Montignac diet recipes. The essence of the Montignac diet: stages, sample menu for the week, recipes Montignac system, eat and lose weight

In an effort to lose weight and stay slim in the future, we must not forget about our health - this is how we can briefly formulate the essence of the Montignac diet. It was developed not just as a temporary way to lose weight, but as a full-fledged lifestyle, and therefore has a minimal number of side effects and unpleasant consequences. At the moment, the Montignac Method is considered one of the best and most balanced diets of the 20th century.

Basic principles, rules and features of the Montignac diet

The first thing I would like to note is that what we usually call a diet, the author himself and his followers proudly called the Montignac Method. That’s it, with a capital “L,” emphasizing that this is not a temporary state of weight loss, but a balanced nutrition system, in fact, a way of life designed to be maintained for at least a very long time, and even better, for life.

This method of long-term and sustainable weight loss was created by Michel Montignac, a French nutritionist who worked for many years in the pharmaceutical industry. The basis for the success of his method lies in the fact that he participated in this system from the inside, since he himself suffered from excess weight and actually invented his own Method for reducing his own weight. His developments are based on the works of diabetes specialist Crapo and Jenkins, who developed the glycemic index.

Thanks to the data used, Montignac was able to lose 15 kg in three months without starving. He concluded that the low glycemic index of the foods he used played a huge role in this. Subsequently, these data formed the basic principles of the Montignac diet:

• Do not get hung up on the calorie content of foods, as this is not always an accurate indicator of their harmfulness or usefulness.
• It is necessary to take into account the glycemic index and focus on products that have it as low as possible. This way the body will receive the necessary energy and will not remain hungry, but will not accumulate excess fat.

The diet consists of two phases:

1. Active weight loss. The duration of the phase is directly related to the amount of excess weight you want to lose. During this time, it is allowed to consume foods whose glycemic index is equal to or below 50.
2. Weight stabilization and control. It's actually a way of life for the rest of your life. At this time, a person is required to understand the internal needs of his body and a reasonable approach to nutrition, taking into account the needs and glycemic index of foods. Food whose index is greater than 50 is also allowed, but in balance to avoid overeating and returning to the original weight.

The Montignac diet involves split meals 4-5 times a day, strict rejection of a number of foods and no less strict restriction of others, but, nevertheless, does not in any way belong to the category of “hunger” diets. It’s not for nothing that his method is called “eat and lose weight.” As with any other method of weight loss, it has its own difficulties and disadvantages, however, it is most acceptable for a modern person and is distinguished by the fact that it can be used throughout life, and is not designed only for a short period, like most extreme diets.

Important! Before switching to the Montinck Method, it is very advisable to undergo examinations and tests, as well as consult with your therapist and nutritionist to eliminate all potential negative health consequences.

List of permitted products in phase 1 and 2

Authorized Products

Separate nutrition according to Montignac involves the complete rejection of some foods and the inclusion of others in the menu. Useful products include the following:

• Buckwheat grain.
• Brown rice.
• Quinoa, or quinoa.
• Lentils.
• Other types of unshelled legumes.
• Eggs in small quantities.
• Lean meats.
• Poultry (not broiler).
• Lean fish such as salmon or mackerel, cod.
• Cheeses.
• Low glycemic fruits: apples, pears, grapefruits.
• Berries with the same characteristics, mainly of northern origin (cloudberries, blueberries, blueberries) in small volumes.
• Vegetables other than yams. Carrots and beets - exclusively fresh.

Permitted products are combined with a list of those that are strictly prohibited:

• Refined white sugar in any form.
• Baked goods, bread and pasta made from white flour.
• White rice.
• Alcohol in any form.
• Coffee and tea.
• Sweet juices and carbonated drinks.
• All prepared foods and canned goods containing sugar.
• Artificial and freeze-dried products.
• Ready-made sauces, including ketchup and mayonnaise.

An important requirement of the Montignac diet is the separation of fats and carbohydrates in one meal. This means that they are not mixed in one dish (that is, potatoes with meat are prohibited), but they can be eaten separately with an interval of at least 3 hours.

To make it easier to navigate the choice of healthy foods, there is a special table of glycemic indexes. Using it, you can easily select components that are ideal for the desired phase of the diet.

Detailed daily menu for the week

In order for phase 1 to be successful, you should create a menu for yourself for the week, which includes a description detailing everything you need for proper nutrition.

Monday

First breakfast

• 2 apples.

Lunch

• Buckwheat porridge without oil (200 g).

• Meat with green vegetables. They can be seasoned with a small amount of high-quality extra virgin olive oil.

• A portion of cheese.

• Fish with vegetable salad.

Tuesday

First breakfast

• 2 pears.

Lunch

• Boiled brown rice, without oil (200 g).

• Fish with a side dish of fresh vegetables.

• Biscuits made from whole grains.

• Lamb chop and grilled vegetables.

Wednesday

First breakfast

• Half a large grapefruit.

Lunch

• Scrambled 2 eggs with spinach, fresh or frozen.

• Boiled chicken and fresh salad with olive oil.

• Baked fish with stewed vegetables.

Thursday

First breakfast

• 2 apples.

Lunch

• Quinoa porridge, without oil (200 g).

• Veal with stewed vegetables.

• Whole grain breads.

