Bragg, Nishi, Shelton, Montignac. The power of healthy eating. Nutrition secrets of Montignac (Montignac Michel) Michel Montignac secrets of healthy eating

Michel MontignacMONTIGNAC NUTRITION SECRETSFor everyone, especially women
PREFACE TO THE RUSSIAN EDITION
I learned about Michel Montignac’s book “Secrets of Nutrition” from an article, I think, in Time magazine. I was struck by a completely new principle of approach to the process of losing weight - there was no need to limit yourself in the amount of food, but only to avoid certain foods and dishes. At that time, my weight fluctuated from 140 to 150 kg - the result of many years of work in Antarctica. During the first of four expeditions (and these were transcontinental sleigh-caterpillar trips with great physical exertion in very severe frosts, when the temperature could drop to 70 ° C, and at an altitude of up to 4000 meters above sea level), I lost 25 kg of weight in just one month. But on the way back home by sea, within a month and a half, I regained the lost kilograms and a few extra ones. And not a single subsequent expedition resulted in such weight loss and a return to the original one - I got fatter and fatter...More than thirty years have passed since then. I got used to being overweight, it didn’t even bother me much, since I’ve always had a large build. However, after reading the magazine article, I set out in search of an English edition of Montignac's book. Indeed, a new method, unknown to me, made it possible to lose weight without starving. Moreover, the author argued that any restrictive diets lead to the fact that as soon as you stop following them, the weight is sure to be restored, and in excess. This coincided with my observations. I independently translated the book into Russian and consulted with doctors, who confirmed that there was nothing in this method that contradicted official medicine, although our nutritionists, most of whom are supporters of low-calorie diets, were skeptical about the new idea. This reaction did not surprise me - I knew that the theory of low-calorie nutrition is promoted in medical and popular scientific literature both here and abroad.
In short, I decided to try Michel Montignac’s method on myself. My wife also supported me, although she had no problems with weight. During the two years of the experiment, I lost 35 kg. The effect was stunning. My friends stopped recognizing me. I felt more alert and energetic. Blood tests during the regular medical examination delighted the doctors. Everyone asked me to let them read the manuscript. There weren't enough photocopies. And official publication required permission from the author. I decided to get to know Montignac and during my next business visit to France I contacted him and received an invitation to come for a visit. I was greeted by a beautifully built man without any signs of obesity. It was lunch time, and I was immediately invited to the table. From that moment on, I became a fan of Michel as a gastronomic chef. I no longer remember what he treated us to, but it was incredibly tasty and, of course, prepared in strict accordance with the nutritional recommendations he himself developed. When we got to know each other better, I learned the history of the emergence of this extraordinary method. In his youth, Michel Montignac was a representative of a large pharmaceutical company, and due to his occupation he often had to visit restaurants. He began to gain weight, and not a single classic weight loss method helped him lose weight or maintain the result. Then he developed his own method. However, Montignac always emphasizes that this is, rather, a way of life that combines previously known rules of life and nutrition, the validity of which is confirmed scientifically. I invited Michel to Moscow. Montignac fell in love with our national food. He was delighted with buckwheat porridge and even took a bag of buckwheat groats with him to France (in France they use only buckwheat flour). He thinks our food is very healthy, but is horrified by the amount of potatoes on our menu. Montignac would like to recommend his method to our women who, from his point of view, really need it. Therefore, Michel’s first book published in Russian was a book addressed specifically to them. The circulation of 100,000 copies sold out very quickly, mostly only in Moscow. M. Montignac's books have been translated into most European languages, including now Russian. The total circulation of published works exceeded six million copies. His method is extremely popular in Europe, but not in America. Montignac is an opponent of the “fast food” system so beloved by Americans. Once in a conversation, Montignac admitted to me that he dreams that someone in Russia will develop his method, which he is ready to contribute in every possible way. Therefore, I wholeheartedly welcomed the initiative of the ONYX Publishing House, which decided to publish all of Michel’s books, including his recipes. I hope that the next editions of Montignac’s books will arouse no less interest and, most importantly, will prove attractive to all of us.
President of the International Foundation for Human Ecology, Corresponding Member of the Russian Academy of Sciences, Honored Professor of Moscow State University
A. P. KAPITSA
ABOUT THIS BOOK
Pragmatist... yes, you need to be a pragmatist when it comes to regulating your own weight. Most often, our unhealthy lifestyle leads to obesity. If earlier obesity was considered a sign of a cheerful disposition, then over time it became obvious that it reduces performance and leads to various pathologies. Anyone who has reached the stage of obesity is looking for any way to lose weight. Among the many methods, you need to choose a method that suits you, or simply, with the help of Michel Montignac, rethink your lifestyle and understand that the main thing - and this for life - is to learn to regulate your diet. Most methods, although recognized from a scientific point of view, are effective only on a short period of time, and then begins to climb to the top point of the scale for the reason that all these methods put us in a strict framework of restrictions and they are difficult to comply with in modern conditions. I was convinced of this from my own experience. The originality of Michel Montignac's method is that it combines a diet with the opportunity not to deprive oneself of all the temptations of good cooking. Unlike conventional methods, it is effective and designed for a long period. We just have to comprehend and accept the philosophy of the method. So, first of all, we need to change your bad gastronomic habits, understand what exactly we eat, adjust our metabolism to lose weight, and then maintain the stability of our chosen weight. This approach is nothing more than a compromise between what is permissible and what is obligatory. It is not human nature to constantly keep oneself in check; it tends to strive for a varied but reasonable diet. This approach seemed attractive to me, especially since its effectiveness is very high.
PHILIPPE ROUGET, Associate Professor at the University of Paris VI
FROM THE AUTHOR
The statement that our civilization is contradictory even sounds somewhat banal.
We constantly witness human genius in science, and we know that this genius (if it is real) has no limit, its driving force is infinitely great. However, the rapid development of science is uneven; there are areas of science where human thinking resists any form of progress, and sometimes even gives in to it.
One such area is nutrition. Unfortunately: it is left to the mercy of fate and complete anarchy reigns there. Everyone considers himself to have the right to speak out on this matter, and everyone, as one, says God knows what. And this will continue until the problem exists and a final solution is found.
However, the truth in the matter of nutrition still exists. But it remains the privilege of a small group of scientists and medical specialists, since, due to the archaic nature of this problem and the ultra-conservative views, a huge number of all kinds of pseudo-professionals revolve around it.
This truth is very difficult to accept, since its main four criteria contradict traditional beliefs on the issue of nutrition that have developed over many years and call into question the fundamental positions of dietetics.
And the criteria are:
1. The calorie theory is wrong. This hypothesis has no scientific basis, and the use of a calorie-free diet usually ends in failure.
2. Bad eating habits, in particular the excessive refining of certain products and their dubious origin, lead to metabolic disorders in our contemporaries. For this reason, you need to learn how to choose foods containing carbohydrates correctly. 3. It is very important to be able to distinguish “healthy” heat from “unhealthy” ones, giving preference to those that are beneficial.
4. Finally, we need to enrich our food with fiber (fiber), which is found in fruits, fresh and dried, vegetables and whole foods.
The book “Secrets of Nutrition” defines to some extent the essence of this problem. The secret is not only how to lose weight or stabilize your weight without subjecting yourself to debilitating restrictions, but also how to restore vital physical and intellectual energy.
OBESITY AND CIVILIZATION
Overweight, and especially obesity, is a social phenomenon. This is to some extent a by-product of civilization. If you follow the way of life in primitive societies, you can safely say that this problem does not exist there. In the animal world there is also no problem of obesity, at least for those species of animals that live in natural conditions. Only animals domesticated by humans suffer from obesity. Paradoxically, people suffer from excess weight in the most developed countries: excessive obesity is a consequence of a high standard of living. However, this phenomenon has occurred throughout our history. Very fat people were found in the wealthiest social groups. Fatness was seen as a virtue, for it was considered a symbol of good luck in business, as well as a sign of good health. Wasn’t it customary to say about a fat man that he was a very healthy person?
Over time, thinking changed (not to mention that the ideals of beauty also changed), and humanity realized the harm to health that excess weight poses. Since then, excessive obesity has been considered a serious threat to human health.
