Weekly menu from montignac. Michelle Montignac's correct diet as the basis of a healthy diet. Flour and pasta

For most people, diets are terrible agony and starvation, stress due to the inhibitions of their favorite foods and quickly returned kilograms, and even doubled. Many women and men cannot lose weight, despite numerous restrictions, as a result, they stop exercising themselves and put weight loss on the back burner.
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.

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Legend of the appearance

As is usually the case with someone brilliant - the inventor was not going to become famous. Michel Montignac was looking for salvation for himself. In view of the nature of his job duties, he had to frequent restaurants and dine with clients. He absolutely did not monitor the quality and quantity of food eaten. Soon all this began to affect his figure.

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

The essence of the Michel Montignac diet

Losing weight using this method is not based on careful and strict restrictions, but on healthy and proper nutrition. The main principle of Michel Montignac's diet is to take into account the glycemic index of foods when compiling 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 a meal, the body releases the hormone insulin, which is responsible for metabolism. Thanks to him, the blood carries sugar faster and more to various tissues, including fatty ones. In addition, it enhances the production of carbohydrates in the liver, after which they are dumped back into this tissue. Thus, weight gain occurs.

The peculiarity of Michel Montignac's diet is the use 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 the fatty layers and the weight will not increase. And what has already been stored will be spent on the "life support" of the body.

Positive and negative aspects of losing weight

When going to follow Michel Montignac's diet, a person must consider its pros and cons. The indisputable advantages include:

• systematic and sustainable weight loss;
• reducing the risk of developing obesity;
• prevention of the appearance of diseases of the cardiovascular system;
• prevention of type 2 diabetes mellitus;
• lowering "bad" cholesterol;
• cleansing the body of toxins and toxins;
• general improvement.

However, this eating method has its drawbacks, such as:

• psychological tension due to compliance with the compatibility of products;
• spending a lot of time on cooking (Montignac recommends doing this over steam or low heat);
• the inability to follow the principles of diet everywhere - at a party, a restaurant, at events;
• such a menu is not suitable for people suffering from diabetes and diseases of the gastrointestinal tract, kidneys or liver.

Despite all the nutritional 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 it is possible to lose weight safely and without the risk of regaining all the lost pounds.

Method rules

Monsieur Michel Montignac proposes to divide all food into "bad" and "good". It depends on their glycemic index, that is, the higher the index, the more "harmful" the product, since it stimulates a quick rise in sugar levels. The starting point of the diet is glucose 100 itself. All food products are conventionally divided into several categories.

• The most unwanted ones have a level of 70 to 100. These include honey, white sugar, white refined flour baked goods, corn, beer, sodas, sugary and dried fruits, and starch.
• Less dangerous, but subject to reduction in the diet, are foods with an indicator from 50 to 70. These are bread and pasta made from wholemeal flour, fruits, cereals such as brown rice, millet and rolled oats. It is impossible to exclude them completely, since they contain vitamins, fiber, useful microelements.
• The most useful are those products 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 products, for successful weight loss and weight retention, you must adhere to simple menu rules for the diet:

• To get rid of extra pounds, you need to minimize products with an index above 50-60 units. Either there are them, but only accompanied by fiber.
• Combine carbohydrate-containing food with carbohydrates or proteins in your diet, but not with fats.
• Fatty foods in a recipe should be paired with protein foods.
• The interval between menus during the day must be at least 3 hours. Moreover, the higher the index was, the more time must pass before the next snack.

If a person adheres to Michel Montignac's diet, then he will start the mechanism of losing weight, and subsequently will not get better.

For what the glycemic index is, see 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 characteristics of the menu.

Phase one

During the initial phase, it is important to eat foods with a glycemic
index below 50. We will have to completely exclude all rich flour products, sweets, butter, potatoes and replace them with vegetables. Bread and pasta are suitable from wholemeal and hard flours.

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

Such products can be eaten indefinitely at any time interval. These include fish, meat without fat, vegetables, non-sugar fruits, berries, mushrooms, eggs, seafood. Because of them, sugar does not rise very quickly, so fat stores are not stored. Thanks to a consistently low insulin level, the mechanism of weight loss is triggered.

Second phase

After achieving the desired result in weight, the stage of keeping 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 to be weak in the menu with the quality of products 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 rise in blood sugar, 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 do according to the Michel Montignac system of the first stage.

