Montignac food system menu. Menu and recipes for the Montignac diet for a week: the dream program “Eat and lose weight. Chicken breast on vegetables in its own juice

In the 1990s, French nutritionist Michel Montignac created a diet based on the calculation of 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 dietetics at the world level.

The basic principles and rules of nutrition in the 1st, 2nd phases of the Montignac diet - in the table

Michel Montignac created his nutritional system based on the impact of food on the blood sugar content. The level of such exposure is measured by an indicator called glycemic index (GI) .

Simply put, foods that have a high GI are much larger. 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 lowers the sugar level - the process is stabilized.

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

The 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 vegetable proteins must be combined with each other.

Food rules and permitted foods in phase 1

The first phase focuses on weight loss. To do this, carbohydrate intake should be sharply limited. You can only eat foods containing low carbohydrates, no more than 36 , glycemic index.

At this point, Michel Montignac's diet suggests eating foods that will not spike blood sugar. Due to a well-formulated diet in the body no fat accumulation , and the existing fatty deposits are burned, giving off energy.

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

The table of glycemic indices attached to the Montignac diet is as follows:

Food rules and permitted foods in phase 2

At the second stage of the Montignac diet, special attention should be paid consolidation of the 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 the diet at the expense of permitted foods.

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

The rest of the principles that should be adhered to at this stage are as follows:

• drink without caffeine;
• do not eat sweets in the form of honey, sugar, jam or candy;
• do not allow yourself lemonades and similar drinks;
• refrain from flour and baking;
• bread is only coarsely ground;
• eat a lot of fish;
• Gradually add whole foods, legumes, vegetable margarine to your 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 and carrots, instant soups and purees, white bread, biscuits, corn, beets, melons and bananas, refined rice, premium pasta, sugar and glucose.

Menu for the first 7 days

When drawing up the menu, you should use the lists of approved 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 cod fried 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. Coarse bread with unsweetened jam, decaffeinated coffee with skim milk.
Dinner. Roast beef, salad, cheese slice, fish appetizer. A glass of herbal tea or orange juice.
Dinner. Vegetable soup, low-fat yogurt, cooked beans, or beans. Still water or homemade lemonade without sugar.

Thursday:

1st Breakfast. Fried eggs.
2nd Breakfast. Coffee with low-fat milk, some 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, decaf coffee.
Dinner. Fish fillet with baked vegetables or arugula salad with shrimps, tea.
Dinner. Berries and fruits.

Pros and positive results of losing weight

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

The undoubted advantages of such a diet 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 foods are high in nutritional value.
5. During this nutritional system, a person practically does not have a feeling of hunger.
6. During the diet, the body is saturated with a large amount of vitamins and minerals.
7. The choice of products is wide, a person can make up his 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 system are clearly shown in the photos below:

Diet harm 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 to strain memory too much.

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

• Suffering from mental illness.
• With impaired metabolism.
• Patients with diabetes mellitus.
• Pregnant women.
• During the recovery period after a long illness.
• During postoperative rehabilitation.
• Adolescents 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 the diet.
4. Refusal of alcoholic beverages is required.
5. The diet requires a sufficiently long (about 2-3 months) adherence to it to achieve a result.
6. Difficulty with fat restriction 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?

From nutritionists, you can hear mixed reviews about the Montignac diet.

• Some doctors point out 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 at the same time the separation of carbohydrates, proteins and fats.
• Questioned by skeptics dependence of the entire nutrition system on the glycemic index of foods .
• Criticism is also given by 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 too fresh food, it changes for the same food prepared in different ways.

The weak point of the diet is considered by experts to be the approach of its author to Michelle Montignac, who does not pay any attention to them, blaming them solely on the diet for dropping those extra pounds.

At the same time, doctors' reviews about the Montignac diet can be found positive. Important, that dieters do not feel hungry and do not feel any particular restrictions in food.

“I’m an opponent of diets, but still I just became a fan of my soul, that's how I love it. And you can sit on it at least all your life.

And that's the Montignac diet.

The point is simple: exclude foods with a GI (glycemic index) over 35.

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

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

Another one I don't even know is a plus or a minus - it is allowed to drink wine. Not everywhere and not in all diets you will find this.

As in any diet, there are disadvantages, but in comparison with 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 targeting of the method. In the course of studies conducted by the University of Canada for several years, a change in blood triglycerides was noted at the very beginning of the diet.

If you search 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. Someone lost weight, thanks to this diet, by 16 kg in five months, and someone, choosing this style of nutrition for themselves, dropped as much as forty kilograms over the course of two years.