If we analyze the phenomenon of obesity in all countries of the world, we can conclude that it is the United States, the richest country in the world, that is in the most catastrophic state. In addition, observing how Americans eat, it is easy to conclude that the basis for obesity, which is widespread in America, are bad gastronomic habits. And this problem is becoming more serious every year. Contrary to the claims of some doctors, obesity is still correctable. And if very often it is caused by a hereditary factor, then even under this condition, excess weight appeared due to bad eating habits. Considering the problem of excessive obesity without taking into account this main aspect of the issue leads to the fact that everyone is concerned with the symptoms of the disease, that is, excess weight, but not its causes. This is the main misconception of traditional dietetics. Instead of trying to get rid of symptoms by starvation diets, it would be worth analyzing what causes extra pounds. And instead of blindly applying ready-made menus, counting calories and determining the weight of food consumed, it would not hurt to try to understand how our body works and how it absorbs various foods. That is why, before you begin to apply the principles of the methodology described in this book, I would like to suggest that you go through three stages of preparation, or training. They will help you understand this problem correctly. First of all, you need to take a critical look at your gastronomic habits, acquired several decades ago and associated with the consumption of overly refined foods, which caused metabolic disorders and, therefore, led to obesity and poor health. Next, I would recommend understanding how our metabolic system and digestive system works. Finally, I would invite you to think about what we eat, the origin of our food, its properties and composition. Only according to such a scheme can a reasonable teaching about nutrition be built, so that each of us can individually follow it and learn not only to properly regulate our diet, but also to maintain our weight balance. I invite you to make these discoveries in the following chapters of my book.
INTRODUCTION
Over the past years, when people have asked me how I lost weight or what I do to stay in shape, I have always answered, “Dine out and attend business functions.” My answer made my interlocutors smile, but did not convince them at all. My answer will probably also seem strange to you, especially if you are inclined to attribute your obesity to family, social or official duty, which obliges you to honor gourmet cooking too often. Or so you think. Of course, you have already tried to put into practice all sorts of diets and weight loss techniques, which have long turned into cliches for general use. And every time they noted that, in addition to the contradictory nature of all these recommendations, they give zero effect or, at best, short-term results. In addition, most of them are unacceptable for those who want to lead a normal life. Their initial rigidity immediately suppresses the desire to follow them. So, today, like several years ago, you are concerned about what can bashfully be called your excess weight. In the early 1980s, when I was more than halfway through my twenties, my scale tipped at 80 kilograms, just six kilograms above my ideal weight. In general, nothing seemed to threaten a man with a height of 1 m 81 cm several years before his fortieth birthday. At that time, socially and professionally, I led a fairly measured lifestyle, and my excess weight outwardly seemed stable. “Excesses in food,” if indeed one can speak of such, were a rare occurrence and were mainly of a family nature. I'm from the southwest part of France, and in this area, cooking is an integral part of the culture. I have long given up sugar, meaning even those small portions that are added to coffee. Under the pretext of an allergy, I did not eat potatoes and, apart from wine, did not drink alcoholic beverages. I gained my extra six kilograms over a ten-year period, and if this is expressed graphically, then the geometric progression of my curve was relatively weak. I thought that my weight was normal and even slightly below normal. Then the conditions of my professional activity changed: I became the head of the International Sector at the European headquarters of the transnational American association. Since then, I have been traveling most of my time, and inspections of the branches under my control were, as a rule, accompanied by meetings with a gastronomic touch. Upon my return to Paris, as responsible for the international information and propaganda service, I had to accompany guests, most of them foreigners, to the best restaurants in the capital. This was my professional responsibility and, I must admit, not the most unpleasant aspect of my work. After serving in this post for three months, I gained another seven extra pounds. It must be said that during this time I completed a three-week internship in the UK, but this did not affect my weight. I sounded the alarm; urgent measures had to be taken. At first, I tried to resort to the well-known principles of losing excess weight, but the results did not live up to expectations. Soon, by luck, I met a general practitioner with a passion for nutrition. He gave me some useful advice, the non-standard nature of which contradicted the basics of traditional dietetics. After a short period of time, I achieved encouraging success and then decided to study this issue more deeply. This was not a big deal for me because, working with a group of pharmacists, I had access to the information I was interested in. A few weeks later I already had in my hands a number of French and American publications on this topic: I wanted to understand the scientific basis of this problem. I was interested in how and at what stage these non-standard recommendations take effect and where the limit of their capabilities is.
At first, I decided not to exclude almost any foods from my diet, except for sugar, which I had long given up. When your job requires you to often dine with guests in a restaurant, it is impossible to keep track of your calorie intake or limit yourself to one apple or hard-boiled egg. A compromise solution to this difficult task had to be found. And I found it. I managed to lose thirteen kilograms by taking part in business lunches every day. How I managed this, you will find out further.
I would like to immediately note that it is much easier to present a theory than to apply it in practice. Three months later, at the request of my entourage, I formulated the main content of this technique on three typewritten pages. Then he began to promote it and, if possible, devoted an hour of time to everyone who was interested in nutrition problems, explaining the scientific basis of this technique. But this was not always enough. Gross mistakes accidentally made by my students jeopardized the results of my method. Due to ingrained ideas, the new methodology was sometimes unwittingly subject to distortion. And then I came up with the idea of ​​giving a complete presentation of this material. This is how this book, or rather, a reference book, appeared. In the process of writing it, I set myself the following tasks: - through convincing argumentation, to debunk ingrained ideas about the food system and convince me to abandon them forever;
- to provide a fundamental scientific basis for the problem of nutrition;
- formulate simple nutritional rules, giving them a scientific basis;
- tell in detail about all the conditions for using the methodology;
- make this book a practical guide to proper nutrition.
Over the past years, using the recommendations of professionals, I have conducted a lot of observations, research, testing and experiments. And today I am absolutely convinced that I have discovered and developed a method that is effective and easily applicable.
After reading this book, you will learn that people get fat not because they eat a lot, but because they eat incorrectly, and you will learn a lot. You will learn to manage your nutrition the same way you manage your budget. You will learn to combine your family, social and professional duties with personal pleasure. Finally, you will learn to eat properly, without your meals becoming more meager or monotonous. It was not my intention to turn this book into a nutrition report. This is rather a presentation of a nutritional method by which you will learn to maintain weight balance while continuing to enjoy gastronomic pleasure at home, at a party and in a restaurant. In the future, you will learn that by applying these principles of nutrition, you again, as if by magic, acquire the vitality - physical and intellectual - that we have long lost. And I'll tell you why. You will learn that poor nutrition reduces vitality and delays success in professional and sports life. You will also learn that by following the basic and, importantly, accessible principles of nutritional culture, you will get rid of fatigue and regain your former strength. That is why, even if your excess weight is minimal or equal to zero, I would recommend that you study the method and its principles in order to properly regulate your diet. The method will allow you to discover new sources of energy within yourself, which guarantees you excellent prospects in your professional and private life. You will find that gastrointestinal problems that you have long come to terms with will completely and permanently disappear as the balance of your digestive system will be restored. Despite the fact that in this book I sing a hymn to fine French cuisine in general, and wine and chocolate in particular, I am not trying to rewrite the wonderful French book on the art of cookery, although, I admit, there was such a temptation, since it is always difficult for me to separate the concepts “ eating" and "pleasure", "cooking" and "the art of cooking". I was lucky: for several years I visited the best restaurants in the world and was able to shake hands with any of the chefs, which gave me great joy. Haute cuisine, whose exquisite simplicity is undeniable, has become a kind of art and does not need recognition. I give this art a leading place.
Chapter 1 MYTH ABOUT CALORIES
The theory of weight loss based on a calorie-free diet will remain, undoubtedly, the biggest scientific fallacy of the twentieth century. This is a hoax, a simplistic and dangerous hypothesis that has no real scientific basis. However, it has influenced our attitude to nutrition for more than half a century. Observe the people around you, and you will see that the fatter a person is, the more eagerly he or she keeps track of the calories they consume. Since the beginning of this century, the foundation of every diet, with rare exceptions, has been the calorie theory. And in vain! This theory has never led to serious and lasting results. Moreover, it often had serious and sometimes even catastrophic consequences. At the end of this chapter, I will return to the sociocultural phenomenon of the fight against food calories. In this regard, we all, one can say without exaggeration, found ourselves victims of mass psychological indoctrination.
THE EMERGENCE OF THE THEORY ABOUT CALORIES
In 1930, two American doctors from the University of Michigan, Newborg and Johnston, in one of their publications put forward the idea that “obesity is the result of the consumption of calorie-rich foods rather than a metabolic disorder.” The time frame for research on the energy balance of the body was limited, they were unable to conduct sufficiently long-term observations, and as a result, serious scientific work did not work out. Despite this, once their work was published, it was immediately accepted as unquestionable scientific dogma, and later it was followed as sacred truth. A few years later, both researchers, embarrassed by the hype surrounding their discovery, tried to add serious reservations to the conclusions they had previously proposed. But these reservations went unnoticed. Their theory was included in the curriculum of medical institutes in many Western countries and even today continues to occupy a leading place there.
THEORY ABOUT CALORIES