• Grilled chicken breast.

Friday

First breakfast

• 2 pears.

Lunch

• Boiled beans (200 g).

• Salmon and fresh vegetables on the side.

• Fish fillet cooked in foil with potatoes.

Saturday

First breakfast

• Half a grapefruit (large) or one whole small one.

Lunch

• Buckwheat porridge (200 g), without oil.

• Baked chicken breast and grilled vegetables.

• Whole grain breads.

• Meat tenderloin with garnish.

Sunday

First breakfast

• A serving of fresh berries (blueberries or blueberries).

Lunch

• Scrambled eggs with spinach, 2 eggs.

• Lamb chop with garnish.

• A portion of cheese.

• Salmon and stewed vegetables.

Montignac recipes

Breakfast according to Montignac is divided into 2 approaches and provides an interval between meals of approximately 2 hours. For the first breakfast, it is suggested to use permitted fruits and berries in small quantities. Second breakfast usually includes porridge from approved grains or cooked legumes.

Montignac recipes exclude the use of canned peas, beans, beans and corn, as they contain quite a large amount of sugar. It is recommended to stew or boil the products. Eggs for breakfast are served in limited quantities, and fruit before scrambled eggs is either not used at all, or the interval between the first and second meals is increased to 3 hours. Fruits and berries are separated into a separate meal and are not mixed with other foods.

Important! If foods need to be fried, fat should be avoided. Preference is given to grilling, baking or frying in a dry Teflon-coated frying pan.

The simplest recipes for the Montignac diet phase 1:

Scrambled eggs with spinach

• To prepare Montignac scrambled eggs, you need to use fresh chicken eggs and well-washed chopped spinach. It can be fresh or frozen. If it is a frozen product, then it is placed in a frying pan without allowing it to defrost, so as not to lose the beneficial vitamins.
• The greens are lightly simmered under the lid, then the eggs are beaten in and the dish is cooked until done.
• If desired, the food can be lightly salted and peppered.

Chicken breast with vegetables in its own juice

You can just as easily prepare baked chicken breast with vegetables. It will require:

• 1 skinless chicken breast (too much fat).
• Leek.
• Potatoes - 1 piece.
• Parsnip - 1 piece.

Preparation:

Wash the chicken breast, remove the skin and dry, pepper and salt the meat. Peel the vegetables, rinse and cut into pieces, leeks into large rings. Place the vegetables in an ovenproof dish, place the chicken breast on top and cover tightly. Bake in the oven at 180 - 200 degrees until the meat and vegetables are cooked.

Grilled lamb

You can cook lamb just as easily and quickly. You need to choose young and lean meat, trim off excess fat if you find it. Wash a piece of meat, dry it and marinate for 1 hour in red wine with the addition of chopped shallots and spices. Then the prepared meat is removed from the marinade, the liquid is allowed to drain thoroughly, placed on the grill and fried on all sides.

The finished meat should have a beautiful brown crust, and the inside should be pink, tender and aromatic. This meat goes well with a salad of fresh vegetables, seasoned with a few drops of Extra Virgin olive oil.

To prepare the dish you will need:

• 1 kg tenderloin, thigh or rack of lamb.
• 2 pcs. shallots.
• 2 cloves of garlic.
• Spices to taste.
• Young cabbage, fresh cucumbers, tomatoes and herbs for salad.

Approximately 150 - 200 grams of prepared meat will be used per serving. Using the same principle, you can cook other types of meat and fish, without marinating in wine.

Spaghetti Montignac is a very special product made from whole grain flour. Their glycemic index is 10, and our usual pasta is at least 50. This spaghetti can be included in your menu without fear, the main thing is not to season it with fatty sauce. The ideal pairing is spaghetti plus chicken or fish or seafood. Otherwise, cooking the dish is no different from cooking regular spaghetti.

Pros and cons of the Montignac Method

Among the undoubted advantages that the Montignac diet has is a decrease in blood sugar levels, which is especially important for people with a tendency to diabetes. It helps stabilize sugar levels and keep them at the same level for a long time, which undoubtedly has a positive effect on human health. But it should be borne in mind that nutrition according to the Montignac Method is not ideal and has its drawbacks.

Let's start with the fact that this is not a diet in the literal sense of the word, and if you abandon the Method, all the lost kilograms can successfully return to their place, and also bring unexpected and uninvited “guests” with them. So the Montignac diet is a certain way of life and nutrition for the rest of your life. Further, the diet does not take into account the individual tastes of people, you have to completely rebuild your diet, and some recommended products are simply very expensive or impossible to find in any supermarket.

Important! Basically, the Montignac diet is very good for people with a lot of excess weight. On it, they can actually lose significant weight and maintain their ideal weight constantly (subject to diet). For those whose weight is close to normal, the Method may not give a pronounced effect, so they will still have to reduce the calorie content of foods and take into account this specific feature in their menu, and not just the glycemic index.

A unique nutritional system was developed by the Frenchman Michel Montignac specifically for women. The problem of excess weight was well known to him: Montignac had been overweight since childhood, which caused him discomfort. No matter what he did, no matter what diet he went on, if the kilograms went away, it was for a short time, and then they returned in double volume. Montignac is an economist by training, but he has always been interested in pharmaceuticals. Later, he began to study processes related to metabolism in order to finally solve his problem of excess weight. Montignac managed to lose weight and maintain the result. Having developed a unique nutrition system, the nutritionist lost 16 kg in three months, and later they did not return. The Montignac method was a real breakthrough in nutrition. It turned out that you can allow yourself a lot and lose weight.