Inna, 27 years old: “Before, I was fond of mono-diets and did not sit on anything: buckwheat, rice, kefir, dried fruits, even bitter chocolate. The bottom line is always the same - the weight dropped is returned. Therefore, I began to search the Internet for systems of slow, healthy weight loss and came across the Montignac diet. Here, it is allowed to eat foods with a low glycemic index (up to 35) in large quantities, and the rest in moderation. Conveniently, you don't need to count calories. When compiling a diet, you simply check the foods against the table. I liked the Montignac diet because I was practically not hungry. The only difficulty was giving up sweets. I have lost 8 kg in 3 months and I am not going to stop. "

Veronica, 31 years old: “The Montignac diet is effective, but not suitable for those with a sweet tooth and gourmets. My husband could not stand even a week, and I have been sitting for 2 months already. On the scales - minus 4.5 kg. I mainly eat vegetable salads, beans, chicken fillets, mushrooms, skim milk. I fell in love with dark chocolate (70% cocoa), although before I ate only milk. Hopefully, when I go to phase 2, the lost pounds will not return. "

Natalia, 25 years old: “Nutrition according to Montignac is another pseudo-health system from the guru of dietetics. 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 lowered. And this is not only hunger, but also fatigue, irritability, loss of strength. On Montignac (at least in the beginning) you cannot even eat such normal foods as potatoes, carrots, beets, pumpkin. Supposedly they contain tons of sugar. Many fruits fall on 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, thanks. ”

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 were swollen, my stomach periodically hurt, but now these problems have disappeared. It’s difficult to endure 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, low-fat meat. Then you can eat almost everything, but in moderation. I decided for myself that I will continue to eat according to Montignac, if the nutritionists do not come up with something better. "

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

Of course, everyone's results are different. But everyone can lose weight in 2 months of dieting by 5 or 6 kilograms.

In an effort to lose weight and maintain harmony in the future, we must not forget about our health - this is how you can summarize the essence of the Montignac diet. It was developed not just as a temporary way to lose weight, but as a full-fledged lifestyle, therefore, it has a minimum 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 habitually call a diet, the author himself and his followers proudly called the Montignac Method. That's it, with a capital letter, emphasizing that this is not a temporary state of weight loss, but a balanced nutrition system, in fact, a lifestyle designed to be maintained at least for 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 has worked in the pharmaceutical industry for many years. The basis for the success of his method lies in the fact that he participated in this system from the inside, as he himself was overweight and in fact invented his own Method for losing his own weight. It is based on the works of diabetes specialist Krapo and Jenkins, who developed the glycemic index.

Thanks to the data used, Montignac managed to lose 15 kg in three months, while not starving. He concluded that the low glycemic index of the foods he used was extremely important 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 foods that have it as low as possible. So the body will receive the necessary energy and will not remain hungry, but also 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 that you want to lose. At this time, it is allowed to eat foods with a glycemic index 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 be aware of the internal needs of his body and a reasonable approach to nutrition, taking into account the needs and the glycemic index of foods. Food with an index greater than 50 is also allowed, but in balance to avoid overeating and returning to the original weight.

The Montignac diet implies fractional 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 "hungry" diets. No wonder his technique is called "eat and lose weight." As in any other method of weight loss, it has its difficulties and drawbacks, however, it is the most acceptable for a modern person and differs in that it can be applied all life, and is not designed only for a short period, like most extreme diets.

Important! Before switching to the Montynka Method, it is highly advisable to undergo examinations and tests, as well as consult with your therapist and nutritionist in order to exclude all potential negative health effects.

List of Approved Products in Phase 1 and 2

Allowed Products

Separate meals according to Montignac provide for a complete rejection of some products and the inclusion of others in the menu. Healthy foods include the following:

• Buckwheat.
• The rice is brown.
• Quinoa, or quinwa.
• Lentils.
• Other types of unshelled legumes.
• Eggs in small quantities.
• Low-fat meat.
• Poultry (not broiler).
• Lean fish such as salmon or mackerel, cod.
• Cheese.
• Fruits with a low glycemic index: apples, pears, grapefruits.
• Berries with the same characteristics, mainly of northern origin (cloudberries, blueberries, blueberries) in small quantities.
• Vegetables other than yams. Carrots and beets - exclusively fresh.

Allowed foods are combined with a list of those that are strictly prohibited:

• Refined white sugar in any form.
• White flour baked goods, breads and pasta.
• White rice.
• Alcohol in any form.
• Coffee and tea.
• Sweet juices and sodas.
• All prepared foods and canned foods that contain 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 at an interval of at least 3 hours.

In order to make it easier to navigate in the choice of healthy products, there is a special table of glycemic indices. Using it, you can easily select the 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, it is worth compiling a menu for yourself for a 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. It is allowed to fill them with a small amount of high quality extra virgin olive oil.

• A serving of cheese.

• Fish with vegetable salad.

Tuesday

First breakfast

• 2 pears.

Lunch

• Boiled brown rice, no oil (200 g).

• Fish garnished with fresh vegetables.

• Whole grain biscuits.

• Lamb chop and grilled vegetables.

Wednesday

First breakfast

• Half a large grapefruit.

Lunch

• Scrambled eggs made from 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, no butter (200 g).

• Veal with stewed vegetables.

• Whole grain crisps.

• Grilled chicken breast.

Friday

First breakfast

• 2 pears.

Lunch

• Boiled beans (200 g).

• Salmon and fresh vegetables for garnish.

• Fish fillet cooked in foil with potatoes.