The human body needs energy. First of all, to maintain the temperature at 36.6 °C. This is the basic requirement. But as soon as a person begins to move: stands up, turns, speaks, etc., an additional need for energy appears. And to eat, digest food, and perform vital functions, even more energy is required. Energy needs vary depending on age, gender and professional activity of a person.
The theory about calories is this:
If a person's energy needs are 2,500 calories per day, and he consumes only 2,000 calories in food, then to cover a deficit of 500 calories, the human body will borrow this amount from stored fat, as a result of which weight loss will occur. And another situation. If a person consumes 3,500 calories every day instead of the 2,500 he needs, then in this case, an excess of 1,000 calories will automatically be deposited as reserve fat. In this theory, in both examples, energy losses are not taken into account. This is pure mathematics. And the calculation formula is based on Lavoisier’s theory of the laws of thermodynamics. In this regard, one can ask the question: how did prisoners in concentration camps who received from 700 to 800 calories a day manage to survive? If this theory is correct, then, according to it, they should have died when all their stored fat reserves had been used up, that is, after a few months. Likewise, one might wonder why some heavy eaters who consume between 4,000 and 5,000 calories daily are not obese—indeed, many of them are lean. Again, according to this theory, in a few years these gluttons would have gained a weight of four hundred to five hundred kilograms. How can we explain that some people, having reduced the amount of food consumed, and with it calories, continue to gain pounds? There are also those who gain weight, literally dying of hunger.
EXPLANATION
First question: why doesn't weight loss occur when you reduce your calorie intake? In fact, weight loss occurs, but it is a one-day phenomenon. This is exactly what the American doctors I mentioned above did not take into account - their observations covered too short a period of time. The phenomenon is as follows. Let’s say that with a daily need of 2500 calories, a person consumes exactly this amount of calories over a long period of time. If suddenly this number of calories decreases to 2000, then the body begins to compensate for the missing amount through reserve fat, and, accordingly, weight loss occurs. On the other hand, if the calorie intake is established at the level of 2000 after a previously received 2500, then the body, under the influence of the survival instinct, will quickly adapt to exactly this level of calories. And then the weight loss will stop. But the body is very smart. The survival instinct will prompt him to be even more careful, and this caution will be aimed at creating reserves. If they continue to give him only 2000 calories, well, good! He will reduce his energy needs to 1,700 calories, for example, and store the difference of 300 calories in reserve. And here a paradoxical thing happens: although a person eats less (and his body, accordingly, receives fewer calories), he begins to slowly gain weight.
In this case, the survival instinct of the human body is not much different from the instinct, for example, of a dog that buries uneaten bones, dying of hunger at this time. By burying food, she creates reserves for herself, although she remains hungry - this is the instinct inherent in her. The same thing happens to victims of the notorious theory of calorie balance.
When studying the process of obesity in people with more than fifteen to twenty kilograms of excess weight, it was found that in most cases, a significant part of it was gained as a result of many years of consistent adherence to low-calorie diets.
The graph below clearly shows how unstable weight loss achieved by reducing calorie intake is: some reduction is followed by restoration and even excess of the original weight.
You've probably met obese people dying of hunger. This happens especially often with women. Psychiatrists' offices are besieged by women with nervous depression, the cause of which is the use of a calorie-free diet. Having become followers of this theory, they immediately fall into slavery,
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knowing full well that any stop on this path will entail a return to the previous weight, and sometimes even more.
Some nutritionists even organize public therapeutic sessions, during which an obese person goes on stage and publicly talks about the lost kilograms to applause and sometimes whistling from those sitting in the audience. This psychological cruelty is reminiscent of the Middle Ages. In fact, suggesting a 1500 calorie diet without asking what the diet contains is very frivolous. However, nutrition is an area that has received little attention from traditional medicine. But I noticed that among the twenty doctors with whom I worked, all, without exception, were interested in this problem, conducted scientific research and experiments, because most of them were overweight.
The theory of calories is so firmly rooted in people's minds that in a restaurant, cafe, buffet or canteen you will see: next to each product there is a number indicating the number of calories.
One might ask: Why has the zero-calorie diet remained so attractive to most Westerners for decades?
There are two answers to this question.
First, a zero-calorie diet produces certain results. The food restriction on which this theory is based leads to weight loss, although the result, as we have already seen, is ephemeral. Everything returns to normal. And sometimes a person even gains weight.
Second, the “low calorie” theory makes economic sense. Its exploitation has created a huge market, and there is already a certain lobby through which certain branches of the food industry, encouraged by registered dieticians, are making huge profits.
So the calorie theory is false, and now you know why.
When you begin to theoretically comprehend the method that I recommend in this book, you will most likely be confused, since it completely contradicts this false theory. Then I advise you to re-read this chapter again.
Chapter II
FOOD CLASSIFICATION
This chapter is quite difficult to understand, but it is necessary to read it, and attentively - this is one of the main chapters of the book. In the future, I will have to constantly mention that food products belong to different categories. Each of them contains a certain amount of nutrients, such as: proteins (or proteins), fats (or lipids) and carbohydrates. In addition, the products contain salts and vitamins, as well as water and fiber (fiber).
PROTEINS (OR PROTEINS)
Proteins are organic substances that are the building material for all living things. Our bones, muscles, skin, blood, lymph, etc. - everything contains protein. Proteins, in turn, consist of simpler chemical compounds of amino acids. Some of them are produced by the body itself, and some come from food. Food proteins come in animal and plant origin. Animal proteins are found in large quantities: in meat, fish, cheese, eggs and milk; vegetable proteins are found in soybeans, tree nuts, almonds, cereals, whole grains (further processed - cereals) and some legumes. Ideally, we should consume as much plant protein as animal protein. Protein is necessary for the body: - for the construction of cells; - as a potential source of energy after the conversion of proteins into glucose (Krebs cycle):
- for the production of certain hormones and neurotransmitters (chemical compounds released when irritated by nerve cells and causing corresponding biological reactions in the body);
- for the formation of germ cells necessary for childbirth.
A deficiency of proteins in the body can have serious consequences, such as muscle wasting, immune deficiency, and skin aging.
A child needs about 60 g of protein per day; for a young man - about 90 g; for an adult - at the rate of 1 g per 1 kg of weight: for a woman - at least 55 g, for a man -70 g per day.
In addition to the above amounts, adults need at least 15% protein for energy expenditure. If a person consumes excessive amounts of protein and at the same time leads a sedentary lifestyle, then the protein turns into urea, which causes gout. With the exception of eggs, neither animal nor plant proteins alone can provide the body with the necessary balance of amino acids. The absence of one amino acid may interfere with the absorption of other amino acids. Therefore, the diet must contain both plant and animal proteins. A vegetarian diet based solely on plant proteins will not be balanced. The cystine deficiency that occurs in this case leads to deterioration in hair and nail growth. At the same time, a vegetarian diet that includes eggs and dairy products can be perfectly balanced.
CARBOHYDRATES
Carbohydrates are substances whose molecules consist of carbon, oxygen and hydrogen. As a result of metabolism, they are converted into glucose - an important energy source for the body.
Glycemia - level of glucose (sugar) in the blood
Glucose is the most important “fuel” for the body. It passes through the blood and is deposited in the form of glucogen in the muscles and liver.
Blood glucose level (same as sugar level) is the percentage of glucose in the total blood volume. On an empty stomach it is 1 g per 1 liter of blood. When carbohydrates (bread, honey, starch, grains, sweets, etc.) are consumed on an empty stomach, the blood sugar level changes as follows: first, the glucose level rises - the so-called hyperglycemia (to a greater or lesser extent, depending on the type of carbohydrate ); then, after the pancreas releases insulin, the blood glucose level drops (hypoglycemia) and then returns to its previous level, as shown in the graph on page 36. Blood glucose content, g/l INCLUDEPICTURE "yamama.ru/books/Montisecrets/036.jpg" * MERGEFORMATINET
For many years, carbohydrates have been divided into two categories based on how long they take to be absorbed by the body: fast sugar and slow sugar.
The concept of "fast sugar" included simple sugar and double sugar, such as glucose and sucrose, found in refined sugar (sugar beets and cane), honey and fruit.
The name “fast sugar” is explained by the popular belief that, due to the simplicity of the carbohydrate molecule, the body quickly absorbs it, soon after eating.
And the category of “slow sugar” included all carbohydrates, a complex molecule of which was believed to be converted into simple sugar (glucose) during the digestion process. An example was starch-containing products, from which the release of glucose, as was generally believed, occurred slowly and gradually.
Today, this classification has completely outlived its usefulness and is considered erroneous.
Recent experiments prove that the complexity of the structure of carbohydrate molecules does not affect the rate of their conversion into glucose, nor the rate of absorption by the body. Glucose content, g/l INCLUDEPICTURE "yamama.ru/books/Montisecrets/037.jpg" * MERGEFORMATINET
It has been established that the peak in blood sugar (hyperglycemia) occurs half an hour after taking carbohydrates of any type on an empty stomach. Therefore, it is better to talk not about the rate of absorption of carbohydrates, but about their effect on the amount of glucose in the blood, as shown in the graph above:
Nutritionists have come to the conclusion that carbohydrates should be classified according to their so-called hyperglycemic potential, determined by the glycemic index.

