The Montignac diet is the so-called dissociated diet, based on the principle of nor combining, at the same meal, carbohydrates with fats or animal protein. The diet forbids foods with high glycemic index: sugar and sugar products, potatoes, white bread, white rice, refined pasta and fresh fruit. In terms of lipid sources, monounsaturated (olive oil) and polyunsaturated fats (omega 3 of fish and seafood) are preferred.
The Montignac method is dedicated to all those who want to lose weight in an effective and sustainable manner, to reduce the occurrence of cardiovascular risk factors and prevent diabetes. Michel Montignac diet is not a diet in the traditional sense, but rather a non-restrictive lifestyle and perfectly balanced, particularly based on changing eating habits.
Michel Montignac classify foods according to their glycemic index (GI). It measures the ability of carbohydrates to increase blood glucose levels. American researcher Jenkins was the one who developed the glycemic scale. To compose it, he gave arbitrarily glucose 100. This value corresponds to the intestinal absorption of glucose consumed 100%. There are several classifications of glycemic index. Montignac divides them into three categories:
- Low GI, lower or equal to 35
- Medium GI, between 35 and 50
- High GI, greater than 50
To help you better understand this diet, which is actually more like a lifestyle, here are ten important rules.
1. Never skip meals
Believe it or not, but a very important rule in the Montignac diet is not to skip meals – particularly lunch. Montignac says you should eat calm, until you get tired and do not count calories. It does not help. This is best emphasized in his principle: I eat, therefore I lose weight. It is also very important to avoid drinking water during the meal.
2. Breakfast has two options
Breakfast or morning meal has two variants. There are the variant with carbohydrates and proteins, but this variant does not accept saturated fat.
The other option is a breakfast with protein and fat – but no carbohydrates. But because this version contains more saturated fat, this type of breakfast is not recommend more than twice a week.
3. There are two types of lunch and dinner
The first option is a meal with protein and lipid, a meal rich in proteins and carbohydrates with a glycemic index of 35 or less. A second option is a meal consisting of fiber, so rich in carbohydrates with a glycemic index up to 50, but without any saturated fat. In the Montignac diet, proteins and carbohydrates are eaten separately.
4. Eat fiber-rich carbohydrates only 4 times a week
Another golden rule in the Montignac diet is that it accepts the consumption of carbohydrates rich in fiber, but no more than 4 times a week. Meals may contain carbohydrates with a glycemic index of 50, but it is necessary to have less saturated fat.
5. Dinner should be lighter than lunch
6. Eliminate sugar
Another golden rule: no sugar. Sugar should be disposed of in all its forms. Do not think only about desserts, but also high glycemic index carbs that might contain hidden sugars. For example jams, soft drinks, fruit juices and various spices.
7. Limit caffeine intake
Caffeine determines the pancreas to secrete insulin. So limit the coffee to a minimum, caffeinated sodas and caffeinated black teas. Instead enjoy a soft herbal tea, caffeine-free coffee and water.
8. Limit alcohol intake
It is important that alcohol be very limited and, what is very important it that you should never drink alcohol on an empty stomach. The Montignac diet allows a 10 cl glass of wine or a 10 cl glass of beer at lunch or dinner – but the condition is to take a snack with protein and lipid or have eaten something before the first sip of alcohol.
9. Do not combine carbohydrates with saturated fat with glycemic index above 35
The Montignac diet allows a small amount of monounsaturated fats – such as olive oil, or polyunsaturated fats found in oily fish like salmon. Fish oil is not fattening.
10. Learn how to wait
Wait three hours after a carbohydrate meal before ingesting lipids. Wait five hours after a lipid meal to ingest carbohydrates. What do you think about the Montignac diet? Does it sound like something you would try?