Saturday

First breakfast

• Half a grapefruit (large) or one whole medium-sized.

Lunch

• Buckwheat porridge (200 g), without oil.

• Baked chicken breast and grilled vegetables.

• Whole grain crisps.

• 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 serving of cheese.

• Salmon and stewed vegetables.

Montignac recipes

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

Montignac recipes exclude the use of canned peas, beans, beans and corn, as they contain a fairly large amount of sugar. Products are recommended to be stewed or cooked. Eggs for breakfast are in limited quantities, and fruits before scrambled eggs are either not used at all, or the interval between the first and second meals is increased to 3 hours. Fruits and berries are taken as a separate meal and do not mix with other foods.

Important! If food needs to be fried, fat should be avoided. Preference is given to grilling, baking or roasting in a dry Teflon-lined skillet.

The simplest recipes for the Montignac diet phase 1:

Scrambled eggs with spinach

• To make Montignac scrambled eggs, use fresh chicken eggs and well-washed chopped spinach. It can be fresh or frozen. If this is a frozen product, then it is placed in a pan, not allowing it to be thawed, so as not to lose useful vitamins.
• The greens are slightly stewed under the lid, then the eggs are driven in and the dish is brought to readiness.
• If desired, the food can be lightly seasoned with salt and pepper.

Chicken breast on vegetables in its own juice

Baked chicken breast with vegetables can be made just as easy. It will require:

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

Preparation:

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

Grilled lamb

Lamb can be cooked just as quickly and easily. You need to choose young and lean meat, cut off excess fat, if it comes across. Wash a piece of meat, dry 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 well, 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 fragrant. This meat goes well with a fresh vegetable salad 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 greens on a salad.

About 150-200 grams of ready-made meat will go per serving. By 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. These spaghetti can be included in your menu without fear, the main thing is not to season them with a fatty sauce. The ideal pair is spaghetti plus chicken or fish, seafood. Otherwise, cooking is no different from cooking ordinary spaghetti.

Pros and cons of the Montignac Method

Among the undoubted advantages of the Montignac diet is a decrease in blood sugar, which is especially important for people with a tendency to diabetes. It helps to stabilize the sugar level and keep it 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 the Method is abandoned, all the pounds that have gone can successfully return to their place, as well as bring unexpected and uninvited "guests" with them. So the Montignac diet is a certain lifestyle 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 of the recommended products are simply very expensive or those that cannot be found in any supermarket.

Important! Basically, the Montignac diet is very good for people who are very overweight. On it, they can really significantly lose weight and maintain an ideal weight all the time (subject to diet). For those whose weight is close to normal, the Method may not give a pronounced effect, so they still have to reduce the calorie content of foods and take this specific feature into account in their menu, and not just the glycemic index.

The Montignac Diet is a nutritional system developed by a French nutritionist. It is designed for weight normalization, not 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. How to eat in order to lose weight, we will learn from the article.

Diet principle

Michel Montignac is not by hearsay familiar with the problem of excess weight - in his youth he suffered from obesity.

On his own, he managed to put himself in order and shared his development with the world.

The main principle of nutrition is to consume foods with a low glycemic index. This indicator reflects the degree of influence of the product on the increase in 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 fatty 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 body's health, lowers cholesterol levels and the risk of cardiovascular diseases, and improves the functioning of the digestive tract.

In addition, you do not have to go hungry or even give up salt - the menu is very exquisite and varied. Some find it too complicated and out of the ordinary. Nutritionists attribute to the disadvantages of the French diet a departure from the classic method - calorie counting.

However, Montignac's way of eating hasn't hurt anyone yet. The risk is minimized, so the diet has almost no contraindications.

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

• with metabolic disorders;
• with diabetes mellitus.

Michel Montignac himself advises introducing a healthy eating system from childhood. It is not only a way to deal with excess weight, but also its prevention. You can easily switch to a healthy diet, following the advice of a nutritionist:

• drink 2.5 liters of water a day;
• study the composition of products (sugar is found not only in sweets);
• eat at the same time.

Basic diet rules

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

The unwanted and hazardous foods 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

The Montignac 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 pounds as you want.

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

You need to combine fat and protein in every meal.

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

At the same time, you do not have to change your lifestyle or take a vacation - there is enough energy for everything.

Menu for 7 days for the first stage of the diet

The Montignac diet menu for the week is very diverse:

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

The second stage provides for the consolidation of the result, weight stabilization. You can eat any food by combining fats and carbohydrates. Only sugar is prohibited, butter and bread are undesirable.

Montignac diet - recipes

Baked chicken

Lightly beat the chicken breast, sprinkle with salt and pepper, add yogurt and send to the oven until tender.

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

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

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

Fruit salad
Peel and dice the apple, kiwi, pear. Add any berries, mix with low-fat yogurt. Fruit juice can also be used as a dressing.

Montignac diet - reviews

On specialized resources, we have selected several reviews about the diet for you:

Oksana:
I was going to change the diet for a long time - and now I succeeded. At the first stage, I got rid of 6 kg, which I am quite happy with. I have been adhering to the second stage for two months already - the weight is stable, I feel much better than before the diet.