Glycemic index
The ability of carbohydrates to cause an increase in blood sugar (hyperglycemia) is determined by the glycemic index. This term was first coined in 1976.
The higher the hyperglycemia caused by the breakdown of carbohydrates, the higher the glycemic index. It corresponds to the area of ​​the triangle that forms on the graph the curve of hyperglycemia resulting from the intake of sugar. If the glycemic index of glucose is taken to be 100, then the index of other carbohydrates can be determined using the following formula:
Area of ​​the triangle of the determined carbohydrateArea of ​​the triangle of glucose

That is, the stronger the hyperglycemia of the analyte, the greater the glycemic index.
It should be noted that chemical processing of foods can lead to an increase in the glycemic index. So, for example, the index of corn flakes is 85, and the corn from which they are made is 70. Instant mashed potatoes have an index of 90, and boiled potatoes - 70.
We also know that the quality and quantity of indigestible fiber in a carbohydrate depends on the glycemic index. So, soft white buns have an index of 95, white loaves - 70, wholemeal bread - 50, wholemeal bread - 35, refined rice - 70, brown rice - 50. Table of glycemic indexes

High index carbohydrates ("bad carbohydrates") Low index carbohydrates ("good carbohydrates") Malt 110 Wholemeal bread 50
ground with bran Glucose 100 Brown rice 50 Baked potato 95 Peas 50 White flour bread 95
premium Unprocessed cereals without sugar 50 Instant mashed potatoes 90 Oatmeal 40 Honey 90 Fresh fruit juice without sugar 40 Carrots 85 Gray wholemeal bread 40
grinding Corn flakes,
popcorn 85 Wholemeal pasta 40 Sugar 75 Cauliflower beans 40 White bread 70 Dry peas 35 Processed cereals with sugar (muesli) 70 Wholemeal bread 35 Chocolate (bars) 70 Dairy products 35 Boiled potatoes 70 Dry beans 30 Cookies 70 Lentils 30 Corn 70 Turkish peas 30 Refined rice 70 Rye bread 30 Gray bread 65 Fresh fruit 30 Beetroot 65Canned fruits without sugar 25 Bananas, melon 60Black chocolate 22
(60% cocoa) Jam 55 Fructose 20 Pasta made from premium flour 55 Soy 15 Green vegetables, tomatoes, lemons, mushrooms - less than 15 As can be seen from the table above, there are “good carbohydrates” (with a low glycemic index) and “bad” ones ( high glycemic index) carbohydrates, which, as you will later see, are often the cause of your excess weight.
"Bad" carbohydrates