Michel Montignac is the author of 20 books about proper nutrition and weight loss. But his most famous work is “I eat, therefore I lose weight.” It was published in 1987, and then it was literally swept off the shelves of bookstores: many wanted to learn the secrets of effective weight loss without serious restrictions.

Glycemic index or basics

Montignac, studying the causes of excess weight, realized: extra pounds do not appear from the quantity and calorie content of food consumed. It's all because of the glycemic index (GI). The diet is dominated by foods with a high index - a large amount of glucose enters the blood. This causes insulin levels to increase, resulting in the accumulation of fat. If the product has a low indicator, then sugar does not release. You can eat such food without thinking about quantity, and what’s most surprising is that you lose weight. Michel Montignac's diet is based on this theory: there are “bad” foods that make you gain weight rapidly, and “good” foods that help you lose weight.

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

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

Table - Product indexing

Those losing weight will have to give up sugar. But there are no restrictions on salt, as in many diets. The basis of the food system is vegetables, fruits, dairy products, lean meat, sea and river fish. With such a diet, you don’t have to worry about hunger.

Main principles

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

• Focus on “good” products. First you will have to monitor the indicator of each dish. Hang the printed chart on your refrigerator. This will make it easier to plan your daily diet. Soon you will remember what you can and cannot do, and you will rarely refer to the list.
• Fats and carbohydrates separately. Mixing is not allowed within the same meal. During the period of weight stabilization, rare “breakdowns” are acceptable, but first you need to carefully monitor the implementation of the nutritionist’s recommendations.
• Avoid feeling hungry. Montignac is sure that hunger is the worst enemy of those losing weight. The body immediately adapts to work in a stressful mode and begins to accumulate excess. The nutritionist recommends not skipping meals, there should be at least three. It is advisable to establish a routine: eat at the same time every day.
• For breakfast - fresh fruit. It is important to start the day right - with juicy fruits. They should be consumed on an empty stomach. Fruits activate the intestines and are perfectly digestible.
• Replace white bread with black/gray bread. There is no need to give up bread. The nutritionist believes that there is “right” and “wrong” bread. The “right” kind (gray, black, wholemeal flour) does not make you fat.
• “No” to sugary drinks, store-bought juices and soda. They contain a lot of sugar, which means they have a high GI. The synthetic additives that manufacturers use will also not bring any benefit. An alternative is freshly squeezed juices, unsweetened tea, herbal infusions. You can drink coffee, but only without caffeine.
• Establish a drinking regime. Drink plenty of water. The mandatory norm is two liters. Mineral is suitable, but always non-carbonated. Liquid is needed to normalize metabolism. You cannot drink water immediately before meals and during meals, during breaks - as much as you like.

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

Cons and pros

The nutritional system that Montignac proposed revolutionized the idea of ​​diets. The method has many advantages, but it is not without its disadvantages. The table will help you evaluate the advantages and get acquainted with the disadvantages of the Montignac diet.

Table - Advantages and disadvantages of the Montignac nutrition system

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

• Exchange processes. By adhering to the French method, you can normalize your “lost” metabolism.
• Digestion. The diet improves the functioning of the pancreas and gastrointestinal tract.
• Heart and blood vessels. The nutritional system helps prevent the development of cardiovascular diseases and type 2 diabetes.
• Female organs. Doctors recommend using this method of nutrition for women with PCOS (syndrome): “low” foods will help stabilize weight, normalize hormones, and protect the pancreas.

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

Who is not suitable for?

The diet is suitable for men and women of all ages, but is not recommended for adolescents during puberty. If you have chronic diseases, it is better to consult your doctor before starting a diet. The main contraindications for such a nutrition system:

• kidney diseases;
• some gastrointestinal diseases;
• metabolic disease;
• postoperative period;
• reduced immunity as a result of long-term illness.

During pregnancy and while breastfeeding, you cannot start a diet. During these periods, it is important to receive all the necessary substances, and the French method, although varied, excludes the use of many products.

Never start losing weight by changing your diet if you are not sure about your health. Getting tested is a matter of one day.

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

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

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

The first stage is considered strict, but it is actually easy to complete the distance and wait for visible results. The menu for the “Lose Weight” stage can be varied: there are many permitted products, all you have to do is use your imagination. The “permission” is presented in the table.

Table - List of permitted products by category

You can also eat eggs – both chicken and quail. Be sure to include fruits in your diet. No diet can boast such an extensive list of allowed foods.

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

For clarity: detailed weekly menu

When creating the Montignac diet menu for the week, at first use the list of allowed foods or a table with an index (only those with an index below 40 are allowed). An example of a detailed menu is presented below. Only decaffeinated coffee is allowed, weak tea. It is prohibited to add sugar to hot drinks.

Table - Weekly menu of the first phase

Breakfast is divided into two parts. First, eat fruit, and after 15 minutes start a full meal. Fruits will “tune” the body in the right way - they will activate the intestines.

