Montignac diet: food table and menu options for the week

General rules

The Montignac nutrition method was born in 1986 in France.
Its author, Michel Montignac, himself suffered from excess weight. Having carefully studied the peculiarities of metabolism, he developed a nutritional system, which is always accompanied by a table of glycemic indices of foods, thanks to which the author was able to lose 16 kg in 3 months. The Montignac method is not a diet that limits the amount of food for some time, but a long-term and thoughtful nutrition system, the main principle of which is the differentiation of carbohydrates and lipids in one meal.

Michel Montignac

The technique does not limit food intake and is completely balanced. The author recommends products of each group (proteins, fats and carbohydrates), based on their physicochemical characteristics and ability to stimulate metabolic processes.

All these conditions prevent excess weight gain, the occurrence and development of cardiovascular diseases and diabetes.

What is Montignac nutrition?

The peculiarity of the method is that there are no restrictions on the amount of food consumed . It is not believed to have any effect on increasing fat deposits. The Montignac diet is based on the effect of the foods consumed on blood sugar. Its level is measured by the glycemic index (GI). The author came to the following conclusions:

• “Bad” foods that have a high GI quickly release glucose into the blood.
• There is a sharp increase in insulin, which provokes fat deposits.
• Excess weight begins to gain.

To activate the fat burning process, you need to reduce insulin production. To do this you need:

• eat foods that have a low GI;
• eliminate sugar in its natural form, in drinks and ready-made meals;
• give up vegetables and cereals containing starch: potatoes, corn;
• do not drink drinks that have a stimulating effect on the nervous system;
• drink clean water.

The method, which was developed by Michel Montignac, changes eating habits. When using it, a person can:

• lose weight if you are overweight;
• prevent the development of obesity and diabetes;
• reduce the risk of problems with the heart and blood vessels;
• reduce the amount of cholesterol in the blood;
• reduce sugar levels;
• form new eating habits.

Glycemic index in foods and carbohydrates

For the normal functioning of the body, energy is needed. The role of “fuel” in this case is played by glucose. The body can produce it from reserve fat reserves or obtain it from food. In this case, the following processes occur:

• When food is digested, carbohydrates are converted into glucose;
• it begins to enter the blood through the intestinal walls;
• the level of glycemia (the amount of sugar) increases;
• when it exceeds the norm, the pancreas produces the hormone insulin;
• in its presence, blood sugar stabilizes.

The glycemic index characterizes the degree to which food affects glycemic levels. The author came to the following conclusions:

• Eating high GI foods leads to excessive insulin production. The activity of enzymes is disrupted, excess glucose is converted into fat deposits, and body weight increases.
• Low GI foods contain little sugar and produce less insulin. Fat reserves are burned and weight loss occurs.

Basic principles of the Montignac Method

The first, and also the main, principle is the choice of food products based on their physico-chemical characteristics and the ability to awaken processes associated with metabolism in the human body.

The second principle is that there is no need to count calories, since this is ineffective for quality weight loss.

• You need to choose foods with the lowest glycemic index value from those that mostly contain carbohydrates.
• Foods that are mostly lipid-containing should be selected based on their fatty acid properties. Give preference to polyunsaturated fatty acids Omega-3 and Omega-6 (flaxseed and nut oils, fish oil, fish liver, shellfish), and monounsaturated fatty acids (avocado, natural peanut oil, cold-pressed olive oil). Avoid saturated fatty acids (lamb, pork, lard, butter).
• Products that mostly contain proteins must be chosen based on their origin: animal or plant.

The essence and principles of the Montignac diet: how food helps you lose weight

A person following the Montignac diet does not need to count calories or weigh portions. He is free to eat as much as he wants. But the method is not as simple as it seems. It is aimed at a radical change in eating habits - and not temporary, but permanent.

The Michel Montignac diet helps you lose weight, prevents the risk of cardiovascular diseases, and reduces the likelihood of diabetes. There are many benefits, but serious effort is required!

