Menu and recipes for the Montignac diet for the week: the dream program “Eat and lose weight. Montignac diet recipes Montignac nutrition

The Montignac nutrition method was born in 1986 in France. Its author, , and he himself suffered from excess weight. Having carefully studied the peculiarities of metabolism, he developed a nutritional system, which is always accompanied by a table of glycemic indices of foods, thanks to which the author was able to lose 16 kg in 3 months.

The Montignac method is not a diet that limits the amount of food for some time, but a long-term and thoughtful nutrition system, the main principle of which is the differentiation of carbohydrates and lipids in one meal.

The technique does not limit food intake and is completely balanced. The author recommends products of each group (proteins, fats and carbohydrates), based on their physicochemical characteristics and ability to stimulate metabolic processes.

All these conditions prevent excess weight gain, the occurrence and development of cardiovascular diseases and diabetes.

Basic principles of the Montignac Method

The first, and also the main, principle is the choice of food products based on their physical and chemical characteristics and the ability to awaken processes associated with the human body.

The second principle is that there is no need to count calories, since this is ineffective for quality weight loss.

• You need to choose foods with the lowest glycemic index value from those that mostly contain carbohydrates.
• Foods that are mostly lipid-containing should be selected based on their fatty acid properties. Give preference to polyunsaturated fatty acids Omega-3 And Omega-6 (flaxseed and nut oils, fish oil, fish liver, shellfish), and monounsaturated fatty acids (avocado, natural peanut oil, cold-pressed olive oil). Avoid saturated fatty acids (lamb, pork, lard, butter).
• Products that mostly contain proteins must be chosen based on their origin: animal or plant.

Phase 1 of Michel Montignac’s “Weight Loss” Diet

The duration of phase 1 directly depends on how much excess weight there is. Most often, this stage lasts no more than three months. The main principle here is to consume foods that have a glycemic index value of 50 or lower according to the glycemic index table. Products with a glycemic index value from 20 to 50 should be consumed separately from foods that are rich in fat, and the interval between consumption of different foods should be at least three hours.

Products with a glycemic index value of 15 or less can and should be eaten often and in large quantities, combining them with any other products.

How does weight loss occur in the first phase?

It is necessary to ensure that after the next meal the body excretes less. Otherwise this one stimulates lipogenesis - the process of fat accumulation and suppresses lipolysis - the breakdown of fats that are burned due to increased energy consumption for the digestion process.

A few words about nutritional thermogenesis

To increase the amount of energy spent on digesting food, there are a number of simple rules that work effectively.

• Eat 5-7 times a day in small portions. Thus, the body is in constant work, digesting not only incoming food, but also its own fat reserves.
• Drink plenty of water! In order for the body to warm a large volume of liquid, you need to work hard.
• Foods rich in plant fiber provide less energy than the body spends on digesting it. Therefore, such products are extremely useful in losing excess weight.
• Various seasonings and spices are very good at improving thermogenesis: ginger, pepper, turmeric, cumin. In addition, it is very useful to drink ginger water: pour 2 tablespoons of grated root into 2 liters of boiling water, let it brew for 6 hours and drink a glass 30 minutes before meals.
• Cold provokes the process of thermogenesis: ventilate the room in which you live and work more often, wear light clothes, walk in the fresh air, take a cool shower.

Phase 2 “Stabilization and maintenance of weight”

During the second phase, the choice of foods also depends on their glycemic index, but there is much more variety.

During the second phase, it is allowed (in small quantities and infrequently) to consume foods with a glycemic index value greater than 50. The only thing you should always abstain from: white bread, corn, white rice, potatoes, pasta made from premium flour, honey - all this “ very bad carbohydrates” according to Montignac. As a last resort, any “bad” carbohydrates should always be combined with plenty of fiber: if you decide to have baked potatoes for lunch, add a fresh salad of bell peppers, celery, cucumbers, lettuce and cabbage.

Sometimes in the second phase you can even consume sugar, but on the condition that you no longer eat “bad” carbohydrates that day.

Here are the main principles of the second phase of the Montignac diet:

• eat more fish, because it contains valuable fats;
• cook with vegetable margarine, not butter;
• you can drink dry wine, but not on an empty stomach;
• It is recommended to eat wholemeal bread at breakfast;
• forget about store-bought desserts - create them yourself, ignoring sugar, fats and harmful additives;
• say goodbye to sweet sodas;
• drink 2 liters of water daily.

Authorized Products

The first phase of the method is designed to reduce weight. To do this, you should significantly limit your carbohydrate intake: you can eat foods containing carbohydrates with a glycemic index value of no more than 40: wholemeal pasta, cereals, bran bread.

During this phase, the diet requires you to be saturated with foods that do not cause a jump. glucose V .

So, during this period, fats will not accumulate in the body, and existing reserves will burn, giving energy to the digestion of complex food. Here you should give preference to products with the lowest glycemic index values: vegetables rich in fiber.

Fatty red meat is rarely included in the first phase, so it is better to exclude it altogether in favor of poultry or fish.

In the second phase, when you have already achieved the desired results in weight loss, you can eat pork, veal, dark chocolate, and drink dry red wine no more than once a week.

