The Montignac diet is a weight-loss diet that enjoyed great popularity in the 1990s , mainly in Europe. It was invented by Frenchman Michel Montignac, an international executive of the pharmaceutical industry, who, like his father, was overweight in his youth. Its method is aimed at people who want to lose weight efficiently and durably , reduce the risks of heart failure and prevent diabetes.
Montignac and the glycemic index
Montignac was the first to recommend the use of the glycemic index for a diet that entails weight loss. He introduced the concept of avoiding spikes in blood sugar levels as a strategy for losing weight, instead of just a strategy for diabetics to stabilize blood glucose levels.
Therefore, Montignac prohibited foods with a high GI in his diet, such as rice, potatoes, sweets, honey or white bread. On the contrary, he recommended whole-grain, high-fiber foods, including some fruits.
Choice of fats
Another fundamental aspect of the diet is the choice of fats: the convenience of fatty foods depends on the nature of their fatty acids: omega 3 polyunsaturated fatty acids (fish fat such as salmon, for example) and monounsaturated fatty acids (olive oil) are the best option, while saturated fats or those of animal origin, in addition to butter, should be restricted . Also, fried foods should be avoided.
What the science says about this method
Montignac’s theory is discussed by nutrition experts who claim that any caloric intake that exceeds the amount the body needs will become body fat. It has been argued that Montignac confuses the direction of causality between obesity and hyperinsulinemia and that weight loss is simply due to the hypocaloric nature of the diet. Despite these scientific doubts, there are other serious studies that support this method.
The basic principle of the Montignac diet
To digest carbohydrates, the body turns to a complex system where the main element is insulin – the hormone produced by the pancreas. When we eat a food containing carbohydrates, blood sugar (blood sugar ) increases, which stimulates the pancreas and triggers the release of insulin. Insulin will remove excess sugar from the circulation, storing it in the liver.
But because the carbohydrates are different as the chemical structure, the regimen does not recommend suppressing them, but it is enough to choose “good” sugars, that is, those whose IG (glycemic index) is low.
(IG) measures the ability of a food to raise blood sugar, the reference food being glucose, whose glycemic index is 100.
Montignac Diet – healthy weight loss in two stages
Phase 1: is the phase of weight loss . The first stage lasts for 3 months and involves a different combination of foods to avoid overloading the pancreas. This phase also mainly consists of eating the appropriate carbohydrates, that is, those with glycemic index rated at 35 or less (pure glucose, for example, is 100 by definition).
A higher protein intake, such as 1.3-1.5 grams per kg of body weight, especially from fish and legumes, can help you lose weight, but people with kidney disease should consult their doctor.
The breakfast specific to this stage in the Montignac diet has two options:
- which combines proteins with carbohydrates (PGs)
- combines proteins with lipids (PL)
The second option will be up to 2 times a week, preferably over the weekend.
Here are some examples:
1. PG: fruit salad, whole bread – 2 slices, yogurt o, 1% fat
2. PG: grapefruit, whole bread, yogurt 0.1%, a slice of chicken
3. PG: oilless omelette, o mandarin
4. PG: mussels without sugar, milk 0,1-1,8%, orange
5. PG: kiwi, whole grains, milk 0,1-1,8%.
6. PG: a clementine, whole bread, yogurt, sugar-free peach.
7. PL: 2 eggs cooked with mushrooms, 2 sausages, apple compote with no added sugar.
Lunch associates like breakfast either with lipid proteins or with low glycemic carbohydrate proteins.
1. PG: fresh cheese, meat , canned chopped and boiled crackdown over the place green beans and tomatoes, fruit salad without cream or sugar
2. PL: lettuce, cauliflower blow Chicken 2 -3 pieces of black chocolate
3. PG: Greek mushroom, chicken breast, baked eggplant, apple
4. PG: baked beef, cauliflower cow with lean cheese, fruit salad.
5. PL: radishes, salmon in the oven, green lettuce, 2 slices of cheese.
6. PG: grilled pork chops, green beans cooked with salt, red, a weak yogurt.
7. PG: beef, spinach, 2 Romanian cooked eggs
Dinner is based on the model of lunch, it must be light, fewer protein and fewer lipids, but more low GI carbohydrates. Approximately 4 times a week, rather choose a protein-based carbohydrate-based dinner (GP).
1. GP: broccoli cream soup, tomato spaghetti and low-fat cow cheese, skimmed
2. GP: baked, yogurt o, 1% fat
3. PL: pork meat with garnish with mustard and aromatic herbs, cauliflower boiled peach
4. GP soup green (green beans, broccoli), peas onions, grilled beef,
5. GP: pasta salad, tomatoes, green olives and natural tone, yoghurt 0.1%
6. GP: tomato soup, boiled chicken breast, green beans, peach foam
7. GP: fish fillet with wine and spices, yoghurt 0.1%, apple
Avoid throughout the diet: sugar, sweets, chocolate, caffeine because it stimulates insulin secretion. There are prerequisites: a glass of 250 ml of wine or beer at lunch or dinner (noon in the morning).
Phase II of the Montignac diet
Phase 2 : is the stabilization and prevention phase . Montignac said on his website that “we can even improve our ability to choose by applying a new concept, the glycemic result (synthesis between the glycemic index and the pure content of carbohydrates) and the levels of blood sugar that result from meals. Under these conditions, we can eat any carbohydrate we want, even those with high glycemic indexes. ”
So at noon or dinner you can eat carbohydrates at all meals, whose glycemic index does not exceed 50. Dinner will stay lighter than lunch and avoid fat.
Associate vegetables with IG under 50 with foods whose IG is over 50 , for example: boiled potatoes with green beans. If you have the intention of eating something “sweet”, anticipate this. start eating raw foods, then eat protein (meat, eggs) in sufficient quantity to reduce glycemic response and then eat “sweet”.
Breakfast : fresh fruit with IG less than 50 (kiwi and green banana are allowed, but not watermelon and water melons), whole bread with a little margarine or olive oil, grains without any added, low yoghurt or low-fat cheese, ham chicken or turkey, smoked salmon.
Lunch: a plate of cooked vegetables that can accompany fish or low-fat sausages (eg salmon with full rice and squash), a fruit, a dairy (yoghurt) and a dessert based on fruit.
Dinner: cooked vegetables or soup; a pasta plate “al dente” with a little cheese or tomato sauce; baked fish.