Thanks to such nutrition throughout life, the body is insured against the development of various serious diseases and weight gain.

Slimming menu

Michel Montignac's diet does not have a special set of food for every day, because the amount of time for the first and second phases is not limited. Therefore, everyone who is losing weight can appoint a menu for himself, 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;
• porridge cooked in water, for example, buckwheat, rice (brown, unpeeled), millet;
• vegetable water soups;
• salads with lemon juice and vinegar dressing, balsamic sauce;
• pasta, durum flour spaghetti.

Foods combined with protein, lipid and carbohydrate-containing

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

It is better to build your food for every day of Michel Montignac's diet according to the following principle:

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

After a couple of months of observing 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 delicious 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.

For dressing, you need to mix yogurt with spices. The fillets should be washed and lightly beat off. Then pour the dressing on the breasts laid out in a baking sheet and simmer in the oven until tender. Spaghetti is boiled in parallel, when they are ready, pour tomato sauce and finely chopped tomatoes with garlic. Chicken breasts are also laid out on a plate. The dish is ready.

Mustard Breaded Chicken

Recipe Products: Whole Chicken, Mustard Powder, Low Fat Yogurt, Spices. You need to thoroughly grate the whole chicken with a mixture of spices and mustard powder, pour yogurt inside. The chicken is stewed in the oven until tender. The dish can be served after about an hour.

Vegetable garnish for meat

Ingredients for the recipe: potatoes, mushrooms, onions, kefir, herbs, garlic, cheese, tomato paste, tomatoes, eggplant, spices.

First you need to boil the potatoes, then stew them in the oven, then pour the low-fat kefir with herbs and garlic while still hot. Next, mushrooms and onions are quickly fried and laid out to the potatoes, filled with tomato paste with grated cheese. Cabbage with tomatoes, herbs, garlic is stewed separately. Eggplants with tomatoes, garlic and herbs are also cooked separately in the oven.

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

Nut chocolate muffins

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

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

For how to make delicious chocolate nut muffins, see this video:

After the Montignac diet

This nutritional system for weight loss is suitable for most people, with rare exceptions. It does not involve starvation like other diets. The menu is very varied and offers a wide range of flavors. However, you should not expect instant results. With the help of Michel Montignac's diet, the natural processes of breaking down body fat are triggered, but the weight obtained remains stable.

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

After the first stage of the diet, people notice an improvement in the state of the body, mood, ease and mobility, desire and the possibility of an active life. In addition, many losing weight observe positive changes in health, as a result, they have less frequent high blood pressure, pain in the liver, they forget about flatulence, colic and heartburn. Continuously adhering to the second phase of losing weight, people begin to experience the whole 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, in which the correct metabolism is established, the work of the whole organism. It allows you to "make friends" with your body and find out the characteristics of your needs.

Scientist from France Michel Montignac, like most busy people whose work is connected with mental activity, loved hearty snacks. Fast food, 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 has been conducting research for more than one year, which nevertheless yielded their result - in 2 months he was able to get rid of 15 kg. The result of his activity was the nutrition system developed by him and the corresponding menu, the basis of which is the control over the glycemic index of products.

How to lose weight with the Montignac diet?

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

Michel Montignac's diet menu is divided into 2 phases:

1. losing weight;
2. consolidation of results.

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

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After achieving the intended result, the person can proceed to the next phase. It should be noted that a positive result is considered the indicator of weight with which it is comfortable for losing weight.

The weight loss menu for the week is based on the principles of the dietary concept that based on compatibility and incompatibility of food... For example, carbohydrates with a glycemic index over 20 should not 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 meals, you can eat carbohydrates only after 3 hours.

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

The first phase is considered the most difficult. since here it is shown to eat food, the glycemic index of which does not exceed the mark of 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 scheduled menu, they can be replaced with vegetables.

Allowed ingredients 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 a sample menu for a week, Michel Montignac's diet may seem easy. By sacrificing "bad carbohydrates", people clearly realize that they have given up unhealthy foods.

So that losing weight does not have problems with calculating the GI, many programs and tables have been created for this that calculate a useful index.

Per during the first phase, you can get rid of 10-15 kg. In addition, the whole body is cleansed in a person.

