THE MONTIGNAC DIET MENU AND EXPERIENCES


Montignac diet and method

This particular diet is the ideal diet for all of us who enjoy in our favourite dishes- Sounds amazing doesn't it?

The creator of this diet, Michel Montignac was among the first to introduce the "glycemic index" and a list of groceries with a low GI. The slogan was "eat and loose weight", which sounded unbelievable for many of us, but in the case of this diet that slogan was said right, because people who are gaining weight, mainly make the mistake in choosing the wrong groceries in their everyday lifes.

That same food besides obesity carries the risk of getting cardiovascular diseases and diabetes. For a healthy weight loss, as the Montignac diet suggests, all the secrets lie in the selection of food that we eat, in a measured intake of carbonhydrates and fat, and in the intake ratio of the same
MONTIGNAC DIET AND THE RULES OF THE GLYCEMIC INDEX

The glycemic index is nothing more than a plain ranking system which measures how much sugar (glucose) is absorbed into our blood, after we consummated any kind of carbonhydrates.
Every CH (carbonhydrate) has its pairing GI (glycemic index) which shows us, how much of the total glucose from the food ends up in our blood. So if a grocerie has a high GI, that also means that the other number is high, which is not good. These kinds of groceries with a high GI, almost always carry the risk of sugar cumulation and the increase of fat in our bodies.
An ideal example is the lentil, it has a very low GI because only 25% of the sugar it contains is absorbed in our bloodstream.
The Montignac diet pays special attention to carbonhydrates and discards all the "bad" ones from our nutrition, Bad carbonhydrates are usually found in white flour (bread,pasta) but also in rice and potatoes.
That kind of food has a high GI and the sugar from it is diverted in our blood and after that into our fat deposits.
During the last 20 years, all kinds of myths have been created which narrated that some CH are disolving fast and other ones slower, the only truth about them is that they differ by the glycemic index, and nothing else.
The Montignac diet can also be seen as a healthy diet course, because it teaches the participans to wisely choose their groceries with a low glycemic index, the ones that stimulate a healthy digestion, accelerate the metabolism and allow the orgnaism to burn up fat rather than to store it. The Montignac diet focuses on two phases:

* How to loose your weight ( it lasts atleast 60 days, the duration in which you fully detoxicate your pancreas)
* How to maintain the current state and the wanted body weight

montignac diet

LIST OF GROCERIES SUGGESTED BY THE MONTIGNAC DIET

All carbonhydrates which are lower than 35 on the GI list are more than welcome in our daily nutrition, suggests the montignac diet, and acceptable are all the groceries which have a GI count lower than 50, and those groceries are: zucchini, paprika, fennel and eggplants, while the groceries that we should avoid are: besides white flour, rafined cereals, fruit yogurt, white rice, beer, glucose and more..
All carbonhydrates give our organism the needed energy in the shape of glucose (our primary body fuel), but if you take in too much of those high CH with a high GI count, our pancreas will than be forced to secrete a larger amount of isnulin, which results in gaining extra weight.
Whereas the groceries with a lower glycemic index don't create such a big insulin reaction so therefore they don't make us gain extra weight.
Fats do not make as nearly as much weight gaining oriented problems as the carbonhydrates-claims Michel Montignac, the "fat" stores our energy, creating reserves, but is not harmful.
If you take for example olive oil which contains fat, little amounts of sugar (sometimes there is none), the GI is completely insignificant. In the case of eating this grocerie, we do not experience a high insulin reaction and it isn't contributing to the gaining of unwanted body weight.
Fish was also debated about, do we gain weight from it or not? Well in the montignac diet, the fish is welcomed with open arms, especially fish like: herring, sardine, salmon because they are rich with omega 3 fats (those fats are very healthy for our organism), especially for our heart, and know that we won't get extra weight from it.
To make his diet plan easier for all participants, Montignac created a groceries sortation, which consisted of 4 groups sorted by their glycemic index.
This classification makes it easier for us  to understand which of the listed groceries increase the blood sugar faster and cause a stronger insulin reaction:

* First we have the bad carbonhydrates which can be found in pasta, pastries, white flour bread, candies and cakes.
* Fat from meat
* A mix of fat and carbonhydrates which can be found in nuts but also in white meat.
* The most harmless ones are the fibers contained in vegetables and in whole grain cereals.

THE MONTIGNAC METHOD; THE RULES

The basic rule given from the montignac diet is to avoid sugar in almost every known form. In practise? It is simple, when you go to the supermarket spend a bit more time on reading the labels printed on the groceries. Almost every serious approach to a healthy nutrition contains this particular rule. The persons who are not just thinking about loosing weight, but are aware and taking care of their health have started using the previously mentioned rule ages ago.
You will be suprised with the new insights just by reading the mentioned labels. You will understand just like the rest of us that some groceries that won't appear so, contain such a vast amount of sugar it is unbelievable. Therefore, always try to choose the food that has a GI of less than 50. Some of those groceries are: carrots, brown rice, wild rice, basmati rice, green beans, lentil.
By cooking some of the food, we can increase it's glycemic index, such as for example- carrots.
The Montignac diet implies that you eat whole grain bread, with a lot of fibers atleast five days a week and never mix it with bad saturated fat sources.
If you ate any "fat" sourced food, you need to wait atleast four hours before you can consume any carbonhydrates. Between meals, you should try to drink as much liquid as possible, especially water. Allowed is one glass of vine or beer during the day, but don't abuse this rule. The Montignac diet also allows you to have up to two cups of coffee throughout the day, but exclusively without sugar or any other artificial sweetener.

MONTIGNAC DIET MENU

An unique montignac menu does not exist. There are many formulations so as the Montignec diet book itself who suggest that we ourselves should choose the groceries with a low GI and cook our meals. So from the given menu you can make your own unique meals, from the food you like.
Many people think that the montignac diet is aimed for athletes that see the monitoring of carbonhydrates in their food as a regular thing. But no, there lies the mistake!!! Everyone who cares for their health and a correct nutrition, should think of this as a regular thing, so this isn't a diet aimed only at athletes but for all of us who want to live a healthier life.
Studies have shown that carbonhydrates with a high GI give energy in a short time period, but they also take it away fast. When that occurs we usually feel exhausted, tired and worst of all hungry. To satisfy our hunger we unfortunately reach for something strong and fast that will give us energy (fast-food). When that happens, a healthy diet counts for nothing, we start to gain weight rapidly and risk to get sick. So the fundamental rule is to avoid that type of food, and to eat the one with
a lower glycemic index.
This is how a montignec diet-menu for seven days looks like (which is just an example to guide us, not a "must do" rule)

MONDAY

* breakfast: drink a juice made of 2 kiwis and 2 lemons on an empty stomach, and after half an hour eat some cereals (they shouldn't contain sugar) and a low fat yogurt. After you ate that you can have a cup of coffee or a herbal tea- in both both cases without sugar.
* lunch: steamed vegetables with tuna, grilled champignons
* snack: eat one apple
* dinner: grilled chicken with green salad

TUESDAY- MONTIGNAC DIET

* breakfast: begin your day with a juice made of freshly squeezed grapefruits, kiwis and pears, after half an hour eat one slice of bread (whole grain) buttered with fruit marmalade ( without extra sugar) and drink one glass of milk
* lunch: one veal steak with boiled broccoli, cheese, radish and cucumber salad
* snack: one juicy apple
* dinner: vegetable soup, pasta with champignons, low fat yogurt

WEDNESDAY

* breakfast: fresh fruit of your choice, half an hour later, one cooked egg and a sausage, a cup of coffee or a cup of tea (both without sugar)
* lunch: turkey with green beans
* snack: a little bit of cheese
* dinner: beans

THURSDAY

* breakfast: you can choose between a fresh fruit or a fruit juice (only bananas are not allowed), low fat cheese with a slice of rye bread, coffee or herbal tea
* lunch: vegetables and grilled chicken
* snack: a little bit of cheese
* dinner: two eggs in an omelet with spinach

FRIDAY- MONTIGNAC DIET

* breakfast: fresh orange juice, thirty minutes later eat an omlet (made of 2 eggs max.) with champignons, sugar free coffe or tea
* lunch: grilled tuna made along with a fresh tomato or green salad.
* snack: an apple
* dinner: vegetable soup, cooked cauliflower, green salad and a yogurt

SATURDAY

* breakfast: fresh lemonade, cereals, fresh "fat free" cheese, a cup of coffee or tea
* lunch: grilled salmon and spinach
* snack: an apple
* dinner: a veal steak with boiled broccoli, hard cheese

SUNDAY

* breakfast: repeat the same as on the previous days
* lunch: lamb served with tomato and onion salad
* snack: an apple
* dinner: a salt or sweet water fish of your choosing served with green salad

MONTIGNAC DIET EXPERIENCES

From the example of the montignac diet menu written above, you can come to your own conclusions on how to make your diet plan.
The characteristic thing about the montignac diet is that in the breakfast, carbonhydrates are combined with proteins, atleast five times a week, where we take care that we only use carbonhydrates with a low GI. Whereas 2 meals in seven days can consist of a mix of proteins and fat without carbonhydrates. This second option is less healthier than the first.
Stick to the guidelines we mentioned earlier ( instead of white go with rye bread, sugar free cereals, fat free yogurt, skimmed milk, marmalade without extra sugar...)
Try to keep the GI under 50, the ideal count would be under 35. For lunch, we aslo provided more options and we can sort it into two groups. The first one is a combination of fat and proteins (fish, eggs, meat) and carbonhydrates with a GI under 35. This is a basic guideline for every lunch suggested by the montignac diet.
The other option is a lunch with fiber rich carbonhydrates who have a low or medium GI, this shouldn't be made more than 3 times a week and mustn't be combined with saturated fats.
The recommended things are: broccoli, spinach, paprikas and green beans with a lower GI (lentil, wild rice, quinoa).
Dinner is almost the same as lunch, we have to options with dinner, with an exeption that the montignac diet puts an accent on the dinner being way lighter than the lunch with more vegetables, so that our diet stays balanced troughout the day.
Example: If you had low GI carbonhydrates for lunch, for dinner you will eat "fat" and proteins and the opposite. Also don't forget to drink a lot of liquid, plain and mineral water the most. Don't be passive, try to do some physical activity. Food with lower GI won't increase your weight, you can eat it freely but you need to be physically active.

MONTIGNAC DIET CONCLUSION

The montignac diet isn't for everybody's pocket, the creator of it is French and the menu is adjusted to their standards and the french kithcen. But because of the diet's success rate and the large number of unusual groceries that are allowed in this diet (cheese, chocolate, vine and many more) it is choosen by many and said to be a very effective way to loose weight.
If you can, try the diet atleast for 14 days, you will feel a lot healthier and loose the unwanted weight you had problems with.



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