How to get rid of extra pounds forever? This problem in the 21st century is more relevant than ever. The modern food industry provides consumers with a wide range of low-calorie foods, low-fat and completely safe at first glance. Statistics show that dietary intake has increased from 20% to 80% in just the last decade, and daily caloric intake has decreased by 5%.
The obesity rate for this period increased by 30% and continues to grow. We are talking not only about the so-called “American paradox”, but about the results of nationwide research. During the polls, it turned out that most people, whose weight was clearly above the norm, did not consume high-calorie meals in large quantities. Moreover, the average energy value of the diet of many participants was lower than recommended by nutritionists. On what does the appearance of unwanted centimeters really depend?
Overweight: Arguments and Facts
Energy value (calorie content) is not the only factor that affects the appearance of excess weight. Each carbohydrate-containing product is assigned a glycemic index (GI) – an indicator of the rate of breakdown of food in the body, reflecting a change in the level of glycemia when carbohydrates enter the body. The standard is considered to be glucose, whose GI is 100.
The faster the product splits in the body, the higher its glycemic index. After the adoption of this term, carbohydrates are conditionally divided into “bad” (fast) and “good” (slow).
In addition to the GI indicator, there are a number of reasons that indicate that calorie counting is purely theoretical. In order to make a characteristic of the dish and its influence on the body, it is necessary to take into account many factors:
- basic composition (proteins, fats, carbohydrates);
- method of preparation, freshness of the product;
- the presence of dietary fiber (fiber);
- the presence of fatty acids and their type (saturated, monounsaturated, polyunsaturated);
- meal time;
- number of meals and serving size;
- combination of ingredients;
- individual characteristics of the body.
These facts indicate that knowledge of the conditional caloric content of food is not enough to draw up a diet plan. To lose weight, you need to understand where the excess weight comes from and how the metabolism in general occurs.
Human blood normally contains approximately 1 grams of glucose per liter. In the process of digesting carbohydrate foods, glucose is formed, the sugar level rises and a temporary hyperglycemia effect occurs. Hyperglycemia provokes a sharp release of the hormone insulin into the blood and stimulates the pancreas.
Insulin, in turn, controls the consumption of the body’s energy reserves, namely, fat deposits. When a person follows a low-calorie diet, the natural instinct of self-preservation is triggered by slowing down the metabolic processes. The more restrictions a person loses weight, the more fat his body tries to accumulate “for a rainy day”.
After the completion of a rigid diet, the overwhelming majority is faced with the effect of “accordion”, when the former kilograms return and the titanic efforts are negated. And if, in addition to the diet, fast carbohydrates (foods with high GI) are constantly present, then weight loss may not occur. This paradox destroyed the foundation on which the theory of the effectiveness of “hungry” diets stood.
The basis of the diet Montignac
Personal observations and research led Michel Montignac to the conclusion that only products with a high GI index contribute to an increase in lipid mass and the appearance of excess weight. Constant hyperglycemia shifts the metabolic processes in the body towards accumulation. At the same time, carbohydrates with a low glycemic index are processed much longer and do not cause insulin fluctuations.
Dr. Montignac presented previously known only to diabetics GI table, in which he drew a line between useful (below 50) and harmful (above 70) carbohydrates.