And, of course, in both phases it is necessary to carefully observe the drinking regime: at least 2 liters of water per day can be alternated with weak green tea.

Table of permitted products

Fully or partially limited products

According to the author of the diet, the method allows you to consume absolutely all foods, be it chips, sweets, coffee, etc. Typically, relaxations in the diet are typical for the second phase, when you have already achieved certain results. And it’s worth remembering that a portion of a “bad” product will be “worked off” with a double or triple portion of products with a glycemic index value below 15 and physical activity.

Despite the loyalty of the menu, Michel Montignac pays special attention to the prohibition of potatoes, corn, pasta made from white flour, white bread and honey. By the way, boiled beets and carrots should also be replaced with fresh ones.

One way or another, over time, having experienced all the benefits of the recommended menu, you will not even remember these products.

Table of prohibited products

Montignac diet menu for a week

This is the weekly menu for the first phase of the technique. Remember to eat at the same time every day - it is forbidden to feel hungry here. You should also drink plenty of water, ginger water and weak green tea.

Rules for each meal:

• Every morning, 30 minutes before the main meal (breakfast), it is recommended to start with a portion of fresh, permitted fruit.
• Breakfasts during the first phase must contain 2 protein-lipid meals per week.
• The remaining 5 breakfasts are allowed porridge (usually oatmeal), cooked in water or skim milk without butter, combined with a sandwich of wholemeal bread, cottage cheese and vegetables.
• Lunch in the first phase is always protein-lipid: a combination of meat, fish or poultry, eggs with fresh vegetables.
• For lunch, you can use homemade mayonnaise: without sugar, flour, glucose, starch.
• Dinner in the first phase can be protein-lipid (3-4 times a week) or protein-carbohydrate (3-4 times a week).
• The basis of the diet is separate meals: cereals/rice + vegetables, meat/poultry/fish + vegetables.
• Try to use any oil when preparing dinner in minimal quantities, and also do not season vegetable salad with oil.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

When you achieve that you are satisfied with your weight, when your well-being improves, and lightness in your body is constantly felt, then you will need to move on to the second phase of the technique. By the way, in order to feel this way for a long time, it is best to stick to this diet all your life.

When you are in the second phase, you can not eat foods with a glycemic index value of more than 50 very often and in small quantities, with the exception of premium pasta, corn, potatoes, white rice, honey, and white bread.

If it turns out that you ate a “bad” carbohydrate, correct the situation with a large amount of fresh vegetable salad, since the fiber contained in vegetables slows down the absorption of carbohydrates and fats and softens changes in glucose levels.

Among other things, in the second phase you can drink alcohol: dry red wine or champagne. You can snack on these drinks with any cheese and vegetables.

The menu of the second phase is very similar to the menu of the first, but all kinds of snacks are added to it, consisting of cottage cheese, kefir, dried fruits, nuts, fruits, vegetables, yoghurts, and muesli. Sometimes you can allow yourself dark chocolate, desserts, pork and veal, but nutrition, one way or another, is still based on the principle of separation: pasta/cereals + fresh vegetables, meat/fish/poultry + vegetables.

Michel Montignac's diet allows you to learn a huge number of healthy and tasty recipes and, in addition, creating them yourself is also not difficult. The table of glycemic indexes recommended by the author is a great help with this.

Montignac diet, glycemic index table

Michel Montignac's diet, recipes

The recipes for this diet are so varied that they fit into an entire book by Michel Montignac, “190 Recipes for Delicious Weight Loss.” She has become super popular all over the world! So we definitely recommend purchasing it to create useful masterpieces in your kitchen.

If this is not yet possible, pay attention to a couple of delicious dishes that will have a great effect on your figure.

Pumpkin soup with ginger

For this soup for lunch you will need:

• 0.5 kg pumpkin;
• 50 g butter;
• 2 carrots;
• 1 sweet potato;
• 1 onion;
• 50 g ginger root;
• 1 bunch of cilantro;
• 6 cloves of garlic;
• 1 tablespoon olive oil;
• 1 teaspoon coriander;
• ground black pepper;
• salt to taste.

Remove and remove the seeds from the pumpkin, peel the sweet potatoes (if you don’t have any, never replace them with potatoes) and chop them.

Grind the cilantro, onion, carrots and garlic, and grate the ginger.

Place all the prepared ingredients in a baking dish, pour in olive oil, sprinkle with coriander, salt, pepper and stir. Bake for 30 minutes at 180 degrees. Next, move all the ingredients into a saucepan, add water until it covers all the vegetables, and boil for 3 minutes. Puree the soup using a blender.

This soup is ideal served with pumpkin seeds and a splash of cream.

Cod in cheese sauce

• 0.5 kg cod fillet;
• 200 g hard cheese;
• 100 ml cream 15%;
• 1 tablespoon whole grain mustard;
• salt;
• ground black pepper.

In a separate bowl, mix grated hard cheese, mustard seeds and cream, add salt and pepper.
Place cod fillets in a greased baking dish. Pour the prepared mixture over the fish and place in the oven preheated to 200 degrees for 20 minutes.

