minimal restrictions on food.

Have you already tried out the French scientist's nutritional method? What results did you manage to achieve? Share your experience and advice in the comments!

For most people, diets are terrible agony and starvation, stress due to the inhibitions of their favorite foods and quickly returned kilograms, and even doubled. Many women and men cannot lose weight, despite numerous restrictions, as a result, they stop exercising themselves and put weight loss on the back burner.
Michel Montignac's diet is a whole philosophy of nutrition, without hunger and disappointment. With its help, you can lose weight without harm to the body and consolidate the result.

As is usually the case with someone brilliant - the inventor was not going to become famous. Michel Montignac was looking for salvation for himself. In view of the nature of his job duties, he had to frequent restaurants and dine with clients. He absolutely did not monitor the quality and quantity of food eaten. Soon all this began to affect his figure.

Monsieur Michel Montignac gained a lot of weight and felt uncomfortable. The question arose about losing weight. But no matter how many different diets he tried to adhere to, nothing helped, and if he managed to lose weight, he returned very quickly. Then he had no choice but to take everything into his own hands.

The essence of the Michel Montignac diet

Losing weight using this method is not based on careful and strict restrictions, but on healthy and proper nutrition. The main principle of Michel Montignac's diet is to take into account the glycemic index of foods when compiling a menu, that is, the effect on a person's blood sugar level. The stronger and faster food increases it, the more harmful it is.

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

The peculiarity of Michel Montignac's diet is the use of foods that do not cause a sharp and strong increase in sugar, and therefore insulin. Thus, all glucose will be consumed by the body, will not be deposited in the fatty layers and the weight will not increase. And what has already been stored will be spent on the "life support" of the body.

Positive and negative aspects of losing weight

When going to follow Michel Montignac's diet, a person must consider its pros and cons. The indisputable advantages include:

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

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

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

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

Method rules

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

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

Having dealt with the "harmful" products, for successful weight loss and weight retention, you must adhere to simple menu rules for the diet:

• To get rid of extra pounds, you need to minimize products with an index above 50-60 units. Either there are them, but only accompanied by fiber.
• Combine carbohydrate-containing food with carbohydrates or proteins in your diet, but not with fats.
• Fatty foods in a recipe should be paired with protein foods.
• The interval between menus during the day must be at least 3 hours. Moreover, the higher the index was, the more time must elapse before the next snack.

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

For what the glycemic index is, see this video:

Phases and their features

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

First phase

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

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

Such products can be eaten indefinitely at any time interval. These include fish, meat without fat, vegetables, non-sugar fruits, berries, mushrooms, eggs, seafood. Because of them, sugar does not rise very quickly, so fat stores are not stored. Thanks to a consistently low insulin level, the mechanism of weight loss is triggered.

Second phase

After achieving the desired result in weight, the stage of keeping it begins. It lasts a very long time and can even become a healthy eating habit. At this stage of the diet, you can already allow yourself to be weak in the menu with the quality of products above 50.

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

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

Slimming menu

Michel Montignac's diet does not have a special set of food products for every day, because the amount of time for the first and second phases is not limited. Therefore, everyone who is losing weight can appoint a menu for himself, the main thing is to adhere to the rule of food compatibility. For a balanced diet according to this system, the following features should be observed:

Protein and lipid products

Protein and carbohydrate-containing foods

• low fat yogurt;
• porridge cooked in water, for example, buckwheat, rice (brown, unpeeled), millet;
• vegetable water soups;
• salads with lemon juice and vinegar dressing, balsamic sauce;
• pasta, durum flour spaghetti.

Foods combined with protein, lipid and carbohydrate-containing

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

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

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

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

Delicious recipes

The main advantage of Michel Montignac's diet is the large number of varied and delicious dishes. Here are some recipes for the menu.

Spaghetti with chicken fillet

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

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

Mustard Breaded Chicken

Recipe Products: Whole Chicken, Mustard Powder, Low Fat Yogurt, Spices. You need to thoroughly grate the whole chicken with a mixture of spices and mustard powder, pour yogurt inside. The chicken is stewed in the oven until tender. The dish can be served after about an hour.

Vegetable garnish for meat

Ingredients for the recipe: potatoes, mushrooms, onions, kefir, herbs, garlic, cheese, tomato paste, tomatoes, eggplants, spices.

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

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

Nut chocolate muffins

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

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

For how to make delicious chocolate nut muffins, watch this video:

After the Montignac diet

This nutritional system for weight loss is suitable for most people, with rare exceptions. It does not involve starvation like other diets. The menu is very varied and offers a wide range of flavors. However, you should not expect immediate results. With the help of Michel Montignac's diet, the natural processes of the breakdown of body fat are triggered, but the weight obtained remains stable.

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

After the first stage of the diet, people notice an improvement in the state of the body, mood, ease and mobility, desire and the possibility of an active life. In addition, many losing weight observe positive changes in health, as a result, they have less frequent high blood pressure, pain in the liver, they forget about flatulence, colic and heartburn. Continuously adhering to the second phase of losing weight, people begin to experience the entire spectrum of taste sensations and pleasures.

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