Anna:
Extra pounds have followed me for many years.

Strict diets helped me lose a lot of pounds, but I always gained with interest when I returned to my regular regimen.

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

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

Alla:
Great diet, but the menu needs to be prepared in advance. It is tedious to count the indices every day, so it is better to make a schedule for several weeks. I managed to get rid of 5 kg, although I was planning 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 nutritional system that will last a lifetime. With its help, you can both get rid of excess weight and prevent its appearance with minimal restrictions on food.

Have you already tried out the French scientist's nutritional method? What results did you manage to achieve? Share your experience and advice in the comments!

The diet, which was developed by Michel Montignac, has gained worldwide fame. She is loved by many people for the fact that they can enjoy food and at the same time not gain excess weight, but, on the contrary, lose excess pounds. This diet does not require calorie counting, strict dietary restrictions or fasting, so its principles can be happily followed throughout your life. Moreover, in 3 months you can lose 25 kg.

How the diet was developed

According to legend, the Montignac diet was invented by the author to a large extent for himself. Dr. Michel Montignac worked for a time in Paris as a representative of an American pharmaceutical company. By the nature of his activity, he was forced to constantly attend business meetings with clients, which, as a rule, took place in cafes or restaurants. As a result, Montignac became very stout, and he developed complexes about his appearance.

Having tried many different diets on himself, to no avail, Montignac came up with his own weight loss system and lost more than 16kg in a couple of months. At the same time, the principle of harmony according to Montignac "eat and lose weight" has become revolutionary, and the food system according to Montignac has become a classic in the dietology of the twentieth century.

According to the author of the diet, Dr. Michel Montignac, consuming food, you need to experience pleasure. And in no case should you limit yourself to food, and, moreover, the body should not starve. The main thing is to choose the right products for the daily menu and take control of insulin secretion. The essence of the effect of the Montignac diet can be easily understood if we turn to one of the basic concepts in dietetics: the glycemic index (GI). It shows how quickly the blood glucose level rises after the next meal with this or that product.

Michel Montignac pioneered the use of GI foods for effective weight loss in developing his diet. At the same time, while conducting research, he consulted with the best French doctors and nutritionists. In addition, many aspects of the Montignac diet were further confirmed by research at the University of Harvard. Therefore, at the moment, the Montignac system of proper nutrition can be called one of the few that have received scientific justification and recognition of doctors around the world.

The Montignac diet is suitable for almost everyone and has almost no contraindications. At the same time, it does not limit a person in food: you can enjoy delicious food and lose weight.

The basic principles of the Montignac food system and its phases

According to Montignac, a set of extra pounds occurs, as a rule, due to systematic overeating. This is also influenced by the rhythm of life of a modern person, when most of us live on constant snacks, and the quality of these snacks with foods rich in sugar, simple carbohydrates and fats.

However, if you consume a lot of simple carbohydrates, the body begins to vigorously produce insulin, which inhibits the work of the enzyme triglyceride lipase, which is responsible for the breakdown of fats, and helps the work of the enzyme lipoprotein lipase, which is responsible for their storage. As a result, a person is rapidly gaining weight.

Michel Montignac was the first to scientifically substantiate the fact that simple carbohydrates and fats in a complex are the strongest stimulant of appetite. As a result, humanity is "addicted" to such food, and all life becomes just a series of snacks.

Montignac believed that this vicious circle can be broken if:

• exclude sugar from the menu;
• do not use buns, pasta, polished rice, ketchup and mayonnaise;
• exclude the complex "fats + carbohydrates" from the diet, that is, eat meals saturated with these components strictly with a break of 3 hours;
• eat your fill 3 times a day;
• control the GI of consumed foods;
• exclude products containing preservatives and flavor enhancers;
• drink at least 2 liters of clean water daily, excluding juices and alcohol (occasionally only dry wine is permissible);
• limit tea and coffee as much as possible;
• fruit to eat for breakfast or 30-40 min. in front of him.

The entire Montignac power system is built from the alternation of two phases. The first goals are: normalization of metabolism, elimination of toxins, cleansing of the body and loss of kilograms. The second goal is to consolidate the result obtained at the previous stage. At the same time, the first phase of the Montignac diet is based on the exclusion of junk food and the preference for foods with a low GI, with their correct combination in one meal.

With the change in the phase of the Montignac diet, the restrictions are softened and the use of unhealthy foods becomes acceptable, but in small quantities and only occasionally.

Main foods and glycemic index table

It will be easy to master the principles of using foods according to the Montignac diet if you understand the GI table of foods. The higher the GI, the more intensively insulin will be released into the bloodstream and the more glucose the body will store in the form of fatty deposits.

GI table of the most common foods

The Montignac Diet Table does not contain meat, poultry and fish, since GI is assigned only to foods that contain carbohydrates. Pure meat, poultry and fish do not contain them - this means that their GI will be zero. Therefore, their use can not be limited.