We consolidate: features of the second phase

Phase 2 of the diet is aimed at consolidating the results that were achieved. The second stage can last as long as you like. The allowed products are the same as in the first phase, but are added to them with an index of 40 - 60. They need to be included in the diet gradually, so the sample menu will not change much at first. You can eat oatmeal cookies in the morning instead of bread, add banana, kiwi, mango to fruits, and replace classic yogurt with sweet ones.

The duration of the phase is determined individually. As before, natural coffee, sugar, carbonated drinks, and “bad” carbohydrates are prohibited. In addition to expanding the diet to include products with an index of up to 60, the second phase differs from the first in four features.

• Sometimes you can mix fats and carbohydrates. To prevent this from affecting your waistline, fatty foods are always consumed in tandem with the main source of fiber – vegetables.
• You can afford alcohol. True, only dry wine, infrequently and in small quantities (a glass at dinner once a week). You can drink alcohol only after eating.
• More fish. Nutritionists recommend eating fish more often during the consolidation stage. It is better to choose species rich in Omega-3 (tuna, salmon, mackerel).
• We include legumes in the diet. Lentils, beans, and peas should be included in your daily diet. They contain a lot of vegetable protein and fiber, which is good for the digestive system. In addition, legumes provide a feeling of fullness for a long time.

The second phase, in fact, is the beginning of leaving the diet. First, foods with a GI of up to 60 are added to consolidate the result, and then the rest are gradually introduced into the diet. After you go out, don’t forget to take care of yourself: don’t overeat, have dinner before seven in the evening, don’t overindulge in junk food.

Losing weight deliciously: 4 recipes for variety

The nutritional system developed by a French nutritionist has acquired an army of fans due to the fact that it promotes the idea of ​​“losing weight can be delicious.” The list of allowed foods is large, so you can eat a varied diet and not necessarily simple dishes. If you think that food should be fun and love to cook, then repeat four popular recipes for the Montignac diet. The dishes will destroy the idea of ​​dietary food, because there is no shame in serving them to guests.

The principle of “work” of the French diet is designed in such a way that you can eat the same foods every day. But the author of the nutrition system himself insisted that the process of preparing dishes is important for losing weight. This is how correct eating habits are instilled, and a person understands that he can enjoy amazing tastes and not be afraid of excess weight.

Chicken breast in yogurt

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

Ingredients:

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

Cooking

1. Pound the chicken breast using a meat mallet.
2. Salt and pepper the meat. The diet does not prohibit seasonings, but do not overuse them.
3. Place the chicken on a baking sheet and pour over the yogurt. Bake until done at 180°C. The time depends on the technique, but on average it takes 20 minutes.

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

Zucchini soup

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

Ingredients:

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

Cooking

1. Cut the zucchini into slices, the onion into half rings.
2. Sauté the vegetables in a frying pan with a small amount of olive oil. Vegetables should not be fried; it is important to remove them from the heat while they are soft.
3. Transfer the stewed vegetables to a blender. Beat. Add seasonings, broth, cream. Mix using a blender.
4. Heat the puree soup on the stove until it boils.

Instead of zucchini, you can use any vegetables that are allowed. Soup with champignons or cauliflower will turn out no less tasty according to this recipe.

Fish solyanka

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

Ingredients:

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

Cooking

1. Clean and gut the fish. Boil broth from the head, tail and fins (three liters of water, a whole onion and carrots).
2. Finely chop the onion and dice the pickled cucumbers.
3. Lightly fry the onion, add chopped cucumbers to the pan. Simmer for three minutes. Add half a cup each of broth and brine to the pan. Simmer for 15 minutes.
4. Strain the fish broth. Chop the fish and boil it in the broth.
5. Add the dressing from the pan to the pan with the broth and fish. Bring the hodgepodge to a boil.
6. When serving, place olives in a bowl (quantity as desired) and squeeze the juice from a lemon wedge.

Boiled carrots are assigned a high GI of 85. But in broth they are needed only for flavor: you won’t eat them.

Curd muffins

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

Ingredients:

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

Cooking

1. Mix cottage cheese, egg white and finely chopped dried fruits.
2. Add bran, vanillin, sweetener to the mixture. To stir thoroughly.
3. Place the mixture into molds. Bake for half an hour at 200°C.

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

Nutritionist opinion

The opinion of nutritionists about the nutritional system invented by Montignac is ambiguous. Many people believe that the method is outdated. Experts are skeptical about not counting calories, but only taking into account the index. In addition, it has been proven that GI can vary depending on the freshness of the product and method of preparation. The fact that the author of the method paid attention only to nutrition, without taking into account the possibility of accelerating the result with the help of physical activity, is criticized. This omission is considered the weakest point of the method.

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

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

Scientist from France Michel Montignac, like most busy people whose work involves mental activity, loved hearty snacks. Eating fast, so to speak on the go, had a rather bad effect on his figure. Namely, the extra pounds forced him to deal with the issue of diets.

He conducted research for several years, which nevertheless yielded results - in 2 months he was able to get rid of 15 kg. The result of his activities was the nutrition system he developed and the corresponding menu, the basis of which is control over the glycemic index of foods.

How to lose weight with the Montignac diet?

The Montignac diet not only involves weight loss, but also prevents weight gain in the future, and is a prevention of type 2 diabetes and heart disease.