The second stage of the diet Michel Montignac must be supported throughout his life, i.e. the habit of eating right must take root in the mind. And if it happens to give slack and eat "bad carbohydrates" they must be seized with vegetable salads with foods rich in fiber.

Food system and products

Michel Montignac has done a lot of research and found out that an obese person consumes too many carbohydrate foods with high glycemic index in his diet. therefore, a strict food system was created and a clear list of permitted and prohibited products.

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

When compiling an approximate weight loss menu for a week, these products must be replaced. For example, you can cook turnips or pumpkin instead of potatoes.

In order to lose weight, it is strictly forbidden to add sugar. in drinks and food, there is chocolate (except for black with 60% cocoa), baked potatoes, grape sugar, bread from the highest grades of wheat, all types of cookies and rice.

It is allowed to include the following products in a sample menu for a 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 stick to Michel Montignac's diet. After all, it is they who provoke over the production of insulin, which inhibits the breakdown of fats.

The second phase of the diet less strict. Composing approximately a menu for a 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, you 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 losing weight for a week on the Montignac diet is made up of products that meet a good diet, including lunch and afternoon tea, which are not excluded.

Based on the reviews, a person needs three meals a day and no snacks required, but if you engage in additional physical activity, you can add a light fruit snack at 10 in the morning, and at 15-16 in the afternoon.

Diet Montignac 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 seasoned 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 turnip with herbs, cottage cheese.

Wednesday.

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

Thursday.

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

Friday.

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

Saturday.

1. omelet with cheese and herbs, fresh, yogurt with fresh berries.
2. pumpkin puree 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, radish, 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

The recipes for the approximate menu for the week for the Michel Montignac 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 portion 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 sturgeon head and tail well and place with vegetables.
2. Fry the cucumbers with 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 dipped and cooked until tender.
4. Olives and lemon juice are added to the prepared dish.

Baked Chicken Fillet Recipe:

1. Beat the whole chicken fillet a little on both sides, season with salt and pepper.
2. Place in foil, making an open boat out of it and pour over with natural yogurt.
3. Put in the oven 180 degrees.

Recipe for cottage cheese and strawberry dessert:

1. Take 4 tablespoons. 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 gelatinous 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 of strawberries.
6. Add 300 g of 0% cottage cheese and 100 ml of yogurt to the gelatin, beat everything in a blender.
7. Pour the fruit-nut filler with the resulting curd mass.
8. Leave to set.

Today, the Montignac diet is quite popular, as many foreign stars adhere to it. The diet is based on two stages, the first involves dropping extra pounds, and the second is to consolidate the results obtained. Also, the diet is based on the glycemic index. According to it, the products that can be included in the first and second stages are determined. The diet has contraindications. It is contraindicated to use it for pregnant and lactating women, children and adolescents, people who have undergone surgery, patients with diabetes, people with psychological illnesses, ulcers, acute inflammatory processes in the body, the elderly.

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Basic principles of the diet

In order for the effectiveness of the diet to be high, it is necessary to adhere to the following basic principles:

№	Basic principles
1	It is allowed to eat fruit only half an hour before the start of a meal. This must be done so that all nutrients are well absorbed. It is recommended to prepare a fruit salad and drink freshly squeezed juice every day for breakfast (except for protein-lipid)
2	It is necessary to adhere to proper nutrition during the diet and eat within 4 times a day
3	It is recommended to use black and gray bread made from wholemeal flour instead of delicious confectionery and bakery products. It should be eaten for breakfast or lunch.
4	One of the main taboo of this method is beer. It is not recommended to take it, as the composition contains malt, which affects the level of glycemia, as a result, fatigue appears.
5	You should avoid sugary drinks, nectars, soda, packaged juices. In addition to the fact that they contain a large amount of synthetic additives, such products are high in sugar, which leads to an increase in the glycemic index. Also, drinks that contain carbon dioxide contribute to the appearance of cellulite.
6	It is necessary to pay a lot of attention to complex fats, which are found in beef, pork, lamb, cream, butter. Such fats have a detrimental effect on the cardiovascular system. Fatty foods are best replaced with poultry, eggs, olive oil, goose or duck fat.
7	You should exclude regular coffee from the diet or replace it with decaffeinated coffee. Alternatives to this drink are mildly brewed tea, chicory
8	You need to drink at least 2 liters of clean water per day.
9	The menu can include dairy products with low or zero fat content
10	It is necessary to give preference to whole grain cereals (pearl barley, wheat, millet). Fast food and muesli are not recommended
11	White rice should be replaced with brown unpeeled
12	Potatoes should be consumed no more than once every 7 days. In addition, it should not be baked in the oven, it is better to cook it in a peel.
13	Sugar consumption should be limited. If it is unusual to drink unsweetened tea or coffee, then you can add honey or a sweetener
14	It is worth giving up any baked goods, pasta and semolina
15	You can't feel hungry. If a person is constantly hungry, the glucose entering the body can gradually be deposited in the fat folds.