When compiling a daily menu for the Montignac diet, food with the lowest GI should be taken as the basis of the diet. Within reasonable limits, it is allowed to dilute the menu with products with a moderate GI, because, in addition to glucose, they contain healthy dietary fiber, vitamins and minerals. Michel Montignac advised that food with a high GI should be completely eliminated or reduced to a minimum.

However, choosing food based only on the glycemic index table is also not worth it. It should serve only as a basis for a healthy diet, not a dogma. Montignac pointed out that when drawing up a menu, attention should be paid to the nutritional value of products. For example, the GI of honey is 90, and carrots are 85, but they contain a large amount of vital substances, therefore it would be unreasonable to exclude them from the menu. At the same time, the GI of cooked sausages is only about 28, however, they contain a set of harmful additives, so not only those who are on a diet should not get carried away with them, but everyone who follows their figure.

Montignac paid great attention to the correct combination of products in his diet. In one meal, it is better to combine proteins with fats and not eat simple carbohydrates with them. For example, you cannot season pasta and porridge with oil, it is better to use tomato sauce for this, and the meat will be right to eat with vegetable salad seasoned with oil. Montignac also emphasized that the way of culinary processing in the cooking process is important. It is better to cook by baking or boiling in a double boiler or over low heat, and it is better to exclude frying.

The table in which the GI of the products is indicated will help to correctly choose the products for the Montignac diet, so that the diet is as healthy and useful as possible.

Menu for phase I of the Montignac diet with recipes

Phase I of the Montignac diet lasts from 2 to 3 months. It all depends on the individual characteristics of the body and the goals of the person. This time is required to change eating habits, cleanse the digestive tract and normalize metabolism. The menu should be diversified as much as possible and enriched with foods that contain proteins, fiber, vitamins and minerals.

The most abundant diet should be the morning meal. Breakfast should not only consist of coffee or tea, as this negatively affects the metabolism. After all, if in the morning there is no feeling of hunger, then the dinner was too dense. Therefore, according to Montignac, in such a situation, you should radically reconsider your eating habits: learn how to have a full breakfast and reduce the amount of food in the evening.

Sitting on the Montignac diet, it is better to start the day with fruits that will start the digestion process and serve as prevention of constipation. During breakfast, you need to give preference to protein foods and fiber. For example, low-fat cottage cheese with rye toast or oatmeal with yogurt are great for the first meal on a diet.

The Montignac dieter should also eat densely. The menu should contain low-fat dishes, rich in proteins and lipids, and completely exclude simple carbohydrates. The main dish of the day's meal should be meat or fish, you can eat fresh vegetable salad as a side dish, and 100 g of yogurt for dessert.

Approximate menu of the Montignac diet for stage I.

1. Breakfast: 200 g of buckwheat (oatmeal) porridge without oil or scrambled eggs with herbs.
2. Lunch: boiled mackerel or beef, cabbage salad with cucumbers and tomatoes.
3. Dinner: baked chicken breast or fish, vegetable salad with olive oil.

You can eat your last meal a few hours before bedtime. That being said, dinner should be the lightest of all the dieter's meals.

Recipe 1. Zucchini Soup

Finely chop the onion and chop the zucchini into pieces. Stew vegetables in a saucepan with vegetable oil. Then pour them into a blender and beat. Gently add 0.5 l of broth, curry, a clove of garlic and 120 ml of cream. Mix all ingredients, bring to a boil, but do not cook.

Recipe 2. White meat with cheese

Beat off the chicken breast, pour over with soy sauce, season with herbs, pepper and olive oil, sprinkle with grated cheese, cover with a circle of fresh tomato, sprinkle with chopped herbs. Wrap the breast in foil and place in the oven for 20 minutes.

Recipe 3. Strawberry-curd dessert

4 tbsp. l. pour boiling water over instant gelatin and leave to swell. Add lemon juice to gelatin and, stirring, heat the mass until it is completely dissolved. In a serving dish, mix 100 g of hazelnuts and 2 tbsp. l. apple puree, top with 50 g of strawberries. Add 400 g of cottage cheese to the gelatin-lemon mass, mix well and put in a mold on top of the strawberries. Send the finished dessert to the refrigerator for solidification.

The first phase of the diet has two basic rules: eating three meals a day and avoiding snacks.

Montignac Phase II menu with recipes

The task of the II phase of the Montignac diet: stabilization of the result obtained at the I stage. You can make minor deviations in the diet with a gradual expansion of the list of permissible dishes. However, in the Montignac diet, there are basic principles for compiling the menu in the stabilization phase.

1. The menu should be expanded gradually, with the introduction of dishes made from beans, beans and whole dairy products.
2. It is permissible to occasionally combine fats and carbohydrates, but along with this, you need to consume vegetables containing fiber.
3. Sometimes it is allowed to drink dry wine, eating a slice of cheese or vegetable salad before eating it.
4. Sometimes simple carbohydrates are acceptable in small portions.
5. Instead of butter, use a spread, drink only low-fat fresh milk.
6. To get only the "right" fats, you need to give preference to fatty fish.
7. Continue eating only whole grain bread.
8. Minimize the consumption of sugar, sweets and pastries in the diet.
9. Eliminate soda and sugary drinks.
10. The tea should be weak and the coffee should be decaffeinated.
11. Consume 2 liters of clean water daily.