The principles of the diet are:

• fractional meals - 4-5 times a day;
• giving up bad habits - smoking and drinking alcoholic beverages hinder success;
• distribution of nutrients: fats should be eaten with proteins, and carbohydrates with other carbohydrates;
• exclusion of sugar from the diet: sometimes you can eat fruits and honey, but sugar and confectionery products are not allowed;
• refusal of flour products - bread and pasta, if they are not made from whole grains;
• control over the glycemic index - its content must be calculated in all foods consumed;
• maintaining water balance - you should drink about 2 liters of water per day, although slight deviations from this norm are possible.

It is advisable to give up strong coffee, energy drinks, canned food, and especially fast food. Mayonnaise and sauces should be replaced with a dressing made from vegetable oil and vinegar or citric acid.

Nutrition principles according to the Montignac diet

Authorized Products

The first phase of the method is designed to reduce weight. To do this, you should significantly limit your carbohydrate intake: you can eat foods containing carbohydrates with a glycemic index value of no more than 40: wholemeal pasta, cereals, bran bread.

During this phase, the diet requires you to be saturated with foods that do not cause a spike in blood glucose .

So, during this period, fats will not accumulate in the body, and existing reserves will burn, giving energy to the digestion of complex food. Here you should give preference to products with the lowest glycemic index values: vegetables rich in fiber.

Fatty red meat is rarely included in the first phase, so it is better to exclude it altogether in favor of poultry or fish.

In the second phase, when you have already achieved the desired results in weight loss, you can eat pork, veal, dark chocolate, and drink dry red wine no more than once a week.

And, of course, in both phases it is necessary to carefully observe the drinking regime: at least 2 liters of water per day can be alternated with weak green tea.

Table of permitted products

Michel Montignac's weight loss nutrition system

The French nutritionist tested the effect of the technique on himself. A person who follows it does not feel hungry. The diet has no restrictions on the amount of food consumed or portion size. The author called it a nutritional system because it practices healthy and proper eating patterns. The Montignac method has two phases:

• The first is aimed at weight loss. Eating low GI foods at this time leads to the breakdown of fat reserves.
• The second has the task of stabilizing the result, maintaining weight at the required level. This period can last a lifetime.

Phase 1 – Weight Loss

The initial stage of the method of proper nutrition involves a complete rejection of foods with a glycemic index above 50 - the lower it is, the better. The duration of the first phase depends on the goals - how much weight loss you need to achieve. The minimum is 3 months. At this stage the author recommends:

• Don't skip meals - there should be three.
• It is advisable that the serving size does not exceed 250 grams.
• You can replace sugar with fructose, the amount per day is no more than 30 grams, you can use sweeteners.

To achieve weight loss in the first phase of the diet, you must adhere to the following nutritional rules:

• After a protein-carbohydrate meal, you can eat dried fruits and boiled berries; after a protein-lipid meal, you can eat dark chocolate (40 grams).
• Once a day it is permissible to drink a glass of dry wine.
• Fatty meats, potatoes, sugar, baked goods, white rice, and bread are strictly prohibited.
• It is recommended to eat steamed, boiled, baked dishes; vegetables can be eaten raw.

The author of the diet advises adhering to the principles of separate nutrition. Meals during phase 1 should be as follows:

• Protein-lipid – imply the use of: proteins, fats, carbohydrate products with a GI of no more than 35.
• Protein-carbohydrate – include: products with a fat content of no more than 1.5%, with the exception of fish, oils containing unsaturated fatty acids, proteins, carbohydrate products with a GI of up to 50.

Phase 2 – Weight Stabilization and Maintenance

The task of this stage is to consolidate the results obtained . The second phase can last for a long time. The method will not cause any inconvenience if the person has adapted to a new healthy diet. Montignac recommends adhering to the following principles at this stage of the diet:

• Prohibited consumption: sugar, honey, potatoes, white rice, corn, baked goods.
• Be sure to drink 2 liters of water per day.
• If you want to eat something forbidden, the previous meal should contain dishes with a low glycemic index. For example, eat a salad first and then eat a pie.