The Michel Montignac diet menu is divided into 2 phases:

1. weight loss;
2. consolidation of results.

The duration of both phases is an individual indicator that depends on certain characteristic features for the body.

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After achieving the expected result, the person can proceed to the next phase. It should be noted that a positive result is considered the weight that is comfortable for someone losing weight.

The weekly weight loss menu is based on the principles of a nutritional concept, which based on compatibility and incompatibility of food products. For example, carbohydrates with a glycemic index of over 20 cannot be consumed with fats.

This means that meat is not compatible with potatoes, mayonnaise with pasta and fish. But vegetable crops are suitable for meat and fish.

After fatty foods, you can eat carbohydrates only after 3 hours.

It is very important to know that the Michel Montignac diet does not involve fasting - the diet is divided into 3 meals. But there is one recommendation - the time allotted for eating must be set once and adhere to an approximate regimen.

The first phase is considered the most difficult, because Here it is shown to eat food whose glycemic index does not exceed 50.

It is necessary to exclude the following foods from the diet:

• flour products (GI 80-136);
• bananas (65);
• butter (51);
• corn (70);
• margarine (55).

In the written menu they can be replaced with vegetables.

Allowed components in the approximate menu for the week:

• non-carbonated and sugar-free drinks (green tea has no GI);
• decaffeinated coffee (42);
• eggs (48);
• Tofu cheese (15);
• natural yogurt (35);
• low-fat cottage cheese (30);
• wholemeal bread (45);
• fish (has no GI);
• mushrooms (15);
• seaweed (22);
• shrimp (no GI).

After looking at the sample menu for the week, Michel Montignac's diet may seem easy. Having sacrificed “bad carbohydrates”, people clearly realize that they have given up harmful foods.

To ensure that those who are losing weight do not have problems with calculating GI, many programs and tables have been created for this purpose that calculate a useful index.

Behind During the first phase you can get rid of 10-15 kg. In addition, a person’s entire body is cleansed.

The second stage of the diet Michel Montignac must be maintained throughout his life, i.e. the habit of eating right must be ingrained in the mind. And if you happen to give in and eat “bad carbohydrates,” you need to eat them with vegetable salads with foods rich in fiber.

Nutrition system and products

Michel Montignac conducted many studies and found that a person suffering from obesity consumes too many carbohydrate foods with high glycemic index values ​​in their diet. Therefore, a strict nutrition system and a clear list of permitted and prohibited products were created.

The Montignac diet is based on eating foods with a GI of no more than 50-55. Michelle advises avoiding bread products made from high-grade flour, potatoes, malt and carbonated drinks, sweets and boiled corn.

When creating a sample menu for weight loss for a week, these products need to be replaced. For example, instead of potatoes, you can cook turnips or pumpkin.

In order to lose weight, adding sugar is strictly prohibited. in drinks and food, there is chocolate (except black with 60% cocoa), baked potatoes, grape sugar, bread made from premium wheat, all types of cookies and rice.

The following products are allowed to be included in the sample menu for the week:

• black chocolate;
• legumes;
• dairy products;
• bran bread or Borodinsky;
• fruits (except those that are red);
• vegetables;
• durum wheat pasta.

Foods with a GI over 80 should not be eaten, even if you don’t follow Michel Montignac’s diet. After all, it is they that provoke the overproduction of insulin, which inhibits the processes of fat breakdown.

Second phase of the diet less strict. Preparing a menu for the week Rare exceptions can be made including fatty foods, but sugar is banned forever.

At the same time, if a person has set himself the goal of losing weight, he should not use sugar substitutes - their chemical composition can negatively affect the body.

The second stage allows you to combine carbohydrates with fats. But there is one recommendation: it should be foods rich in fiber.

Menu for the week

An approximate menu for weight loss for a week according to the Montignac diet is made up of products that meet a complete diet, including second breakfast and afternoon snack, which are not excluded.

Based on reviews, three meals a day are enough for a person and no snacks required, but if you do additional physical activity, you can add a light fruit snack at 10 a.m. and at 3-4 p.m.

Montignac diet menu for the week (breakfast, lunch, dinner):

Monday.

1. tangerines and fresh fruit (grapefruit or orange) or green tea. You can add a serving of low-fat yogurt.
2. red cabbage salad with pollock fillet. The salad can be dressed with natural yogurt and flavored with lemon juice.
3. radish salad with sour cream, wholemeal pasta with mushroom sauce dressing, yogurt.

Tuesday.

1. bread with fruit jam without sugar, cottage cheese 0% or yogurt.
2. baked mackerel with dry white wine, turkey chop, lettuce with Tofu cheese.
3. tomato salad, a piece of ham, baked turnips with herbs, cottage cheese.

Wednesday.

1. boiled cereal without sugar (unpolished), can be cooked in soy milk, cottage cheese 0%, fresh fruit.
2. cucumber, yogurt and mint salad, roast beef with lettuce, yogurt.
3. creamed mushroom soup, boiled beans with curd sauce, yogurt.

Thursday.

1. oatmeal with soy milk, cottage cheese, tea.
2. grain bread, green beans with pureed tomatoes, baked sea bream, processed cheese.
3. vegetable soup, salmon steak, spinach stewed in sour cream, kefir.

Friday.

