The main association with the word “diet” is restriction and hunger. Losing weight people should deny themselves sweet, starchy and other harmful foods that you constantly want to eat. That is why many are doomed to failure when losing weight - they simply do not find the necessary willpower. But you can lose weight and at the same time eat tasty and satisfying! The Montignac diet suggests a program without stress and discomfort, but with incredible results!
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Basic principles and rules of nutrition
Michelle Montignac from childhood was overweight and tried many ways to lose weight, but the expected effect did not come - the weight either did not decrease at all, or quickly returned. Then he began to study dietetics more deeply and eventually developed his own methodology, which later received the name in his honor. There is no reason to doubt the success of this program - its author managed to lose 16 kg in just 3 months!
The main and only principle of this method of losing weight is to control the glycemic index (GI) of food.
The fact is that any food, getting into the body, gives up its beneficial substances. Carbohydrates contained in foods release glucose. The rate of splitting - this is the glycemic index, which affects the amount of glucose in the blood, which, accordingly, causes a feeling of hunger. The slower the breakdown of foods, releasing carbohydrates, the longer the person remains more full, and the lower the GI.
Earlier, GI was used to control the nutrition of patients with diabetes, but Montignac was the first to apply this knowledge in the field of dietetics and turned out to be right - control over the consumption of carbohydrates is the main and only principle of his diet. There is a special table with already calculated GI, which must be checked when consuming food.
GI is divided into three types:
- low - up to 55 units;
- medium - from 56 to 69 units;
- high - 70 and above units.
The daily intake of carbohydrates is 60-180 units, depending on the initial body weight.
In this case, you can consume everything without exceeding the norm of carbohydrates, trying to follow the basic rules of weight loss:
- Eat balanced, consuming a lot of vegetables, fruits and herbs.
- Drink the required amount of clean water - 1.5-3 liters per day.
- Refuse alcohol, carbonated sweet water, sauces and white sugar.
- Stop consumption of sweets and flour products.
- Eat often, but in small portions. The maximum break between meals should not exceed 3 hours.
- Walk for at least 20 minutes a day.
- Engage in any sport 3 times a week.
Following simple recommendations and controlling the GI of consumed products, you can not only lose weight, but also strengthen the body as a whole, improve well-being.
Montignac diet phases
The Montignac weight loss technique contains two main phases, the duration of which is controlled by the losing weight.
Each of them has its own purpose and rules:
- The first is aimed at losing excess body weight, cleansing the body of excess glucose and toxin stores. At this stage, a person learns to abandon the harmful components of food and forms new eating habits, getting used to eating properly. The phase implies the restriction of products whose GI is over 35-40 units, and the use of a large amount of protein (1.3-1.5 g / kg weight).
- The second is aimed at consolidating the results and preventing possible disruptions. It is not as strict as during the first period, which allows the use of products with GI of 40-60 units. At this stage, a person with sufficient freedom in nutrition independently forms his diet, practicing the skills and habits acquired during the first phase.
This technology not only allows you to develop new eating habits and get used to healthy food, but also lose weight significantly.
Read also:2 week egg diet
Advantages and disadvantages
The main advantage of this diet for weight loss is weight loss with low stress for the body, general recovery. Everyone needs glucose control, because eating improperly, absorbing harmful carbohydrates, a person thereby raises blood sugar. As a result, the body ceases to recognize the hormone insulin, which over time leads to diabetes and obesity. That is why the Montignac diet is especially useful for patients with stage 2 diabetes, as well as in the presence of cardiovascular diseases.
In addition, the diet has a number of advantages:
- Prevents excess weight gain.
- It is the prevention of various diseases.
- Improves overall well-being and metabolism.
- Virtually no contraindications.
- It does not contain strict restrictions on food.
- Gives excellent results in a short time.
- Develops the right eating habits and skills.
Of course, before starting weight loss, it is recommended to consult a doctor to prevent possible health complications. Especially this should be done to patients with diabetes mellitus or suffering from renal failure.
For some people, the Montignac diet is uncomfortable for several reasons:
- It is difficult to remember the division of food.
- It is necessary to constantly check the table.
- It does not give instant results.
- It is problematic to observe outside the home.
You should not mindlessly stick to this technique simply because celebrities or friends have recommended it.Losing weight is a complex process that requires determination, patience and, most importantly, must be meaningful.
Detailed menu for the week
It is best to set up a menu for a week in advance, so that the absence of permitted foods could not violate the diet and lead to overeating with the “forbidden”.
When compiling a diet, the first time is to be sure to check the GI table.