At this stage there is no division into protein-lipid and protein-carbohydrate meals. The diet allows for snacks such as dried fruits, nuts, low-fat yogurt, cottage cheese, and dairy products. The author does not limit the serving size. The cooking technology remains the same as in the first phase. At this time, the following is allowed:

• wholemeal bread;
• a lot of fish;
• legumes;
• dry wine;
• products with a GI of more than 50 (in rare cases, there is no need to overuse).

Fully or partially limited products

According to the author of the diet, the method allows you to consume absolutely all foods, be it chips, sweets, coffee, etc. Typically, relaxations in the diet are typical for the second phase, when you have already achieved certain results. And it’s worth remembering that a portion of a “bad” product will be “worked off” with a double or triple portion of products with a glycemic index value below 15 and physical activity.

Despite the loyalty of the menu, Michel Montignac pays special attention to the prohibition of potatoes, corn, pasta made from white flour, white bread and honey. By the way, boiled beets and carrots should also be replaced with fresh ones.

One way or another, over time, having experienced all the benefits of the recommended menu, you will not even remember these products.

Table of prohibited products

Permitted and prohibited products

The Montignac diet has such a feature - when using it there is no feeling of hunger. This is due to the huge selection of products that are approved for use. During the first phase of the nutrition system, it is recommended to consume foods with a GI of up to 50. These include:

• low-fat dairy products;
• vegetables rich in fiber;
• unsweetened fruits;
• fish, eggs, cheeses, nuts (fats);
• milk, meat, mushrooms (proteins);
• bitter chocolate;
• Brown rice;
• cereals;
• buckwheat.
• dried apricots;
• prunes;
• wholemeal pasta.

In the second phase - the stage of weight stabilization and consolidation of the result - the following foods are allowed:

• oatmeal, barley porridge;
• vegetable soups;
• wholemeal bread;
• green tea;
• dry red wine;
• coffee;
• berries - strawberries, blueberries, currants;
• vegetable and fruit juices without sugar;
• vegetable oils, fish (fats);
• unsweetened jam;
• fruits - kiwi, mango, pineapple, persimmon;
• lentils, beans, meat (proteins);
• leaf lettuce.

To obtain results, it is necessary to exclude from the diet dishes and foods with a glycemic index above 55. The following are strictly prohibited:

• vegetables - potatoes, turnips, pumpkin, corn;
• fruits – quince, raisins, dates, bananas;
• seasonings - mayonnaise, ketchup, mustard;
• flour products;
• baked goods;
• candies;
• cookie;
• sweets;
• popcorn;
• chips;
• pizza;
• carrot;
• honey;
• sweet drinks;
• soy sauce;
• spaghetti;
• beer;
• melon;
• watermelon;
• semolina;
• ice cream;
• butter.

Table of glycemic index of foods according to Montignac

To make it easy to navigate when choosing foods for dietary nutrition, a table has been compiled taking into account the GI. It can be hung in the kitchen and used as a hint. The Montignac table has 3 sections taking into account the glycemic index values. When preparing your diet, you need to consider the following points:

• The healthiest foods have a low GI – up to 40.
• It is advisable to reduce in the diet everything that belongs to the section of average glycemic index values ​​- from 41 to 69.
• During the diet, foods with GI values ​​starting from 70 are considered prohibited.

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Montignac diet menu for a week

This is the weekly menu for the first phase of the technique. Remember to eat at the same time every day - it is forbidden to feel hungry here. You should also drink plenty of water, ginger water and weak green tea.

Rules for each meal:

• Every morning, 30 minutes before the main meal (breakfast), it is recommended to start with a portion of fresh, permitted fruit.
• Breakfasts during the first phase must contain 2 protein-lipid meals per week.
• The remaining 5 breakfasts are allowed porridge (usually oatmeal), cooked in water or skim milk without butter, combined with a sandwich of wholemeal bread, cottage cheese and vegetables.
• Lunch in the first phase is always protein-lipid: a combination of meat, fish or poultry, eggs with fresh vegetables.
• For lunch, you can use homemade mayonnaise: without sugar, flour, glucose, starch.
• Dinner in the first phase can be protein-lipid (3-4 times a week) or protein-carbohydrate (3-4 times a week).
• The basis of the diet is separate meals: cereals/rice + vegetables, meat/poultry/fish + vegetables.
• Try to use any oil when preparing dinner in minimal quantities, and also do not season vegetable salad with oil.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

When you achieve that you are satisfied with your weight, when your well-being improves, and lightness in your body is constantly felt, then you will need to move on to the second phase of the technique. By the way, in order to feel this way for a long time, it is best to stick to this diet all your life.