1. brown rice, cheese, fruit (apricot, plum, apple), decaffeinated coffee.
2. quail soup (with eggs and quail meat), radish, cucumber and cabbage salad, 0% cottage cheese.
3. eggplant caviar, stuffed mushrooms (mushrooms, chicken and cheese), kefir.

Saturday.

1. omelette with cheese and herbs, fresh juice, yogurt with fresh berries.
2. pureed pumpkin soup, fried mullet with green beans.
3. vegetable salad with olive oil, rabbit with mint sauce, lettuce, cottage cheese.

Sunday.

1. fried eggs with bacon and cheese, tea and Borodino bread with sugar-free fruit jam.
2. pea soup with chicken, radishes, bran bread.
3. veal kidneys in sour cream with cauliflower, lentils with onions, cucumber and tomato salad, yogurt.

The best recipes for delicious weight loss

Recipes for an approximate weekly menu for Michel Montignac's diet are quite varied. It is very important that in this case, in order to lose weight, there is no need to count the calorie content of dishes and limit yourself in serving sizes.

So, the best recipes for the Montignac diet

Fish soup recipe:

1. You need to add a whole onion and carrots, previously peeled, to the water. Rinse the head and tail of the sturgeon well and place with the vegetables.
2. Fry the cucumbers and chanterelles in olive oil, then add the grated tomatoes and bring to a boil.
3. The prepared fish broth is filtered and the sturgeon fillet is dipped into it; after boiling, the mushroom dressing is added and cooked until tender.
4. Add olives and lemon juice to the prepared dish.

Baked chicken recipe:

1. Beat the whole chicken fillet a little on both sides, add salt and pepper.
2. Place in foil, making an open boat out of it and fill with natural yoghurt.
3. Place in the oven at 180 degrees.

Recipe for cottage cheese and strawberry dessert:

1. Take 4 tbsp. gelatin and dissolve in 200 ml of warm water.
2. Leave to swell for 30 minutes.
3. Add fresh juice from one lemon to the gelatin mass.
4. Heat in a water bath until the gelatin grains are completely dissolved.
5. In a separate container, mix chopped walnuts (100 g), 2 tbsp. grated apple pulp and 50 g strawberries.
6. Add 300 g of cottage cheese 0% and 100 ml of yogurt to gelatin, beat everything in a blender.
7. Pour the resulting curd mixture over the fruit and nut filling.
8. Leave to harden.

According to rough estimates, there are more than 20,000 diets in the world! But truly effective and healthy ways to lose weight are very rare. One of these rare diamonds in the rough is the Montignac diet, which is balanced in all nutrients and has virtually no contraindications.

Once upon a time, a famous French nutritionist himself suffered from obesity. Young Michel tried fasting, counting calories, and eating modest portions. But, alas... Then Montignac took up the study of the human digestive system, the mechanisms of fat deposition and its burning. And he quickly came to some disappointing conclusions:

• it is useless to count calories and go hungry (Montignac, one of the first in the world, substantiated the fallacy of the calorie theory from a scientific point of view in his book “Secrets of Nutrition for Everyone, Especially for Women”);

• If an obese or overweight person wants to be slim, he will have to change his gastronomic habits once and for all.

Why "disappointing"? Because it turns out there is no magic fat/thin switch. This means you will have to learn to plan your diet again. And Montignac learned, and at the same time taught thousands of people (the book “Dine and Lose Weight” sold half a million copies!). The only catch is to decide to make serious changes in your life. If it works, the weight will certainly come off. Reviews about the method are wonderful, both from ordinary people and from professionals - in the first month you can really get rid of 15 kg without the risk of harming your health and even with obvious benefits for your general condition.

Michel Montignac's diet is a partially separate diet. The main prohibition concerns the consumption of carbohydrates: “bad” carbohydrates and fats cannot be mixed, and “good” carbohydrates can be combined with fats only occasionally, and in reasonable quantities.

“Bad” carbohydrates include foods with a high glycemic index (GL). They are the ones who turn what you eat into excess weight, especially if there were saturated fats on the plate. Montignac was the first to suggest taking GL into account in the fight against obesity; subsequently, his ideas were adopted as the basis for many health nutrition programs for heart patients, diabetics, etc.

In order not to confuse anything, a table of products will help you (print it from any website or write it down and hang it on the refrigerator).

GL above 50 (“bad” carbohydrates that need to be eliminated for a while)

• sugar, honey, chocolate bars and all sweets;
• white bread, muffins, cookies, pasta made from premium flour;
• white rice, muesli, popcorn, corn and corn flakes;
• beets, carrots, potatoes, melon, bananas.

GL below 50 (“good” carbohydrates that do not lead to weight gain)

• brown, brown and any other brown rice;
• whole grain bread or wholemeal flour;
• any unprocessed cereals (unrefined, not steamed), rolled oats;
• pasta made from unrefined wholemeal flour;
• high-quality chocolate with a cocoa content of at least 60% (bitter black without additives);
• fresh berries and fruits, canned without sugar in their own juice;
• green vegetables, tomatoes, salad greens, mushrooms;
• any dairy and fermented milk products without added sugar or sweeteners;
• peas, beans, lentils.