Approximate menu of the Montignac diet at stage II. Breakfast: whole grain bread toast with a slice of marmalade or natural muesli with yogurt. Lunch: any meat (except pork) or fish, boiled or baked with raw vegetables. Dinner: pea soup (other beans with vegetable salad) or seafood with vegetables. Sometimes you can indulge in a glass of dry wine.

Recipe 1. Red fish solyanka

First, you need to prepare a broth from the head, tail and fins of a red fish with onions and carrots. Next, brown the finely chopped onions, add chopped pickles, let them stew a little, stir in 1 tbsp. l. tomato, a little cucumber pickle, fish broth and stew. Cut the fish carcass into pieces and boil in the rest of the broth. Boil the fish until tender, add the dressing, wait until the hodgepodge boils, season with olives, olives and lemon juice.

Recipe 2. Spaghetti with chicken and mushrooms

Chicken breasts must be beaten off, seasoned with salt and pepper, covered with kefir and placed in a preheated oven. While the meat is stewing, you need to boil the spaghetti. Dip a couple of tomatoes in boiling water to easily remove the skin, chop and grind with finely chopped mushrooms, at the end add a slice of chopped garlic. Pour the ready-made spaghetti with tomato-mushroom sauce, lay out the chicken breasts and sprinkle with herbs.

Recipe 3. Walnut-chocolate biscuit

Grind a glass of nuts. Separate the whites of 3 eggs and beat until fluffy. To the remaining yolks, mix 2 tbsp. l. fructose, 1 tbsp. l. cocoa, ground nuts, 50 g of margarine and stir everything thoroughly. Then very carefully add the whipped whites into the mass, put the dough in a greased form. Bake in the oven for 20 minutes. at a temperature of 1800C.

The duration of the second stage can be varied at your own discretion.

Results of the Montignac diet

With the help of the Montignac diet, you can not only lose weight and stabilize your weight, but also prevent type II diabetes and diseases of the cardiovascular system. In addition, most people living on this diet for a fairly long period note an improvement in general well-being and an increase in vitality and performance.

Describing the diet in his book, Michel Montignac promised to lose weight up to 20 kg in 2 months. However, it is obvious that his writings spoke of those who have a large percentage of overweight. But the analysis of subsequent studies and reviews allows us to conclude that, with up to 10 extra pounds, about 5-6 kg will go during the first phase of the diet. The rest of the excess weight will be lost gradually and in the future, if you do not deviate from the principles of the second phase of the Montignac diet and do not indulge yourself with excess of permitted foods.

In terms of recommendations for combining different types of food and limiting sweetness, Montignac's diet echoes the principles of separate feeding systems. Such diets provide an opportunity to normalize blood glucose levels and thereby control your appetite. However, disturbances in the diet and deviation from the system in this case is unacceptable, since Montignac focuses on the fact that in order to successfully maintain a form, low-glycemic separate nutrition must accompany a person throughout his life.

If the ideal weight is no longer a dream, but a reality, and you aim to stay in shape further, you can make some individual adjustments to the described diet to your liking. After all, Montignac himself liked to pamper himself with fresh croissants for breakfast, but it is still better to continue to select the main diet according to the compatibility of products and their glycemic index.

It is impossible to achieve sustained loss of extra pounds using only diet techniques taken out of context. The main plus of the Montignac diet is expressed in the activation of metabolism and the normalization of metabolism. Only after this will the weight stabilize at the required level. The disadvantage of the Montignac diet is due to its non-percent balance. This is to a small extent true for fast diets, but this system is quite long - and this drawback, with the wrong selection of products, can harm the body. In general, the Montignac diet is one of the most effective and leads to long-term results in the case of a close study of the system, its understanding and strict adherence to all recommendations.

When deciding to use one or another strict diet or switch to a certain nutritional system, be it the Montignac diet or any other, it is worthwhile to be examined and consult a nutritionist. After all, only a specialist will be able to suggest how best to organize the diet, taking into account the individual characteristics of the organism. The doctor will be qualified to assess the benefits and possible risk of complications from the use of various diets.

A unique nutrition system was developed by the Frenchman Michel Montignac especially for women. The problem of being overweight was well known to him: Montignac was full from childhood, which gave him discomfort. Whatever he did, what diets he would not sit on - if the kilograms went away, then for a short time, and then returned in double volume. Montignac is an economist by training, but he has always been interested in pharmaceuticals. Later he began to study the processes associated with metabolism in order to finally solve his problem of excess weight. Montignac managed to lose weight and keep the result. Having developed a unique nutritional system, the nutritionist lost 16 kg in three months, and later they did not return. The Montignac Method has become a real breakthrough in dietetics. It turned out that you can afford a lot and lose weight.

Michel Montignac is the author of 20 books on nutrition and weight loss. But his most famous work is "I eat, so I lose weight." It was released in 1987, and then it was literally scattered from the shelves of bookstores: many wanted to know the secrets of effective weight loss without serious restrictions.