When you are in the second phase, you can not eat foods with a glycemic index value of more than 50 very often and in small quantities, with the exception of premium pasta, corn, potatoes, white rice, honey, and white bread.

If it turns out that you ate a “bad” carbohydrate, correct the situation with a large amount of fresh vegetable salad, since the fiber contained in vegetables slows down the absorption of carbohydrates and fats and softens changes in glucose levels.

Among other things, in the second phase you can drink alcohol: dry red wine or champagne. You can snack on these drinks with any cheese and vegetables.

The menu of the second phase is very similar to the menu of the first, but all kinds of snacks are added to it, consisting of cottage cheese, kefir, dried fruits, nuts, fruits, vegetables, yoghurts, and muesli. Sometimes you can allow yourself dark chocolate, desserts, pork and veal, but nutrition, one way or another, is still based on the principle of separation: pasta/cereals + fresh vegetables, meat/fish/poultry + vegetables.

Michel Montignac's diet allows you to learn a huge number of healthy and tasty recipes and, in addition, creating them yourself is also not difficult. The table of glycemic indexes recommended by the author is a great help with this.

Montignac diet, glycemic index table

Low glycemic index foods

Medium Glycemic Index Foods

High glycemic index foods

Principles of nutrition

In addition to the fact that you need to divide food into two groups - permitted and prohibited, you need to combine foods correctly so that they are well absorbed by the body.

You will also need to follow some rules so that weight loss goes according to plan:

1. You need to eat at least three times a day, and preferably 4-5 times, but in small portions. You should completely avoid snacking on the go. Take nutrition on a fractional diet as a sample.
2. Bread can only be eaten from wholemeal flour. You should completely avoid white bread and rolls.
3. During the diet, it is undesirable to drink any alcoholic beverages, but beer is specially prohibited. The malt contained in the drink has a high glycemic index.
4. It is advisable to leave all drinks from the store in the store, this does not apply only to still mineral water. But you can drink tea, especially green tea, chicory, black coffee (preferably natural ground), homemade juices, compotes and fruit drinks.
5. It is advisable to replace fatty meat, especially pork, with other types, for example, veal. It’s better to give preference to poultry altogether.
6. White sugar, as well as any confectionery products based on it, are completely excluded from the diet. If the body absolutely cannot live without sweets, then you can give preference to natural honey, sweeteners, brown sugar, and even better, sweet fruit. You can even make jelly, marmalade or soufflé from them to add variety to your menu.
7. All cereals are healthy, but it is better to replace white rice with brown rice or completely exclude it from the Montignac diet menu.
8. Pasta and semolina are prohibited, so the semolina diet is not considered justified, from a scientist’s point of view. Potatoes should be consumed in moderation – no more than once a week.
9. One of the basic rules of the technique is that you should not feel hungry. You need to eat in such a way as to satisfy your appetite without overeating.
10. Products for the Montignac diet must undergo minimal heat treatment, i.e. it is also better to forget about preservation.

The disadvantage of the diet is that it is not absolutely balanced, that is, long-term use of the technique with a monotonous diet can lead to health problems. If you like Montignac’s method so much that you want to eat this way all the time, you can consult with any nutritionist and choose a suitable menu taking into account the glycemic index that will not cause harm to the body.

Another great advantage of the method is that all recipes for the Montignac diet are easy to prepare and do not require a lot of money.

Michel Montignac's diet, recipes

The recipes for this diet are so varied that they fit into an entire book by Michel Montignac, “190 Recipes for Delicious Weight Loss.” She became super popular all over the world! So we definitely recommend purchasing it to create useful masterpieces in your kitchen.

If this is not yet possible, pay attention to a couple of delicious dishes that will have a great effect on your figure.