Seafood salad

This salad is perfect for an evening meal, because you can quickly get enough of it, but at the same time, it is light.

You will need:

• 600 grams of sea cocktail;
• 1 bell pepper;
• 2 tomatoes;
• 1 cucumber;
• 6 pieces of olives;
• 6 pieces of olives;
• 1 bunch of lettuce leaf;
• 1 bunch of greens (dill, parsley, basil);
• 2 cloves of garlic;
• juice of half a lemon;
• 4 tablespoons olive oil;
• salt;
• pepper.

Place lettuce leaves in a salad bowl. Coarsely chop the bell pepper and grill it, place it on lettuce leaves. Next, add chopped tomatoes, cucumber, olives and black olives. Add seafood last.

In a separate bowl, mix chopped garlic, olive oil, lemon juice, herbs, salt and pepper and pour the mixture over the seafood salad.

In case of failure

Let’s say circumstances are such that you ate a “bad” product, or even more than one.

In the case of the Montignac technique, there is a clear action plan in case of failure:

• Having lost your temper once, you shouldn’t think that everything is allowed until tomorrow and run to the store for donuts. Pull yourself together and make your next meal as healthy as possible within your diet.
• If a breakdown occurs in the second stage, eat according to the rules of the first phase for the next 2-3 days.
• If a breakdown occurs at the first or second stage, you need to reduce salt intake and increase the consumption of green tea and water.
• If you have a breakdown, increase your time doing cardio or walking outdoors.

Contraindications

Experts advise that breastfeeding women, as well as children under 18 years of age, should avoid the first phase. At the same time, the second phase of the diet is recognized as a completely balanced nutrition plan and is suitable for both children and adults. Individual intolerance to certain foods may be a contraindication, so we recommend simply excluding them from the menu.

During pregnancy and lactation

Pros and cons of the Montignac diet

Montignac diet, reviews and results

The Montignac diet, reviews of those who have lost weight sound extremely positive, has long conquered the world. Indeed, entire families adhere to it, not limiting themselves to delicious dishes. And nutritionists themselves are inclined to support the usefulness of this method, because it contains the main principles of healthy separate nutrition.

• “... I’ve been eating Montignac for 5 years now, and I switched my husband to this diet. Initially, I went on a diet to lose at least 15 kg of weight. During the first phase (over 3 months) only 10 kg was lost, the remaining 5 kg disappeared over the next eight months. Then I got so used to feeling lightness in my body that I decided not to give up this nutrition, and I’m already very used to it. Of course, at first you just need to read a bunch of information and understand the combination of products. The diet ensures a healthy body and spirit throughout life, so the highest praise goes to the diet and its author”;
• “... I recently discovered the book “Secrets of Nutrition” by Michel Montignac in a bookstore and leafed through it. I was captivated by the fact that there were no exhausting short-term diets, after which you want to eat everything in your path, so I bought it. For a long time, about a month, I delved into all the lists, tables, combinations of “bad” and “good” products. And so, with a fairly large amount of knowledge, I decided to build my nutrition according to its principles. I was not overweight, so in 2 months of the first phase I lost 5 kg. And then I started eating according to the rules of the second phase, preparing healthy dishes, sometimes the forum helped me find recipes. So already 7 months of my proper nutrition are producing visible results: the quality of my body and skin is at the highest level, my mood is always wonderful, there is no heaviness. And if something is not clear in the diet, or you don’t want to buy a book, the method has its own official website, where all the necessary GI tables and basic principles are presented.”

Diet price

In order to find out the approximate cost of the Montignac method, we took as a basis the average prices for necessary products in large cities of Russia: Novosibirsk, St. Petersburg, Moscow, Krasnoyarsk, Kazan.

Based on the menu option proposed above, a week in the first phase of the Montignac diet will cost 2500-3200 rubles: you will need to buy about 8-10 kg of vegetables, 3 kg of fruit, 2-3 kg of poultry, 3-4 kg of fish, cereals for morning meals, eggs, dairy and fermented milk products.

The entire first phase of this diet (on average 2 months) will cost about 19,000-26,000 rubles. In the second phase, you will be allowed to give yourself some indulgences, such as sweets, homemade cakes, wine, nuts, dried fruits, fatty meats. Thus, if desired and possible, the cost of a month on the Montignac diet may change slightly and amount to 11,000-14,000 rubles.

Of course, expensive products can be successfully replaced with less expensive ones, but with similar characteristics, and sometimes even more useful: salmon with mackerel, pork with chicken, Golden apples with local ones. It is important to find the most suitable option for your body for the maximum benefit from this nutrition plan and, most importantly, observe the results.

The Montignac diet is a nutritional system developed by a French nutritionist. It is designed for weight normalization, and not for 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. We will learn how to eat to lose weight from the article.

Diet principle

Michel Montignac is familiar with the problem of excess weight firsthand - in his youth he suffered from obesity.

With his own efforts, 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 increasing 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 fat 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 health of the body, reduces cholesterol levels and the risk of cardiovascular diseases, and improves the functioning of the gastrointestinal tract.

