Montignac Diet
Michel Montignac, the creator of this diet, after lengthy research came to the conclusion that the cause of excess weight in most cases is pancreatic dysfunction. Eating foods rich in simple carbohydrates can overproduce insulin and convert carbohydrates to fat. Such products have a high glycemic index (GI) and are contraindicated for losing weight. Foods with a low glycemic index have a negligible effect on insulin levels, which Montignac recommended to include in the diet, considering it safe.
Montignac's nutritional system is divided into two phases - direct weight loss and weight stabilization.
- At the stage of losing weight, only those foods are used whose GI does not exceed 50. This phase assumes fractional, five or six meals a day in small portions. The last meal is no later than 20:00. The duration of the stage depends on the amount of extra pounds, but is at least one to two months, during which the excess weight goes away, the metabolism improves, the body gets used to the new nutrition system, and the correct eating habits are formed.
- At the stage of weight stabilization, it is sometimes allowed to include foods with a GI above 50 in the menu, except for honey, sugar and starchy foods. Products with a GI of 50 or more are used only in combination with salads and no more than one or two times a week.
Montignac introduces a number of rules:
- do not mix fats and carbohydrates in one meal (but in the second stage of the diet, this is occasionally allowed);
- start the morning with fruit. Fruits are well absorbed, quickly digested, and activate the intestines. It is important to remember that fruits are eaten on an empty stomach;
- use fruit juices only freshly squeezed and without added sugar;
- include in the menu foods containing fiber - lentils, fresh vegetables, etc.;
- exclude from the diet and granulated sugar, and products containing it - canned food, juices, baked goods, sweet yoghurts, etc.;
- in the phase of losing weight, avoid foods rich in fats and fast carbohydrates (these are baked goods, dairy products with a high fat content, etc.);
- replace white rice with brown, since white contains a large amount of simple carbohydrates;
- pause between meals. After a meal rich in carbohydrates, fatty foods can be consumed no earlier than three hours later;
- exclude sauces and seasonings from the diet, such as mayonnaise, mustard, ketchup;
- give up cereals and vegetables with a high starch content (this is millet, corn, potatoes, etc.);
- refuse alcohol (occasionally a glass of dry red wine is allowed);
- exclude the use of drinks that stimulate the nervous system and appetite - tea, coffee;
- drink at least 2 liters of pure (not mineral) water per day.
Strict adherence to the rules of the Montignac diet will allow you to get rid of 10 to 12 kg per month at the stage of weight loss.
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Advantages of the Montignac diet
The Montignac diet complies with the rules of a healthy diet, is optimal for a person and is really effective in the fight against excess weight.
It is easy to use: there is a list of allowed foods, a list of prohibited foods, a regulated diet, there is no need to count calories.
The Montignac diet can be adhered to throughout your life while maintaining optimal weight.
In addition to getting rid of extra pounds, the diet helps to improve metabolism, normalizes the pancreas and gastrointestinal tract.
Disadvantages and contraindications of the Montignac diet
Before using the Montignac diet, it is important to consult a dietitian and a doctor in order to make sure that there are no contraindications, especially for people with chronic diseases.
The diet does not promise particularly fast results - you need to be patient and wait for the weight change.
Eating often and in small portions is not always convenient, especially if you have to eat at work.
What products are allowed
During the first stage of the Montignac diet, foods with a GI of less than 50 are allowed:
- meat, fish, eggs;
- milk and dairy products (excluding sweetened ones);
- vegetables and fruits (high in fiber and low in glucose), nuts, mushrooms;
- soy milk;
- bitter chocolate (cocoa share not less than 80%);
- wild and brown rice, whole grain buckwheat, chickpeas, raw oatmeal (muesli), wholemeal or durum wheat pasta;
- wholemeal and rye bread;
- natural juices without sugar;
- prunes, dried apricots and apricots.
What foods are prohibited?
It is prohibited:
- products made from premium flour, especially for dishes made from puff and yeast dough;
- sugar and sugar-containing products, including drinks (kvass, soft drinks, industrial juices, fruit drinks, alcohol);
- vegetables and fruits with a GI above 50 (potatoes, legumes (except chickpeas), pumpkin, boiled carrots, beets, papaya, bananas, watermelons, melons, grapes, raisins);
- pasta and cereals (except for those indicated in the list of permitted products).
Montignac diet menu
An example of a menu for the day of the first stage of the Montignac diet:
Useful Tips
Advice 1. You should carefully read the composition of purchased meals and grocery products, noting the amount of sugar contained. The fact is that sugar is often present even in those products in which you least expect to see it, for example, in sausage.
Advice 2. The Montignac diet is effective not only as a means of fighting excess weight, but also as a way to prevent it.
4.5 out of 5
An effective diet aimed at restoring the function of the pancreas. A positive result is achieved due to the exclusion of foods with a high glycemic index from the diet and adherence to the principles of separate nutrition.
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