Advantages and disadvantages, contraindications

Diet advantages:

1. 1. If the diet is followed correctly, then in 3 months you can get rid of 15 kg of excess weight.
2. 2. The diet can be repeated several months after the end of the previous one.
3. 3. During the diet, correct habits are formed, which consist in fractional nutrition, drinking plenty of clean water, refusing to eat after 6 pm.
4. 4. There is no feeling of hunger thanks to a hearty menu, which means that a breakdown is unlikely.
5. 5. Since the diet is balanced, there is no need to use food supplements and vitamin-mineral complex.
6. 6. The well-being of a losing weight person significantly improves, a surge of strength is felt, and the mood rises.
7. 7. There is a regulation of blood sugar levels.
8. 8. Blood pressure and blood circulation are normalized.
9. 9. The digestion process is improved, there are no problems with stool.
10. 10. Complexion, skin and hair condition are improved, bones, teeth and nails are also strengthened.
11. 11. Smooth weight loss occurs, which means that cellulite, stretch marks and sagging skin do not appear.
12. 12. All products of the diet have a high compatibility with each other.

Disadvantages:

1. 1. It is necessary to constantly keep counting foods on the glycemic index.
2. 2. Avoiding sweets, potatoes, alcohol and rice.
3. 3. Separation of food.

Diet is contraindicated:

• during pregnancy and lactation;
• children and adolescents under 18;
• elderly people;
• people suffering from psychological illnesses;
• people who have high blood sugar;
• with ulcers;
• if there are acute, chronic and inflammatory processes;
• in the postoperative period.



Diet stages

The power supply system consists of 2 stages. The essence of the first is intensive weight loss to the required proportions, and the second is to consolidate the results for many years:

1. 1. First step Is active weight loss. In the first phase, you need to limit the consumption of the usual carbohydrates. It is necessary to form a menu of products that belong to the third table of glycemic indices. In the 1st phase, separate nutrition should be adhered to, which means that one meal should include foods that contain either only fats or carbohydrates.
2. 2. Second phase- consolidation of results. This stage is, in fact, the scheme for exiting the diet. Its duration can be different and it depends on the person losing weight. Gradually, at this stage, foods from the 1st and 2nd tables of glycemic indices are introduced into the diet.

The glycemic index is a shorthand for the rate of breakdown in the human body of foods that contain carbohydrates, compared to the rate of breakdown of glucose, whose glycemic index is considered the reference.



Glycemic Index Table

Foods with a high glycemic index:

Product name	GI
Dates	145
Long french bread	132
Rice noodles	130
Beer	112
Shortbread cookies	109
Watermelon	102
Wheat bagel	100
Rye bread toast	98
Swede	95
Glucose	91
Shortcrust fruit baskets	90
Oven baked potatoes	88
Rice flour	86
French buns	84
Hamburger buns	83
Canned apricots	81
Spaghetti	90
Mashed potatoes	93
Honey	90
Instant rice porridge	87
Donuts	86
Ice cream	85
Cornflakes	83
Boiled carrots	80
Popcorn	80
Steamed white rice	80
Beans	80
Potato chips	79
Crackers	79
Muesli	78
Rice brown	76
Canned sweet corn	75
Unsweetened waffles	75
Zucchini	74
Pumpkin	74
Orange juice	74
Ground crackers	73
Sweet potato	72
Wheat porridge	70
Fruit chips in sugar	69
Milk chocolate	68
Starch	68
Marmalade	66
Snickers Bars, Mars	65
Turnip	65
Sugar	64

Foods with an average glycemic index:

Product name	GI
Unleavened cakes	64
Wheat flour	63
Bulgur	63
Croissant	62
Wheat flour cream	61
Muesli Swiss	60
Oatmeal porridge	60
Puree soup with dry green peas	60
A pineapple	60
Biscuit	60
Jacket-boiled potatoes	59
Canned vegetables	58
Semolina	57
Bananas	57
Melon	56
Black bread	55
Raisin	53
Pasta with added cheese	53
Black bean puree soup	51
Beet	50
Sprouted wheat grains	49
Pancakes made from wheat flour	49
Bar Twix	49
White rice	48
Pizza with cheese and tomatoes	47
Pies	47
Sucrose	46
Papaya	45
Arabic pita	45
Wild rice	45
Mango	44
Oatmeal baked butter	43
Fruit with whipped cream	42
Sweet yogurt	42
Tomato soup	42
Bran	42
Buckwheat	42
Sweet potato	41
Kiwi	40
Pasta with cheese	40
Pancakes, buckwheat bread	40
Sherbet	40
Oatmeal	39
Sugar Free Grape Juice	38
Unsweetened grapefruit juice	38
Pineapple juice	38
Bran bread	37
Canned pears	36
Lentil puree soup	36

Low glycemic index foods:

Product name	GI
Grape	35
Fresh green peas	35
Corn grits porridge	34
Orange fresh	34
Apple fresh	33
White beans	32
Wheat grain bread, rye	31
Pumpkin bread	30
Fish sticks	30
Spaghetti made from wholemeal flour	30
Bean soup	29
Orange	29
Chinese vermicelli	28
Dry peas	27
Fig	27
Natural yoghurt	27
Low-fat yogurt	26
Dried apricots	25
Corn	24
Fresh carrots	24
Soy milk ice cream	23
Pear	23
Sprouted rye grains	22
Cocoa	21
Peanut butter	21
Strawberry	21
Whole milk	21
Lima beans	21
Berry marmalade	20
2% milk	19
Soy milk	19
Peach	18
Apple	18
Sausages	17
Skim milk	16
Red lentils	16
Cherry	16
Crushed yellow peas	15
Grapefruit	15
Barley porridge	14
Plums	14
Canned soybeans	13
Green lentils	13
Black chocolate	13
Fresh apricots	13
Peanut	13
Fructose	12
Rice bran	12
Walnuts	12
Broccoli	11
Eggplant	10
Oyster mushrooms	10
Green pepper	10
Cabbage	10
Fresh onions	10
Tomatoes	9
Leaf salad	8
Garlic	8
Lettuce	7
Sunflower seeds	7

7 days menu

Sample menu for a week:

Days of the week	Meal time	Products / Dishes
1	Breakfast	Fresh from two lemons - 300 ml; kiwi - 2 pcs.
	Snack	Muesli - 160 g; low-fat yogurt - 200 g; coffee - cup
	Dinner	Mushrooms cooked in Greek - 180 g; chum salmon - 120 g; vegetable salad - 170 g; hard cheese - 3 pieces
	Afternoon snack	Apple - 1 pc.
	Dinner	Stewed vegetables - 200 g; boiled chicken - 120 g; low fat yogurt - 230 g
2	Breakfast	Wholemeal bread with butter - 2 slices; coffee with milk - 300 ml
	Snack	Orange - 1 pc.
	Dinner	Baked eggplant with tuna - 130 g; shrimp - 140 g; salad with cabbage, cheese and tomatoes - 200 g
	Afternoon snack	Granular curd - 200 g
	Dinner	Vegetable soup - 130 ml; lentils - 150 g; strawberries - 170 g
3	Breakfast	Grapefruit juice - glass; pear - 1 pc.; kiwi - 1 pc.
	Snack	Skim milk - 400 ml; wholemeal bread - 1 slice; unsweetened jam - 80 g
	Dinner	Tomato, lettuce, cucumber, cheese salad - 230 g; steak with broccoli and cheese - 250 g
	Afternoon snack	Apple - 1 pc.
	Dinner	Vegetable soup - 210 ml; pasta with cheese and mushrooms - 180 g; low-fat yogurt - 250 ml
4	Breakfast	Freshly squeezed juice from two lemons and one kiwi
	Snack	Muesli with raisins - 200 g; low-fat yogurt without additives - 230 g; coffee without added sugar and decaffeinated - 300 ml
	Dinner	Chum salmon - 120 g; mushrooms in Greek - 200 g; vegetables - 190 g; hard cheese - 90 g
	Afternoon snack	Banana - 1 pc.
	Dinner	Chicken stewed with vegetables - 230 g; unsweetened yogurt - 180 g; fruit salad - 130 g
5	Breakfast	Orange juice - 300 ml; low-fat cottage cheese - 200 g; decaffeinated coffee with milk - cup
	Snack	Classic yogurt - 160 ml
	Dinner	Grilled salmon - 230 g; spinach; bitter chocolate - no more than 70 g; green tea - 350 ml
	Afternoon snack	Baked apple - 1 pc.
	Dinner	Cheese soufflé - 190 g; lentils with pork - 240 g; hard cheese - 100 g; unsweetened green tea with fruit - cup
6	Breakfast	Scrambled eggs from 2 eggs; bacon - 100 g; sausages - 2 pcs.; coffee with milk - 250 ml
	Snack	Orange - 1 pc.; kiwi - 1 pc.
	Dinner	Grilled fish with vegetables - 180 g; strawberry pie - 130 g; cherry juice - glass
	Afternoon snack	Unsweetened granular cottage cheese - 200 g
	Dinner	Soup with tomatoes, potatoes, cheese, leeks, carrots - 200 ml; green salad; purified water - 400 ml
7	Breakfast	Low-fat milk with coffee - 300 ml; fruit slicing
	Snack	Orange - 1 pc.; unsweetened yogurt - 200 g
	Dinner	Smoked salmon - 130 g; beans - 150 g; lamb meat - 120 g; cheese - 60 g; green tea - 400 ml
	Afternoon snack	Rice cakes - 3 pcs.
	Dinner	Tomatoes stuffed with herbs and cottage cheese - 3 pcs.; soup with potatoes, onions, herbs, carrots and cheese - 220 ml; apple fresh - 300 ml

Recipes

Popular homemade recipes for the Montignac diet are zucchini soup, salad with mushrooms and cheese, baked chicken breast with cheese, champignon cream soup, chicken breasts with yogurt.

Zucchini puree soup

Components:

• onion - 1 pc.;
• zucchini - 2 pcs.;
• garlic - 1 clove;
• curry pepper (powder);
• cream - 150 ml;
• chicken broth - 0.5 l.



Cooking method:

1. 1. Finely chop the onion, chop the zucchini into wedges.
2. 2. Stew the chopped onions and zucchini in a pan with the addition of oil - vegetables should be soft, but do not fry them.
3. 3. Put chopped vegetables in a blender and beat well, add curry, chicken broth, cream, mix all the ingredients thoroughly, then heat to a boil.

Mushroom and cheese salad

Required Ingredients:

• champignon mushrooms (pickled) - 200 g;
• chicken egg - 1 pc.;
• homemade mayonnaise - to taste;
• greens;
• ham - 120 g.



Cooking steps:

1. 1. Boil and wash the onion and mushrooms, cut them into small pieces and fry in vegetable oil until soft, add ground pepper and salt.
2. 2. Frying must be diluted with 1/3 of the mushroom broth, beat the ingredients until creamy using a blender.
3. 3. Melt butter in a saucepan and fry flour, add chopped mushrooms and broth. Bring the mixture to a boil and simmer for 8 minutes.
4. 4. Add cream to the soup and boil for 5 minutes. Next, remove the container from heat and salt. You can serve the dish with croutons or oat bran.

Chicken breasts with yoghurt

Required Ingredients:

• chicken breasts - 500 g;
• salt;
• pepper;
• unsweetened yogurt - 400 ml.



The chicken breast must be beaten off, add pepper, salt and pour over yogurt (unsweetened). After that, you need to put the meat in the oven. The dish should be baked for 15 minutes at a temperature of 150 degrees Celsius.

And a little about secrets ...

The story of one of our readers Alina R .:

My weight was especially depressing for me. I gained a lot, after pregnancy weighed as much as 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person younger than his figure. In my 20s, I first learned that overweight girls are called "WOMAN", and that "they don't sew that size." Then at 29 years old, divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Recognized - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find all this time? And it's still very expensive. Especially now. Therefore, I chose a different way for myself ...