It’s easier with fats – we define saturated and unsaturated lipids. Saturated fats are deposited on the sides and are generally harmful to the body, so we use them in moderation (butter, fatty cottage cheese, any fatty meat, rich rich broths). At first, you will have to exclude all sausages, smoked meats, all semi-finished products and all products containing palm and cooking fats. On the contrary, we include healthy lipids in recipes as often as possible. These are high-quality sea fish and unrefined vegetable oils.

Proteins, animal (lean meat and cheese, eggs, any fish) and plant (nuts, beans and grains), are necessary for the body and must be present in the diet. We must not forget about fiber, otherwise problems with the gastrointestinal tract will arise.

First phase of the diet

This is a particularly difficult period, as you have to plan a menu for the week while getting used to a new way of life. It’s difficult for some to give up sweets, for others it’s unbearable to live without potatoes, but this is temporary. As soon as the weight returns to normal, all “harmful” foods will return to the diet, with some reservations.

Read also: Diet "Minus Dinner": practical and healthy weight loss

But you have a large selection of products and there is no need to eat the same thing every day or strictly write out the menu. Do you want meat? Please. Do you want fish? Yes, whatever, but remembering the essence of the Montignac diet - never mix fats and carbohydrates with high GL in one meal. Another plus is that you don’t need to strictly limit portions. You can eat as much as you want.

• a diet without sugar, without saturated fats and “bad” carbohydrates;
• eat three times a day, at about the same time;
• eat calmly, without rushing;
• give up alcohol and strong coffee. Completely (during the first phase);
• prepare juices from fresh fruits and vegetables; give up store-bought juices forever;
• enrich your diet with fiber, without its help you won’t be able to lose weight;
• After a carbohydrate meal, wait at least three hours before eating foods rich in fat. And vice versa.

Second phase of the diet

The second phase lasts your entire life, and begins as soon as the results of the first phase satisfy you (that is, when your weight returns to normal). Continue to follow all the recommendations, but now you can deviate a little from the strict rules:

• sometimes a combination of fats and carbohydrates is acceptable, but in tandem with a decent amount of fiber (a salad of fresh vegetables or fruits is ideal);

• try not to eat sweets, but instead of sugar it is better to use a substitute (for sweetening drinks and when preparing any desserts);

• eat more berries, fish, do not forget about the benefits of vegetable oils, beans and wholemeal flour (for preparing any dishes, grain bread or wholemeal);

• do not drink alcohol on an empty stomach; before drinking an alcoholic drink, eat a piece of cheese, crab or vegetable salad;

• if you really want to deviate from the menu, try to “distribute” indulgences throughout the day. You shouldn’t break all the rules at once during one meal. And don’t “punish” yourself the next day, just return to a healthy diet.

In fact, there are many more recommendations; the most important aspects are highlighted here. In his books, Montignac gives a sample menu, talks at length and in detail about the process of digestion and fat deposition, the mechanism of weight loss and the psychological side of the diet. The author's works are freely available, absolutely free - read for your health!

For most people, diets mean terrible agony and starvation, stress due to bans on favorite foods, and the pounds quickly returning, and even in double the amount. Many women and men are unable to lose weight, despite numerous restrictions; as a result, they stop taking care of themselves and put weight loss on the shelf.
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.

📌 Read in this article

Legend of the appearance

As usually happens with someone of genius, the inventor had no intention of becoming famous. Michel Montignac sought salvation for himself. Due to the nature of his official duties, he had to frequently visit restaurants and dine with clients. He did not monitor the quality and quantity of food he ate at all. Soon all this began to affect his figure.

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

The essence of Michel Montignac's diet

The basis of losing weight using this method is not careful and strict restrictions, but a healthy and proper diet. The main principle of Michel Montignac's diet is to take into account the glycemic index of foods when creating 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 eating, the body releases the hormone insulin, which is responsible for metabolism. Thanks to it, the blood distributes sugar faster and more widely to various tissues, including fatty tissues. In addition, it enhances the production of carbohydrates in the liver, after which they are dumped back into this tissue. This is how weight gain occurs.

The peculiarity of Michel Montignac's diet is the consumption 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 fat layers, and weight will not increase. And what is already stored will be spent on “life support” of the body.

Positive and negative aspects of losing weight

When planning to follow the Michel Montignac diet, a person must take into account its pros and cons. The undeniable advantages include:

• systematic and sustainable weight loss;
• reducing the risk of obesity;
• preventing the occurrence of diseases of the cardiovascular system;
• prevention of type 2 diabetes;
• reduction of “bad” cholesterol;
• cleansing the body of toxins and waste;
• general health.

However, this method of eating has its disadvantages, such as:

• psychological tension due to compliance with product compatibility;
• spending a lot of time preparing dishes (Montignac recommends doing this by steaming or low heat);
• inability to follow the principles of the diet everywhere - at a party, in a restaurant, at events;
• This menu is not suitable for people suffering from diabetes and diseases of the gastrointestinal tract, kidneys or liver.

Despite all the dietary 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 you can lose weight safely and without the risk of regaining all the lost kilograms.

Method rules

Monsieur Michel Montignac suggests dividing all food into “bad” and “good”. This depends on their glycemic index, that is, the higher the index, the more “harmful” the product is, since it stimulates a rapid increase in sugar levels. The starting point of the diet is 100 of glucose itself. All food products are conventionally divided into several categories.

