Montignac diet - rules and essence of the diet: Description. Montignac diet: a menu for a week, recipes for a mantignac diet

The Montignac method is a set of principles leading to a change in nutrition habits. The theory of a nutritionist allows not to limit the amount of food consumed, but to correctly form a daily menu, saturating the body with “good” food.

Kylie Minogue, Brad Pitt, Jennifer Aniston, Rene Zelweger, Alisia Silverstone and Katherine Zeta-Jones are adherents of the French method of losing weight founded by Michel Montignac.

The nutritionist proposed the most acceptable way to lose kilograms without limiting the amount of food. His slogan “eat to lose weight” has become a salvation for full people in the struggle for a slender body and a healthy organism.

Do not indulge with fleeting whims in the diet. Your decision to lose weight should be conscious, mature as your own choice and work for a long perspective. Any instant solutions inexorably lead to disappointments. Michelle Montignac

Montignac method of losing weight specifically for women: eat and hides

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

Michelle was of the opinion that the amount of food consumed does not affect the increase in fatty deposits.

The wrong combination of products is what is the root cause of weight gain. Losing weight, according to the method provided by Montignac, is not associated with the quantitative restriction of food consumed. The nutritionist offers to eat more harmoniously, drinking useful instead of poor food.

Glycemic index of Montignac. Glycemic index table

While most diets for losing weight are based on a significant reduction in calories used per day, the Montignac method is based on the indicator of the glycemic index, dividing the carbohydrate -containing products and into “bad” and “good”. The function of the "fuel" in the body is performed by glucose, which is delivered to all vital human organs.

The human body can receive it in 2 ways:

• the first is the ability to independently produce glucose from reserve fat deposits
• second - receiving sugar along with food

In both cases, glucose enters the organs through the human blood, and the level of its content is calculated by the indicator of glycemia, which is usually equal to 1 g per 1 liter of blood. When food consumption, the level of this indicator rises to the maximum mark (“peak”).

With the help of insulin produced by the pancreas, the level of concentration of glucose in the blood is gradually normalized, and the “fuel” enters the necessary organs.

The main functions of the hormone insulin is the decrease in glycemia and the formation of the “fuel reserve” in the form of fat reserves. By responding to glucose, the pancreas injects the amount of insulin, proportional to the level of glycemia.

With prolonged admission to the body of “poor” sugar, the functioning of the thyroid gland is disturbed, which begins to produce excess hormone to lower the glucose level, which in turn helps to accumulate reserve fat masses.

The first stage of the method (phase 1) is aimed at ensuring the normal functioning of the thyroid gland by taking exclusively products that cause low glycemia.

Montignac food secrets: Montignac foods

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

• Use fruits 15-30 minutes before food startSo that the nutrients manage to learn. It is preferable to start every breakfast (except for protein-lipid) from fruits or freshly squeezed juice.
• Try eat at least 3 times a day And spend the time of eating.
• Replace confectionery and bakery products made of white high -grade flour with gray or black crouping breadusing him at breakfast or lunch.
• Beer is one of the main taboos Method. The drink contains malt that affects the increase in the level of glycemia, which causes fatigue.
• Avoid sweet drinks, packaged juices, nectars, soda. In addition to the large content of synthetic additives, the products have sugar, which leads to a significant increase in glycemic index. Besides, any drinks containing carbon dioxide contribute to the formation of hated cellulite.
• Follow the moderate use of complex fats (cream, butter, beef, pork, lamb), which destroy the cardiovascular system. The use of such products is minimized by replacing them eggs, birds, sunflower and olive oil, duck and goose fat.
• Try to replace the usual coffee decodilized. An acceptable alternative to this drink is chicory, weak tea.
• Do not forget about a plentiful drink.

• Eat is allowed dairy products, with low (preferably zero - in the first phase) fat content.
• Give preference whole grain porridge (millet, pearl barley, buckwheat, wheat), instead of mussels and instant products.
• Refuse White riceor 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 in the peel.
• Significantly limit consumption sahara. Those who cannot drink unsweetened tea or coffee can use sugar -substitutes or honey.
• Tabu: pasta, semolina, any pastries.
• You cannot experience a feeling of hunger! The body tends to “prepare for difficult times”, accumulating fat reserves. If a person is constantly hungry, the prudent mechanism of the body begins to gradually lay off in fat folds.

Phase 1. Features of nutrition

The first stage of the method developed by Montignac for a significant weight loss involves not limiting the amount of food consumed, but a reasonable replacement of “bad” products, “good”.