|“Bad” carbohydrates||“Good” Carbs|
|Beer Malt (110)||Bran flour, bran bread (50)|
|Dates (104)||Unpeeled wild rice, uncooked (50)|
|Glucose (100)||Peas (50)|
|Starch (100)||Uncleaned grains (50)|
|White flour, white bread (100)||Oatmeal Flakes (50)|
|Boiled swede and beetroot (99)||Basmati Rice (47)|
|Sweet dough and products from it (95)||Coconut (45)|
|Fried, baked potato (95)||Grapes (45)|
|Rice Noodles (92)||Buckwheat Groats (40)|
|Canned Apricots (91)||Dried apricots (40)|
|Gluten-free white bread (90)||Prunes (40)|
|Polished White Rice (90)||Colored beans (40)|
|Boiled Carrots (85)||Pasta and noodles from durum wheat (40)|
|Corn Flakes and Sugar-Free Popcorn (85)||Wholemeal Flour, Gray Bread (40)|
|Mashed potatoes (83)||Freshly squeezed fruit juice without sugar (40)|
|Crackers (80)||Apples (35)|
|Muesli with nuts and dried fruits (80)||Mustard (35)|
|Donuts (76)||Dried peas (35)|
|Watermelon (75)||Dairy products (35)|
|Pumpkin (75)||Turkish Peas (chickpeas) (30)|
|Baguette French (75)||Lentils (30)|
|Lavash (75)||Dried beans (30)|
|Sugar free waffles (75)||Rye flour, rye bread (30)|
|Milk rice porridge (75)||String beans (30)|
|Wheat groats (71)||Garlic (30)|
|Milk chocolate and confectionery products (70)||Fresh carrots and beets (30)|
|Sweet carbonated water (70)||Dark black chocolate (22)|
|Puff pastry (70)||Cocoa (20)|
|Pasta and noodles from soft wheat (70)||Fructose (20)|
|Pearl barley (70)||Soya (15)|
|Semolina (70)||Greens, green vegetables and tomatoes (less than 15)|
|Couscous (70)||Mushrooms (less than 15)|
|White and Brown Sugar (70)||Lemons (less than 15)|
When you first look at this table, there is a feeling that it contains an incomplete list. And this is true, because the variety of food and methods of its preparation does not allow to accurately classify products and dishes from them. “Bad” carbohydrate-containing, as can be seen, are represented mainly by white flour products, confectionery, sweet drinks. The company they are products rich in glucose and starch.
The table of the Montignac GI on the example of cereals and rice allows us to make sure that the processing of the product affects its index. When cleaning and polishing, most of the fiber is removed, which causes an increase in glycemia. Fiber-containing cereals, beans, vegetables, fruits, berries and mushrooms are “good” carbohydrates and do not harm the figure.
Method of diet Montignac is divided into two phases. The first stage is a course aimed at combating obesity and weight loss. The second is a healthy balanced diet to stabilize weight and improve the body.
General rules of diet
Michel Montignac calls to get rid of traditional ideas about the caloric content of food and choose products according to their metabolic properties and goals set for themselves. The only restriction is imposed on foods with a high glycemic index (above 70) – they are recommended to be abandoned altogether.
The basic principles of the Montignac diet:
- separation of carbohydrates and lipids;
- rejection of glucose, starch and foods rich in them;
- refusal of alcoholic drinks and fermentation drinks (beer, cider, ale, etc.);
- elimination of saturated fatty acids, preference for monounsaturated and polyunsaturated;
- meals at least 3 once a day, preferably on a schedule;
- interval between meals – at least 3-4 hours.
The GI table does not indicate protein and lipid products, since they do not affect blood sugar levels. But this does not mean that you can eat them for breakfast, lunch and dinner, eating bacon. First of all, you should pay attention to the origin of the food. Monounsaturated vegetable fatty acids can be consumed in moderation without concern.
Food of animal origin should be selected on the basis of its origin. Examples of permitted products are presented in the table.
|Meat||Low-fat meat without fat and skin. Suitable beef, veal, rabbit, beef liver, kidney, tongue fillet|
|Bird||Chicken, turkey, quail, pigeon, chicken liver fillet|
|Fish||Almost all types of fish: cod, hake, saury, mackerel, halibut, herring, flounder, pike, salmon, trout, sprat, sardines, catfish and others|
|Seafood||All seafood: shrimp, crab, crayfish, squid, oysters, mussels|
|Dairy||Low-fat milk, kefir, granular and soft cottage cheese, lean cheese, unsweetened yogurt|
During cooking, you should follow the principles of separate feeding. You can combine protein with carbohydrate and protein with lipid. You can not combine lipids with carbohydrates, as the latter contribute to the absorption and accumulation of the first. Especially this remark is relevant for the first phase of the diet.
The first stage of the Montignac diet: weight loss
At this stage, there is a reduction in weight to the desired indicators by preventing the deposition of fat and triggering the mechanism of their splitting. This happens due to strict restrictions in carbohydrate foods: products with GMI above 40 should be discarded.
Permitted ingredients for meals during the first phase of the Montignac diet:
- lean meat, poultry, fish;
- low-fat dairy products (milk, kefir, cottage cheese, cheese, yogurt);
- vegetables (with the exception of starchy);
- fruits (except bananas, pineapples, dates and dried fruits);
- beans, buckwheat and oatmeal, soybeans;
The menu is based on the principles of separate power. Products with a glycemic index up to 20 can be consumed in any quantity. You can not combine carbohydrates with GI from 0 to 40 with lipids. Dinner is recommended until 18-19 hours and this meal should be the easiest.
