The method of losing weight Montignac - a revolution in the world of diets

The diet of Montignac, a famous French nutritionist, quickly won world fame and made a real revolution in the field of weight loss and diet, offering a fundamentally new approach to the issue of weight loss.

All the "hungry" diets that existed before her invention were too strict - they limited the amount and caloric content of food, which made it extremely difficult to sustain them because of the painful feeling of hunger, weakness and mood decay.

In addition, losing weight due to a sharp restriction of calories subsequently led to an unavoidable set of initial weight when returning to normal diet.

Essence of Michel Montignac's diet ^

Michel Montignac for combating obesity first suggested counting not traditional calories, but glycemic indices of food. The essence of the Montignac method - to lose weight, you need not to starve, but to choose the right foods.

On the same "unthinking" principles "there is to lose weight", other popular diets were developed later - Kremlyovskaya, Atkinsa, Dukan diet, a blood group diet and others.

After a long unsuccessful struggle with their own excess weight and testing most of the popular weight loss diets, Michel Montignac came to the following conclusion:

• Only high glycemic index( GI) products contribute to the appearance of fat deposits, as they quickly release glucose into the blood anddramatically increase the level of insulin - a hormone that contributes to the accumulation of fat.
• Products with low GI do not contain a lot of sugar, for their processing requires a much smaller amount of insulin, therefore, they can eat regularly and at the same time lose weight.
• Thus, the lower the GI product, the more it is suitable for weight loss, and vice versa, products with high GI for the time of weight loss should be completely eliminated.

According to this classification, the author of the method developed a table of products of the Montignac diet, in which all foods were divided into two groups - with a low glycemic index, conventionally called "good carbohydrates" and with a high glycemic index, called "bad carbohydrates."

• For weight loss you need to include in the diet menu Montignac products with a glycemic index of not more than 55 units, and from all that is above 70, should be discarded.
• In addition, you need to drink at least two liters of ordinary water every day, do not combine carbohydrates and fats and maintain intervals between meals for at least 3 hours.

Using the listed principles and absolutely not limiting itself in calories, the author managed to lose about 15 kilograms of excess weight for 3 months and not to recruit them again.

Table of Montignac's diet products ^

The table of Montignac's diet products with a glycemic index allows you to choose the right foods and make a competent menu. It should be noted that in the given table of products of the Montignac diet there are no many traditional products, for example meat and poultry.

This is because the glycemic index is only assigned to those products that contain carbohydrates. But, since meat and poultry do not contain carbohydrates, their glycemic index is equated to zero and therefore, they can be eaten without restriction.

"Bad carbohydrates"( high index)	"Good" carbohydrates( low index)
Malt 110	Bread off 50
Glucose 100	Rice brown 50
White bread 95	Peas 50
Baked potatoes 95	Cereals unpacked 50
Honey 90	Oatmeal flakes 40
Popcorn 85	Fruit.fresh juice without sugar 40
Carrot 85	Bread gray coarse 40
Sugar 75	Grain pasta 40
Muesli 70	Beans color 40
Chocolate tile 70	Peas dry 35
Potatoes boiled 70	Dairy products 35
Corn 70	Peas turkish 30
Rice refined 70	Lentils 30
Cookies 70	Dry beans 30
Beets 65	Rye bread 30
Bread gray 65	Fresh fruit 30
Melon 60	Black chocolate( 60% cocoa) 22
Banana 60	Fructose 20
Jem 55	Soya 15
Pasta of higher grades 55	Green vegetables, tomatoes - less than 15
Lemons, mushrooms - less than 15

Milages and diets of the Montignac diet ^

The Montignac diet, which is more correctly called a food system, consists of two main stages:

• at the first stage there is a reduction in weight to the required parameters,
• on the second stage - consolidation of the achieved result for a long period.

The first stage of the Montignac diet - weight loss

In the first stage, the use of carbohydrates is strictly restricted, and their intake with a predominantly low( up to 40 units) glycemic index is allowed. In addition, adhere to separate food and do not mix carbohydrates with lipids( meat, eggs, vegetable oil) in one meal.

Sample menu for the Montignac first-stage diet:

• Breakfast always starts with fruits, as they well stimulate the intestines, prevent constipation, are quickly digested and well digested. Breakfast should be dense, with protein and carbohydrate content with fiber. For example, low-fat yogurt or cottage cheese with a slice of gray bread or oat flakes with skim milk products or jam without sugar.

• The second breakfast should be without carbohydrates - for example, cheese, cottage cheese, ham, hard-boiled eggs or fried eggs.

• Lunch should include proteins and lipids, while the food should not be oily. Bad carbohydrates need to be excluded. The main course can consist of meat, fish or poultry cooked on the grill, as a side dish, a salad of fresh vegetables( except carrots and beets), and for dessert cheese without bread or 125 grams of cottage cheese or yoghurt.

• Dinner from all meals is the easiest and can be either protein-lipid or protein-carbohydrate and no later than 19 hours.

• In a protein-lipid dinner it is good to include vegetable soup( from allowed vegetables), as well as fish, poultry or eggs. Avoid sausages, as they contain in their composition a little meat( not more than 20%), but a lot of soy and various chemical food additives.

• In the protein-carbohydrate dinner, include foods consisting of carbohydrates with a lot of fiber and no fat. Ideally suitable for this purpose is low-fat cottage cheese, tomatoes, eggplant, beans, cauliflower, green salad.