In addition, you do not have to go hungry and even give up salt - the menu is very refined and varied. Some consider it too complex and unusual. Nutritionists consider the disadvantages of the French diet to be a departure from the classic method of counting calories.

However, the Montignac way of eating has never harmed anyone. The risk is minimized, so the diet has almost no contraindications.

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

• in case of metabolic disorders;
• with diabetes mellitus.

Michel Montignac himself advises introducing a healthy eating system from childhood. It is not only a way to combat 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 per day;
• study the composition of products (sugar is found not only in sweets);
• eat at the same time.

Basic diet rules

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

Undesirable and dangerous products 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

Montignac's 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 kilograms as you want.

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

You need a combination of fats and proteins at every meal.

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

At the same time, you don’t have to change your lifestyle or take a vacation - you have enough energy for everything.

Menu for 7 days for the first stage of the diet

The Montignac diet menu for the week is very varied:

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

The second stage involves consolidating the result and stabilizing the weight. You can eat any food, combining fats and carbohydrates. Only sugar is prohibited, butter and bread are undesirable.

Montignac diet - recipes

Baked chicken

Lightly pound the chicken breast, sprinkle with salt and pepper, pour over yogurt and place in the oven until cooked.

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

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

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

Fruit salad
Peel the apple, kiwi, pear and cut into cubes. Add any berries, mix with low-fat yogurt. Fruit juice can also serve as a dressing.

Montignac diet - reviews

We have selected several reviews about the diet for you on specialized resources:

Oksana:
I’ve been planning to change my diet for a long time – and now I’ve succeeded. At the first stage I got rid of 6 kg, which I was quite happy with. I’ve been following the second stage for two months now - my weight is stable, I feel much better than before the diet.

Anna:
Extra pounds have been haunting me for many years.

Strict diets helped me lose a lot of pounds, but I always gained more when I returned to my normal routine.

With the Montignac method everything is simple: - 10 kg, I stick to the menu of the second stage and no longer gain weight.

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

Alla:
A wonderful diet, but the menu needs to be planned in advance. It's tedious to count indices every day, so it's better to make a schedule for several weeks. I managed to get rid of 5 kg, although I planned 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 healthy nutrition system that is suitable for life. With its help, you can get rid of excess weight and prevent its occurrence with minimal restrictions on food.

Have you already tried the nutrition method from the French scientist? What results have you achieved? Share your experiences and tips in the comments!

French nutritionist Michel Montignac in the 1990s created a diet based on calculating the glycemic indices of foods. Having tried this principle of nutrition on himself, he lost sixteen kilograms in three months. Today, the effectiveness of this dietary nutrition system is recognized by nutritionists at the world level.

Basic principles and rules of nutrition in phases 1 and 2 of the Montignac diet - in the table

When creating his nutritional system, Michel Montignac was based on the effect of food on blood sugar levels. The level of such impact is measured by an indicator called glycemic index (GI) .

Simply put, foods that have a high GI are much more increase blood sugar levels than foods with a low glycemic index.

If the blood sugar level becomes higher than normal, the pancreas of the human body begins to produce hormone insulin . The presence of insulin in the blood reduces sugar levels - the process stabilizes.

The constant presence of foods with a high glycemic index in the diet can lead to problems with insulin recognition . In this case, the blood sugar level does not decrease, and the body's production of insulin becomes excessive. This, in turn, disrupts the functioning of several enzymes and leads to the appearance of fatty deposits and weight gain.

Basic principles of the Montignac diet:

• eating healthy and nutritious foods;
• restriction in the diet of carbohydrate foods with a high glycemic index;
• exclusion from the diet of saturated fatty acids (butter, animal fats);
• inclusion in the diet of foods that contain unsaturated fatty acids;
• animal or plant proteins must be combined with each other.

Nutrition rules and allowed foods in phase 1

The first phase is aimed at weight loss. To do this, carbohydrate intake should be sharply limited. You can only eat foods that contain low carbohydrates. no more than 36 , glycemic index.

At this stage, the Michel Montignac diet suggests eating foods that will not cause a sharp rise in blood sugar levels. Due to a well-designed diet in the body no fat accumulation occurs , and existing fat deposits burn, releasing energy.

At the first stage of the Montignac diet for weight loss, it is important to focus on products with the lowest GI.

The glycemic index table accompanying the Montignac diet is as follows:

Nutrition rules and allowed foods in phase 2

At the second stage of the Montignac diet, special attention should be paid consolidation of achieved results. The extra pounds lost in the first phase should not return. To stabilize the result, you need to continue to adhere to the same nutritional principles, slightly expanding your diet to include permitted foods.

An important point for the second phase of the Montignac diet is the use at least two liters of clean drinking water daily .

The remaining principles that should be adhered to at this stage are as follows:

• drink decaffeinated;
• do not eat sweets in the form of honey, sugar, jam or sweets;
• do not allow yourself lemonades and similar drinks;
• refrain from flour and baked goods;
• There is only coarse bread;
• eat a lot of fish;
• gradually add whole foods, legumes, vegetable margarine to the diet;
• if fats are mixed with carbohydrates in the diet, you need to balance this with fiber;
• do not abuse harmful carbohydrates.