An example of an optimal menu for a week diet Montignac for weight loss:
- A hearty breakfast with protein and fiber. Sour milk and dairy products, yogurts, oatmeal and buckwheat cereal are suitable. The best option is to start the day with fruits that stimulate the intestines.
- During the second breakfast, it is advisable to give preference to proteins and eat cheese, cottage cheese, eggs, boiled or dried meat.
- Lunch intake should consist of proteins and lipids, but it should not be fat. Meat with a vegetable garnish or meat soups will be suitable as a main course.
- Light dinner can be protein-lipid or protein-carbohydrate. In the first case, it is desirable to include in the menu not meat, but fish or poultry. For a carbohydrate dinner, salads are suitable in combination with cheese or cottage cheese.
Such a diet is not limited in time and can last until the desired performance is achieved. If you are accustomed to sweet and floury foods, it will not be easy to give up sugar. You can compensate for the lack of glucose in the body with the help of authorized fruit. From the use of synthetic sweeteners nutritionists strongly recommend to refuse.
Recipes for the diet Montignac
Montignac’s varied diet menu allows you to show your culinary talents and discover new horizons. Lenten main dishes can be found in the traditions of every nation, European cuisine has especially succeeded in this, offering healthy stews, soups and salads in an assortment.
French sweet tooths can suggest how to remake any dessert in a dietary way, because following a diet it is not necessary to deny yourself small pleasures.
Adults and children with pleasure can enjoy homemade ice cream and sorbet without sugar and cream.
To make a popular berry sorbet with a refreshing taste, you will need:
- 200-300 g berries (strawberries, raspberries, blackberries in others);
- 1 tsp lemon or lime juice;
- a few leaves of mint.
Berries need to be washed and chopped in a blender or combine until smooth. Citrus juice is squeezed into a separate container, in which mint and 10-15 ml of water are added. After half an hour, the resulting syrup is added to berry porridge and whipped again. Dessert is sent to the freezer for 3-4 hours and is mixed from time to time.
Classics fans can taste chocolate-flavored ice cream from the following ingredients:
- 200 g soft curds;
- 100 Mr. Low Fat Yogurt;
- 1, Art. cocoa;
- coconut shaving.
The principle of making such ice cream does not differ from sorbet. All ingredients should be whipped until fluffy smooth, add cocoa and chips, and then freeze for several hours.
Diet according to Montignac does not limit losing weight in the selection of spices and spices, so with a little effort, you can make any dish much tastier.
Salads are the favorite food for those who struggle with excess weight. Recipes for salads with vegetables, mushrooms, cheese, meat and seafood are many, but factory sauces are prohibited by diet rules. The taste of the food will improve significantly if you prepare the dressing yourself. The basis for homemade sauces can be natural apple and balsamic vinegar, lemon and lime juice, olive oil, yogurt.
The second stage of the Montignac diet: weight stabilization
After reaching the desired parameters, it is necessary to competently go out of their diet and consolidate the result. Glucose and animal fats are also prohibited during this period.
It is permissible to mix carbohydrates and lipids occasionally. It is advisable to eat such dishes with vegetables rich in fiber. Occasionally, foods with an average glycemic index and such dishes as boiled potatoes and al dente pasta can be included in the diet. You can even use natural dry wine and bitter chocolate in moderation.
It is impossible to abuse prohibited products, and in case of breakdown it is recommended to spend several days, feeding on the principle of the first phase. Nutritionists say that you can follow these principles of nutrition on an ongoing basis to maintain weight and health benefits.
The effectiveness of the diet Montignac
While humanity is torturing itself with hunger and excessive physical exertion in a vain pursuit of a perfect body, the Montignac method has become a real revolution. He did not just invent another diet, but laid the foundation for healthy nutrition in general.
The method of the doctor has no contraindications and at the same time allows you to lose weight on 15-25 kg for 3-4 a month depending on the initial weight. The advantages of nutrition according to the principles of Montignac, in addition to getting rid of body fat:
- improvement of health in general;
- lower cholesterol;
- prevention of cardiovascular diseases;
- eliminating the risk of eating disorders and type 2 diabetes;
- formation of healthy habits.
By the way, Dr. Montignac is the first to lose weight using his own method and has become a good example of the effectiveness of this theory. A tempting proposition to eat and lose weight casts doubts, but it is fully consistent with the concept of the Montignac diet, therefore, the reviews of losing weight about this technique are extremely positive.