Pumpkin soup with ginger

Pumpkin ginger soup

For this soup for lunch you will need:

• 0.5 kg pumpkin;
• 50 g butter;
• 2 carrots;
• 1 sweet potato;
• 1 onion;
• 50 g ginger root;
• 1 bunch of cilantro;
• 6 cloves of garlic;
• 1 tablespoon olive oil;
• 1 teaspoon coriander;
• ground black pepper;
• salt to taste.

Remove and remove the seeds from the pumpkin, peel the sweet potatoes (if you don’t have any, never replace them with potatoes) and chop them.

Grind the cilantro, onion, carrots and garlic, and grate the ginger.

Place all the prepared ingredients in a baking dish, pour in olive oil, sprinkle with coriander, salt, pepper and stir. Bake for 30 minutes at 180 degrees. Next, move all the ingredients into a saucepan, add water until it covers all the vegetables, and boil for 3 minutes. Puree the soup using a blender.

This soup is ideal served with pumpkin seeds and a splash of cream.

Cod in cheese sauce

• 0.5 kg cod fillet;
• 200 g hard cheese;
• 100 ml cream 15%;
• 1 tablespoon whole grain mustard;
• salt;
• ground black pepper.

In a separate bowl, mix grated hard cheese, mustard seeds and cream, add salt and pepper. Place cod fillets in a greased baking dish. Pour the prepared mixture over the fish and place in the oven preheated to 200 degrees for 20 minutes.

Seafood salad

Seafood salad

This salad is perfect for an evening meal, because you can quickly get enough of it, but at the same time, it is light.

You will need:

• 600 grams of sea cocktail;
• 1 bell pepper;
• 2 tomatoes;
• 1 cucumber;
• 6 pieces of olives;
• 6 pieces of olives;
• 1 bunch of lettuce leaf;
• 1 bunch of greens (dill, parsley, basil);
• 2 cloves of garlic;
• juice of half a lemon;
• 4 tablespoons olive oil;
• salt;
• pepper.

Place lettuce leaves in a salad bowl. Coarsely chop the bell pepper and grill it, place it on lettuce leaves. Next, add chopped tomatoes, cucumber, olives and black olives. Add seafood last.

In a separate bowl, mix chopped garlic, olive oil, lemon juice, herbs, salt and pepper and pour the mixture over the seafood salad.

The essence of the diet

The Montignac diet is a special nutrition system, the main point of which is to normalize the diet through strict adherence to simple rules. The menu of this diet is designed in such a way that all foods in it do not mix, especially fat-containing and carbohydrate foods.

The weight loss method, according to Montignac, does not limit food intake. Instead, he offers a balanced diet and the right choice of the healthiest foods, depending on their nutritional value.

The peculiarity of this diet is that its author proposed dividing all foods according to the so-called glycemic index, which can be low, medium and high . Foods with a high glycemic index very quickly increase blood sugar levels, so Montignac excludes them from the diet so as not to lead to the obesity that follows.

In case of failure

Let's say circumstances are such that you ate a “bad” product, or even more than one.

In the case of the Montignac technique, there is a clear action plan in case of failure:

• Having lost your temper once, you shouldn’t think that everything is allowed until tomorrow and run to the store for donuts. Pull yourself together and make your next meal as healthy as possible within your diet.
• If a breakdown occurs in the second stage, eat according to the rules of the first phase for the next 2-3 days.
• If a breakdown occurs at the first or second stage, you need to reduce salt intake and increase the consumption of green tea and water.
• If you have a breakdown, increase your time doing cardio or walking outdoors.

Second phase

The second stage of losing weight using this method will be much easier. By this time, the body is already accustomed to eating in a special way, if the diet lasted several weeks, so you won’t have to endure any special deprivations.

The general principle of nutrition remains the same, but once a week you can treat yourself to “bad” foods . This does not mean that you should uncontrollably eat them in unlimited quantities. This assumption can be useful for giving yourself a little reward for your efforts or when celebrating an event with a table laden with snacks.

You don’t have to introduce prohibited foods into your diet at all if you don’t want to. If you have an idea to return to the previous menu, then you should do it gradually. Therefore, in the daily menu for the Montignac diet, you can sometimes eat dishes with a glycemic index of 60 or 65. However, to prevent the lost kilograms from returning later, you should not eat foods with an index of more than 70 even after leaving the diet.

Pros and cons of the Montignac diet

What do experts think about this power system?

You can hear mixed reviews from nutritionists about the Montignac diet.

• Some doctors note the fact that the diet is somewhat outdated.
• In addition, they see an inconsistency in the fact that the diet does not take into account the calorie content of food , while advocating at the same time the separation of carbohydrates, proteins and fats.
• Skeptics question the dependence of the entire nutrition system on the glycemic index of foods .
• The high content of protein foods also gives cause for criticism .

The complexity associated with the glycemic index is compounded by the fact that it is not a constant value . The glycemic index is different for fresh and not-so-fresh foods; it varies for the same food prepared in different ways.

Experts consider the weak point of the diet to be its author’s approach to physical activity. Michel Montignac does not pay any attention to them, placing responsibility for losing extra pounds solely on diet.

At the same time, doctors’ reviews of the Montignac diet can also be found positive. It is important that people on a diet do not feel hungry and do not experience any special restrictions in food.

Experts who welcome the diet talk about the correct focus of the method. In studies conducted by a Canadian university over several years, changes in blood triglyceride levels were noted at the very beginning of the diet.

If you search on the Internet for reviews of those who have lost weight on the Montignac diet, the real effectiveness of the nutritional system proposed by the Frenchman . People write about how they managed to lose 10-12 kilograms in six months. Thanks to this diet, someone lost 16 kg in five months, and someone, having chosen this style of eating for themselves, lost as much as forty kilograms over the course of two years.

Inna, 27 years old: “I used to be fond of mono-diets and ate everything: buckwheat, rice, kefir, dried fruits, even dark chocolate. The result is always the same - the lost weight comes back. Therefore, I started looking on the Internet for systems for slow, healthy weight loss and came across the Montignac diet. Here it is allowed to consume foods with a low glycemic index (up to 35) in large quantities, and the rest - in moderation. It’s convenient that you don’t need to count calories. When preparing a diet, you simply check the foods against the table. I liked the Montignac diet because I hardly felt hungry. The only difficulty was giving up sweets. I’ve lost 8 kg in 3 months and I’m not going to stop.”

Veronica, 31 years old: “The Montignac diet is effective, but it is not suitable for those with a sweet tooth and gourmets. My husband couldn’t stand it even for a week, and I’ve been in jail for 2 months. On the scales - minus 4.5 kg. I mainly eat vegetable salads, beans, chicken fillet, mushrooms, and low-fat milk. I fell in love with dark chocolate (70% cocoa), although previously I only ate milk chocolate. I hope when I move on to phase 2, the lost kilograms will not return.”

Natalya, 25 years old: “Nutrition according to Montignac is another pseudo-healthy system from a nutrition guru. For some reason, everyone writes that there is no feeling of hunger on this diet. Are you kidding me??? Due to the fact that you have to eat foods with a low glycemic index, blood glucose is constantly low. And this is not only hunger, but also fatigue, irritability, and loss of strength. On Montignac (at least at the beginning) you cannot even eat such normal foods as potatoes, carrots, beets, and pumpkin. They supposedly contain tons of sugar. Many fruits are included in the “black” list, and sweets are generally a universal evil. I was on the Montignac diet for 3 days and almost fainted from weakness. I don’t want any more, thank you.”

Vlad, 39 years old: “Today is exactly one year since I’ve been on the Montignac diet. I lost weight from 118 to 83 kg (my height is 180 cm) and I feel great. Previously, my legs would swell and my stomach would periodically hurt, but now these problems have disappeared. It's hard to get through the first phase. It seems like you don’t need to count calories, but in fact you eat low-calorie foods: vegetables, unsweetened fruits, milk, lean meat. Then you can eat almost everything, but in moderation. I decided for myself that I would continue to eat according to Montignac unless nutritionists come up with something better.”

Vladimir, 29 years old: “I learned about the Montignac diet from a friend on a social network. She lost so much weight in a year that she turned into a real beauty. I myself couldn’t boast of an ideal physique, so I decided to try it. I sat from February to June and lost 8 kg. But as soon as I returned to a normal diet, I gained 12 kg in six months. My friend is still sitting there, but I can’t do this - without fried meat, flour, sugar. And what they write about the restructuring of metabolism on the Montignac diet is complete nonsense.”

Everyone's results are different, of course. But anyone can lose 5 or 6 kilograms in 2 months of dieting.

Montignac diet, reviews and results

The Montignac diet, reviews of those who have lost weight sound extremely positive, has long conquered the world. Indeed, entire families adhere to it, not limiting themselves to delicious dishes. And nutritionists themselves are inclined to support the usefulness of this method, because it contains the main principles of healthy separate nutrition.

• “... I’ve been eating Montignac for 5 years now, and I switched my husband to this diet. Initially, I went on a diet to lose at least 15 kg of weight. During the first phase (over 3 months) only 10 kg was lost, the remaining 5 kg disappeared over the next eight months. Then I got so used to feeling lightness in my body that I decided not to give up this nutrition, and I’m already very used to it. Of course, at first you just need to read a bunch of information and understand the combination of products. The diet ensures a healthy body and spirit throughout life, so the highest praise goes to the diet and its author”;
• “... I recently discovered the book “Secrets of Nutrition” by Michel Montignac in a bookstore and leafed through it. I was captivated by the fact that there were no exhausting short-term diets, after which you want to eat everything in your path, so I bought it. For a long time, about a month, I delved into all the lists, tables, combinations of “bad” and “good” products. And so, with a fairly large amount of knowledge, I decided to build my nutrition according to its principles. I didn’t have much excess weight, so in 2 months of the first phase I lost 5 kg. And then I started eating according to the rules of the second phase, preparing healthy dishes, sometimes the forum helped me find recipes. So already 7 months of my proper nutrition are producing visible results: the quality of my body and skin is at the highest level, my mood is always wonderful, there is no heaviness. And if something is not clear in the diet, or you don’t want to buy a book, the method has its own official website, where all the necessary GI tables and basic principles are presented.”

Reviews from nutritionists and doctors

Margarita, 54 years old

As an endocrinologist, patients often come to me wanting to lose weight. People often ask about the Montignac method for weight loss. I think that the author paid too little attention to physical activity. They help activate metabolic processes and burn excess calories, which is important for losing weight.

Ekaterina, 48 years old

I have been working as a nutritionist for more than 15 years, and I have tried the Montignac system on myself. I recommend it to my patients because it does not require fasting. You can choose a diet that is balanced in nutrients. The main thing is that it is an easy way to achieve stabilization and maintenance of the required weight.

Read also:  Alimentary-constitutional obesity: degrees and treatment

Diet price

In order to find out the approximate cost of the Montignac method, we took as a basis the average prices for necessary products in large cities of Russia: Novosibirsk, St. Petersburg, Moscow, Krasnoyarsk, Kazan.

Based on the menu option proposed above, a week in the first phase of the Montignac diet will cost 2500-3200 rubles: you will need to buy about 8-10 kg of vegetables, 3 kg of fruit, 2-3 kg of poultry, 3-4 kg of fish, cereals for morning meals, eggs, dairy and fermented milk products.

The entire first phase of this diet (on average 2 months) will cost about 19,000-26,000 rubles. In the second phase, you will be allowed to give yourself some indulgences, such as sweets, homemade cakes, wine, nuts, dried fruits, fatty meats. Thus, if desired and possible, the cost of a month on the Montignac diet may change slightly and amount to 11,000-14,000 rubles.

Of course, expensive products can be successfully replaced with less expensive ones, but with similar characteristics, and sometimes even more useful: salmon with mackerel, pork with chicken, Golden apples with local ones. It is important to find the most suitable option for your body for the maximum benefit from this nutrition plan and, most importantly, observe the results.

The main disadvantages of the French diet include:

• Its lack of balance.
• The need to constantly monitor the ratio between fats, proteins and carbohydrates.
• We have to constantly decide how to diversify our diet.
• Avoidance of alcoholic beverages is required.
• The diet requires a fairly long (about 2-3 months) adherence to achieve results.
• Difficulties associated with limiting fat if there is an increase in protein intake.
• Constant monitoring of the glycemic load so that it does not exceed the norm.

Despite the fact that the results of the Montignac diet are most often positive, this nutritional system is not recommended for people:

• Those suffering from mental illness.
• With impaired metabolism.
• Patients with diabetes mellitus.
• Pregnant women.
• During the recovery period after a long illness.
• During postoperative rehabilitation.
• Teenagers during puberty.

Reviews from people who have experienced this nutrition system themselves confirm that it really works. However, you should remember that the result will not be quick, you need to be patient. Losing weight on the Montignac diet is pleasant, because it even allows chocolate, which is strictly prohibited on many other diets.

Reviews of those losing weight

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

1. Inna, 23 years old. “This was my first diet, with which I lost ten kilograms in just one month of following it. Now I am very pleased with the result, because even after six months, not a single extra kilogram has returned. In addition, I want to say that this diet is not at all difficult and I did not have to go hungry.”
2. Victoria, 27 years old. “I lost weight according to Montignac for two months. During this time, I had to completely give up eating potatoes, sweet drinks, flour products and a bunch of other things. But I ate a lot of fruits, vegetables, meat, fish and beans, so I never went to bed hungry. The results appeared gradually but surely. When at the end I stepped on the scales, I simply couldn’t believe my own eyes - they showed minus sixteen kilograms! I would also like to note that I did not feel any loss of strength, lethargy, or the like.”
3. Olga, 34 years old. “After my first birth, I went on the Montignac diet and lost fourteen kilograms. After my second birth, I gained weight again, but this time I decided to try something new and went on an egg diet, which, according to reviews, was also quite good. As a result, in two weeks of such a diet I lost only three kilograms, so now they will again return to the already proven Montignac diet, which certainly will not let me down.”
4. Tatyana, 41 years old. “I know that this weight loss system is very popular all over the world, and it also brings excellent results, but from my own experience I will say that it was very difficult for me to stick to it. Firstly, I was not always able to strictly follow the regime and eat at the same time. Secondly, I work, so I don’t have enough time to prepare food (breakfast, lunch and dinner), so it was very inconvenient for me to follow all the rules. In the end, I didn’t see the desired result, because I lost only four kilograms, although I hoped to lose at least eight kilograms.”
5. Irina, 22 years old. “I’ve only been on this diet for five days, and the result, as they say, is already visible – about four kilograms! Let's see what happens next, but they can say for sure that these days I did not go hungry at all, I ate only allowed foods three times a day, which are clearly indicated in the table. The diet really works!”
6. Daria, 37 years old. “After reading positive reviews about Montignac nutrition, which are all over the Internet, I also decided to try it for myself. In the first days it was a little unusual, because before I had never watched what I ate, but then it became a 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. something sweet. As a result, in two weeks of this regime I lost only three and a half kilograms, so I can’t say that I’m very pleased with my result. However, I feel pretty good, so I plan to continue eating this way.
7. Valentina, 34 years old. “I lost twenty-seven kilograms in eight months using the Michel Montignac diet, and now they can say for sure that this method really works, but not in a short time. After the first month of such a diet, I lost only five kilograms, so I can say that in order to really achieve good results, you need to follow such a diet for more than one month in a row, and without food breakdowns. Only then can you reduce your figure by several sizes. By the way, my friend also lost nineteen kilograms on this diet.”
8. Lida, 33 years old. “I followed this diet for three weeks. I couldn’t do it anymore, because I really lost it and started literally consuming sweets in large quantities, so my result of minus six kilograms turned into plus two extra kilograms over the next week. Now, of course, I really regret my action, and I’m thinking about repeating this diet again, but in a more reasonable way.”

Having studied the reviews about this principle of nutrition, we can say that it works and in most cases brings good results in the form of lost pounds. However, it is very important to correctly follow all the rules of the diet and also exit it correctly so as not to regain your previous weight.