This includes all carbohydrates that cause a sharp increase in blood glucose, leading to hyperglycemia. Mostly these carbohydrates have an index of more than 50.
This is primarily white sugar in its pure form or in combination with other products, such as cakes and sweets. This also includes all industrially processed foods, especially white flour bread, white rice; drinks, especially alcoholic drinks; potatoes and corn.
"Good" carbohydrates
Unlike “bad” carbohydrates, “good” carbohydrates are only partially absorbed by the body and therefore do not cause a significant increase in blood sugar.
These are primarily coarse grains and some starchy foods - beans and lentils, as well as most fruits and vegetables (lettuce, turnips, green beans, leeks, etc.), which, in addition, contain a lot of fiber and little glucose.

FATS (OR LIPIDS)

Lipids have complex molecules and, depending on their origin, are divided into two main categories:
- animal fats (found in meat, fish, butter, cheese, cream, etc.);
- vegetable fats (nut, olive and other vegetable oils, margarine, etc.).
Depending on the chemical formula, fats can also be divided into two groups: - saturated fatty acids - in cooked meat and pates, eggs and dairy products (milk, butter, cheese, cream); - monosaturated and polyunsaturated fatty acids. These are mainly fats that remain liquid at room temperature (sunflower, peanut, olive oil), although some can be thickened to a solid (margarine). These also include fish oil, goose and duck.
Lipids (fats) are very important in nutrition because they contain a number of vitamins - A, O, E, K and fatty acids important for the body, which synthesize various hormones. They are also part of the tissue and, in particular, the nervous system.
When chtmpids are mixed with “bad” carbohydrates, metabolism is disrupted, resulting in most of the lipids being deposited in the body as fat.
Typically, we eat too much fat. Fried foods, unnecessary sauces and excess fat used in cooking have become a habit. At the same time, food can be tastier if you use less fat to prepare it.
Some lipids are directly responsible for increasing blood cholesterol levels. But you need to know that there are two types of cholesterol: “good” and “bad”. Our goal is to create the necessary conditions so that the total level of cholesterol in the blood is normal and “good” cholesterol is dominant.
You need to know that not all fats increase the amount of “bad” cholesterol; some, on the contrary, reduce its level.
Let's consider all fats from these positions: 1. Fats that increase cholesterol These are saturated fats found in meat, cheese, lard, butter, dairy and smoked products, palm oil. 2. Fats that contribute little to the formation of cholesterol. They are found in oysters, eggs and skinless poultry. 3. Fats that lower cholesterol. These are vegetable oils: olive, rapeseed, sunflower, corn and others.
Fish oil does not play any role in cholesterol metabolism, but it prevents cardiovascular diseases by reducing triglyceride levels and thereby preventing the formation of blood clots. Therefore, the following types of fish (the fattest ones) are recommended: chum and salmon, tuna, mackerel, herring, sardines.
The weight loss method I recommend is as follows.
You always need to make a choice between “good” and “bad” carbohydrates, between “bad” and “good” lipids (fats), especially if you have a tendency to increase blood cholesterol and want to prevent the risk of cardiovascular disease. In this case, avoiding excessive consumption of saturated fat is one of the main principles of my method. A separate chapter is devoted to it.
FOOD FIBER
Dietary fiber (fiber) is found mainly in vegetables, legumes, unrefined grains and whole foods. Of course, fiber has virtually no energy value, but plays an important role in the digestion process. Cellulose, lignin, pectin and gums provide intestinal activity, and therefore the lack of fiber causes constipation. In addition, fiber is very rich in vitamins, basic salts and microelements, which are essential for the normal functioning of the body. Fiber also prevents the accumulation of fat and reduces the risk of atherosclerosis. Another benefit of fiber is that it limits the toxic effects of chemical additives and dyes found in some foods. Gastroenterologists claim that certain types of fiber prevent the occurrence of cancer of the digestive tract. In recent decades, due to rising living standards in a number of developed countries, there has been a decrease in fiber consumption. For example, in France, the average fiber consumption per person is 20 g per day instead of the recommended 40 g. In 1925. legume consumption was 7.3 kg per person per year. Now it has dropped to 1.3 kg. In Italy, pasta has always been the staple food. But 30 years ago, most Italians ate fiber-rich vegetables and fiber-rich wholemeal pasta. Today, with a higher standard of living, meat is replacing vegetables, and spaghetti is made from highly refined flours that lack fiber. According to Italian doctors, this is the cause of obesity and the increasing incidence of cancer of the digestive tract. Further, consuming fiber reduces the formation of sugar in the blood and thus contributes to less insulin entering the blood, a hormone that stimulates the deposition of fat in the body. This is evidenced by the graphs below INCLUDEPICTURE "yamama.ru/books/Montisecrets/044.jpg" * MERGEFORMATINET
The food we consume must necessarily contain proteins, since they contain amino acids that cannot be synthesized by the body itself. In addition, our diet should include fats (lipids) containing vitamins and important fatty acids, which can also only be obtained from food. Only carbohydrates, if necessary, can be reproduced from fat reserves. You need to know that lipids and proteins are often found in the same product, such as meat. However, only carbohydrates and lipids have high energy potential. Therefore, for the sake of simplicity, ignoring protein intake, we will divide food composition into the following three categories:
- carbohydrates ("good" or "bad") - lipids - dietary fiber.
When food contains both carbohydrates and lipids, we will talk about it as carbohydrate-lipid.
Fiber content in products (g/100 g product)
Cereals Dry vegetables Dried fruits, nuts Bran 40 Beans 25 Coconut 24 Wholemeal bread 13 Split peas 23 Figs 18 Wholemeal flour 9 Lentils 12 Almonds 14 Brown rice 5 Turkish peas 2 Raisins 7 White rice 1 Dates 9 White bread 2 .5 Peanut 8
Green vegetables Raw vegetables Fresh fruits, berries Boiled peas 12 Cabbage 4 Raspberries 8 Parsley 9 Radishes 3 Unpeeled pears 3 Spinach 7 Mushrooms 2.5 Unpeeled apples 3 Lettuce 5 Carrots 2 Strawberries 2 Artichokes 4 Lettuce 2 Peaches 2 Leeks 4 CONCLUSIONS
Proteins are found in products of animal and plant origin: meat, fish, eggs. dairy products. unrefined cereals and legumes. They are indispensable for the body and do not cause weight gain.