Herself Phase can last from one to three months, depending on the individual goals of the 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
• white flour bread and pasta

The habit of eating “bad” carbohydrates made the body somewhat “lazy”. It is easier for him to get glucose from food than to start developing it yourself.

Therefore, in the first week of phase 1, you can find signs of the "resistance" of the body, which are manifested by a sense of fatigue. To minimize the symptoms, eat almonds, forest nuts, with physical exertion - dried apricots or figs.

Important! In addition to adjusting the daily menu, you should take care of at least minimal physical exertion, which contribute to improving well -being and increasing the number of “melting” kilograms.

Phase 2. Montignac method

The second phase developed by Montignac allows you to fix the results of losing weight and habits in nutrition. In this period, it is allowed to move away from the usual products once a week and pamper yourself with goodies.

The function of the pancreas restored in the first phase will perfectly cope with rare exceptions to the menu.

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

• Before drinking alcohol, even if it is an aperitif, you need to eat something.
• All exceptions should be a model of quality and gastronomy. Refuse forever cheap sweets, snacks, and other products that do not bring true taste.
• Try not to abuse exceptions, since frequent “breakdowns” threaten a return to old food habits.

Montignac diet: recipes

Michelle Montignac offers to eat 3 times a day, and instead of afternoon snacks, use dried fruits, hard cheese, nuts and fresh fruits.

Various types of breakfast:

• Carbohydrate breakfast
  It should be thorough and consist of “good” carbohydrates (whole cereals, black or gray bread with bran, natural jams without sugar), dairy products (milk, cottage cheese, yogurt with zero percentage of fat content), decorated coffee (weak tea, chicory or chicory, or soy juice).

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

• Squirrel lipid breakfast
  Its menu may include scrambled eggs, boiled eggs, bacon, omelet, boiled ham, cheeses, sausages, are categorically prohibited - various types of bakery products, coffee, honey, jam.

• Dinner.It consists of a snack, the main dish, cheese or skim yogurt.

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

• AT mainly dish It is preferable to choose a steamed fish in the oven or grilled. It can be eaten without quantitative restrictions, but it should not be wagged in flour or bathing with bread crumbs.

• Dinner is always easy and is carried out at least 2 hours before going to bed. Vegetable soups will be appropriate in the diet: from onions, cabbage, tsukini, celery, omelettes, vegetable salads, boiled low-fat meat, peas or lentils

Montignac diet menu for a week

The stars indicate exceptions ( * - small, ** - large), which are used exclusively in the second phase of the diet.

First day:

Second day:

Third day:

Fourth day:

Fifth day:

Sixth day:

Seventh day:

Montignac diet recipes

Despite the fact that the Montignac method is based on French cuisine, food can be easily adapted to our gastronomic preferences. Most losing weight, vegetable soups -puree will like a pair, grill or oven fish, veal, and bird.

Michelle is sure that the process of cooking is one of the important principles of changing habits in nutrition.

Recipe 1. Mushroom salad and cheese

Champignons (pickled), cheese (soft varieties), egg, mayonnaise (home), greens, a little ham (you can without it). Drain, dry champignons, rub cheese on a coarse grater, boiled egg and ham (if desired) finely chop, add mayonnaise.

Instead of mayonnaise, you can use olive or sunflower oil, for exquisite taste, breading crackers or dried breads, sesame seeds, and salad leaves are added.

Recipe 2. Baked chicken breast under the cheese.

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

Bake in the oven for 18-25 minutes.

Recipe 3. Soup is from Tsukini

1 onion, 2 medium tsukini, 1 garlic tent, carry pepper powder, 120-150 ml of cream, chicken broth 0.5 l.

Cut the onion finely, chop the tsukini slices. To lay out chopped onions and tsukini in a pan with butter - they should be soft, but not fried. Move vegetables to a blender and beat well, add broth, carry and cream, mix in a blender, heat to a boil.

Montignac diet: reviews of weighty

After the death of the famous French nutritionist Michel Montignac, a lot of conflicting information appeared about the reliability and effectiveness of his author’s method of weight loss. 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 adhere to the French diet continue to discard hated kilograms.

In addition to positive reviews, there are a large number of people dissatisfied with the method. Basically, the zero result brings insufficient awareness of the losing weight about the characteristics of the diet.

Using Montignac's techniques, torn from contexts, for weight loss, it is impossible to achieve a long loss of kilograms. Only a close study of the method, its understanding and observance, contributes to the achievement of visible success.

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