- What is the Montignac method?
- This is how the Montignac method works
- That brings the Montignac method
- Risks of the Montignac method
- Montignac method: conclusion
In the Montignac With a carbohydrate-conscious diet, the insulin levels should be lowered and the blood sugar concentration should be normalized. Carbohydrates are classified as "good" (low glycemic index) and "bad" (high glycemic index). Thus, according to the theory, the organism is detoxified and positively influenced certain metabolic functions. Read here if the Montignac diet is recommended.
What is the Montignac method?
The Montignac method was developed by the French political scientist Michel Montignac. In the late 1970s, he began to study nutrition research to solve his own weight problem. He was the first to work with the Glycemic Index (GI), which shows how much the blood sugar level rises after consuming a carbohydrate-containing food. Montignac's idea.: Not the ingested calories make you fat, but the GI of a food.
The Montignac method is eaten with protein. So, without hunger...
- ... reduces weight and waist circumference,
- ... lowered total cholesterol and insulin levels,
- ... improves the ratio of total cholesterol / HDL cholesterol (protects against vascular calcification) and
- ... the triglyceride intake (risk factor for cardiovascular diseases) is lowered.
This is how the Montignac method works
The Montignac diet is divided into two phases. Phase I is carried out over two to three months and is intended to reduce weight. Phase II is life-long and should stabilize the weight. In both phases, there are strictly only three meals per day.
The Montignac method distinguishes between three carbohydrate groups:
- Bad with a GI of over 50 (pineapple, cornflakes, white flour, sweets)
- Good with a GI of 35 to 50 (spaghetti, fresh peas, brown rice, whole grains)
- Very good with a GI of under 35 (zucchini, tomatoes, apples, green lentils)
The latter can be combined as desired with proteins and fats, as they hardly increase the insulin level and so the fat deposits in the body are better degraded.
In Phase I, you take a protein-fat meal daily or two or three times a carbohydrate meal. Only cheese is allowed as a dessert, only at the end of the first phase is quark or yogurt allowed in exceptional cases. In Phase II, the strict breakdown of carbohydrates and fats is relaxed.
That brings the Montignac method
There is a Canadian study to prove the effectiveness of this diet or nutritional form. It is quoted on the Montignac Method website and in Montignac's book. However, this study is not representative because it had only 12 participants and the diet was only six days long.
Some aspects of the Montignac method make sense from a nutritional point of view:
- conscious choice of food (whole grains, low fat products)
- low-fat food preparation
- Abandonment of sugar
Blood sugar holes and associated food cravings can actually be avoided. Due to the lack of sugar and very fatty foods tumble the pounds.
Risks of the Montignac method
In the Montignac method not only carbohydrates are selected according to the principle of the glycemic index, but also eaten plenty of protein. On average, about 21 percent of the daily intake of food is protein. That's more than the German Society for Nutrition (DGE) currently recommends (15 percent). Too much protein can put pressure on the kidneys because the body can only excrete the breakdown products of protein to a limited degree. The nutrient relation is generally unbalanced.
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That makes your diet successful
Anyone who has slimmed down before, probably knows the misery: As soon as the dream figure is reached, collect new flab on the hips. Your diet should meet a few important criteria to help you stay lean and beat the yo-yo effect.
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It is important that the diet contains simple recipes or concrete recipe suggestions - only then have a beginner or a cook mustache a chance.
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The meals should taste good! It does not help if a lover of roast pork and co. Suddenly should eat only green fodder. You do not turn a meat eater into a carrot nibbler so quickly. That's why a good diet takes into account your personal preferences.
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Losing weight without prohibitions
Your diet should be without strict prohibitions. From time to time some chocolate or pizza helps to hold on. Forbidden, for example, to exclude certain types of fruit or vegetables, or to allow low-fat yoghurt in the Magerquark taboo.
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Eat more food with less energy density - that's as satisfying as high-calorie food. The body has to burn less calories at the same amount. Low and medium energy densities include, for example, vegetable foods that have not been richly fortified with fat, or lean dairy and meat. Diets based on this principle offer greater chances of success.
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Slowly reduce weight
The weight should be lowered slowly when losing weight. The "Hauruckmethode" with less than 1000 calories a day, can melt the pounds though. But mostly it's water and muscles that go flutes. Above all, the body reduces its energy requirements. The result: Most people are quick at their original weight or even weigh more than before, when they return to the "old" eating habits.
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Beware of vitamin deficiency
Your diet should not be too one-sided and contain sufficient vitamins and minerals - otherwise deficiency symptoms may occur.
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Exercise must not be missed
Losing weight, who consumes more calories than he absorbs - in addition to nutrition and physical activity is an important lever. A good diet encourages them to exercise more.
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Diet with learning effect
You have reached your desired weight? The important thing now is that your diet has a learning effect, thus stimulating long-term rethinking. In other words, one analyzes and changes the diet and exercise habits step by step, but over the long term. So the lost pounds do not accumulate quickly on the hips.
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Beware, wrong promises!
Losing weight quickly and without much effort - this is not the promise of a serious diet. Especially if the diet is hardly to be changed. Likewise, you should be wary of offers that advertise before and after pictures and that require expensive add-on products for them to work.
Montignac method: conclusion
There are no scientific studies showing that low glycemic index diet protects against diet-related illness and obesity. According to the current state of knowledge, it does not make sense to consider the glycemic index as the sole factor for weight loss. The GI of complex meals is, according to studies, usually lower than that calculated from isolated foods and therefore not determinable.
The recommendations of the Montignac diet are partly incomprehensible (fat cheese is good, boiled carrots are not). Does one stop at the Montignac the plans, you feed on a reasonably reasonable, calorie-reduced mixed diet. However, it is not so much the low GI of the food that is decreasing, but the composition and lower calorie intake.