Montignak meals 1 phase. Montignac Michel "Power Secrets. Chicken breast on vegetables in its own juice

Montignyak diet, a famous French nutrition, quickly won world fame and made a real revolution in the area of \u200b\u200bweight loss and diet nutritionHaving proposed to the principle new approach To the issue of weight loss.

All the "hungry" diets that existed before her invention were too tough - overly limited the quotion and calorie content of food, as a result of which they were extremely difficult to withstand them due to the painful feeling of hunger, weakness and mood decline.

In addition, weight loss due to a sharp limitation of calories subsequently led to the inevitable set of source weight when returning to normal nutrition.

The essence of Michel Montinyak diet ^

Michelle Montignac for the first time suggested counting not traditional calories, but glycemic food indices. The essence of the Montignaka method is to lose weight, you need not to starve, but choose the right food.

On the same "non-cold" principles, "there is to lose weight" later developed other popular diets - and others.

After a long unsuccessful fight against one's own weight and testing for themselves most popular diet diet, Michel Montignac came to the following conclusion:

• Only products with a high glycemic index (GI) contribute to the appearance of fat deposits (GI), as they quickly release glucose into the blood and sharply increase the level of insulin - hormone contributing to the accumulation of fat.
• The products with low gi do not contain a large amount of sugar, their processing requires a much smaller amount of insulin, therefore, they can be installed regularly and at the same time lose weight.
• Thus, the lower the gi products, the greater it is suitable for weight loss, and vice versa, high-ki products for weight loss should be completely excluded.

• With a low glycemic index, conditionally called "good carbohydrates",
• With a high glycemic index called "bad carbohydrates".

• For weight loss, it is necessary to include in the Montignyak diet menu products with a glycemic index no higher than 55 units, and from all that above 70 should be refused.
• In addition, you need to drink daily at least two liters of ordinary water, do not combine the reception of carbohydrates and fats and withstand the intervals between meals at least 3 hours.

Using the listed principles and absolutely without limiting themselves in calories, the author managed to reset about 15 kilograms for 3 months. excess weight And do not gain them again.

Montignata Diet Product Table ^

The product table indicating the glycemic index allows you to properly select suitable products for powering and make a competent menu. It should be noted that in the above table of the Montinyak diet products there are no many traditional products, such as meat and birds.

This occurs because the glycemic index is assigned to those products that contain carbohydrates. But, since the meat and bird is not contained carbohydrates, their glycemic index is equal to zero and then they can be eaten without limitation.

Montignyak diet steps and menu ^

Montinyak diet, which is more correct to call the power system, consists of two main steps:

• At the first stage there is a decrease in weight to the necessary indicators,
• On the second - consolidation of the result achieved for a long period.

First stage - weight loss

At the first stage, the use of carbohydrates is rigidly limited, their reception is allowed with predominantly low (up to 40 units) by a glycemic index. In addition, stick to separate nutrition and do not mix in one meal carbohydrates with lipids (meat, eggs, vegetable oil).

Sample menu The first stage:

• Breakfast Always start with fruits, as they well stimulate the intestinal work, prevent constipation, quickly digested and well absorbed. Breakfast should be dense, with a protein and carbohydrate carbohydrate. For example, low-fat yogurt or cottage cheese with a piece of gray bread or oatmeal with low-fat dairy products or jam without sugar.

• Lunch Must be without carbohydrates - for example, cheese, cottage cheese, ham, welded by screwing eggs or eggs-glazing.

• Dinner It should include proteins and lipids, while food should not be fat. Bad carbohydrates need to be excluded. The main dish can consist of meat, fish or birds cooked on the grill, a salad of fresh vegetables is suitable as a side dish (except carrots and beets), and for dessert cheese without bread or 125 cottage cheese or yogurt.

• Dinner Of all meals, food is the easiest and can be either protein-lipid or protein-carbohydrate and no later than 19 hours.

• IN belkovo Lipid Dinner Well include vegetable soup (from permitted vegetables), as well as fish, bird or eggs. Avoid sausage products, as they contain little meat in their composition (no more than 20%), but many soybeans and various chemical food additives.

• IN blind-carbohydrate dinner Include products consisting of carbohydrates with a large amount of fiber and lack of fats. Degreased cottage cheese, tomatoes, eggplants, beans, cauliflower, green salad.

Second Stage - Weight Stabilization

After a decrease in the desired amount of weight, the second stage begins, aimed at its stabilization, which can continue arbitrarily for your discretion. At this stage, some relaxation in nutrition and a gradual expansion of the list of allowed products are allowed.

Basic nutrition principles at the stabilization stage:

• It is allowed to sometimes mix fats with carbohydrates, but it is recommended to eat a vegetable salad with a large tissue content;
• The use of dry wine and champagne is allowed, but not on an empty stomach, but eating a pre-vegetable salad or a piece of cheese;
• Do not abuse "bad" carbohydrates;
• Enter gradually in the diet of legumes and solid products;
• Instead of oil, eat vegetable margarine, drink milk only removed;

• Prefer good fats and eat more fish;
• During breakfast, continue there is bread made of coarse grinding flour;
• Do not use sugar, honey, candy and jam;
• Avoid sahares-containing desserts, as well as baking containing flour, sugar and fat;
• Refuse the cola, lemonade and other effervescent drinks;
• Coffee drink without caffeine, and better prudent tea with a sugar substitute;
• Drink a daily at least two liters of ordinary water.

Montignyak diet recipes ^

Diverse recipes Montignyak diet, as well as the possibility of not counting calories and do not limit the amount of food taken, make it possible to make the process of slimming comfortable and "delicious" and get rid of extra kilograms and volumes without squeezing of the skin and exhaust hunger strikes, which is especially important for lovers to satisfy and delicious food.

First meal

Fish Salunka

• Cook the broth from the head, tail and fins of red fish (trout or sturgeon) with a whole bulb and carrots.
• Separately fry to the lungs of the bow and add salty cucumbers cut into small cubes.
• After they protruding a little, add a tomato paste, a cucumber brine, a little fish broth and leave to steal under the lid.
• In the leaky broth, lean the fish cut into pieces, add a gas stamp from a frying pan and bring to a boil. At the very end, add olives, olives and exit lemon juice.

Cream soup

• Sliced \u200b\u200b2 zucchini bars and 4 purified large heads of garlic leaning in a double boiler for about 20 minutes.
• Add 400 grams of 15% cream to finished vegetables, 2 tbsp. Olive oil and beat the blender.
• Then salted the mixture, pepper and warm on the stove.
• If the soup turned out to be too thick, dilute it with milk and decorate from above the greenery of dill.

Meat dishes and garnish

"Lunch in 15 minutes"

• Chicken breasts take away, spray, pepper, pour out the unsweetened yogurt and put it in the oven.
• At this time, weld spaghetti with added finely chopped champignons.
• Then pour everything tomato sauce Or a few fresh tomatoes with pressed garlic.

Chicken in Morse

• Wash the whole chicken, sprinkle, pepper.
• Soda from above mustard and unsweetened yogurt.
• Pour yogurt inside and put in the oven for half an hour.

Lamb with mint

• Lady Cut on large pieces And slightly fry on fat (better by ram).
• Then add chopped onion rings, walnuts, a little salt and sugar.
• Fill with water and extinguish until ready, adding at the end of mint and pepper.

Garnish to meat dishes

• Weld up young potatoes, cut on the halves and fry in the oven. Sprinkle while hot, sliced \u200b\u200bgreens and pour kefir with water and extruded garlic.

• Champignons hide with boiling water and quickly fry on a strong heat, then quickly fry the cut onions as quickly (in proportion with mushrooms 1: 1). Put mushrooms with a bow into a dish, pour on top of a mixture from tomato paste And cream, top with grated cheese top.

• Touch and extinguish the cabbage, then wrap there onions, garlic, covered with boiling water tomatoes, add a bit of vinegar and more greens.

• Pepper, tomato and eggplant (3 pieces) bake in the oven, clean from the skins and finely cut. Then add a fresh tomato sliced \u200b\u200bwith slices, onions, greens, olive oil, a bit of vinegar, salt to taste and squeeze garlic.

• Cook Turkish peas, add boiled rice to it, sprinkle with seasonings and paint tomato sauce from above.

Montigna Diet Recipes: Desserts

Walnuto chocolate biscuit

• In the combine or meat grinder, move the glass of fried peanuts.
• Take 3 eggs, separate the proteins from yolks and take them into a strong foam.
• Add 2 tbsp to yolks. fructose, 1 tbsp. Cocoa, ground peanuts, 50 g. Butter and stir well.
• Then, carefully add whipped proteins, lay out the dough into a lubricated oil baking sheet and bake in the oven for 20 minutes at a temperature of 180 degrees.
• This biscuit is suitable for the protein-lipid diet menu.

Strawberry dessert

• Soak 4 tbsp. Gelatin in a glass of cold water for 40 minutes, add juice 1 lemon, warm up to complete dissolution and strain.
• 100 g of nuts, mix with 2 tbsp. Apple puree and lay out, raving, on the bottom of the detachable form. Top with a mixer of 50 g of fresh strawberries.
• Let the mixer 400 g of cottage cheese, 4 tbsp. Fructose and low-fat yogurt (better than 0%) to homogeneous mass.
• Then add the prepared gelatin with lemon, mix well, put in the form of strawberries in the form above and put in the refrigerator until the gelatin is complete.
• Frozen cake decorate on top of strawberry jam and strawberry berries.

Michelle Montignac

The first phase is phase 1 - it is not relatively difficult to apply in practice. We just need to remove from your diet a number of evaches and products. The most important thing is to understand why you do so, and not otherwise.

My experience says - it is here that the cause of the failures of some people applying the method lies. I have never doubted a minute in your abilities to learn new principles and ideas. It is much more difficult to abandon old ideas that are tightly sitting in our subconscious, as they are absorbed by Mother's milk. The ideas set forth in this book are based on studies of scientists and doctors, but unfortunately have not yet received universal recognition. So, if you become an adherent, do not expect support and sympathy around.

So, let's begin. It is very important not to miss any food - it displays an organism from equilibrium. We must definitely eat breakfast, lunch and dinner as well as afternoon snack. Breakfast should be dense, dinner is normal, and dinner is light. The same product in the evening can contribute to the deposition of fat, and in the morning - no.

Breakfast number 1.