• The most undesirable ones have a level from 70 to 100. These include honey, white sugar, baked goods made from white refined flour, corn, beer, carbonated drinks, sugary fruits and dried fruits, starch.
• Less dangerous, but subject to reduction in the diet, are food products with an index of 50 to 70. These are bread and pasta made from wholemeal flour, fruits, cereals such as brown rice, millet and rolled oats. They cannot be completely excluded, as they contain vitamins, fiber, and beneficial microelements.
• The most useful products are those 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 “harmfulness” of foods, in order to successfully lose weight and maintain weight, you need to adhere to simple rules of the diet menu:

• To get rid of extra pounds, you need to minimize foods whose index is above 50-60 units. Or eat them, but only accompanied by fiber.
• Combine carbohydrate-containing foods with carbohydrates or proteins, but not with fats.
• Fat-containing foods in the recipe should be paired with protein foods.
• The interval between menus during the day should be at least 3 hours. Moreover, the higher the index, the longer it should take until the next snack.

If a person adheres to Michel Montignac’s diet, he will trigger a weight loss mechanism, and subsequently will not gain weight.

To learn what the glycemic index is, watch 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 menu design features.

First phase

During the initial stage, it is important to eat foods with glycemic
index below 50. You will have to completely eliminate all baked flour products, sweets, butter, potatoes and replace them with vegetables. Bread and pasta are suitable from wholemeal and durum flour.

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

Such foods can be eaten unlimitedly at any time intervals. These include fish, meat without fat, vegetables, non-sugar fruits, berries, mushrooms, eggs, and seafood. Because of them, sugar does not rise very quickly, so fat reserves are not deposited. Thanks to a consistently low level of insulin, the weight loss mechanism is launched.

Second phase

After achieving the desired result in weight, the stage of maintaining 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 weaknesses in the menu of food quality with an indicator 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 increase in blood sugar and 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 follow the Michel Montignac system of the first stage.

Thanks to such nutrition throughout your life, the body is protected from the development of various serious diseases and weight gain.

Menu for weight loss

The Michel Montignac diet does not have any special set of foods for every day, because the amount of time for the first and second phases is not limited. Therefore, everyone who is losing weight can prescribe a menu for themselves, 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;
• porridges cooked in water, for example, buckwheat, rice (brown, unrefined), millet;
• vegetable water soups;
• salads with a dressing of lemon juice and vinegar, balsamic sauce;
• pasta, spaghetti made from durum flour.

Products combined with protein, lipid and carbohydrate-containing foods

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

It is better to build your meals for each day of the Michel Montignac diet according to the following principle:

• before breakfast, enjoy any fruit, as they force the stomach to produce juice, which digests food faster;
• strictly follow the menu: breakfast, lunch, dinner. No snacks.
• drink as much plain, clean water as possible;
• do not season dishes with hot sauces that increase appetite;
• do not add sugar to tea, coffee, cocoa, and it is better to use only freshly squeezed juices;
• minimize starchy foods such as potatoes, since starch is the same sugar;
• give up sugary sodas, and extremely rarely allow alcoholic drinks.

After a couple of months of following 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 tasty 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.

To make the dressing, mix yogurt with spices. The fillet should be washed and lightly beaten. Then pour the dressing over the breasts laid out in a baking sheet and simmer in the oven until cooked. At the same time, spaghetti is cooked; when it is ready, add tomato sauce and finely chopped tomatoes and garlic. Chicken breasts are also placed on the plate. The dish is ready.

Chicken in mustard breading

Ingredients for the recipe: whole chicken, mustard powder, low-fat yogurt, spices. You need to thoroughly rub the whole chicken with a mixture of spices and mustard powder, pour yogurt inside. The chicken is stewed in the oven until cooked. The dish can be served in about an hour.

Vegetable side dish 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 simmer them in the oven, then pour low-fat kefir with herbs and garlic while still hot. Next, the mushrooms and onions are quickly fried and laid out with the potatoes, topped with tomato paste and grated cheese. Separately, cabbage is stewed with tomatoes, herbs, and garlic. Eggplants with tomatoes, garlic and herbs are also cooked separately in the oven.

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

Nut and chocolate cupcakes

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

First, the peanuts are crushed and the whites and yolks of their eggs are separated. 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 which all the ingredients are carefully laid out in molds and sent to the oven for half an hour. The recipe is suitable for a carbohydrate menu.

To learn how to make delicious nut-chocolate muffins, watch this video:

After the Montignac diet

This weight loss nutrition system is suitable for most people, with rare exceptions. It does not involve starvation like other diets. The menu is very varied and offers a rich range of tastes. However, you should not expect instant results. With the help of the Michel Montignac diet, the natural processes of breaking down fat deposits are launched, but the resulting weight remains stable.

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

After the first stage of the diet, people note an improvement in their body condition, mood, lightness and mobility, desire and opportunity for an active life. In addition, many people who lose weight observe positive changes in their health; as a result, they are less likely to experience high blood pressure, pain in the liver, and they forget about flatulence, colic and heartburn. By constantly adhering to the second phase of weight loss, people begin to experience the full range 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 that establishes proper metabolism and the functioning of the whole body. It allows you to “make friends” with your body and learn the specifics of your needs.