Glycemic index or base of basics

Montignac, studying the causes of overweight, realized that extra pounds do not appear from the amount and calorie content of food consumed. The glycemic index (GI) is to blame. The diet is dominated by foods with a high index - a large amount of glucose enters the bloodstream. This increases the level of insulin, as a result - the accumulation of body fat. If the product has a low value, then the release of sugar does not occur. You can eat such food without thinking about the quantity, and the most surprising thing is to lose weight. Michel Montignac's diet is based on this theory: there are “bad” foods, from which the weight is rapidly increasing, and “good” ones, which help to lose weight.

The glycemic index of the products of the Montignac diet is anything below 50. The dietitian recommends choosing foods labeled with indicators up to 40 (inclusive) for their daily diet for those who have just started to fight overweight. Products "40 - 60" can be consumed to a minimum and preferably only after the first results are achieved. If the indicator is above 60, food cannot be eaten: the figure on the scales will grow.

GI is determined only in foods that contain a lot of carbohydrates. Protein foods (meat, fish) are assigned a zero index. You can use it without restriction. To understand what is considered "good" carbohydrates and what is "bad", a special table of products, where popular positions are indexed, will help.

Table - Product indexing

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 made up of vegetables, fruits, dairy products, lean meat, sea and river fish. With such a diet, the feeling of hunger can not be afraid.

Main principles

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 on the French system, everyone loses weight - someone earlier and faster, someone later and slower. For the result to please, you must not deviate from the key principles of the Montignac diet. They are simple and straightforward.

• Emphasis on "good" products. First, you will have to monitor the performance of each dish. Hang the printed chart on the refrigerator. This will make it easier to compose the diet of the day. Soon, remember what you can or cannot, and you will rarely refer to the list.
• Fats and carbohydrates apart. Mixing is not allowed within the same meal. In the segment of weight stabilization, rare "breakdowns" are permissible, but first you need to carefully monitor the implementation of the nutritionist's recommendation.
• Avoid hunger. Montignac is sure that hunger is the worst enemy of losing weight. The body immediately rebuilds to work in a stressful mode and begins to accumulate excess. The nutritionist recommends not to skip meals, there should be at least three. It is advisable to establish a regime: there is at the same time every day.
• Fresh fruit for breakfast. It is important to start the day right - with juicy fruits. You need to eat them on an empty stomach. Fruits activate the intestines, are well absorbed.
• Replace white bread with black / gray. You don't have to give up bread. The nutritionist believes that there is "right" and "wrong" bread. From the "correct" (gray, black, from coarse flour) do not get 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 not be beneficial either. Alternative - fresh juices, unsweetened tea, herbal teas. You can drink coffee, but only decaffeinated.
• Establish a drinking regimen. Drink plenty of water. The mandatory rate is two liters. Mineral will do, but always still. Fluid is needed to normalize metabolism. You can not drink water immediately before meals and during meals, during breaks - as much as necessary.

The main taboo of the diet is alcohol and sugar. When the weight returns to normal, you can occasionally allow yourself a couple of glasses of wine. But beer will have to be abandoned forever. The frothy drink contains malt (GI - 110), which leads to rapid weight gain. There are no indulgences with sugar. A sweet tooth will be saved by a sweetener, but only when the excess is gone.

Cons and pros

The nutrition system that Montignac proposed has revolutionized the concept of dieting. The method has many advantages, but not without its drawbacks. The table will help to evaluate the pros, to get acquainted with the cons of the Montignac diet.

Table - Advantages and disadvantages of the Montignac food 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 to improve health.

• Exchange processes. Adhering to the French method, it is possible to normalize the "shattered" metabolism.
• Digestion. The diet improves the functioning of the pancreas and the digestive tract.
• Heart and blood vessels. The nutritional system helps prevent the development of cardiovascular diseases, type 2 diabetes mellitus.
• 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.

Diet requires you to be careful when buying food and carefully study the composition. Sugar, which you need to give up while losing weight, can be found in places where you would not expect to see it at all: for example, in some types of ham.

Who is not suitable

The diet is suitable for men and women of all ages, but not recommended for adolescents during puberty. In the presence of chronic diseases, it is better to consult a doctor before starting a diet. The main contraindications for such a food system:

• kidney disease;
• some diseases of the gastrointestinal tract;
• metabolic disease;
• postoperative period;
• reduced immunity as a result of prolonged illness.

During pregnancy, during the period of breastfeeding, the diet cannot be started. During these periods, it is important to receive all the necessary substances, and the French method, although diverse, excludes the use of many products.

Never start losing weight by changing your diet if you are unsure of your health. To pass the examination is a matter of one day.

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

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

• Track the index. Eat only those foods whose GI does not exceed 40. And you don't even need to keep track of the portion 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 frontier when you can eat. Dinner is always light. 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 master the distance and wait for visible results. The menu of the “Lose Weight” stage can be varied: there are a lot of permitted products, it remains only to connect your imagination. "Permitted" 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 the diet. No diet boasts such an extensive list of permitted foods.