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 eat 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 Montignac Method is a set of principles that lead to a change in eating habits. The dietitian theory allows not to limit the amount of food consumed, but to correctly form the daily menu, saturating the body with "good" food.

Kylie Minogue, Brad Pitt, Jennifer Aniston, Renee Zellweger, Alicia Silverstone and Catherine Zeta-Jones are adherents of the French method of losing weight, founded by Michel Montignac.

A dietitian suggested the most acceptable way to lose pounds without limiting the amount of food you eat. His slogan "Eat to lose weight" became a salvation for obese people in the struggle for a slim body and a healthy body.

You should not indulge fleeting whims in nutrition. Your decision to lose weight should be conscious, mature as your own choice and work for the long term. Any instant decisions are relentlessly frustrating.... Michelle Montignac

Montignac weight loss method especially for women: eat and lose weight

The Montignac method can hardly be called a diet, since the system developed by a nutritionist implies a significant adjustment in eating habits. The method is systematized into two periods (Phases), the first of which is designed for rapid weight loss, the second for stabilization and consolidation of the result.

The main functions of the hormone insulin are to lower glycemia and to form a "fuel reserve" of the body in the form of fat reserves. In response to the ingress of glucose, the pancreas injects an amount of insulin in proportion to the level of glycemia.

With prolonged intake of "bad" sugar in the body, the functioning of the thyroid gland is disrupted, which, in order to lower the glucose level, begins to produce an excess amount of the hormone, which in turn contributes to the accumulation of reserve fat masses.

The first step of the Method (Phase 1) is aimed at ensuring the normal functioning of the thyroid gland by taking only foods that cause low glycemia.

Montignac Nutrition Secrets: Montignac Foods

The basic principles of the Method are applied in all phases of weight loss and are the main basis for achieving the desired result in weight loss.

• Eat fruit 15-30 minutes before eating so that the nutrients have time to be absorbed. It is preferable to start each breakfast (except for protein-lipid) with fruits or fresh squeezed juice.
• Try to eat at least 3 times a day and stick to meal times.
• Swap white fine flour pastry and baked goods for gray or black coarse bread using it at breakfast or lunch.
• Beer is one of the main taboos Method. The composition of the drink contains malt, which affects the increase in the level of glycemia, which causes fatigue.
• Avoid sugary drinks, packaged juices, nectars, and soda. In addition to the high content of synthetic additives, the products contain sugar, which leads to a significant increase in the glycemic index. Besides, any drinks containing carbon dioxide contribute to the formation of hated cellulite.
• Watch out for moderate consumption of complex fats (cream, butter, beef, pork, lamb), which destroy the cardiovascular system. Minimize the use of such products by replacing them eggs, poultry, sunflower and olive oil, duck and goose fat.
• Try replacing your regular coffee with decaffeinated coffee. An acceptable alternative to this drink is chicory, a weak tea.
• Drink plenty of fluids.

• Allowed to be eaten dairy products with low (preferably zero - in the first phase) fat content.
• Give preference whole grain cereals(millet, pearl barley, buckwheat, wheat), instead of muesli and instant products.
• Give up white rice, or replace it with unpeeled brown.
• Be moderate in consumption potatoes(no more than once a week). In addition, it is advisable not to bake it in the oven, but to boil it in a peel.
• Limit consumption substantially Sahara... Those who cannot drink unsweetened tea or coffee can use sweeteners or honey.
• Taboo: pasta, semolina, any baked goods.
• You can't feel hungry! The body tends to "prepare for hard times" by accumulating fat reserves. If a person is constantly hungry, the prudent mechanism of the body will gradually deposit the incoming glucose in the folds of fat.

Phase 1. Nutritional features

The first stage of the method developed by Montignac for significant weight loss does not involve limiting the amount of food consumed, but a reasonable replacement of "bad" foods with "good" ones.

Itself The phase can last from one to three months, depending on the individual goals of losing weight and the characteristics of his body. In the first phase, significant weight loss is achieved by refusing to use:

• white rice
• potatoes
• alcohol
• fatty meat
• Sahara
• baking
• any kind of sweets, except for natural jam and honey
• bread and pasta made from white flour

However, even with exceptions, you need to adhere to the rules:

• Before drinking alcohol, even if it is an aperitif, you need to eat something.
• All exceptions must be exemplary in quality and gastronomy. Give up forever from cheap sweets, snacks, and other products that do not bring true taste pleasure.
• Try not to overuse exceptions, as frequent breakdowns threaten to revert to old eating habits.