"Bad" carbohydrates found in boiled carrots, soups and instant purees, white bread, cookies, corn, beets, melon and bananas, refined rice, premium pasta, sugar and glucose.

Menu for the first 7 days

When creating a menu, you should use lists of permitted products.

Monday:

1st Breakfast. Fresh fruit (you can take 2 pears or an orange).
2nd Breakfast. A slice of bran bread, pearl barley porridge, low-fat milk, coffee (necessarily decaffeinated).
Dinner. Red cabbage salad, mackerel with white wine or fried cod with cheese and breadcrumbs. Weak tea.
Dinner. Vegetable soup, ham, low-fat yogurt. Still mineral water or tea.

Tuesday:

1st Breakfast. Low-fat yogurt, tangerine.
2nd Breakfast. Herbal tea, unsweetened muesli, sugar-free marmalade.
Dinner. Carrot salad with lemon juice or olive oil, spinach, two small slices of cheese. Juice or black tea.
Dinner. Tomato salad, lentils or beans in soy sauce. Mineral water without gas.

Wednesday:

1st Breakfast. Kiwi.
2nd Breakfast. Wholemeal bread with unsweetened jam, decaffeinated coffee with skim milk.
Dinner. Roast beef, salad, slice of cheese, fish appetizer. A glass of herbal tea or orange juice.
Dinner. Vegetable soup, low-fat yogurt, boiled beans or beans. Still water or homemade lemonade without sugar.

Thursday:

1st Breakfast. Fried eggs.
2nd Breakfast. Coffee with low-fat milk, a little ham.
Dinner. Radish salad with sour cream, grilled hake fillet. Tea.
Dinner. Cauliflower baked with cheese, green salad, low-fat yogurt. Water.

Friday:

1st Breakfast. Freshly squeezed orange juice.
2nd Breakfast. Muesli with milk, tea.
Dinner. Vegetable stew, boiled chicken breast, white wine or weak tea.
Dinner. Boiled brown rice with tomatoes, water.

Saturday:

1st Breakfast. Apple, low-fat yogurt.
2nd Breakfast. Oatmeal with milk, coffee or still mineral water.
Dinner. Avocado salad, veal with vegetables, water or weak tea.
Dinner. Boiled durum wheat pasta, a slice of ham, green salad.

Sunday:

1st Breakfast. A couple of slices of bran bread, low-fat milk.
2nd Breakfast. Low-fat cottage cheese, decaffeinated coffee.
Dinner. Fish fillet with baked vegetables or arugula salad with shrimp, tea.
Dinner. Berries and fruits.

Pros and positive results of losing weight

Following the rules of this nutrition system and the glycemic index table helps to achieve positive results in 2-3 months .

The undoubted advantages of such nutrition are that:

1. First of all, the metabolism in the body is normalized.
2. The diet does not require salt restrictions.
3. It is permissible to eat everything that a person is accustomed to, even baked goods and sweets - it is important not to abuse this.
4. All permitted products have high nutritional value.
5. During this food system, a person has practically no feeling of hunger.
6. During the diet, the body is saturated with a large amount of vitamins and microelements.
7. The choice of products is wide; a person can create his own diet from the most preferred food.

This diet is especially suitable for women with a pear-shaped body.

The results of Michel Montignac's dietary nutrition system are clearly shown in the photographs below:

Harm of diet and contraindications

A significant drawback of the French nutritionist's nutritional system is the need to memorize a large number of glycemic indices . However, in the Montignac diet, the table of recommended foods helps not strain your memory too much.

Despite the fact that the results of the Montignac diet are most often positive, this nutritional system is not recommended for people:

• Those suffering from mental illness.
• With impaired metabolism.
• Patients with diabetes mellitus.
• Pregnant women.
• During the recovery period after a long illness.
• During postoperative rehabilitation.
• Teenagers during puberty.

The main disadvantages of the French diet include:

1. Its lack of balance.
2. The need to constantly monitor the ratio between fats, proteins and carbohydrates.
3. We have to constantly decide how to diversify our diet.
4. Avoidance of alcoholic beverages is required.
5. The diet requires a fairly long (about 2-3 months) adherence to achieve results.
6. Difficulties associated with limiting fat if there is an increase in protein intake.
7. Constant monitoring of the glycemic load so that it does not exceed the norm.

What do experts think about this power system?

You can hear mixed reviews from nutritionists about the Montignac diet.

• Some doctors note the fact that the diet is somewhat outdated.
• In addition, they see a discrepancy in the fact that the diet does not take into account the calorie content of food , while advocating the separation of carbohydrates, proteins and fats.
• Questioned by skeptics dependence of the entire nutrition system on the glycemic index of foods .
• There is also a reason for criticism high protein food in the Montignac diet.

The complexity associated with the glycemic index is compounded by the fact that it is not constant. The glycemic index is different for fresh and not-so-fresh foods; it varies for the same food prepared in different ways.

According to experts, the weak point of the diet is that its author’s approach to Michelle Montignac does not pay any attention to them, placing responsibility for losing extra pounds solely on the diet.