Protein-carbohydrate with a certain amount of fiber (fibers).

Option 1:

Bread from coarse grinding flour (whole grain, cut or different varieties Doctoral bread).

Unfortunately, there is no accurate norm in the selection of flour when baking bread. Each confectioner prepares bread in its own recipe. For this reason, very often the name of the bread, say whole grain, does not correspond to his quality. This bread can be a mixture of white and solid flour or white flour with flour less refined. As for the bran bread, in reality it is a white bread, in which cooks added a small amount of bran, which would give the bake's right to assign the name "cut". Bran, used as an additive, are waste industrial processing wheat, and, therefore, it is possible that they may contain residues of pesticides.

I still recommend choosing a real wholegrain bread - from the flour of coarse grinding. It can usually be found in stores diet products. Bread from the flour of coarse grinding retains the integrity of the components of wheat grain, which allows it to hold a place in the list of "good" carbohydrates - with a low glycemic index. In addition, this bread is rich in proteins, mineral salts, microelements and vitamins of group V. For a variety You can use individual loaf, such as oat-type WASA. As for all kinds of cookies, it must be excluded, as it contains fats and sugar. Let us come back, however, to whole bread from the flour of coarse grinding. What can I eat?

In phase 1 it is impossible to eat with oil or margarine - what can be done in the second phase. There should also be no bread with honey or jam, since the latter contains 65% sugar.

I offer you the following additions:

Fruit jam, cooked without sugar from fruit pulp, jelly (thanks to apple pectins). Such a jam has nothing to do with classic jams containing a large amount of sugar, even if it tastes sweet. This jama has a low glycemic index, and therefore it combines well with coarse flour bread.

Degreased cottage cheese or natural yogurt with very low fat content.

Option 2.

Muslim cereals, only without sugar, honey, caramel, rice and corn.

Oatmeal can be poured with hot or cold filled milk or water or there is a degreased cottage cheese or yogurt with a very low fat content. You can add fruit jam without sugar.

Of course, no corn flakes or dishes on rice or corn, the glycemic index of which is 85.

A combination of solid bread with cereals is also allowed.

Breakfast can consist of some fruits with the addition of removed milk.

Breakfast number 2.

Belkovo-lipid and, therefore, salty. It may consist of ham, bacon, cheese or eggs (knocked, cooked sick or scrambled eggs).

This is an English breakfast, and since we are in phase 1, it should not be carbohydrates. Therefore, do not toast, even from whole bread.

This is the perfect breakfast formula when you were in a hotel where one-piece bread and cereals are rare, or on weekends, when you have time for cooking scrambled eggs.

However, it should be noted that this breakfast is rich in saturated fats. Therefore, if you have elevated cholesterol and cardiovascular failure, such a breakfast is not for you.

You can finish breakfast with low-fat curd, but not more than 150-200 g, because it has some carbohydrates that can activate insulin allocation and block fats entering the body with this breakfast.

Be careful and in the next two eating, avoid carbohydrates.

Anyone from breakfast options may be accompanied by ::

DecoFain coffee

Weak tea (strong has the same effect as coffee)

Chicarium

Removed milk

In phase 1 it is better to avoid cocoa.

All drinks drink, of course, without sugar, you can with a sugar substitute, but try to do without it to fall off the sweet at all.

Regardless of where you will lunch - at home or in a restaurant, the food must consist of proteins and lipids, but this does not mean that it should be fat (see chapter II about "bad" and "good" lipids).

I will give a clarity of several examples. But it is best to check yourself on a fabric food (see application). I advise you to make a photocopy and always keep her at hand. Soon you will remember the table on the teeth.

Typical lunch:

Salad of raw vegetables;

Fish, or meat, or bird;

"Allowed vegetables";

green salad;

drinking - Water without gas

Any salad is suitable for snacks if there are no "bad" carbohydrates.

Therefore, before making an order, check if there is no potatoes in the salad, corn, carrots or beets.

Salad can be charged with vegetable oil (preferably olive) and vinegar or lemon.

In phase 1, avoid carbohydrates and lipids, such as walnuts. If you do not take a salad with nuts, then the salad with small pieces of Sala is not excluded. But do not forget to ask for so that the crackers do not add.

Be vigilant, be afraid of even small mistakes (in fact they are big).

In the restaurant, always make sure that no ingredient you do not want is in a salad.

Refer to allergies - it works unmistakably. But if the salad includes green trunk beans, leeks, cabbage - ordinary and color, tomatoes, chicory, asparagus, mushrooms, radish, cheese or slices of smoked sausage, eat it as much as you want.

There are no bans on eggs, even under mayonnaise. Yes, in the protein-lipid dinner, mayonnaise is allowed - in reasonable quantities, of course (only check if it does not contain sugar, glucose and some flour). However, if you have an excess of cholesterol, avoid mayonnaise and sour cream (see chapters II, VIII).

As a snack fit: tuna, sardines in oil, crabs, lobs, smoked or pickled salmon. In the first phase, avoid oysters, a sea scallop and patestone from the goose liver (French delicacy): They contain carbohydrates and lipids and slow down your weight loss. But in the second phase you can get full pleasure from them.

Main dish fish or meat, or bird (preferably fish). There are no prohibitions, with the exception of the cooking method. Fish and meat should not be cut into neither flour, nor in bread crumbs. Best if the fish is roasted in the grill.

Avoid gravy from a frying pan - they are poorly digested and increase blood cholesterol content.

The sauces often add flour, so avoid thick sauces.

Do not eat mustard in large quantities. In phase 1 - no more than a teaspoon, stirring it with vinegar and olive oil. It turns out excellent gravy.

The header must contain fiber, and therefore it may include all sorts of vegetables - from tomatoes to eggplant, also French beans, cauliflower, etc. - the choice is huge. If you use frozen vegetables - of course, they are always worse than fresh, look at the package, is there no sugar there.

From the moment you have become an adherent of this method, get used to there is a cheese without bread. Soon you will find that so cheese is much more tastier, and when you can drink wine, you will understand that it is not even tastier, but very tasty.

Cheese is made by a fork and a knife, in this case for bread - as a base for cheese - just no place.

If it is not familiar to you, try to eat cheese with green salad. Or take the Swiss cheese or contact as a basis for other cheeses. In phase 1, almost all the cheeses are allowed. Lunch can be finished with cottage cheese or yogurt, but do not eat more than 100 - 125 grams, for both and the other contain some carbohydrates. They can provoke your pancreas for insulin selection, which will postpone fat from your main dish, so fat people are better to avoid in the first phase of cottage cheese, and yogurt.

Some sweet desserts can be prepared on sugar substitutes: Sweet dessert from whipped eggs and milk; Whipped cream or whipped egg squirrels.

As I said, no alcoholic beverages, including wine, can not drink in the first phase.

Drink water, tea is better herbal.

My advice: Drink smaller while eating, so as not to breed the gastric juice and not break the digestive process. Start drinking water only in the second half of food. In any case, do not start lunch from the glass of water. This custom that has emerged recently, the source of many troubles related to exchange processes, depending on your digestion.

It is better to drink water between feeding foods and no less than one and a half liters per day.

Aperitifs are forbidden to you, replace them with a glass of tomato juice. And if it is difficult for you for some circumstances to avoid drinking, then, taking a glass in hand, pretend that they drink. Then imperceptibly set your glass somewhere and go away from it. I can recommend this method. The company always has an amateur aperitifs, which plunges on them. Put your glass next to it, and you will not have time to blink, as the glass will empty. If this path is ordered, there is always a flower pot, a bucket of ice from under champagne, an open window, well, to the extreme case - toilet.

Now about how to behave during the receptions.

With champagne, do the same as with an aperitif. It is worse with snacks, especially with sandwiches. With a certain skill, you can shove the top with the sandwich - it usually does not contain harmful ingredients. The ability comes with practice, and who is looking for, he will always find a way out. Look for cheese! Usually it lies separately from bread and biscuits, sliced \u200b\u200bin a comfortable form - cubes or slices. But do not overdo it. Better look later sausages on chopsticks or without them and do not forget about cholesterol!

If you feel about those who can not deny themselves in food at the sight of a beautiful covered table, if you can't resist the free food, if at the sight of all this abundance your will weakens and rejects, I will give you advice: in advance, at home , Eat what is permitted to you, it will reduce your appetite, and you will certainly handle the temptations.

My great-grandfather in the past century, being invited to a solemn lunch to his boss, together with his six children, always tried before going out of the house to feed them to the dump of a bold soup. Then, at a party, when the disassembly, unusual, unusual, not visible, were noticeably reduced, for which they had all had a reputation of perfectly educated children.

so my advice: Eat a steep egg or a good piece of cheese before the admission, and you are easier to avoid temptations. Even make a habit of carrying small round cheeses in your pocket called "Babibel" or "Laming Cow".

Try not to starve between feeding food. Such cheeses, dried fruits or rye tear will help you muffle the appetite. And be careful - do not eat lipids after carbohydrate meals.

Oddly enough, the dinner of friends often puts you in a more difficult position than the receptions.

To close friends can be honestly explained in what is the matter, and even ask to take into account when making your wish menu.

Well, in case you do not know each other enough, I will give you some tips.

First, improvise depending on the situation. For example, if there is a pate in snacks, eat it, but do not touch the tachy on which it lies. If you serve a magnificent souffle of cheese, do not confuse, but do not eat the third portion. When the cores of the main dishes come, put a little, but refrain from food (if it is from rice or out of the test), only move it on a plate. Try to recoup on the salad and then, at the end of the lunch, when the cheese dish is served. Usually, at this point, guests are so fought that practically it is in your complete disposal, and no one will pay attention to your addiction to it. The most difficult with the dessert, and if the position makes you take it, say: "Only, please, smaller" - and eat a symbolic piece. So on your plate will remain about the same amount of dessert, as in the rest, already embarrassed lunch.

Secondly, during dinner, start drinking as possible as possible. With cheese drink red wine.

But if you still violated the rules of the first phase, carry them up tougher after hesitated.

Remember: At this time you are very sensitive to glucose. The task that is facing you is to increase your tolerance (stability) to it, but until it has stabilized, your sensitivity to glucose remains extremely high.

Having degraded his body of "bad" carbohydrates for a long time, you unexpectedly enter their greater dose and throw away from ourselves back for a couple of weeks. The further you advanced in Phase 1 (for example, two or three months), the smaller effect will cause a violation of the mode.