Montignac diet: recipes

Michel Montignac suggests eating 3 times a day, and instead of snacks, use dried fruits, hard cheese, nuts and fresh fruit.

Various types of breakfast:

• Carbohydrate breakfast
  Must be solid and consist of "good" carbohydrates (whole cereals, black or gray bread with bran, natural sugar-free jams), dairy products (milk, cottage cheese, zero-fat yoghurt), decoinized coffee (weak tea, chicory or soy juice).

• Fruit breakfast
  It can consist of citrus fruits, apples, pears, mangoes, apricots, plums, strawberries, sometimes cherries, grapes, dates, prunes, dried fruits are allowed. It is worth giving up bananas, canned and crystallized fruits.

• Protein-lipid breakfast
  Its menu may include - scrambled eggs, hard-boiled eggs, bacon, scrambled eggs, boiled ham, cheeses, sausages, strictly prohibited - various types of bakery products, coffee, honey, jam.

• Dinner. Consists of an appetizer, main course, cheese or low fat yogurt.

• Snack can be raw vegetables, fish, meat, poultry, shellfish, other seafood, or eggs.

• V main course it is preferable to choose fish steamed, in the oven or fried on the grill. It can be eaten without quantitative restrictions, but it should not be wrapped in flour or batter with bread crumbs.

• Dinner is always light and carried out at least 2 hours before bedtime... Vegetable soups will be appropriate in the diet: from leeks, cabbage, zucchini, celery, omelets, vegetable salads, boiled lean meat, peas or lentils

Montignac diet menu for the week

Asterisks indicate exceptions (* - small, ** - large), which are applied exclusively in the second phase of the diet.

First day:

Second day:

Third day:

Fourth day:

The fifth day:

Sixth day:

Seventh day:

Diet recipes from Montignac

Although the Montignac Method is based on French cuisine, the food can be easily adapted to our gastronomic preferences. Most of those who are losing weight will like vegetable puree soups, steamed, grilled or oven-baked fish, veal, and poultry.

Michelle believes that cooking is one of the most important principles for changing eating habits.

RECIPE 1... Mushroom and cheese salad

Champignons (pickled), cheese (soft varieties), an egg, mayonnaise (homemade), herbs, a little ham (without it). Drain and dry the mushrooms, grate the cheese on a coarse grater, finely chop the boiled egg and ham (optional), add mayonnaise.

Instead of mayonnaise, you can use olive or sunflower oil, for an exquisite taste, add bread crumbs or dried breads, sesame seeds, lettuce.

RECIPE 2... Baked chicken breast with cheese.

Salt the meat (or sprinkle with a few tablespoons of soy sauce), pepper, drip a little olive oil, grind with grated hard cheese and herbs, put a ring of tomato on top and wrap in foil.

Bake in the oven for 18-25 minutes.

RECIPE 3... Zucchini pore soup

1 onion, 2 medium zucchini, 1 clove of garlic, curry powder, 120-150 ml cream, 0.5 l chicken broth.

Finely chop the onion, chop the zucchini into wedges. Simmer chopped onions and zucchini in a skillet with butter - they should be soft, but not fried. Transfer vegetables to a blender and beat well, add broth, curry and cream, stir in a blender, heat to a boil.

Montignac's diet: reviews of those who have lost weight

After the death of the famous French nutritionist Michel Montignac, there was a lot of conflicting information about the reliability and effectiveness of his author's Weight Loss Method. A large number of guesses and other subjective assessments associate the death of the Frenchman with his diet.

However, the positive results of his Method make themselves felt and many people adhering to the French diet continue to lose the hated pounds.

In addition to positive reviews, there are a large number of people who are dissatisfied with the Method. Basically, zero result brings lack of awareness of the losing weight about the features of the diet.

Using Montignac's tricks taken out of context for weight loss, it is impossible to achieve long-term loss of kilograms. Only a close study of the Method, its understanding and adherence, contributes to the achievement of visible success.

Video: 10 of the best diets in the world - Michel Montignac's diet