The dairy index depends on the fat content of the product. The lower the percentage, the better. Products with additives are discouraged.

For clarity: detailed weekly menu

When composing the Montignac diet menu for a week, at first use the list of allowed foods or a table with an index (only those with an indicator below 40 are allowed). An example of a detailed menu is shown below. Coffee can only be caffeine-free, tea is weak. It is forbidden to add sugar to hot drinks.

Table - Weekly menu of the first phase

Divide breakfast into two approaches. Eat the fruit first, and after 15 minutes, start a full meal. Fruits "tune" the body in the right way - they activate the intestines.

Fixing: features of the second phase

Phase 2 of the diet is aimed at consolidating the results that have been obtained. The second stage can last as long as you like. The permitted products are the same as in the first phase, but they 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 instead of bread in the morning, add banana, kiwi, mango to fruit, replace classic yogurt with sweet.

The duration of the phase is determined individually. As before, natural coffee, sugar, carbonated drinks, "bad" carbohydrates are banned. In addition to expanding the diet due to 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. So that this does not affect the waist, fatty foods are always eaten 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 lunch once a week). You can only drink alcohol after eating.
• More fish. Nutritionists recommend eating fish more often at the fixing stage. It is better to choose species rich in Omega-3 (tuna, salmon, mackerel).
• We include legumes in the diet. Lentils, beans, peas should be included in the daily diet. They are high in plant protein and fiber, which are beneficial 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 the exit from 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 leaving, do not forget to take care of yourself: do not overeat, have dinner until seven in the evening, do not abuse the "harmfulness".

Lose weight deliciously: 4 recipes for variety

The food system, developed by a French nutritionist, has acquired an army of fans thanks to the fact that it promotes the idea of ​​"losing weight is delicious." The list of permitted foods is large, so you can eat in a variety of ways and not necessarily with simple dishes. If you think food should be enjoyable and love to cook, then repeat the four popular Montignac diet recipes. Dishes will destroy the idea of ​​dietary food, because it is not shameful to serve them to guests.

The principle of "work" of the French diet is built in such a way that you can eat the same foods every day. But the author of the food system himself insisted that the process of cooking is important for losing weight. This is how the correct eating habits are instilled, and a person realizes that he can enjoy amazing tastes and at the same time not be afraid of excess weight.

Chicken breast in yogurt

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

Ingredients:

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

Cooking

1. Use a hammer to beat off the chicken breast.
2. Salt and pepper the meat. Diet and does not prohibit seasonings, but do not overuse.
3. Put the chicken on a baking sheet, pour over yogurt. Bake until tender at 180 ° C. The time depends on the technique, but on average it takes 20 minutes.

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

Zucchini puree soup

Peculiarities. A light soup can be made for dinner. The dish turns out to be tender, but at the same time it has an expressive taste.

Ingredients:

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

Cooking

1. Cut the zucchini into slices, cut the onion into half rings.
2. Stew vegetables in a skillet with a little olive oil. Vegetables should not be fried; it is important to remove them from heat while they are soft.
3. Transfer the stewed vegetables to a blender. Beat. Add seasonings, broth, cream. Stir with 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 to be no less tasty according to this recipe.

Fish hodgepodge

Peculiarities. You can take any red fish, but sturgeon or trout is better. The cooking process will be significantly shortened 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 - a bank;
• lemon - one;
• olive oil - by eye;
• salt to taste.

Cooking

1. Peel and gut the fish. Boil the broth from the head, tail and fins (three liters of water, a whole onion and carrots).
2. Chop the onion finely, chop the pickles into cubes.
3. Fry the onions lightly, add the chopped cucumbers to the pan. Darken for three minutes. Add half a cup of broth and brine to the pan. Simmer for 15 minutes.
4. Strain the fish broth. Cut the fish and boil it in the broth.
5. Add the sauce from the pan to the stock and fish saucepan. Bring the hodgepodge to a boil.
6. When serving, put olives in a bowl (quantity - optional) and squeeze the juice out of the lemon wedge.

Boiled carrots have a high GI - 85. But in the broth they are needed only for flavor: you will not eat them.

Curd muffins

Peculiarities. During the diet, you have to limit yourself in sweets. A sweet tooth will be helped by recipes for healthy pastries. Muffins are made with low index ingredients. Since a sweetener is used, it is better to pamper yourself with a dessert by going into 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 together cottage cheese, protein and finely chopped dried fruits.
2. Add bran, vanillin, sweetener to the mass. To stir thoroughly.
3. Divide the mass into molds. Bake for half an hour at 200 ° C.

You shouldn't add raisins to desserts. Especially in the first phase. His GI is 65.

The opinion of nutritionists

The opinion of nutritionists about the food system invented by Montignac is ambiguous. Many people think the method is outdated. Experts are skeptical about not counting calories, but only counting the index. In addition, it has been proven that the GI can change depending on the freshness of the product, the method of preparation. The fact that the author of the method paid attention only to nutrition, not 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 of doctors about the French nutritional system. Lack of "hunger", variety and balance of the diet, the development of correct 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.