If you seriously broke the mode two weeks after joining the phase 1, then they dropped themselves almost to the beginning of the method of using the method. Of course, it is very discouraged, but remember: the lost battle is not a lost war.

Dinner can be:

Belkovo-lipid with a large amount of fiber and small amount of carbohydrates (fruits);

Protein-carbohydrate, also with a large amount of fiber and with a small amount of lipids (only sauce from vinegar and vegetable oil for salad).

Option 1:

belkovo-lipid with a small amount of carbohydrates and a large amount of fiber (fibers). Dinner can be the same as lunch. This is if you have a dinner outside the house. At home, as a rule, the choice of dishes is limited. But if you convinced your family to join you in developing new habits in food, everything is greatly simplified.

It is best to start with a dense vegetable soup. For its preparation, you can use a tour panel, onions, celery, cabbage - in general, any vegetables listed in the application. Avoid potatoes. It is often used to make soup thick. Much more preferable to celery, or yolk eggs, or mushrooms, chopped by a mixer to a puree state. Feeding a soup, you can add a spoon of cream oil or sour cream (if you do not follow the cholesterol).

In the evening, meat should be avoided, better replace his bird. And even better - eggs or fish.

Avoid sausages, especially if you have ate beef, veal, pork or lamb at dinner. This will cause a large admission to the organism of saturated fats and will threaten the level of cholesterol in the blood.

In the evening you can eat cheese or yogurt - depending on what you ate at lunch. It is better not to repeat. Yogurt, as recent studies have shown, is very useful: it reduces cholesterol levels, increases resistance to infections and improves peristality. But be careful - eat yogurt without additives and fruit concentrates and especially watch it is naturally fermented. Best is the farm yogurt or with the addition of bifidok. And do not eat yogurt often: it still contains a carbohydrate lipid component.

Homemade food must be allowed, but delicious food, such as smoked mackerel or sardines in oil. Eat what you do not meet in the restaurant: Boiled artichokes - delicious, containing vitamins and trace elements, fiber, reduced blood glucose levels and stimulating intestinal activities. In addition, eat tomatoes, spinach, chicory, eggplants, cauliflower, leek, mushrooms.

Option 2:

belkovo-carbohydrate with high fiber content and a small content of lipids (a little salad salary - from vegetable oil and vinegar). Carbohydrates must have a low glycemic index, any lipids are excluded.

I offer you a list of dishes to choose from:

vegetable soup (without potatoes and carrots);

solid rice with tomato puree;

pasta made of coarse grinding with basil sauce; lentil with bow;

white or color beans;

solid wheat cereals with vegetables;

artichokes with seasoning from lemon, mustard and skim yogurt;

salad with the same refuel or with the addition of vegetable oil.

Do not limit yourself in the consumption of vegetable oil: it contains vitamin E and main fatty acids.

For dessert you can eat low-fat cottage cheese or natural fat fat yogurt with fruit mashed potatoes.

The main thing is to do without lipids: creamy and vegetable oil, margarine, grated cheese, eggs, etc.

Such dinner can eat two or three times a week. Applying "good" carbohydrates, especially legumes (lentils and beans) containing plant proteins, you balance your diet.

Remember that it is not necessary to eat fats at night. This will help your weight, as the fats eaten in the evening are easily turning into fat reserves.

It is important to correctly distribute the main dishes for one week. A week you need to eat: meat or sausage products - about three times; Bird - twice; eggs - twice; Fish - three or four times and three or four times "good" carbohydrates (solid products or legumes).

There are many reasons why we skip lunch or, at best, replace it with a sandwich.

Never skip food! This is one of the fundamental laws of nutrition. Nothing prevents you from four or five times a day, but it is impossible to eat less than three times a day. This is the easiest way to disrupt the metabolism. Do not do it yourself and do not let others. Your body begins to behave like a dog that is fed irregularly. It is enough to find a bone, as she immediately hides her about the reserve.

I am sure that at this stage - in phase 1 - you are no longer seduced by a buffet sandwich or burger from McDonalds. At the end of the book, I will say everything that I think about those habits in food that we exported from a country that considers themselves a pillar of Western civilization. Of course, this country deserves our respect for a number of achievements in science and technology, but not only in gastronomy and not in nutrition.

Well, so you eat instead of a nightmare from fast food ("fast food")?

A little imagination, already acquired knowledge - and here are a few recipes, how to eat quickly in the workplace or on the road, without violating our rules:

Ham (like smoked and uncompressed). I advise you to buy Parm ham, it is always thinly sliced \u200b\u200band does not require a knife or fork;

Continental sausage - better to take sliced. With high cholesterol, I recommend replacing sausage with smoked salmon or crab chopsticks;

Boiled boiled eggs can always be found in the bar or buffet;

Tomatoes (just do not forget the napkin, otherwise I do not envy you). Botany consider tomato fruit, and we, nutritionists, we consider it vegetable;

Cheese will suit any, but since we proceed from practical amenities, it is better to give up Hamburger and all goat cheeses - on the trip their smell causes the condemnation of others, so choose from other types of cheeses.

If you have not ate for a long time, you can arrange a lunch from the fruit alone. Eat them from the heart, as much as you like. Fruit has one drawback - they are quickly digested, and in a couple of hours you will feel the desire to bounce something. Allow yourself another apple and a piece of coarse flour bread. But do not eat "bad" carbohydrates: biscuits or, worse, "snickers" and other pseudocolate bars.

If you are engaged in sports, then for a quarter of an hour before classes you can eat dried fruit.

Well, it seems, and everything about phase 1.

If you fir a lot of sweet to election to the new food style, then in the first month you can reset 5 - 6 kg. But do not stop on this, otherwise you risk start gaining in weight, reminding the accrehension bellows, which, squeezing, immediately begin to expand.

After the first rapid success, continue in the same spirit, and although the weight will not decrease with the same speed, it will be systematically melted, steadily, from day to day. It is believed that men easier reach the goals than women. However, it must be remembered that if you are at this time to pass any course of treatment, it may behave to the opposite result, since some medicines cause an increase in weight. Women should be aware that in the period of menstruation, they can also have oscillations in weights that are not associated with the metabolism.

Still, it is noticed that women lose weight worse than men. Possible four reasons for this:

1. Anxiety, anxiety that can cause increased insulin allocation.

2. Hormonal disorders during the period of Cleax.

3. Problems with thyroid gland, although quite rare.

4. Sometimes, especially in the first stages, female body How to counteract the weight. This is a peculiar reaction to the repetitive low-calorie diets transferred in the past, which led to excess weight.

If in the past you had problems with cholesterol, now, learning how to regulate it by properly, balanced lipid introduction, you will forget about it. Therefore, avoid fats, especially soluble - they are the perpetrators of increasing the "bad" cholesterol in the blood - and choose those fats that contribute to the appearance of "good" cholesterol.

Your attending physician may object to the application of a new diet, as it contradicts what he was taught at the institute during the years of his youth, but the best argument is your weight that declines without receiving any medicines. It is difficult against such scientific argument.

Following the rules of phase 1, it is impossible not to lose weight. If this does not happen, an error is made somewhere.

The only opportunity to find the truth is to draw up a complete list of everything you ate the day, and with the help of the tables given in this book, find a mistake in nutrition.

For example, you can eat too much normal yogurt or cottage cheese, which contain both carbohydrates and lipids. Or: You regularly eat vegetable soup with "solved" vegetables. Check it out "Origin". Most likely, on bags, you will read that, except vegetable, such soup contains starch, sugar, dextrose or other additives for thickening and painting that you harm.

Be carefull! Despite the fact that the basic principles of the method are not difficult - of course, bringing sacrificing some of their habits, - minor deviations from it can reduce all your efforts.

Warning word: If you are on a low-calorie diet, do not go instantly to a new method. Your body has already got used to a specific type of nutrition, and its change (in the direction of the increase in calories) during the transition to our method can lead to the opposite result - fat deposition. Thus, you can dial a couple of extra kilograms. My advice: Starting to apply our method, increase the amount of calories regarding the level you received before, 100 calories per day until you come to the nutrition recommended.

Phase duration 1.

Naturally, you want to ask: "How long should I be in the first phase?"

In order not to call your irritation, I will answer the question to the question: "What's the length of a piece of rope?" As you understand, the answer depends on the set of factors.

It can be answered that the duration of the phase 1 is determined by how quickly you will throw out unnecessary weight, and it depends on different individual characteristics.

You can answer: when you reach your perfect weight (read chapter XII).

What is "perfect weight"

This is such a limit when your body itself comes to the conclusion that it is impossible to lose weight. It makes such a decision on the basis of his own considerations, without consulting anyone.

The period of weight loss can last from several weeks to several months. It all depends on what weight should be thrown away.

The main thing is to give the possibility of your pancreas to recover and again become healthy.

Suppose you decide to take advantage of the method, without having excess weight, wanting to restore physical and mental performance. My advice will be the same: to restore normal digestion and metabolism, extend the phase 1 as long as possible.

Practically duration of phase 1 is very difficult to clearly determine how the transition to phase 2 should be smooth and gradual, not one day.

It is very possible that in Phase 1 you will feel so good that with some effort to go to phase 2.

Summarize the basic principles of phase 1

Never mix "bad" carbohydrates (white bread, flour, starch food) with lipids (meat, fats, vegetable oils) in one meal.

Avoid all lipid carbohydrates (chocolate, avocado, liver, nuts, roasted potatoes, baking).

Fully eliminate sugar from your power.

Eat for cooking only a flour of coarse grinding.

Eat bread only from the flour of coarse grinding and only for breakfast.

Forget about potatoes, especially about fried.

Forget about the White Rice, eat only crude or wild rice.

Never eat pasta with white flour, but only from the flour of coarse grinding.

Enter the legumes in your diet, mostly as the main dish for dinner.

Temporarily refrain from all types of alcohol - both from spirits and wine, beer. This is very important in phase 1. In the next phase, you can afford wine in reasonable limits.

Do not drink strong coffee, get used to deco-address.

Never skip food. Eat three times a day at the same time.

Limit the reception of "bad" lipids in favor of "good" to protect yourself from cardiovascular diseases (see chapter II).

Try to drink less drink while eating not to breed gastric juice, and do not drink immediately before meals.

Do not rush while eating, try to chew food and eat in a relaxed state.

Try to prepare fruit juices yourself, avoid purchased - they often contain sugar.

After carbohydrate carbohydrates, you are making track of at least three hours before you eat food, abundant lipids.

After lunch, rich in lipids, leav for at least three hours before you eat carbohydrate food.

Eat more dietary fiber: salads, legumes, green vegetables, fruits (see chapter II).

A warning. The above list is just the result of what was set out in the previous part of the chapter, and should not be perceived as the presentation of the method itself. Understanding the method of simplistic, not attacked in what is happening in your body, in which you can figure out, only after reading the previous and subsequent chapters, you can make yourself serious harm, especially in the subject of the consumption of lipids.

Comment. Now we have passed half of the way and learned that there are two types of carbohydrates: "good", which can be eating without fearing to increase weight, and "bad", about which you should always remember and avoid them in the menu, and the main difference between them - in Glucose release mechanism in the process of digestion. The better the flour is cleared, the more "bad" carbohydrates appears in it, and the closer flour to the coarse - crude, the more "good" carbohydrates in it (see chapter II).

It is very important in these carbohydrate menus not to use any fat.

Weight maintenance and stabilization

Now our task goes to cruising regime, since you have already learned the main techniques of the new method. You excluded from your menu "Dangerous" dishes and now exhaust your new habits. Moreover, you have already achieved weight, which dreamed of, and are now ready to go to phase 2.

Unlike Phase 1, which continued after all the limited period of time, Phase 2 You will have to stick to the rest of your life if you want to keep the weighted weight. I am in this phase for ten years and did not add a ounce, although I do not refuse anything. Phase 2 is the phase of maintaining the achieved weight, the stage, reaching which we will really learn to eat correctly.

At the first stage, I spoke mainly that it is impossible to eat, and that it is necessary to eat in limited quantities or in a certain sequence.

At the second stage, the restrictions will weaken, the freedom of interpretation will appear, that is, the stage of nutritional management will come.

This means that you should not blindly adhere to all the laws and rules developed for you. We are talking about the use of knowledge in the form you need. The fool can consistently perform strict rules of behavior - we know this well on our bureaucrats, which strictly follow the set of idiotic rules, they themselves developed, - not wanting to know anything other than these rules.

I do not ask you to steadily to obey the draft law, if only because it will not be strict prohibitions that cause irritation and the desire to disrupt them.

You must master the art of managing your diet, without obeying the blindly of the rules, and creating new rules based on the specific situation and your knowledge of the metabolism in your body. The stage of creative development of the method has come.

It will always remain a dangerous product. What I spoke earlier remains in strength and in the next phase. Get used to do without sugar. Even if you are not suddenly suddenly a sugar substitute and you will have a desire to say to yourself: one piece of sugar in coffee will not change anything, - stop. Of course, you can disrupt the rule, but with one condition: for the whole day you will not try any other "bad" carbohydrate.

But it is better to show hardness. Not a single sugar piece in your coffee, not a single sugar gram on your cottage cheese. One of two: or substitute, or nothing.

Of course, in phase 2 you have a lot of freedom of choice than in phase 1, but be careful with it, appreciate it. You are like a criminal with conditional punishment: any violation of the law - and you are behind the bars.

We can say that you are forced to eat sugar circumstances, because it is present in most desserts. But I will teach you how to do so to inflict the minimum damage.

If you want to succumb to the temptation and eat a dessert with sugar, then, of course, you will not be able to drink coffee with sugar. In general, you are my advice: always drink coffee without sugar, and you will free yourself a small niche - eat a dessert containing sugar.

But it is better to pass to death: sugar is poison and treat him as hell!

But this is the most stringent taboo that will hang over you. Other laws will be more liberal.

I'm waiting for you a question: what about honey? This is a natural product, and not rectified, maybe ...

I hurry you disappoint - the glycemic index of honey is 90, that is, it is a "bad" carbohydrate.

But if he is registered as a medicine, well, so be - no more teaspoon a day, and then after a carbohydrate breakfast.

One of my brothers, like me, a big red wines enthusiast. But all the consequences of their love for blame he felt only when I told him: every piece of bread, which you eat, this is a glass of red wine that you will not drink. So choose!

Breakfast. If you have a carbohydrate diet, then you should have only bread from the coarse flour (see chapter V, "Breakfast"). And only after three months, when low-fat cottage cheese literally climbs from your ears, you can replace it with light margarine or lightly blanked oil, but do not abuse it!

In general, butter can be very rare, mainly when you travel and you have no choice.

Also with milk: get used to the removed milk, well, if you are very short, use half-length.

From time to time I have to have a service debt to have breakfast in large Paris hotels. During breakfast, I can not refuse myself in an appetizing bun or excellent croissant, expiring fragrant oil, but automatically I remember: it means today I will have to refrain from wine and chocolate dessert during the day and for dinner.

Probably, now you understand that the secret of the proper power regulation is the harmonious distribution of deviations from the rules. The organism has a certain degree of sustainability, now the level of insulin production by the pancreas can be controlled much better than before. But remember: if you break the limits of your capabilities, the arrow on the scales will instantly remind you of this.

As a good manager always monitors the budget in the bank, so you must follow your own weight on the scales. And again I remind you: it is better to eat three unnecessary oysters than a piece white bread With butter.

If you eat smoked salmon for a snack, never eat a tooth, filed with it. Or order pickled salmon - he is never accompanied by a taste.

Be careful and with a pate on a tack, because the liver is a carbohydrate-lipid mixture.

In general, take the rule in the restaurant what you do not eat at home. My compatriots and foreigners are striking me in the restaurant: a long lummy menu, they choose for a long time familiar dishes that are eaten every day. Sometimes only heroic efforts allow them to move them from these positions and make something new to try something. If they are the same workers - without fantasy, without a desire for a new one, I feel sorry for their leadership, shareholders and colleagues at work.

In France, always order the fish - the most famous cooks of this country prefer to make their best fish dishes. In this country, in cities that are 500 km away from the sea, you can always get fresh fish.

Even in phase 2, I keep contempt for potatoes, white rigs, refined flour and corn pasta. They are, as well as bread, especially in combination with lipids, are responsible for our unnecessary kilograms. Eat them in exceptional cases. As for bread, go around without him at lunch and dinner. Know that there is only one way to reduce the negative effect of "bad" carbohydrates: it is possible to lower their glycemic index, accompanying carbohydrates by fiber.

For example, if you really want to eat fried potatoes, eat it with a green salad, whose fibers will reduce the result of this deviation from the norm proper nutrition.

Of course, there are cases that exclude the possibility of choice. But then do not give up so simple, but think how to minimize the harm caused to your body. Of course, the rejection of wine and desserts can go unnoticed. But what if you are visiting your favorite aunt, who perceives every crumb of her most cooked dishes left by you on a plate, as a personal insult? Well, then you do not have anything else, how to eat everything forbidden and after that it takes two to three days on a phase 1 diet to bring the balance to normal.

In such cases, you may have a desire to throw all these diets and return to old good days when there were no temptations and prohibitions and it was easier and more fun. Such thoughts are particularly often visiting you with the approach of Christmas, which, with all your desire, can not be accepted without "losses".

My ten-year experience says there is no hopeless provisions. You can always find a solution.

You need - and you have already understood it - to increase the glucose stability limit in your body. If you apply the accordion method, that is, typing 3 - 4 kg, return to the phase 1, you will not achieve anything.

Now I have a very high glucose threshold, but it has been achieved by a long compliance with Phase 2, and, of course, I can afford the deviations, but the easier it is to do this, the harder I am withstanding the principles.

The purpose of my method is the loss of the former conditional reflexes associated with bad gastronomic habits that we have acquired in childhood, and the acquisition of new conditional reflexes with a plus sign. If you have found them in phase 1, then in the 2nd phase they will work easily. I am sure any of you can acquire reflexes that will stimulate the right choice of food. If you came to the restaurant and discovered in the Spaghetti menu, which you love very much, and you will deliver great pleasure to eat a portion of this dish, do not refuse yourself. But postpone it in your mind. Enjoy, but save the portion of the excellent spaghetti in memory, in order to further compensate for their negative effect.

Reading these lines, it is difficult for you to imagine that you can ever withstand the temptations and that you have enough will voluntarily leave in a plate what you love very much. But believe me, in fact it is much easier than you imagine. As soon as you gladly find the first notable results in Phase 1, the habit of restrictions will be automatic. At the subconscious level, you will be difficult to infer temptations. So gradually you will come to the authorization of your power mode.

The main advantage of my method is that he learns from bad habits acquired throughout your life, the result of what obesity was. Having coped with him, remember: if you return to the previous lifestyle, the second time of my method is hardly possible to repeat.

But if you have a will and desire, you will then wonder how easy it is to adhere to the method, and the time will come when you stop tormented by temptations in the form of baked potatoes and Christmas cakes. You will find many others, not less delicious disheswhich previously did not suspect before. And with time, learn how to put your course between the icebergs of "bad" carbohydrates automatically, as if including the autopilot.

All-related fruit you have already passed in the phase 1. Eat fruit on an empty stomach. Moreover, it is not so much the amount of carbohydrates that they contain (fructose or glucose), and what they eat them, because sometimes fruits are poorly digested. Return to the previous pages where I'm talking about it, and you will understand me.

But there are fruits containing very little carbohydrates, in phase 2 you can eat daily in large quantities. It is strawberries, raspberries and blueberries. Therefore, at home or in a restaurant for lunch or dinner, eat these berries without limitation.

If your Belkovo lipid lunch, you can even put cream on them, but without sugar (you can substitute)!

And if you did not violate the diet, you can even afford the whipped cream of the company "SHALTER" (although I suspect that there is a small sugar toliary in them). Well, at home - whipped cream only with a sugar-substitute.

By the way, another fruit that does not give any problems - a melon, but, of course, like a snack at the beginning of the lunch. But try to withstand after such a snack at least a quarter of an hour in front of the main dishes (especially if it is meat or fish).

By the way, if the melon is served among various salads, do not be afraid to mix it with them, except those salads, where there are eggs, mayonnaise and sausage products. But this Council concerns only the problems of digestion, the risk of adding in weight from melon in the 2nd phase is minimal.

Many of my readers ask if there is a difference between fresh and boiled fruit? There is, but small: boiled fruit is less fermented in the stomach than fresh. In other words, they are absorbed almost completely. Therefore, be accepted for a portion of the compote, remember that you deviate from the method. In boiled fruits, the fiber is destroyed (they are well absorbed), vitamin C is lost, as well as the ability to lower blood sugar.

As for dried fruits, they have an average glycemic index, but in most of the dried fruit basic properties of fiber are saved, so they can be included in your diet to maintain physical potential. Such fruits include figs, kuraga or prunes.

This part of the book, like the head of wine, affects my heart strings, because I have always had a tendency to sweet at the end of the food.

We all have weaknesses. But it is important to be able to control yourself.

Honestly, I calmly refuse potatoes for life and almost for a year - from Spaghetti, but without chocolate I will not live and a week.

Modern kitchen can not do without modern confectionery. Unfortunately, French pastry shop is leading in the world. It is original, beautiful is based on the natural qualities of the product and easy.

Therefore, in phase 2, you can widely use its achievements without violating the laws of our method.

Even cookies are so easy that almost does not contain flour or sugar. And in the Mousse "New Kitchen" there is almost no sugar or flour. In the application you will find a recipe for a bitter chocolate dessert. It contains 5% flour, that is, no more than 50 g of flour, - and no sugar (except for a small amount already located in chocolate) on a cake. In general, this is a very small deviation from phase 2.

And mousse from bitter chocolate (see the recipe in the application) will like any gourmet.

I started from chocolate, because it is my passion, and if it is the highest quality (with a high content of cocoa), then there are few carbohydrates and its glycemic index about 22.

But besides chocolate, "new desserts" offer a wonderful set of fruit mousses, which, although they contain some sugar and some bad carbohydrates, nevertheless, in their negative impact there are below one toach or portion of fried potatoes - I do not want to translate this information on the tonished language percent, grams and kilograms.

Well, if you eat a charlotte, just refrain from the crust, and everything will be fine.

By the way, about ice cream. Do not deprive yourself of this pleasure, because his glycemic index is not more than 35 (in good ice cream Sakhara is very little), but the chirp index 65.

Moreover. If you like ice cream, polished with hot chocolate, with a mountain of shot down cream and an umbrella from above, allow yourself this delicacy. Harm from it is significantly less than from the portion of potato mashed potatoes.

But in fact, the cakes must be excluded due to the content of flour and sugar in them, although the cake lurch is not worse than one baked potato or two spoons of white rice.

However, it should be remembered: any deviations from the norm must be not a system, but by the case, and not very frequent.

ALCOHOL

The use of all alcoholic beverages is subject to the same laws as nutrition. In phase 1, a complete restriction of any alcoholic beverages, and in the next phase certain relaxation, that is, it is allowed to drink dry wine. And if you are used to drinking to lunch as an aperitif something strong, during meals - several glasses of red and white wine, and after lunch - liqueur, it should no longer be.

Aperitif

Refrain from whiskey, even diluted, especially since Gina with a tonic, which is full of sugar. Better glass of champagne or white wine. Remember that in one portion of whiskey as many alcohol as in the semobuty wine. Therefore, it is better to drink this portion during dinner than in the form of a strong aperitif before dinner. If you do not know what is better to drink before dinner, the menu of which is not known, order a young Bordeaux or Borzhole, which can be drunk with any dish.

In general, the aperitif time, before meals, exposes you to temptations most often. This is usually due to the long expectation of late or so that the hostess fell out with lunch. In short, wait can pour an hour, or even two. All sorts of snacks are placed around, mainly with "bad" carbohydrates, and you know that the magnificent red wine or the hostess is famous for lunch will be submitted for lunch, so you prepare in advance for diet violation, - Remember: you can disrupt once, no more.

It is especially difficult in the English-speaking countries, where you are invited to half the sixth evening, and they begin to feed at nine, and even at ten in the evening.

I remember how the English couple who came to live near Paris invited us to dinner. We came as decent people, to seven o'clock. A quarter to twelve one French couple began to gather home.

"How, the owners were worried," you will not have a dinner? "

We were all in a state of deep hypoglycemia and were practically not capable of further communication.

If you had to fall at such evenings, then, probably, you have caused amazement, how many drinks people can drink on an empty stomach. The owner continuously poured into your glass, and you completely lose control - and how much did you end up drank?

In general, if you wish, you can always find a way to avoid an aperitif. And most importantly, remember: drinking on an empty stomach is very harmful and causes many diseases.

I am a red wine supporter, and in particular Bordeaux. This does not mean, however, that I deny white wines and red, except Bordeaux. For example, it is argued that the Wine Soteter goes from Fua-Grah (patestum from goose liver). But the power regulation is the art of a compromise. The goose liver, as you already know, contains carbohydrates and lipids, and therefore, even if their quantities are symbolic, ordering the liver, you admit a little exception. Sotane, which you will accompany the liver, also a small exception, as it contains sugar. So you used your "Joker" at the beginning of the lunch. How do you behave next? You just need to restrict ourselves to at least SOTON - to drink smoothly so much to feel the taste of the liver.

It is very important that there are few sugar in dry wine, and in red, especially, not to mention Bordeaux. So you apply a minimum damage. If we speak specifically, I advise young red wine with an alcohol content from 9 to 12 degrees. This includes Borrow, Gama, Loire Valley Valley type Shinon, Anjuic, Saumour, Champagne and some other local wines, which are usually young as Savoy.

I believe that three glasses of wine during lunch will not damage your balance sheet of substances in the body. For example, excellently balanced lunch:

Greek Mushrooms

Grilled flabble with eggplant caviar

Green salad

Deco-infected coffee

Drinking three glasses of wine with this dinner, you will not add a grams of weight, provided that start drinking wine at the end of the main dish, thereby preparing the stomach and neutralizing the effect of alcohol. And no drowness after lunch.

Of course, it is better not to consume alcohol at all, but the task of my book is to show that you can, adhering to the accepted norms of behavior, do not apply damage to your body. At home I advise you to drink water.

And never drink wine on an empty stomach, the result will be the opposite - in your body it will turn into fat.

Another advice: if you drink wine, do not drink water at this time, it will damage your digestion.

Afternoon liqueur

In France, it was accepted after dinner to drink a layer of a liqueur, as they say, for better learning, they even call this glass of "Dejestif." Little liqueur wineglass is equal to a large glass of wine, and, although it really helps to dissolve fats and assimilate them without harm to the body, you should always try that this glass appear to appear each time and did not overwhelm two, or even three.

My advice: Stay friendly with decofinized coffee. In Phase 2, you will have the need to swing yourself with the help of coffee, which contains caffeine, stimulating insulin selection in some people. But in this phase, a small caffeine dose, occasionally received by your body, will not harm your balance.

Other drinks

All sweet, effervescent drinks, whole milk and fruit juices of industrial manufacture in phase 2 are also excluded as in the previous one.

Phase 2 is easier and at the same time harder to keep in life than the phase 1. It is easier because fewer prohibitions and more choice of food products allowed. It is more difficult because this phase involves careful and very reasonable power management, the main characteristics of such management are constant and severity. Be vigilant because you have to constantly avoid risk.

The first danger that lies you, is erroneous power regulation. You can adjust the power, but keep accounting only by one component of your diet. For example: You drink whiskey before eating and waiting for the main dish to drink one of three glasses after it. You learned well that the action of alcohol does not damage the body if there is food in the stomach. But you have already taken an aperitif on an empty stomach and now do not wait for the positive effect.

At the end of this chapter, I summarized the Gold Rules of the Phase 2. Remember them to harmoniously apply in practice.

Second. This is an erroneous idea that if I "suffer", I can always return to phase 1 and restore everything again. Must warn that it will not be. You will need two times more time to restore the initial weight - usually at least three months.

The main task is to achieve stability for the whole further life, then there will be no reference path to the past. If you reach this, you will not want to be back - so better you will feel. And then the automatism will develop, and the method will turn into a behavioral skill, you will go the right course on the "autopilot".

I want to warn you here about what: Do not try to turn everyone into your faith. Do not propagandize the principles of your new diet at every step. Do not tell everyone that you eat and what you do not eat. Do not specify the other, what errors in the nutrition they are allowed. Do not try to save everyone who does not adhere to the diet, from the deadly danger that threatens him. In addition to angry, you will not achieve anything. Most people understand that they feed on wrong, but they lack their will to take a step in the right direction. You will wake up the feeling of guilt in them, and this people do not like.

Watch carefully for your weight. Have accurate scales and regularly weighed at the same time. You will quickly feel that small deviations in the weight can be corrected by a diet, and if the trend is manifested, then do not strive in extremes - just change the course a little, and everything will fall into place. The time will come when you will do it automatically without noticing the process itself. Let's summarize the basic principles of phase 2 in order of exception You can allow a combination of "bad" carbohydrates with lipids, but then accompany the food with a fiber, for example a salad.

Do not eat sugar, sugar sand, honey, jam and candy. Use sugar substitutes.

If you still eat "bad" carbohydrates, even episodically, do not abuse them.

Resume the consumption of legumes and solid products. Continue there is a breakfast bread of coarse grinding. For lunch and dinner, bread can only be with cheese.

Avoid sauces or make sure that they have no flour.

Replace the oil by vegetable margarine, especially at breakfast.

Drink removed milk.

Eat more fish and give preference to "good" lipids in order to prevent cardiovascular diseases.

Be careful with desserts containing sugar. Eat strawberries, raspberries and blueberries.

You can eat chocolate, twitters, ice cream and shot down cream, but do not abuse them.

Avoid baking containing flour, fats and sugar.

Prefer fruit and egg mousses or unsweetened cream.

Do not drink alcohol on an empty stomach.

Do not drink aperitifs. Only in exceptional cases. Before lunch, give preference to dry guilt or champagne, but pre-eat fresh vegetable salad, cheese, a piece of sausages or a crab wand.

While drinking water or wine, but not more pollocky a day. Do not drink water if you drink wine.

Drink water between meals (approximately one and a half liters per day).

Eat before proceeding to the guilt.

Do not drink hiding drinks, cola and limonads.

Continue drinking coffee without caffeine, or weak coffee, or tea.

Deviations from the technique evenly distribute to all meals. Exemplary menu for phase 2

(To maintain weight and balance balancing)

Day 1 Breakfast:

Bread from coarse grinding + jam without sugar

Easy Margarine *

Deco-infected coffee (d / k coffee)

Skim milk

Avocado under sauce (vegetable oil and acetic gas station)

Beefstex with green pod cream cream cream

2 wine glasses *

Vegetable soup

Omelet with mushrooms

* - a slight deviation from the diet.

Day 2 Breakfast: Orange juice (home)

Croissant + Bun ** Butter Butter

Coffee + milk *

Lunch: Tomatoes with cucumbers

Fish in grill

1 glass of wine

Artichokes under the sauce (vinegar and vegetable oil) fried eggs with tomatoes

Green salad

Water ** - Significant deviation from the diet.

Bread made of coarse grinding Light oil *

Skim milk

Aperitif: 1 glass of white wine *

Smoked salmon

Baked bulge leg with beans *

Chocolate muss *

3 wine glasses **

Vegetable soup

Stuffed tomatoes (see Appendix)

Green Salad Degreased Cottle

Jump Bacon

Sausage d / k coffee + milk

Dozen oysters

Tuna grilled with tomatoes

Strawberry sand cake **

2 wine glasses *

Vegetable soup

Cauliflower baked with cheese

Green salad

Day 5th (large retreat)

Orange juice

Raw cereal or degreased cottage cheese

Coffee or d / k coffee + removed milk

Goose pate *

Grilled salmon with spinach liquid bitter chocolate ** 3 glasses wine **

Cheese souffle

Boiled slaven pork with lentils **

Whipped egg whites * 3 wine glasses

(This day is notpiece. It shows the limits of possible - very rare - retreats, especially in the amount of wine.)

Day 6 (return to phase 1 to remove the effect of the 5th day)

Coarse Flour Bread

Skim cheese

D / K coffee + removed milk

Salad: cucumbers, mushrooms, radishes

Side baked in tomato sauce

Water, weak tea or herbal tea

Vegetable ham soup

Green salad

Day 7 Breakfast:

Coarse Flour Bread

Skim cheese

Skim milk

Salad from chicory

Antlekot with green beans

Strawberry

1 glass of wine *

Fruits: 1 Orange, 1 Apple, 1 Pear, 150 g of strawberries, raspberries or blackberries

Day 8 Breakfast:

Coarse Flour Bread

Light oil

Skim milk

Shrimp cocktail

Tuna with eggplant

Green salad

2 wine glasses *

Vegetable soup

Lentil

Strawberry 1 Glass of Wine

Michelle Montignac

Each girl dreams of a super diet, thanks to which you can get rid of extra kilograms delicious, without much sporting effort or additional tablets. Montinyak diet occupies one of the top places and is intended for girls that can pay the time for evaluating the nutrition and counting the glycemic product index.

The proposed nutrition is absolutely harmless to the body. A smooth transition to a healthy food will not give hunger and weakness, which is observed with other power modes. Minimum deprivation in food give the maximum benefit for appearance. In the twentieth century, Montignak's worst was a lot of female representatives.

The difference between any traditional diet from the Montignaak method has such an essence: non-consumable calories are calculated, and the glycemic product index is calculated. The Frenchman is convinced: lose weight - does not mean hunger. Its method has become a fundamental in the development of other popular diets.

Features diet

Montignac was a man's major and constantly sought to be an ideal figure. He defended himself with hunger, but did not receive the desired results. However, in the process of experiments, Michel made several important discoveries.

• Fat sediments help for forming products with a high glycemic index (GI). The reason for this consists in the speed of isolation of glucose from them, which, falling into the blood, increases the amount of insulin.
• The menu for every day consists of food with little gi. The digestion of such products occurs more slowly, therefore, insulin is produced less.
• As a conclusion, products with a small glycemic index can be eaten daily, and the body will lose weight. Food with high gi needs to be eliminated until the end of the diet.

These arguments were based on a table where products were divided into 2 groups - with low g "normal carbohydrates" and with a high "bad carbohydrate". The essence of the Montinyak method can be represented as follows:

• slimming occurs with the help of products, the glycemic index of which is not more than 55;
• during the day you need to drink about 2 liters of pure non-carbonated water;
• separate meals. The interval between meals must be 3 hours.

Thanks to the compiled principles, Michel Montignac lost 15 kg. For a couple of months, and released the manual "Method of Montigna's Method. Especially for women. " This is an unconditional achievement in the field of dietology.

Montinyak Michel Diet is based on the principles that will lead weighting to successful results. An indisputable advantage - lost weight is not returning!

• Day you need to start with fruit. Fresh fruits should be eaten before the first meal.
• Power must be frequent, small portions.
• The product of the confectionery or bakery industry from white flour replace with black bread.
• Full beer. The drink contains malt that has a high glycemic index.
• Also, you should not use gas, juices from packages, nectars. In these liquids contained extremely permissible norm Sahara.
• Need an alternative to pork, beef. Montignac recommends eliminating bold meat. You can dilute the diet with eggs, chicken meat, oils.
• It will be useful to use whole grain porridge. Potatoes should be cooked, not baked.
• Sugar is better replaced by a natural sugar substitute - honey. And it is better to abandon sweet.
• Under the ban of pasta, semolina, Bakery products made of white wheat flour.

A thinning person must comply with these simple rules, and then he will achieve the goal.

A nutritionist identified what type of figure is most prone to change during power. This is a pear-shaped body shape with wide hips.

Stages of diet

Phase 1. Initial stage

According to Montinyak slimming method, you need to pass 2 phases. 1 phase includes the disposal of the body from harmful toxins, which slow down the process of weight loss. A man gradually moves to a healthy eating.

At the stage of the stage, it is necessary to give preference to products with low gi. Its value should not exceed 36 units. TO dietary dishes An attached table of glycimetic indexes is attached. It must be used when choosing the right food.

Description of the detailed menu can be found in the book of a nutritionist. With 1 phase, food is accepted according to the separation rule. This will provide fast weight loss. The duration of the stage is 1-3 months.

Phase 2. finish straight

This stage is to consolidate the results obtained. To do this, the thinner must adhere to the principles of power 1 phase, but to begin to add other products to the diet, in which the glycemic index is higher. Mandatory principles:

• Drink plenty of water, 2 liters daily.
• Coffee use without caffeine, tea without sugar.
• Furious under the ban. Only bran bread is allowed.
• Eat fish.

You need to choose food with the smallest number of harmful carbohydrates, which are contained in boiled potatoes, bananas, melon, etc.

What to eat

The menu for a week, especially at the first stage, should be made exclusively from the permissible products. This condition is very important for weight loss.

Breakfast must be attended in the daily menu, because it gives energy charge for the whole day. Montignac suggests different variants Full breakfast. The prerequisite of weight loss is the use of fruit. After the morning lift, you need to eat fresh fruit and drink a glass of just squeezed juice. Slimming breakfasts may be such:

• Protein-carbohydrate with fiber. It can consist of a bran bread, a fearless jam, low-fat curd. Alternative: Muesli, low fat yogurt.
• Fruit. Includes not only fruits, but also fermented milk products. Such a combination of products will saturate the body with vitamins, fiber.
• Belkovo lipid. These breakfasts cannot use people with heart diseases, high cholesterol. It consists of a piece of bacon or ham, scrambled eggs, cheese. Recommended drinks include tea, milk, chicory.

For afternoon, you can eat fruit or drink a glass of yogurt. However, this meal is not recommended to people who are in the first phase of weight loss.

Table of glycemic indexes of products

Sample menu

The main techniques of dishes are lunch and dinner. The approximate menu on the first week of weight loss looks like this:

Recipes for the preparation of salads, soups and meat can be found in the Montignac Book. The menu presented is designed for the 1st stage. Food for 5 weeks consists of a complete description of the first phase products.

Positive and negative

Following the diet helps to achieve results already 2 months of the selected power mode, which is characterized by a set positive Parties:

• normalization of metabolism;
• you can use salt;
• a person himself can choose suitable gy products;
• high nutritional value;
• required content of vitamins, useful elements.

Many women use this diet for a month, because during this period results begin to be viewed. However, it is incorrect, since dropped kilograms can return.

You can not comply with the described mode Powering the following category of people:

• with mental disorder;
• impaired metabolism;
• diabetics;
• pregnant women;
• teenagers.

Negative moments Diets:

• insufficient balance;
• control over calorie food;
• refusal of alcohol.

Specialists advise that this diet, because it does not harm the body with a sharp transition to the "hungry" regime.

Montinyak diet is a special power system, the main meaning of which is normalization due to accurate compliance simple rules. The menu of this diet is designed in such a way that all products in it are not mixed, especially fat and carbohydrate food.

The weight discharge method, according to Montignak, does not limit food. Instead, it offers balanced nutrition and the right choice of the most useful products depending on their nutritional value.

A feature of such nutrition is that his author suggested sharing all products for the so-called glycemic index, which can be low, medium and high. Products with a high glycemic index very quickly increase blood sugar levels, so Montignacle excludes them from the diet, so as not to lead to obesity, which follows.

Advantages and disadvantages

This technique has such advantages:

1. Sets the metabolism, which leads to a decrease in weight.
2. It has no restriction on salt consumption.
3. The menu is relatively easy.

The disadvantages include:

1. The second course of this diet can be repeated only in two months, which is quite a long time.
2. Since the course of such food occupies a sufficiently large time, it can lead to the loss of vitamins and useful trace elements in the body.

Basic principles

1. It is impossible to mix heavy carbohydrates in one meal (flour) with lipids (oil, meat).
2. Restrict the consumption of such carbohydrates: chocolate, liver, fried potatoes.
3. There is no sugar and sweet in any of his form.
4. Use for baking flour with bran.
5. Do not eat potatoes, rice and pasta from white flour.
6. Do not drink alcohol in any of its form.
7. To eat three times a day at the same time.
8. Do not drink coffee. It is possible to drink water, but not during meals, because, thus, it slows down the digestion process.
9. You need to eat slowly, thoroughly chewing every piece of food.
10. Fruit juices need to be prepared independently, and not to buy in the store, since they contain many sugar and dyes.
11. The basis of the diet should be vegetables, beans and fruits.
12. If dinner was carbohydrate, then dinner should be lipid, so as not to overload the body.
13. Beans are best to eat for dinner.
14. Reception of "bad" lipids should be limited.

Montignak Product Decision

Montignac was a special table of products and gave them an individual glycemic index, the indicators of which demonstrate how quickly the level of blood sugar is raised after the use of a product. The higher this indicator, the more harmful to humans, so the power must be based only on the consumption of low-glycemic index products.

To products having a high index, are counted:

1. All products made of white flour.
2. Potatoes.
3. Sugar.
4. Sweet carbonated drinks and purchased juices.
5. Chips and crackers.
6. Fast food.
7. Muesli.
8. Dried fruits.
9. Sausages and sausages.
10. Smoked smoked
11. Fat and fried food.

Products with an average index:

1. Rye bread and products from coarse grinding.
2. Carrot.
3. Beet.
4. Green peas.
5. Banana.
6. Kiwi.
7. Mango.
8. Melon.
9. Apricot.
10. Raisins.
11. Corn.

Low glycemic index have:

1. Plums.
2. Peaches.
3. Pears.
4. Apples.
5. Juices: apple and orange.
6. Soybean milk.
7. Grapefruit.
8. Mushrooms.
9. Nuts.
10. Cherry.
11. Green salad.
12. Chocolate (bitter).
13. Eggs.
14. Meat.
15. A fish.
16. Dairy products.

Phases diet

This nutrition has two phases:

1. The first stage.

In it, the body is cleaned from slags and begins to eat right. During this time, it is necessary to comply with such rules:

1. Do not use products that relate to the average and high glycemic index.
2. You need to eat three times a day at the same time.
3. Products that have the smallest glycemic index can be used almost without restrictions.

Allowed products for the first phase:

1. Eggs.
2. Salads from vegetables.
3. Yogurt.
4. Meat.
5. A fish.
6. Mushrooms.
7. Beans.

2. Second phase

It must occur only when the weight has already decreased significantly and it only needs to stabilize it. It is desirable to adhere to more than a year.

Food rules for the second phase:

1. You can eat products with an average glycemic index in small quantities, but the basis of the diet should still be products with low gi.
2. You can eat together (in small quantities) fats and carbohydrates. In order to remove the consequences, it is desirable to eat many vegetables and fruits after that.
3. Twice a week you can use sugar, but these days it is impossible to use any other heavy carbohydrates more.

This phase will secure the habit of healthy nutrition And it will help to preserve the weight gained weight. In addition, it can also be used as familiar nutrition outside weight loss.

Menu for a week

The first day:

1. Breakfast - apple, cottage cheese.
2. Lunch - Fish for a pair, cheese, vegetable green salad.
3. Dinner - boiled eggs, pate bean, carrots, tea.

Second day:

1. Breakfast - cottage cheese casserole, tea.
2. Lunch - Fish on the grill, rice wild boiled.
3. Dinner - puree from vegetables, kefir.

Day Three:

1. Breakfast - boiled proteins, cucumbers salad, juice vegetable.
2. Lunch - soup with meatballs, cheese, coffee with milk.
3. Dinner - turkey with lentils Baked, cheese and green salad, water.

Day four:

1. Breakfast - cottage cheese, grape juice.
2. Lunch - vegetables soup, fish cutlets, cheese.
3. Dinner - beef boiled, kefir.

Fifth day:

1. Breakfast - orange and grapefruit, rye bread with butter, tea.
2. Lunch - boiled chicken, cheese, vegetable salad, juice fruit.
3. Dinner - a steam fish, boiled beans from broccoli, water.

Day Six:

1. Breakfast - apple juice, nuts.
2. Lunch - Cheese and Spinach Salad, Baked Fish.
3. Dinner - boiled eggs, beans stew with carrots, water.

Seventh day:

1. Breakfast - rye bread, soy milk, oatmeal porridge.
2. Lunch - vegetable soup, tea.
3. Dinner - mushroom omelet, cottage cheese.

Exit diet

1. First week after the end of this power mode, you need to eat almost all the same as during a diet, only adding one dish from your usual menu.
2. On the second week you can add two dishes, but portions should also be small.
3. An overeating should be avoided and not to eat after seven in the evening.
4. Drink at least one and a half liters of water per day.
5. There is no harmful food and still try to eat products with a low glycemic index.

results

Observing the Montignak diet full course (two months) you can achieve the result from minus ten to minus twenty kilograms of excess weight.

Huge reviews

In order to better understand how effective this diet, consider the reviews of those people who have already tried it on themselves:

1. Inna, 23 years old. "It was my first diet, with which I dropped ten kilograms for just one month of her observance. Now I am very pleased with the result, because even after half a year no one excess kilogram Not returned. In addition, I want to say that this nutrition is not difficult at all and I did not have to starve. "
2. Victoria, 27 years old. "Montignaku's humid for two months. During this time, I had to completely abandon the use of potatoes, sweet drinks, flour products and more piles of everything. But I rushed a lot of fruits, vegetables, meat, fish and beans, so I never went to sleep hungry. The results appeared gradually, but confidently. When in the end, I became on the scales, I simply did not believe my own eyes - they showed minus sixteen kilograms! I also want to note that I did not feel the decline of forces, lethargy and the like. "
3. Olga, 34 years old. "After the first giving birth, I sat on the Montignak diet and lost fourteen kilograms. After a second childbirth, I again gained weight, but this once decided to try something new and sat down, which was also good for reviews. As a result, in two weeks, such a diet I dropped only three kilograms, so now they will return to the already tested nutrition in Montignak, which will definitely let me down. "
4. Tatiana, 41 years old. "I know that this loss system is very popular all over the world, and also it brings an excellent result, but in his experience I will say that I was very difficult to stick to her. First, I did not always manage to clearly follow the regime and eat at the same time. Secondly, I work, so I still don't have enough time for cooking (breakfast, lunch and dinner), so I was very uncomfortable to follow all the rules. As a result, I did not see the desired result, because only four kilograms dropped, although I was hoping to lose weight at least eight kilograms. "
5. Irina, 22 years old. "On such a nutrition is only five days, and the result is already as they say, on the face - four minutes for four kilograms! Let's see what will happen next, but they can say for sure that these days I did not go hungry at all, we drose three times a day only allowed products that are clearly listed in the table. Diet is really working! ".
6. Daria, 37 years old. "After reading the positive feedback on Montignak diet, which the entire Internet is littered, I also decided to try myself. In the first days it was a bit unusual, because before I never watched what I eat, but then it went into my habit, and I forgot about hunger, which, by the way, tormented me a little, and about the desire to have a snack after seven in the evening. - Little sweet. As a result, in two weeks of such a regime, I lost only three and a half kilograms, so I can not say that I am very pleased with my result. Nevertheless, I feel good, so I plan to continue to continue such food.
7. Valentina, 34 years old. "I lost weight on the Montignak Michelin nutrition for twenty-seven kilograms for eight months and now they can say for sure that this method really works, but not in fast lines. After the first month, such a diet I dropped only five kilograms, so I can argue that in order to really achieve good results, it is necessary to observe such food. Not one month in a row, and without breakdowns in food. Only then can be reduced by a few sizes. By the way, my girlfriend also lost weight on this diet on a nineteen kilogram. "
8. Lida, 33 years old. "Complied with this diet for three weeks. It was no longer able, since it really fell and began to literally absorb sweets in large quantities, so my result in minus six kilograms has already turned into a plus two extra kilograms. Now, of course, I very much regret my act, and I think again repeat such food, but already more reasonable. "

After examining the feedback on this principle of nutrition, it can be said that it works and in most cases brings a good result in the form of a dropped kilogram. Nevertheless, it is very important to properly follow all the rules of the diet and also correctly come out of it in order not to return the previous weight.

Opinions of physicians

Most of the nutritionists consider Michel Montinyak diet most favorable not only for weight loss, but also to normalize metabolism. According to doctors, there are fats, fiber, proteins and carbohydrates in sufficient quantities in such nutrition, therefore the body is not subject to stress due to a large lack of useful vitamin, mineral and microelements. In addition, this principle of weight loss is based on all classical rules of safe weight discharge, so it is not only effective, but is very useful for the human body.

Nevertheless, those people who have contraindications to comply with this nutrition should be abandoned to not aggravate the existing diseases and the general state of their health.

Also this diet does not need to be observed for too long in order not to exhaust its body. After such a two-month mode, it is worth a break for two or three months to be able to restore the missing vitamins.

Contraindications

1. Diabetes.
2. Gastritis.
3. Ulcer.
4. Cholecystitis.
5. Pregnancy and breastfeeding.
6. Renal failure.
7. Diseases of the heart and liver.

Recipes diet

1. Recipe No. 1 - vegetable soup with basil

Ingredients:

1. Zucchini - one hundred grams.
2. Onions - one hundred grams.
3. Green beans - one hundred grams.
4. Tomato - two pieces.
5. Garlic - four teeth.
6. Beans white - one hundred grams.
7. Basil.
8. Solid cheese - fifty grams.
9. Salt.

Cooking:

1. Pour the beans with water and put for a few hours so that she would like it. After that, merge the remaining water and move the beans into the pan. Pour new water and cook on quiet heat for an hour.
2. Cut onions, green beans, zucchini and tomatoes cubes and pour into a saucepan.
3. Salt and cook for another half an hour.
4. During this time, grind garlic with the basil. It is necessary to add it to the ready-made soup along with grated cheese.

2. Recipe No. 2 - Chicken on Splets

Ingredients:

1. Lemon juice.
2. Chicken fillet - three hundred grams.
3. Black pepper.
4. Basil.
5. Soy sauce.
6. Garlic - two teeth.

Cooking:

1. Wash chicken fillet and save it from fat.
2. Cut it on long strips with medium thick.
3. Salt and spit a little.
4. Sprinkle with a basil (you can also grasp meat).
5. Now you need to make marinade. To do this, grind garlic and mix it with lemon juice. Pour five tablespoons of soy sauce to marinada, and mix well. To dip meat into it and leave for half an hour, so that it should be launched.
6. After that, take out the meat from the marinade and put it on the long spats, as if screwed each piece.
7. Share ready-made kebabs on the baking tray and bake for forty minutes. Serve together with vegetables.

2. Recipe number 3 - beef in the oven with herbs

For her preparation you will need:

1. Beef - three hundred grams.
2. Yogurt.
3. One yolk.
4. Salt.
5. Thyme.
6. Parsley.
7. 1. Wash meat and cut it into small pieces.2. Salt and add yogurt. Mix everything and lay out on the cooking dish. Sprinkle with chopped parsley and thyme. Bake for an hour on slow fire. Serve with a salad from a tomato.