Carbohydrates are substances that are converted into glucose during metabolism. They are found in foods containing either sugar (fruits, honey). or starch (flour, cereals, potatoes).
All carbohydrates that enter an empty stomach are digested at the same speed from 20 to 30 minutes after eating. However, it is better to classify them not according to the speed of absorption, but according to their ability to increase the level of glucose in the blood, in other words, according to the so-called glycemic index. Depending on this, there is a distinction between “good” carbohydrates (with a low glycemic index) and “bad” carbohydrates (with a high glycemic index).

Lipids are products of animal and plant origin: fats (meat, sausages, fish, butter and vegetable oil, cheeses, etc.). Some lipids cause an increase in cholesterol (meat, dairy products), while others, on the contrary, lower it (olive oil).

Dietary (edible) fiber is found in green vegetables (lettuce, chicory, leeks, spinach, French beans, etc.), some dried vegetables, fruits and cereals. A deficiency of fiber (fiber) leads to serious disorders in the body.
Nutritional composition of food products
LipidsCarbohydratesLipids+carbohydratesDietary fiberMeatFlourMilk (skimmed and unskimmed)AsparaguslambBreadWalnutsGreen saladsbeefCrusksHazelnutsSpinachPotatoesAlmondsTomatoesvealRicePeanutsEggplantporkSemolinaLiverCooked meatPastaSo Wheat flourCeleryPoultrySago (tapioca)Wheat sprouted CabbageRabbitPeasPowdered eggs CauliflowerFishLentilsCashewsSour cabbageCrabPeasCoconut nutsGreen beansShrimpCarrotsChocolateLeeksLobsterSugarOliveArtichokesEggsHoneyChestnut New Pepper Butter Corn Sweet chestnut Chicory Cheese Fruits Crayfish claws Mushrooms Butter Dried fruits Oysters Turnips Margarine Avocado Dried vegetables Fruits In the “Lipids” column all products (except butter and vegetable oil, as well as margarine) also contain proteins. Some foods (for example, legumes) that contain carbohydrates (the “Carbohydrates” column) also contain proteins. Dietary fiber also contains some carbohydrates.
Chapter III
WHERE DOES IT COME FROM?
OVERWEIGHT
As we saw in Chapter I, excess calorie consumption is not a sufficient reason for obesity. In this chapter we will try to explain why excess weight appears.
Insulin
The process of accumulation or non-accumulation of reserve fat in the body is associated with the release of insulin. Therefore, I consider it necessary to devote a few lines to this hormone.

Insulin is a hormone secreted by the pancreas and plays a vital role in metabolism. It acts on glucose (i.e. sugar) contained in the blood, helping it penetrate the body tissue. Glucose either immediately satisfies the body's energy needs, or, if its amount is large, contributes to the accumulation of reserve fat.
Therefore, let's look at what food and in what proportions contributes to the formation of reserve fat.
CARBOHYDRATE CONSUMPTION
Let's try to understand what happens in the body when you eat a simple piece of bread. Bread is a carbohydrate; its starch is quickly digested into glucose, which enters the blood. The body immediately enters the stage of hyperglycemia (see Chapter II), that is, into a state of sharp increase in blood glucose. The pancreas immediately reacts to this and secretes insulin, which performs two important functions:
1. Creates energy reserves for a short period, for the urgent vital needs of the body, or accumulates fat for a long period.
2. Reduces blood sugar levels, forcing glucose to flow to the organs that need it (see Chapter II on hypoglycemia).
CONSUMPTION OF CARBOHYDRATES TOGETHER
WITH LIPIDS

When you eat a piece of bread and butter, the bread, a carbohydrate, will be converted into glucose, and the butter, a lipid, will be converted into a fatty acid. Both get into the blood. Blood sugar levels immediately rise, and the pancreas secretes insulin.
If your pancreas is in excellent condition, it will secrete exactly as much insulin as is needed to process the glucose that enters the blood. If she is sick, then the amount of insulin released will exceed the dose necessary to process glucose. As a result, part of the lipid energy (from the oil) will be stored in reserve - in fat. It is clear that weight gain largely depends on the health of your pancreas. A person with a healthy gland can eat absolutely anything and in any quantity, while remaining at a normal weight and not gaining weight. A person prone to obesity tends to hyperinsulism.
CONSUMPTION OF LIPIDS SEPARATELY
Now let's see what happens if you eat a piece of cheese separately.
The intake of a single lipid into the body does not significantly affect the blood glucose level and, accordingly, the pancreas does not secrete much insulin. If there is little insulin, energy production will not occur.
&heip;

The name of Michel Montignac is widely known in nutrition. The system he proposed changed the very approach to weight loss. Instead of starvation diets, with strict restrictions on the quantity and calorie content of food, Montignac proposed a revolutionary idea, the main rule of which is a reasonable selection of food products.

With this approach, a person loses weight completely naturally, without the shocks (unbearable feeling of hunger, weakness, decreased mood) that accompany most strict diets. In addition, Michel Montignac's nutrition system made it possible to maintain the desired weight for an indefinitely long time. Subsequently, the principle of “eating to lose weight” was applied in such popular diets as the Kremlin diet, blood type diet, diet minus 60 by Ekaterina Miromanova, etc.

Michel Montignac developed his system after unsuccessfully trying most of the popular weight loss diets on himself. The very principle of such diets - a sharp restriction of calories in the daily menu - had one very significant drawback - the inability to control weight after stopping the diet. After much research and thought, Montignac came to understand the role of the amount of insulin secreted in the selection of foods for his weight loss diet.

For his diet, Michel Montignac used such an important concept as the glycemic index.

He divided all the products into groups depending on how quickly they can increase the level of glucose in our blood.

So, some foods very quickly release the glucose they contain into the blood, thereby sharply increasing the production of insulin, which contributes to the appearance of fat deposits. If foods do not contain a large amount of sugars or when they are digested, the level of glucose in the blood rises slowly, then much less insulin is produced and, as a result, fat is not deposited. By choosing the right foods for your diet, you can eat regularly and still lose weight.

It is also very important not to combine carbohydrates with fats, as this leads to rapid deposition of fat in the body.

Thus, the lower the glycemic index of a product, the more suitable it is for the diet. On the contrary, foods with a high glycemic index should be excluded from the diet.

To lose weight, you need to eat foods with a glycemic index below 50-55 and completely eliminate foods with a glycemic index above 70.

Michel Montignac diet food table

Michel Montignac's diet recipe:

The first phase of the diet is intended for losing weight and cleansing the body. During this phase, you reach the required weight and normalize your metabolism. During this phase, you must use foods with a glycemic index of less than 50. The duration of the first phase depends on your initial weight and can range from one month to a year.

The second phase of the Montignac diet allows for some relaxations: you can occasionally mix fats and carbohydrates, but Montignac advises accompanying such a meal with a salad containing a large amount of fiber. Bread and flour products are still excluded; it is better to replace butter with vegetable oil.

The second phase of the diet can last as long as you like and is designed to ensure you feel great and have good health.

Montignac diet menu:

Reviews. The Michel Montignac diet is deservedly very popular due to its effectiveness and accessibility. Losing weight with it is easy and pleasant, especially for lovers of chocolate, which is considered a healthy product in the diet. The results last for a long time.

I learned about Michel Montignac’s book “Secrets of Nutrition” from an article, I think, in Time magazine. I was struck by a completely new principle of approach to the process of losing weight - there was no need to limit yourself in the amount of food, but only to avoid certain foods and dishes. At that time, my weight fluctuated from 140 to 150 kg - the result of many years of work in Antarctica. During the first of four expeditions (and these were transcontinental sleigh-caterpillar trips with great physical exertion in very severe frosts, when the temperature could drop to 70 ° C, and at an altitude of up to 4000 meters above sea level), I lost 25 kg of weight in just one month. But on the way back home by sea, within a month and a half, I regained the lost kilograms and a few extra ones. And not a single subsequent expedition resulted in such weight loss and a return to the original one - I got fatter and fatter...More than thirty years have passed since then. I got used to being overweight, it didn’t even bother me much, since I’ve always had a large build. However, after reading the magazine article, I set out in search of an English edition of Montignac's book. Indeed, a new method, unknown to me, made it possible to lose weight without starving. Moreover, the author argued that any restrictive diets lead to the fact that as soon as you stop following them, the weight is sure to be restored, and in excess. This coincided with my observations.

I independently translated the book into Russian and consulted with doctors, who confirmed that there was nothing in this method that contradicted official medicine, although our nutritionists, most of whom are supporters of low-calorie diets, were skeptical about the new idea. This reaction did not surprise me - I knew that the theory of low-calorie nutrition is promoted in medical and popular scientific literature both here and abroad.

In short, I decided to try Michel Montignac’s method on myself. My wife also supported me, although she had no problems with weight. During the two years of the experiment, I lost 35 kg. The effect was stunning. My friends stopped recognizing me. I felt more alert and energetic. Blood tests during the regular medical examination delighted the doctors. Everyone asked me to let them read the manuscript. There weren't enough photocopies. And official publication required permission from the author.

I decided to get to know Montignac and during my next business visit to France I contacted him and received an invitation to come visit. I was greeted by a beautifully built man without any signs of obesity. It was lunch time, and I was immediately invited to the table. From that moment on, I became a fan of Michel as a gastronomic chef. I no longer remember what he treated us to, but it was incredibly tasty and, of course, prepared in strict accordance with the nutritional recommendations he himself developed. When we got to know each other better, I learned the history of this extraordinary method.

In his youth, Michel Montignac was a representative of a large pharmaceutical company, and as part of his work he often visited restaurants. He began to gain weight, and not a single classic weight loss method helped him lose weight or maintain the result. Then he developed his own method. However, Montignac always emphasizes that this is, rather, a way of life that combines previously known rules of life and nutrition, the validity of which is scientifically confirmed. I invited Michel to Moscow. Montignac fell in love with our national food. He was delighted with buckwheat porridge and even took a bag of buckwheat groats with him to France (in France they use only buckwheat flour). He thinks our food is very healthy, but is horrified by the amount of potatoes on our menu. Montignac would like to recommend his method to our women who, from his point of view, really need it. Therefore, Michel’s first book published in Russian was a book addressed specifically to them. The circulation of 100,000 copies sold out very quickly, mostly only in Moscow.

M. Montignac's books have been translated into most European languages, including now into Russian. The total circulation of published works exceeded six million copies. His method is extremely popular in Europe, but not in America. Montignac is an opponent of the “fast food” system so beloved by Americans. Once in a conversation, Montignac admitted to me that he dreams that someone in Russia will develop his method, which he is ready to contribute in every possible way. Therefore, I wholeheartedly welcomed the initiative of the ONYX Publishing House, which decided to publish all of Michel’s books, including his recipes. I hope that the next editions of Montignac’s books will arouse no less interest and, most importantly, will prove attractive to all of us.

President of the International Foundation for Human Ecology, Corresponding Member of the Russian Academy of Sciences, Honored Professor of Moscow State University

Michel Montignac is a world-famous nutritionist and creator of a unique diet. Thanks to him, millions of women and men acquired the desired shape, improved their body health and changed their lifestyle. What is the secret of his technique and how it works can be found out in this article.

The history of the creation of the Montignac technique

At the beginning of his career, Montignac worked as a representative for one of the largest pharmaceutical companies. His responsibility was to meet with clients, investors and other important guests of the company. The places for meetings and presentations, as a rule, were restaurants and cafes. In addition, the nutritionist was in constant motion and was forced to snack on the run. Such work, together with his lifestyle, led Montignac to the second stage of obesity. Excess weight haunted the future nutritionist and created many complexes.

This is how the long journey to creating the ideal diet began. Michel Montignac has tried dozens of fashionable techniques to lose weight. But none of them gave him the desired result. And then he began to develop his own method. After weighing all the pros and cons of all the diets he had tried, the nutritionist developed a theory for the appearance of excess weight. And I found a way to deal with it.

Where does excess weight come from?

Michel Montignac believes that the culprit of excess weight is the hormone insulin, produced by the thyroid gland. simple carbohydrates provoke. When they are consumed, the blood sugar level rises, and to reduce it, the body produces insulin.

The problem is that if a person eats a large amount of carbohydrates, then the sugar quickly rises. And insulin quickly reduces it to a level below average. As a result, the body begins to lack sugar. It signals the brain to replenish its levels by consuming simple carbohydrates. It turns out to be a vicious circle. A person eats sweets and after a while wants them even more.

To avoid sharp fluctuations in sugar levels, Michel Montignac suggests consuming foods with a low glycemic index, as this is what affects insulin production. This will allow:

• Keep insulin normal.
• Fats need to be broken down in a timely manner.
• Avoid diabetes.

Michel Montignac technique

Montignac is fundamentally against the word “diet”. In his opinion, it causes negative associations associated with food restrictions, hunger strikes, consumption of lean, tasteless foods, exhaustion, weakness, and so on. It not only does not prohibit eating, but also encourages the consumption of tasty, satisfying food. This is probably why Michel Montignac became an idol for women.

Michel Montignac's method is based on reducing foods with a high glycemic index and increasing those with a low glycemic index.

Prohibited products include:

• Sugar in any form.
• Starch and products containing it.
• Sweet vegetables such as beets and carrots.
• Sweet fruits such as bananas, grapes, mangoes.
• Processed grains such as white or semolina.
• Bread, especially white.
• Pasta.
• Combination dishes that contain a lot of fat and carbohydrates at the same time. For example, cakes, pastries, fried potatoes, pilaf, etc.

Authorized products include:

• Vegetables, especially green ones.
• Fruits such as apples, citrus fruits, avocados, peaches, kiwis and all the others.
• Unprocessed grains, such as buckwheat or brown rice.
• Pasta made from durum wheat.
• Fresh greens.
• Berries.
• Mushrooms.
• Red meat. It can be eaten with vegetables, but is prohibited with cereals and pasta.
• Poultry, it is preferable to choose the breast.
• Fish, all varieties.
• Dairy and fermented milk products.
• Soy-based products such as tofu and milk.

As you can see, the list of permitted products is quite large. Those who are losing weight will not have to starve or eat monotonously. Every day he can prepare himself a wide variety of dishes. But you need to take into account that the amount of fat will have to be reduced, and also avoid combining it with carbohydrates, even complex ones.