At the same time, doctors’ reviews of the Montignac diet can also be found positive. Important, that People on a diet do not feel hungry and do not feel any particular restrictions in food.

“I’m against diets, but still I really liked this one, just the way I like it. And you can sit on it for the rest of your life.

And this is the Montignac diet.

The idea is simple: exclude foods with a GI (glycemic index) of more than 35.

After all, this allows you not only to lose weight, but also to normalize blood vessels and get rid of cholesterol.

There are many foods with low GI, so the diet will be varied and fats and proteins are not excluded (the recommendations for them are simply followed), and therefore balanced.

Another thing I don’t even know is a plus or a minus - you are allowed to drink wine. You won’t find this everywhere and not in all diets.

As with any diet, there are some disadvantages, but compared to others, I think they are not significant (you can first look at the table of foods with GI<35).

So eat right and stay healthy!”

Experts who welcome the diet talk about the correct focus of the method. In studies conducted by a Canadian university over several years, changes in blood triglyceride levels were noted at the very beginning of the diet.

If you search on the Internet for reviews of those who have lost weight on the Montignac diet, the real the effectiveness of the food system proposed by the French . People write about how they managed to lose 10-12 kilograms in six months. Thanks to this diet, someone lost 16 kg in five months, and someone, having chosen this style of eating for themselves, lost as much as forty kilograms over the course of two years.

Inna, 27 years old: “I used to be fond of mono-diets and ate everything: buckwheat, rice, kefir, dried fruits, even dark chocolate. The result is always the same - the lost weight comes back. Therefore, I started looking on the Internet for systems for slow, healthy weight loss and came across the Montignac diet. Here it is allowed to consume foods with a low glycemic index (up to 35) in large quantities, and the rest - in moderation. It’s convenient that you don’t need to count calories. When preparing a diet, you simply check the foods against the table. I liked the Montignac diet because I hardly felt hungry. The only difficulty was giving up sweets. I’ve lost 8 kg in 3 months and I’m not going to stop.”

Veronica, 31 years old: “The Montignac diet is effective, but it is not suitable for those with a sweet tooth and gourmets. My husband couldn’t stand it even for a week, and I’ve been in jail for 2 months. On the scales - minus 4.5 kg. I mainly eat vegetable salads, beans, chicken fillet, mushrooms, and low-fat milk. I fell in love with dark chocolate (70% cocoa), although previously I only ate milk chocolate. I hope when I move on to phase 2, the lost kilograms will not return.”

Natalya, 25 years old: “Nutrition according to Montignac is another pseudo-healthy system from a nutrition guru. For some reason, everyone writes that there is no feeling of hunger on this diet. Are you kidding me??? Due to the fact that you have to eat foods with a low glycemic index, blood glucose is constantly low. And this is not only hunger, but also fatigue, irritability, and loss of strength. On Montignac (at least at the beginning) you cannot even eat such normal foods as potatoes, carrots, beets, and pumpkin. They supposedly contain tons of sugar. Many fruits are included in the “black” list, and sweets are generally a universal evil. I was on the Montignac diet for 3 days and almost fainted from weakness. I don’t want any more, thank you.”

Vlad, 39 years old: “Today is exactly one year since I have been on the Montignac diet. I lost weight from 118 to 83 kg (my height is 180 cm) and I feel great. Previously, my legs would swell and my stomach would periodically hurt, but now these problems have disappeared. It's hard to get through the first phase. It seems like you don’t need to count calories, but in fact you eat low-calorie foods: vegetables, unsweetened fruits, milk, lean meat. Then you can eat almost everything, but in moderation. I decided for myself that I would continue to eat according to Montignac unless nutritionists come up with something better.”

Vladimir, 29 years old: “I learned about the Montignac diet from a friend on a social network. She lost so much weight in a year that she turned into a real beauty. I myself couldn’t boast of an ideal physique, so I decided to try it. I sat from February to June and lost 8 kg. But as soon as I returned to a normal diet, I gained 12 kg in six months. My friend is still sitting there, but I can’t do this - without fried meat, flour, sugar. And what they write about the restructuring of metabolism on the Montignac diet is complete nonsense.”

Everyone's results are different, of course. But anyone can lose 5 or 6 kilograms in 2 months of dieting.

Unlike other diets with strict time frames and food intake restrictions, the Montignac method offers nutrition balanced by the chemical and biological properties of foods. Regulating proteins, fats, and carbohydrates in food speeds up metabolism, reduces weight, reducing the risk of vascular diseases and diabetes.
When processing “bad” carbohydrates, excess glucose causes the body to increase insulin production, weakening the effect of pancreatic lipase on the breakdown of fats and causing the accumulation of excess weight. When digesting foods with low sugar content, a small amount of glucose formed in the blood does not disrupt the functioning of the pancreas.

The essence of the method is to separate carbohydrates, fats and proteins during each meal. To lose weight and improve the health of the body, eat foods with a glycemic index (GI) below 55, excluding foods with an index greater than 70, which increases the risk of developing diabetes.

IMPORTANT! Transferring patients with pancreatic diseases, diabetes and vascular pathologies to the Montignac diet improves the patients' condition by 45-65%!