The Montignac diet is the second stage - stabilizing the weight of

. After reducing the desired amount of weight, the second stage begins, aimed at stabilizing it, which can last as long as you want. At this stage, some allowances for food and a gradual expansion of the list of allowed products are allowed.

Basic principles of nutrition during the stabilization phase:

• it is sometimes possible to mix fats with carbohydrates, but it is recommended to eat a vegetable salad with a high fiber content;
• allowed the use of dry wine and champagne, but not on an empty stomach, and after eating a vegetable salad or a piece of cheese;
• do not abuse "bad" carbohydrates;
• introduce gradually into the diet legumes and whole foods;
• instead of butter, eat vegetable margarine, drink milk only taken;
• give preference to good fats and eat more fish;
• at breakfast continue to eat bread from wholemeal flour;
• do not eat sugar, honey, sweets and jam;
• avoid sugar-containing desserts, as well as baking, containing flour, sugar and fat;
• discard cola, lemonade and other fizzy drinks;
• coffee decaffeinated coffee, or rather a weak tea with a sweetener;
• drink daily at least two liters of ordinary water.

Recipes for the Montignac diet ^

The varied recipes for the Montignac diet, as well as the possibility of not counting calories and not limiting the amount of food you eat allow you to make the slimming process comfortable and "tasty" and get rid of excess kilograms and volumes without sagging skin and exhausting hunger strikes,which is especially important for fans of a hearty and delicious to eat.

Recipes of the Montignac diet: first courses

Fish solyanka

• Cook broth from the head, tail and fins of red fish( trout or sturgeon) with a whole bulb and carrots.
• Separately fry onion until lightly blush and add the diced cucumber cut into small cubes.
• After they are slightly proto, add the tomato paste, cucumber brine, a little fish broth and leave to stew under the lid.
• In a strained broth, boil the chopped fish, add the dressing from the frying pan and bring to a boil. At the very end, add olives, olives and squeeze out the lemon juice.

Garlic soup with cream

• Cut into bars 2 squashes and 4 peeled large heads of garlic cook in a steamer for about 20 minutes.
• To ready vegetables add 400 grams of 15% cream, 2 tbsp.olive oil and whisk with a blender.
• Then add the resulting mixture, pepper and heat on the stove.
• If the soup is too thick, dilute it with milk and decorate with dill greens on top.

Recipes for the Montignac diet: meat dishes and garnishes

"Lunch for 15 minutes"

• Chicken breasts beat off, salt, pepper, pour unsweetened yogurt and put in the oven.
• At this time, cook spaghetti with the added chopped mushrooms.
• Then pour everything with tomato sauce or a few fresh tomatoes with crushed garlic.

Chicken in mustard

• Wash the whole chicken with salt, pepper, top with mustard and unsweetened yoghurt.
• Pour the yogurt inside and put in the oven for half an hour.

Lamb with mint

• Cut lamb into large pieces and lightly fry on fat( better mutton).
• Then add the sliced ​​onions, walnuts, some salt and sugar.
• Pour water and cook until ready, adding mint and pepper at the end.

Garnish for meat dishes

• Cook the fresh potatoes, cut into halves and fry in the oven. Sprinkle until hot, sliced ​​green and pour kefir with water and squeezed garlic.

• Champignons are covered with boiling water and quickly fried on high heat, then just as quickly cut the chopped onion( in proportion with mushrooms 1: 1).Put the mushrooms with onions in a dish, pour on top with a mixture of tomato paste and cream, top with a thick spread of grated cheese.

• Chop and put out the cabbage, then rub there onions, garlic, boiled tomatoes, add a little vinegar and a little greens.

• Pepper, tomato and eggplant( 3 pieces each) bake in the oven, peel off the skins and finely chop. Then add chopped fresh tomato, onion, greens, olive oil, a little vinegar, salt to taste and squeeze out the garlic.

• Cook the Turkish peas, add boiled rice to it, sprinkle with seasonings and top with tomato sauce.

Recipes of the Montignac diet: desserts

Nut - chocolate biscuit

• in a combine or meat grinder, change a glass of roasted peanuts.
• Take 3 eggs, separate the proteins from the yolks and whip them into a hard foam.
• Add 2 tbsp of yolks to the yolks.fructose, 1 tbsp.cocoa, ground peanuts, 50 g of butter and stir well.
• Then gently add whipped proteins, place the dough in a greased baking sheet and bake in the oven for 20 minutes at 180 degrees.
• This biscuit is suitable for the protein-lipid diet menu.

Strawberry Dessert

• Soak 4 tablespoons.gelatin in a glass of cold water for 40 minutes, add the juice of 1 lemon, warm until completely dissolved and strain.
• 100 g of nuts, mix with 2 tbsp.apple puree and lay, leveling, on the bottom of a split form. Top with a mixer, beaten 50 grams of fresh strawberries.
• Whisk 400 g cottage cheese, 4 tbsp.fructose and low-fat yogurt( preferably 0%) to a homogeneous mass.
• Then add the prepared gelatin with lemon, mix well, put in the form on top of the strawberry and put in the refrigerator until the gelatin is fully set.
• Frozen cake garnish with strawberry jam and strawberry berries on top.

We also recommend to watch a video with useful advice of dieticians about the three best days of release that help to lose weight fast and effectively: