The Montignac diet is based on variety, carbohydrates together with animal protein. The diet prohibits foods with high glycemic index : sugar, sweets, potatoes, white bread, rice, pasta or sweet fruits. These products should be replaced by monounsaturated or polyunsaturated products ( olive oil, fish or seafood).
What is the Montignac Diet?
It is a famous diet invented by the man with the same name, Michel Montignac and, we quote, it classifies foods according to their glycemic index. It measures the ability of carbohydrates to raise the level of sugar in the blood. Montignac divides it into three categories:
Low GI – less than or equal to 35;
Average GI – between 35 and 50;
High GI – more than 50.
Montignac Diet Examples of foods with high glycemic index:
- GI 110: beer
- GI 100: Glucose
- GI 95: French fries, rice, flour
- GI 90: white flour
- GI 85: pop corn
- GI 70: sugar, rice, soft drinks, chips
- GI 65: rye bread, corn, pineapple in syrup
- GI 60: bananas, chestnuts, wheat, pizza
- GI 55: ketchup, peaches in syrup, sushi, papaya
Montignac Diet Examples of foods with medium GI:
- IG 50: kiwi, pineapple, mango, whole rice, pasta, whole apple juice (without sugar)
- IG 45: whole grains, coconut, toast, green bananas, grapes, dill
- IG 40: oatmeal, peanut butter without sugar, plums, carrot juice
Montignac Diet Examples of foods with low glycemic index:
- GI 35: dried apricots, oranges, plums, apples, peaches, celery, yogurt
- GI 30: cheese, carrots, mandarins, clementines, milk, soy milk, pears, grapefruit, tomatoes, turnips, sugar-free marmalade.
- GI 25: soy flour, humus, cherries, strawberries, raspberries, pumpkin seeds
- GI 20: soy yogurt, lemon juice without sugar, cocoa powder
- GI 15: spinach, tofu, zucchini, peppers, olives, lettuce, cabbage, Brussels sprouts, broccoli, cauliflower, cucumber, onion, mushrooms, ginger, walnuts, almonds, peanuts, wheat germ
- GI 10: avocado
- GI 5: lobster, crawfish, crab, vinegar, spices (pepper, parsley, oregano, basil, cinnamon, vanilla)
- GI 0: meat (beef, chicken), tea, coffee (without sugar), sea food.
Stages of the Montignac diet
1. Weight Loss
This stage varies depending on the number of kilos that each person wishes to lose. Thus, you can choose between menus based on foods containing proteins (meat and fish) with a very low glycemic index (under 35) or foods containing monounsaturated which have the glycemic index below 50.
Your daily menu must be composed of three main meals: a hearty breakfast, a normal lunch, and a light dinner plus two snacks. Fruits should be consumed half an hour before meals.
Sugar and white bread are completely forbidden in this phase, as well as pasta, potatoes, rice and alcohol. As for the coffee, you can opt for the one with no caffeine.
There are no preset menus. The foods which you are allowed to eat in this stage can be combined as you wish. For example:
Breakfast can contain: sugar-free marmalade with one slice of wholemeal bread; cereals; low-fat yogurt; eggs; lean ham; cheese; coffee (without caffeine); tea.
Lunch may be composed of: fish or lean meat of all kinds; eggs; cheese; all kinds of vegetables, except potatoes and beets.
Dinner can be similar to lunch, but a little bit lighter. You can choose between: vegetable soup; whole rice; vegetable salad; eggs; 0% fat cheese.
If lunch included proteins and fat foods, the products consumed at dinner must have the glycemic index under 50.
At this stage you must focus on maintaining the figure you managed to obtain in the first Montignac Diet phase. You have more freedom in choosing foods, still you have to be careful not to eat too much. Here are some rules you must bear in mind at this stage:
– Eat bread only at breakfast ( just wholemeal bread);
– Eat just lean meat or fish;
– Drink only skim milk;
– Do not eat sugar;
– Avoid alcohol. In this phase you are allowed to drink wine, but not excessively;
– Drink 2 liters of water daily.
Do not eat many sweets. Although some sweet temptations are permitted in this stage (such as chocolate mousse), they must be consumed moderately. However, they should be replaced by fruits.
Montignac Diet: Advantages and Disadvantages
Advantages: The principles of the Montignac diet (eliminating sugar, avoiding food with high glycemic index, alcohol, plus a diet rich in complex carbohydrates, protein, fat, vegetable fiber) can be considered rules of a healthy lifestyle. Moreover, the principles of the diet are very easy to follow and can be also applied in the case of very active people.
Disadvantages: There must be created a balance of nutrients offered by the food consumed daily, otherwise it can increase the cardiovascular risk in case of a high consumption of saturated fat or fatigue in case of a low- carbohydrate complex. Thus, if you wish to lose weight, consult a nutritionist first. A specialist can advice you and recommend the perfect diet for your organism.
If the Montignac Diet is not the perfect choice for you, then our advice is to choose another diet from our category.