A sample menu of the Montignac diet for the week will look like this.
| Day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Sugar free coffee Orange Oatmeal Low-fat oatmeal milk | Baked fish Coleslaw with a little olive oil Green tea | Vegetable Soup 2 slices of natural ham A glass of skim yogurt |
| Tuesday | Skim cheese An Apple Sugar free coffee A handful of dried apricots | Vegetable salad with feta cheese Tea Up to 2 slices of cheese | Baked Chicken Breast Cucumber Kefir (2% fat) |
| Wednesday | Mandarin Tea Barley porridge | Baked fish and vegetables Tea | Stewed mushrooms Chicken breast Yogurt |
| Thursday | Oatmeal Sweet cherry Tea | Grilled beef Cucumber Salad An Apple | Cooked Lentils Tomato salad Tea |
| Friday | Cottage cheese Rye bread Coffee | Baked Cauliflower 2 tomatoes Juice | Brown rice Cherry tomatoes A pair of boiled eggs |
| Saturday | Omelette Up to 2 natural sausages Coffee | Carrot and Cabbage Salad Three boiled eggs Kefir | Baked fish Hard Pasta Kefir |
| Resurrection | Cottage cheese 2% Coffee Bran bread Mandarin | Baked rabbit Vegetable salad | Allowed Fruits and Berries Cottage cheese Tea |
As a snack, you can use the fruit left after breakfast or lunch, as well as sour-milk non-fat drinks. Be sure to give up sugar, jam, jams and cakes.
In the second phase of losing weight, you can use substitutes, for example, stevia, but it is better to do without them. The menu remains the same, but gradually products with a higher GI are added to it: sweet yogurts, kiwi, potatoes, etc. Carbohydrates can be consumed in reasonable quantities, observing the daily norm.
Cooking recipes
The most common diet recipes include cooking meats, soups, and healthy sweets. Below are three quick and easy recipes that can form the basis of nutrition.
Chicken breast
To prepare juicy poultry meat, you need 300 grams of fillet, a glass of natural low-fat yogurt, seasoning to taste.
Instruction:
- Rinse the breast well, beat off slightly.
- Grate with spices.
- Put the meat in a mold, pour the yogurt on top.
- Bake for 25 minutes at 180 degrees.
Chicken fillet can be replaced with beef or other lean meat.
Vegetable Soup
The basis of the first course consists of any vegetables that are allowed and have the necessary GI. It will take onions, chicken or vegetable broth, two medium zucchini and ½ cup low-fat cream.
Cooking method:
- Cut vegetables into half rings.
- Fry in water in a pan until soft.
- Transfer to a pan, add spices to taste, as well as cream with broth.
- Beat everything with a submersible blender until smooth, then heat the soup to a boil, serve hot. Zucchini can be replaced with champignons or broccoli.
Curd Cupcakes
Obtained from products with low GI, such pastries can be eaten without fear. The presented recipe really helps out the sweet tooth. For its execution you need low-fat cottage cheese (300 g), one protein, 2 tablespoons of oat bran and 100 grams of dried apricots. You can add stevia as a sweetener.
Cooking Instructions:
- Mix cottage cheese in a blender with protein and chopped dried apricots.
- Attach all other ingredients, bring to uniformity.
- Arrange the composition in forms, bake for 30 minutes at 200 degrees.
You can not put raisins in muffins because of its high GI, if possible, do without sugar substitutes.
Exercise Compatibility
Like any other diet, the Montignac technique involves regular minimum loads. But for this you do not need to spend three hours on a treadmill or work with heavy shells. It is enough to go at least 6,000 steps every day and do basic exercises in the morning. If you wish, you can visit the pool or run in the evenings. Athletes are also not forbidden to adhere to this diet, but only after consulting a supervising doctor to avoid health problems.
How many kilograms can you lose weight?
Montignac himself, when developing his methodology, lost about 16 kg in 3 months. But the final effect will be individual for everyone, since the speed of losing weight depends on the initial body weight, metabolic rate, state of health and sports loads. The average results are 2-5 kg per month. A person who constantly adheres to the presented method achieves his healthy weight and maintains it.
What are the contraindications?
There are few contraindications to this technique. The main factor is the age limit - you can not follow this diet if a person is not 21 years old.
In addition, it is recommended to abstain for people who:
- diagnosed with mental disorders;
- metabolic disorders;
- chronic diseases of the gastrointestinal tract;
- there has been surgery in the last 1-4 months.
Any restrictions in the quantity and composition of the diet require consultation with a therapist or nutritionist, especially if a person has a chronic disease or is currently undergoing any course of treatment.
The Montignac diet is a quick and easy way to lose weight without much shock. This is not only a weight loss technique, but also a diet that makes a person slim and healthy.