General menu requirements

1. Eating fatty and carbohydrate foods at different times, with a break of 2 to 4 hours.
2. Introduction of a three-time meal regimen, abolition of any.
3. Refusal to consume sugar and products containing it.
4. Cancellation of the consumption of white bread, if impossible - replacement with bread from.
5. Elimination of drinking coffee, black tea, alcohol, switching to drinking vegetable juices without sugar and fruit teas and infusions.
6. Removing vegetables and fruits with a high starch content from the menu.
7. Refusal of appetite-inducing seasonings.
8. Daily consumption of 2 to 3 liters of pure water.

IMPORTANT! Compliance with the requirements for two months helps to change your diet, normalize your metabolism and reduce your body weight by 15-20 kg!

Rules for using the diet

The diet is divided into two stages:

1. Cleansing the body in parallel with weight loss. The duration of the stage is determined by the presence of excess body weight and the feeling of personal comfort at the end of the stage. The recommended combination of proteins, fats and carbohydrates when consuming foods with a GI below 50 reduces the release of insulin into the blood and prevents the “depositing” of new reserves. The consequence of this is an increase of 25-45% in energy costs for food processing, which helps burn previously accumulated fat.
2. Consolidation of achieved results. After consolidating the diet and stabilizing weight, periodic consumption of foods with an increased index is allowed while monitoring health status. Maintaining a healthy diet throughout your life prolongs longevity.

IMPORTANT! Preliminary medical consultations protect against complications when using the diet!

Glycemic index

The amount of glucose that enters the bloodstream after food is digested is called the glycemic index (GI), or body glycemia. Regardless of the time of consumption of carbohydrate products and the composition of carbohydrates, the peak value of blood sugar is established 20-40 minutes after eating.

Weight gain by the body is determined by the amount of insulin obtained from the digestion of glucose. The higher it is, the greater the risk of weight gain. An increase in blood glucose occurs after consuming a product with a high GI, for example: honey. A slight increase in glycemia is caused by the consumption of green vegetables, a product with a low index.

Rules of the first stage of the Montignac diet

A prerequisite for the first stage is the consumption of foods with a GI of no more than 53 units. It is recommended to introduce mushrooms, seafood, fish, meat, salads with olive oil into the diet, replacing butter, margarine and carbohydrates with fruits and vegetables.

The fiber in fresh fruits actively reduces blood sugar. The consumption of pasta and bread made from low-grade flour with bran is encouraged. Coffee, sweet drinks and alcohol are prohibited.

The end point for the end of stage 1 is weight stabilization and adherence to a diet; the duration can last from 2 to 10 months.

Weekly menu of stage I

Monday

• Breakfast: fruit juice without sugar, weak black coffee, bun.
• Lunch: White wine, vegetable salad with olive oil dressing, red meat entrecote with green vegetables, berry tea.
• Dinner: vegetable soup with vegetable oil, mushroom omelet, cottage cheese 1% fat, clean water.

Tuesday

• Breakfast: scrambled eggs and bacon, orange juice, coffee with milk.
• Lunch: red vegetable salad, grilled sea fish, cheese, mineral water.
• Dinner: kohlrabi cabbage with cheese, vegetable salad, sugar-free yogurt.

Wednesday

• Breakfast: cottage cheese 1% fat, toast with butter, weak coffee.
• Lunch: boiled beef in tomato sauce, fish appetizer, herbal tea.
• Dinner: green borscht, bacon, low-calorie yogurt, purified water.

Thursday

Friday

• Breakfast: fruit juice, second grade toast, coffee without sugar.
• Lunch: A glass of dry white wine, grilled sea fish with vegetable salad, mineral water.
• Dinner: lean pork with, tomato salad, fruit tea.

Saturday

• Breakfast: 1% fat cottage cheese, wholemeal toast, vegetable juice or tea.
• Lunch: lean beef in tomato sauce, raw vegetables, mineral water.
• Dinner: Vegetable soup, boiled fish, green salad, juice without sugar.

Sunday

• Breakfast: white wholemeal bread, low-fat cottage cheese, weak coffee.
• Lunch: green bean and celery salad, boiled pork, fruit.
• Dinner: vegetable soup, boiled chicken breast, fruit tea.

Stage II diet

Maintaining a stable weight and improving the health of the body is the goal of the second stage, which can last as long as desired. It is allowed to periodically introduce dishes from potatoes, fats and carbohydrates into the stage I menu.

White, dry and semi-dry wines are allowed. The consumption of sugar, glucose, butter and white bread made from finely ground flour is prohibited. If necessary, to prevent and stop weight gain, you must adhere to the first stage diet for 2-3 days.

Cooking recipes

1. Chicken barley soup with vegetables

Required Products:

• 2.5 liters of water;
• 0.7-1.0 kg chicken fillet;
• incomplete glass;
• 3 pcs. sliced ​​yellow carrots;
• 3 pcs. chopped celery;
• 2 pcs. chopped onion
• 1 tbsp. l. olive oil;
• 2 chopped cloves of garlic;
• 1 PC. bay leaf;
• a third of a teaspoon of marjoram and rosemary;
• black pepper and salt as desired;
• fresh herbs;
• 1 spoon of lemon juice.