4. Recipe No. 4 - chicken and fruit salad

Ingredients:

1. Apples.
2. Three oranges.
3. One grapefruit.
4. Chicken fillet - two hundred grams.
5. Sour cream low-fat.
6. Soy sauce - two tablespoons.

• Boil chicken fillet and then cut it into small cubes.
• Fruits wash and clean from the peel. Cut them into cubes and pour into a salad bowl.
• Add chicken fillet.
• Pour soy sauce and sour cream. Mix everything.

5. Recipe number 5 - Cookies of coarse grinding

Ingredients:

• Flour with bran of coarse grinding - two hundred grams.
• Bustyer is one teaspoon.
• Honey is one teaspoon.
• Kefir - one hundred milliliters.

1. In the flour, pushing a baking powder and mix it with her.
2. Add honey and kefir. Knead the dough.
3. On a lubricated oil, put the dough for baking the spoon on a slight portion.
4. Bake twenty minutes. Serve with fruit.

1. Montinyak diet can be used not only as a slimming method, but also to establish digestion.
2. Before starting it, it is worth consulting with a doctor for the presence of contraindications.
3. After the end of this power mode, you need to take a break at least two months to give the body to relax.

Effective weight loss without exhausting starvation is possible! We invite you to get acquainted with the simple rules of delicious and feedstuffs, which reduce the weight developed by the Michel Montinyak nutritionist.

Is it possible to find a woman who did not sit on a diet at least once? Unlikely. Only units of all the most beautiful sex representatives from nature are the happy owners of a slim figure. The rest of the adorable ladies have to carefully maintain the beauty and youth of the body, from time to time correcting the emerging "extra details" by various diets, most of which are associated with severe restrictions in the amount and types of food consumed. At the same time, the woman in the depths of the soul cherishes a modest dream, including only three components: it is possible to eat hearty, allow themselves to be delicious and sweets and do not be distributed in volumes.

Well, the implementation of such a desire is quite possible, no matter how surprising it sounds! Today we will tell you how to realize it in reality with a guarantee of a positive result, without applying excessive efforts and not tormented by starvation.

Food philosophy from Michel Montinyaka: the essence and scientific basis

The unique method of weight loss and maintenance, the beauty of the body without painful hunger strikes presented the beautiful ladies Michel Montignac - the French scientist, the famous diet year of the twentieth century. He suffered in his youth from overweight, who tested a lot of popular diet, who did not bring a positive result, in adulthood, he began research in the field of proper nutrition. The result of this activity was the development of the original method, the action of the simple principles of which was directed to weight loss and preserving a slim figure.

The basis of the Montignak diet was the theory, according to which the cause of excess weight is not to overeat and unnecessary calories, but the wrong choice of product combinations. In other words, the imbalance of fats and carbohydrates entering the body causes completeness. Guided by this conclusion, the scientist decided to abandon the traditional calorie counting and tried to record the so-called glycemic product indexes - indicators of their influence on blood sugar levels.

According to the French nutritionist, the consumption of products with high release of glucose into blood causes an increase in insulin to process them. And the growth of this hormone contributes, in turn, the appearance of fat deposits.

And on the contrary, food with low gi is processed easily, without exceeding insulin indicators. Accordingly, the regular consumption of low-grade products allows not only to lose weight, not starving, but, on the contrary, will provide tasty, healthy and sufficient food.

The first volunteer who tested the original innovative ideas was Michel himself. During testing the power system developed by him, he managed to get rid of fifteen extra kilograms in just three months, confirming that heavily, weight loss without limiting the daily calorie load is quite possible.

In the middle of the eighties, Montignac has released his first book, revealing the essence of his techniques, " Dinner and leaning" It instantly acquired great popularity in France and diverged over the edition of over five hundred thousand copies.

A year later was published the second book - " Eat and young people! ". She won worldwide fame, sold in forty countries with a common circulation exceeding 16 million copies. The level of sales of the publication broke all possible records in their field.

Glycemic product index

So, Montinyak diet is a scientifically based power system that allows you to significantly reduce weight without resorting to sharp loads, shock shocks for the body. Actually, the system created by him is difficult to call a diet in the literal sense. It is rather a philosophy of nutrition based, in contrast to most diets, not to limit the number of food consumed, and on the right selection of products, taking into account their physicochemical characteristics, in particular, the glycemic index - the ability of carbohydrates to influence the level of insulin.

The main function of this hormone produced by the pancreas is the normalization of blood glucose levels. Each meal causes active sugar production to saturate blood cells, and, together, insulin, guiding it from the blood to power the brain and muscles.

At the same time, insulin can be called the main "fat-forming" element of the body. Excessive flow of hormone, reduces cell sensitivity to its action. As a result, insulin redirects glucose into the liver, where it is processed into fat and postponed in fiber.

Moreover, the cells that have lost sensitivity to the action of insulin do not receive the required amount of glucose and continue to require saturation. What, in turn, raises the desire to eat. And it is desirable something delicious, sweet, flour and more. And then the situation develops according to the "closed" circle: the consumption of carbohydrates is the development of an increased amount of sugar, and, accordingly, insulin in the blood - the manifestation of the inability of cells to adopt glucose - redirection of its excess to the liver - production and fat deposition. And such a development of events may result in the state of the body, known as "prediabet".

It is these features of the body, formed the basis of the Montignaka technique. He developed a whole table of food ingredients divided into two categories. The first includes " good carbohydrates»With low glycemic index. Products of this group cause minimal glucose allocation and practically does not require them to assimage insulin production. The second, respectively, unites " bad carbohydrates", From the consumption of which should be refused.

Note, a traditionally glycemic index is assigned exclusively to products with carbohydrate content. And there are also protein products and lipids in the table, in particular meat and a bird, with a glycemic index equal to zero. They do not cause insulin production, and, it means that they can be without limitation.

Separately, we note the additional rules: the need to consume at least two liters of water per day, compliance with the intervals between meals for at least three hours. It is not recommended to combine carbohydrates and fats in one reception.

Table of glycemic indexes

Stage first Montigna diet - cleansing, weight loss

"Unwindy" diet Montignaak, or rather to say, the power system includes two fundamental stages. The first is aimed at reducing the weight, achieving the desired indicators. This period is accompanied by a rigid restriction of carbohydrate use, let's accept the use of products only with low ki up to 40 units. In addition, the first stage refers to the category of separate nutrition. Its passing does not allow mixing carbohydrates with meat, eggs and vegetable oil in one meal.

Menu of the first stage You can describe as follows:

• Breakfast. It begins with fruits with abilities to stimulate the intestinal work, quickly digested, easily digest. Further recommends the consumption of low-fat yogurt or cottage cheese with a small piece of gray bread. You can treat yourself with oat flakes with low-fat dairy products or natural jam without sugar. It is important that breakfast is dense, contained fiber.
• Lunch. Eliminates carbohydrates. In the diet, cottage cheese, cheese, eggs, welded by screwing, or scrambled eggs and even ham - unusual for most diets ingredient.
• Dinner Includes only lipids and proteins, implies a complete absence of bad carbohydrates. Forest food should be avoided. Meat, bird or fish cooked on the grill is recommended as the main dish. Garnish can serve a vegetable salad without beets and carrots. Dessert is allowed - French cheese or low-fat yogurt.
• Dinner It implies consumption of the easiest food and no later than seven in the evening. A selection of a protein-lipid and protein-carbohydrate menu is available. In the first case, you can afford a non-vegetable soup from good carbohydrates, fish, eggs, meat. In the second option, it is recommended a selection of skimmed cottage cheese, beans, cauliflowers, eggplants, tomatoes.

In any version, Montignac advises resolutely abandon all sorts of sausages. A similar "food" is made today not so much of the natural meat, the content of which in the final product does not exceed 20%, how many of the soybeans and various chemical additives. Obviously, such a type of food not only does not contribute to weight loss, but is able to cause serious damage to the body.

The presented rules are not completely complex, and the menu is tasty and diverse. At the same time, in the first two weeks, you can lose 3-5 kg \u200b\u200bof unnecessary weight. The duration of the first stage varies depending on the individual characteristics of the body and continues from several weeks to the pair of months.

Determine the time of transition to the next step will not be difficult. Once the arrow of the scales will stop falling down and zoked in place. So, the body has reached its comfortable state, which reports to its owner. Saving weight at a certain level for one to two weeks is a signal that it's time to move on and smoothly move to the next step.

The second stage of the Montinyak diet - fixing the results of weight loss, stabilization

The essence of the second stage of the Montinyak diet is the consolidation of the results achieved, allowing a long time to maintain a steadily low weight. During this period, a large freedom is allowed in food consumption, a list of allowed products is gradually expanding, including whole, legumes and even "bad" carbohydrates.

Adhere to the system of power of the second stage, it is possible to adhere to you. It is worth noting that many people who suffered once obesity and evaluating simplicity, effectiveness and excellent taste indicators of the French diet, made it the rules of their further diet.

The basic principles of the power stabilization phase include the following recommendations:

• It is necessary to still avoid "bad" carbohydrates, give preference to good fat and seafood;
• For breakfast, it is necessary to consume bread from the "coarse" flour;
• Oil is worth replacing vegetable margarine;
• It should be abandoned from honey, jam, sugar and sweets, as well as sugar-containing desserts and baking with the content of fats and white flour;
• Unacceptable consumption of lemonade, cola, other effervescent drinks;
• Daily consumption of about two liters of simple water is required.

Separately consider the pleasant advantages of the stabilization stage. You can please yourself:

• A cup of coffee without caffeine. Although ideally, it is better to replace it with fastening tea;
• Milk. Required.
• Consumption of fats and carbohydrates in one meal. However, without abuse. At the same time, it is necessary to add a vegetable salad in the menu containing a high level of fiber.
• A glass of dry wine or champagne. But you should first eat a vegetable salad or a piece of cheese.

As you can rate, Montinyak diet does not require special deprivation. At the same time, changing habits in nutrition will achieve amazing results. And this applies not only to the stabilization of the weight, but also to improve the work of the body, reducing the risks of the development of heart and vascular diseases, the probability of developing diabetes.

In the next article, we will present specific recipes of the famous nutritionist, allowing you to easily rebuild your nutrition system.