Montignac diet is like created for all of us who love to eat and want to have a slim figure – it really sounds perfect. The slogan “eat and lose weight” to many of us seems unbelievable. But in the case of this diet it’s really so, because people who get fat, primarily make mistakes in the choice of food in their daily lives. For healthy weight loss, all the secrets hide precisely in the choice of foods that we consume; a measured intake of carbohydrates and fat, as well as their proper proportion in the day.
Diet of Frenchman Michel Montignac, is based on the so-called Glycaemic index (GI). The Glycaemic index (sweet index) is the rate at which increases blood sugar levels after taking certain foods. Specifically, the level of sugar in the blood rises with every meal, after which the pancreas secretes insulin. And insulin sends sugar into the muscles and liver. However, some foods, and some types of starch and proteins increase the blood sugar levels; which causes the pancreas to secrete more insulin. In this case, change the metabolic process: instead of being burned during digestion, entered fat by eating is being captured and stored in the body by excess insulin. Due to the increased secretion of insulin the blood sugar level drops. That makes people feel fatigue after eating and soon re-hungry again. So they decide to get something to eat, although the fat from eaten meals stores rather than burn.
Deficiency of Montignac diet is high protein and fat and relatively low intake of carbohydrates; which carries with it the risk of the cardiovascular system. In addition, the possible lack of certain B vitamins.
Montignac diet and food
The main rule of Montignac diet is to avoid sugar in all forms. You should take great care when buying because many seemingly innocuous foods contain sugar.
In addition it’s important to choose good starches having GI 50 or less. These include raw carrots, brown rice, unrefined basmati rice, wild rice, pasta, quinoa and most legumes and lentils.
Many foods that have a low calorific value can have a very high Glycaemic index, so it can create, instead of reducing fat. Vegetables should therefore be eaten raw (carrot and celery in particular), and many other vegetables should cook only briefly steamed.
Cooking can raise some GI carbohydrates, because destroying the molecular bonds, so it becomes easier to digest starch. Most affects carrots, rice, pasta and potatoes. So eat bread for breakfast at least five days a week as part of a meal consisting of carbohydrates and protein. But always choose bread with high fiber, whole grain or rye, and never eat with saturated fats.
The first type of breakfast consists of carbohydrates and protein, and the other from protein and fat. The first is rich in carbohydrates with low Glycaemic index; so that kind of breakfast should eat mostly – at least 5 days a week. Other breakfast is low in carbohydrates and rich in protein and fat. Do not eat it more than twice a week.
Always choose rye bread, bread made from unrefined organic flour, oatmeal cookies without sugar and cereals from whole grains without sugar. From proteins, you can eat low-fat cheese, low-fat natural yogurt and skim milk. You can add jam or marmalade without sugar, fruit Glycaemic index lower than 35, fructose or artificial sweetener. For breakfast, drink decaffeinated coffee, Arabica coffee, herbal or fruit tea.
In other variant of breakfast you can eat eggs in any way, fish including smoked salmon and meats, such as ham, turkey or chicken. Also you can eat bacon, cheese and sausages.
When it comes to lunch there are also two possibilities. The first type of lunch is made up of protein and fat, and this should be the main type of meal. It contains protein-rich foods such as fish, meat or eggs and carbohydrates whose GI less than 35.
Another type of lunch consists of fiber-rich carbohydrates that have a low to medium GI. Do not eat this type of lunch more than three to four times a week; and never in combination with saturated fat.
From carbohydrates eat those which GI lower than 35. These are vegetables such as broccoli, bell peppers or spinach; also legumes with low GI, such as lentils, quinoa and wild rice.
Eat protein from meat, fish, eggs and soy products such as tofu. You can drink water or mineral water, 3 ½ fl oz of wine or champagne or beer 3 ½ dl. Fiber-rich carbohydrates are spaghetti from whole wheat (preferably served cold to be lowered GI); legumes, such as beans or lentils and brown rice or basmati rice unrefined.
Dinner is almost the same as lunch, and gives you two options: a meal with protein and fat or a meal with carbohydrates. These are the same guidelines that you get for lunch. The only difference is that a meal should be lighter than lunch.
In other words, both versions must contain more low-GI vegetables and less fat or carbohydrates than lunch. However, if you ate for lunch fiber-rich carbohydrates, it is best to eat for dinner proteins and fats. That way you’ll balance your nutrition.
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