Preparation:

The pearl barley is soaked in water for 7-8 hours in the evening. Before boiling chicken fillet, it is necessary for 5 minutes. fry celery, onion, carrots, garlic in boiling oil. After frying, you need to bring the volume of the dish to 2 liters with hot water and add chopped chicken fillet. Washed barley, spices and salt are added to the boiling soup, the temperature is reduced - the dish is ready within 1 hour.

The quantity of ingredients is not strictly specified. Before marinating eggplants cut into rings salt and infuse for 30 minutes. After rinsing the bitterness with water, the eggplants are again salted and quickly fried in vegetable oil.

Cooled fried vegetables are laid out in layers in a tall bowl, alternating layers with chopped garlic, herbs and vinegar. After 1-2 hours, the dish can be eaten hot or cold.

3. Scrambled eggs with tomatoes and bell peppers

Required Products:

• 5-6 pcs. chicken eggs;
• 2-3 pcs. tomato;
• 1 PC. bell pepper;
• 4-5 chopped olives, herbs;
• 50 gr. vegetable oil.

Preparation:

Place tomatoes and bell peppers with the seeds removed in a single layer on heated oil in a frying pan. After 5-7 minutes. After stewing the vegetables, chicken eggs are added to the frying pan. Salt is added to the dish, as well as olives and fresh herbs after cooking.

Advantages and disadvantages of the Montignac diet

Advantages:

• Acceleration of metabolism, normalization of the pancreas, weight loss and stabilization.
• Availability of products and ease of adherence to the diet.
• There is no ban on the use of table salt.

Flaws:

• The need to take vitamin and mineral complexes due to the limited supply of essential substances from food.
• Avoiding a diet for diabetes.
• Long-term abstinence from alcohol, a long preparatory period for repeating the diet.

The Montignac diet is based on the rule that the cause of excess weight is primarily those carbohydrates that sharply increase blood sugar levels.

The principles of the Montignac diet are simple

• no need to count calories
• you can eat just enough to satisfy your 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 knew that people who suffer from such a complex disease have elevated insulin levels. This hormone, which is produced by the pancreas, transfers some of the glucose from the blood to the cells. The rest of the sugar and insulin are sent to the energy composition, that is, fatty tissue.

If there is constantly excess sugar in the blood, the pancreas works at high speed because it must produce more and more insulin. And more insulin means more sugar reaching 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, among other things, consists primarily of glucose and fructose.

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

Accordingly, carbohydrates that produce moderate amounts of insulin cause large fluctuations in sugar, contribute to obesity and (the glucose level after eating them rises quickly and also falls quickly, because of this it causes a feeling of hunger, and thus forces our body to eat the next portion 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 in the amount of 320 kilocalories.

Hundreds of foods are being studied 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 increases 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 comes from foods with a low glycemic index.

Prohibited foods in the Montignac diet

The Montignac diet prohibits foods with a glycemic index above 50:

• 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.

Products with carbohydrates whose glycemic index does not exceed 35:

• Vegetables: eggplant, green beans, broccoli, red (raw) beets, Brussels sprouts, onions, zucchini, endive, cauliflower, carrots (raw), cucumbers, paprika, tomatoes, leeks, turnips, radishes, lettuce, celery, sorrel, spinach.
• Fresh fruits: gooseberries, avocados, peaches, figs, grapefruit, pomegranate, 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: egg grains, almonds, sesame seeds, poppy seeds, sunflower seeds, peanuts, pistachios, rice (unpeeled only), soybeans.

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 your daily intake should consist of protein foods, that is, lean meat and low-fat milk (cow's milk should be limited to a minimum because it contains a lot of sugar).
Don't forget about legumes too. Protein serves as a building material for tissues and is a source of energy. Provides a feeling of fullness and helps in weight loss.

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

An important principle of supplementing the constituent products

Montignac noticed that digestion processes run correctly when the food contains appropriately matched carbohydrates, proteins and fats.

Carbohydrates with a low glycemic index are best consumed accompanied by protein. For example, radishes with low-fat cheese, barley with low-fat milk, green beans with turkey meat, salad with fish, 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.
The exceptions are: strawberries, raspberries, blackberries and currants. Montignac advises eating peeled fruits on an empty stomach.

Products that provide a lot of fat can be safely served 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 breast with cabbage , but in no case with pasta or potatoes.

Montignac diet - principles and phases

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

You should not eat foods 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 make sure that you 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 grams. protein, 10 low-fat cheese, one egg and 15 gr. nuts

Here are some eating tips:

• Breaks between meals cannot be shorter than 3 hours; after eating food 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.
• Drink large quantities of still mineral water between meals (about 2 liters daily).

Second phase- maintaining the weight gained after losing weight.

If you really set out to maintain your weight after losing weight, then make it a constant rule to consume 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 lettuce 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 kilograms can you lose on the Montignac diet? On the Montignac diet, you can lose 1-2 kg weekly, which is a safe and healthy rate of weight loss.

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

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

Sample menu of the Montignac diet

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

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

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