The Montignac diet is a method based on a careful selection of foods and how to associate them with each other. Since the 1980s, she has millions of followers worldwide.
In Montignac diet, sugars should be selected based on their ability to raise blood glucose. This ability is assessed by a measurement called glycemic index.
Opt-GI carbohydrates is less than or equal to 50
Raising low blood sugar, they allow, via a low insulin secretion, to trigger weight loss: wholemeal pasta, spaghetti al dente, brown rice, basmati and wild, integral bread, fructose, raw carrots, quinoa, oatmeal , lentils, dried beans, green vegetables, tomatoes, peppers, dried figs, dried apricots, chocolate with over 70% cocoa ...
Delete-GI carbohydrates is greater than 50
They provoke a strong insulin secretion may promote weight gain: noodles, white or parboiled rice standard, potatoes, white bread, sugar, cooked carrots, ripe bananas, semolina, corn, corn flakes, chips, popcorn , ice creams, white flour, raisins, chocolate bars, biscuits ...
Overcook food alters their GI. Better to focus on raw carrots and spaghetti al dente.
The Montignac diet, fat chosen according to their quality
Lipids must be chosen according to the nature of their fatty acids.
Opt for unsaturated fatty acids, they protect against cardiovascular disease and are less easily stored in fat reserves: oily fish, olive oil, rapeseed, corn, walnuts, hazelnuts, sesame and combined oils, grease d goose and duck, soy, nuts, avocados.
Avoid saturated fats
In the presence of insulin, they are easily stored. These are: butter, lard, fatty meats, hydrogenated oils, meats, palm oil and coconut, cream, whole dairy products, cheeses.
Both meals that make up the Montignac diet
According to Michel Montignac, how to involve them food during the same meal plays on their assimilation. This is why he recommends two types of meals:
- The protido-lipid which is composed of proteins, lipids and carbohydrates in very low GI. Eg vegetable platter or tomato / mozzarella with olive oil, grilled salmon or steak / vegetables, fruit and dairy low GI;.
- The carbohydrate-protein which is composed of low GI carbohydrates and proteins, and has a minimum of fat. Eg. Cucumber / yogurt sauce 0%, + vegetables or lentils and spaghetti slice of ham or steamed white fish, fruit low GI.
The two phases of the method Montignac
Phase 1, the slimming
Its length, at least 3 months, is variable depending on the target weight. We have the choice between the two types of meals, but better prioritize protido-lipid meals for lunch and carbohydrate and protein meal for dinner. During this phase, sugar and sweet products are to be avoided, as well as alcohol. Breakfast should preferably be carbohydrate and protein.
Phase 2, the stabilization
Its role is to maintain the weight loss achieved during Phase 1. To achieve this, it is recommended either to consume only GI carbs under 50, or to associate in the same meal carbohydrates with high GI and low GI carbohydrates to obtain a lower glycemic resultant 50. The main principles of Phase 1 should be retained, but applied more flexibly.
The Montignac method illustrated, Michel Montignac, ed. Flammarion.