This menu option is approximate and was created so that those who are losing weight have an idea of ​​Montignac’s daily diet:

• Breakfast: steamed oatmeal with milk, fruit or berries.
• Second breakfast: one type of any fruit, except bananas and grapes.
• Lunch: boiled beef with vegetable salad.
• Afternoon snack: cottage cheese with vegetables or fruits.
• Dinner: omelet of two eggs, mushrooms and vegetables.
• Before bed, you can snack on unsweetened yogurt.

Diet stages

Michel Montignac's diet is divided into two stages. The first involves a reduction and strict control of carbohydrate intake. Only those foods that have a low glycemic index are acceptable. Its duration depends on the person and how many kilograms he wants to lose weight. When a person losing weight achieves the desired weight, he moves on to the second stage - consolidation. It allows foods with a high glycemic index, but in small quantities.

First stage

This stage can have different durations and depends on the desired weight of the person losing weight. During this period, you need to carefully select products. For example, it is better to give preference to fatty fish or avocados. They contain many useful acids, which not only will not harm your figure, but will also help improve it. Unlike butter and vegetable oil.

Among protein products, it is better to choose ones that are low in fat. For example, chicken breast, lean beef, veal, fish from the cod family, cottage cheese, eggs, seafood, etc. But you will have to give up fatty pork and lamb.

As for carbohydrates, their glycemic index should not exceed 40 points. Namely vegetables, green fruits, herbs, cereals in small quantities.

Products can be boiled, stewed and steamed. Frying them is strictly prohibited.

During the diet, it is advisable to exercise. It is not necessary to overload the body with grueling exercises on exercise machines. You can walk in the fresh air or do morning exercises.

You also need to drink a lot of clean water, about 1.5-2 liters per day. Tea and coffee are not included in this amount.

Second phase

This stage is stabilizing. It is designed to develop healthy eating habits and carefully exit the diet. Simply put, stabilization will help you avoid gaining weight again.

During this period, the amount of permissible carbohydrates in the diet increases. You can eat unprocessed cereals and sweet vegetables. You can also increase the amount of fruit in your daily menu.

The second stage lasts as many days as the first lasted. That is, if one month was spent on the first stage, then stabilization lasts exactly the same amount.

Michel Montignac: books

The nutritionist not only created a unique method of losing weight, but also immortalized it in his books. Over the years of his career, many weight loss guides have been written. They describe the Montignac technique, its features, pros and cons. As well as useful tips and recommendations for those who want to speed up the process of losing excess weight.

List of books by Michel Montignac:

• "Nutritional secrets for everyone."
• “Montignac method of weight loss. Especially for women."
• "The secret of your youth."
• "Michel Montignac. Eat and lose weight."
• "Secrets of healthy eating for children."
• "Michel Montignac's weight loss method."
• "100 best culinary recipes from Michel Montignac."
• “Have dinner and lose weight.”

Every person who wants to lose weight, look younger, improve their health and simply change their life for the better must read these books. In them, Michel Montignac not only talks about his technique, but also shares the secrets of a healthy and tasty lifestyle.

At the end of the article, we can conclude that Michel Montignac is a brilliant nutritionist. He not only developed a nutrition system, but also proved it from his own experience. Books describing it have sold millions of copies and have been translated into hundreds of languages. And if a person wants to lose weight, change his life and be healthy, then he should pay attention to the Montignac method.

Preface to the Russian edition

I learned about Michel Montignac’s book “Secrets of Nutrition” from an article, I think, in Time magazine. I was struck by a completely new principle of approach to the process of losing weight - there was no need to limit yourself in the amount of food, but only to avoid certain foods and dishes. At that time, my weight fluctuated from 140 to 150 kg - the result of many years of work in Antarctica. During the first of four expeditions (and these were transcontinental sleigh-caterpillar trips with great physical exertion in very severe frosts, when the temperature could drop to 70 ° C, and at an altitude of up to 4000 meters above sea level), I lost 25 kg of weight in just one month. But on the way back home by sea, within a month and a half, I regained the lost kilograms and a few extra ones. And not a single subsequent expedition resulted in such weight loss and a return to the original one - I got fatter and fatter...More than thirty years have passed since then. I got used to being overweight, it didn’t even bother me much, since I’ve always had a large build. However, after reading the magazine article, I set out in search of an English edition of Montignac's book. Indeed, a new method, unknown to me, made it possible to lose weight without starving. Moreover, the author argued that any restrictive diets lead to the fact that as soon as you stop following them, the weight is sure to be restored, and in excess. This coincided with my observations.
I independently translated the book into Russian and consulted with doctors, who confirmed that there was nothing in this method that contradicted official medicine, although our nutritionists, most of whom are supporters of low-calorie diets, were skeptical about the new idea. This reaction did not surprise me - I knew that the theory of low-calorie nutrition is promoted in medical and popular scientific literature both here and abroad.

In short, I decided to try Michel Montignac’s method on myself. My wife also supported me, although she had no problems with weight. During the two years of the experiment, I lost 35 kg. The effect was stunning. My friends stopped recognizing me. I felt more alert and energetic. Blood tests during the regular medical examination delighted the doctors. Everyone asked me to let them read the manuscript. There weren't enough photocopies. And official publication required permission from the author.
I decided to get to know Montignac and during my next business visit to France I contacted him and received an invitation to come visit.
I was greeted by a beautifully built man without any signs of obesity. It was lunch time, and I was immediately invited to the table. From that moment on, I became a fan of Michel as a gastronomic chef. I no longer remember what he treated us to, but it was incredibly tasty and, of course, prepared in strict accordance with the nutritional recommendations he himself developed. When we got to know each other better, I learned the history of this extraordinary method.
In his youth, Michel Montignac was a representative of a large pharmaceutical company, and as part of his work he often visited restaurants. He began to gain weight, and not a single classic weight loss method helped him lose weight or maintain the result. Then he developed his own method. However, Montignac always emphasizes that this is, rather, a way of life that combines previously known rules of life and nutrition, the validity of which is scientifically confirmed.
I invited Michel to Moscow. Montignac fell in love with our national food. He was delighted with buckwheat porridge and even took a bag of buckwheat groats with him to France (in France they use only buckwheat flour). He thinks our food is very healthy, but is horrified by the amount of potatoes on our menu. Montignac would like to recommend his method to our women who, from his point of view, really need it. Therefore, Michel’s first book published in Russian was a book addressed specifically to them. The circulation of 100,000 copies sold out very quickly, mostly only in Moscow.
M. Montignac's books have been translated into most European languages, including now into Russian. The total circulation of published works exceeded six million copies. His method is extremely popular in Europe, but not in America. Montignac is an opponent of the “fast food” (“fast food”) system, so beloved by Americans. Once in a conversation, Montignac admitted to me that he dreams that someone in Russia will develop his method, which he is ready to contribute in every possible way. Therefore, I wholeheartedly welcomed the initiative of the ONYX Publishing House, which decided to publish all of Michel’s books, including his recipes. I hope that the next editions of Montignac’s books will arouse no less interest and, most importantly, will prove attractive to all of us.

President of the International Foundation for Human Ecology, Corresponding Member of the Russian Academy of Sciences, Honored Professor of Moscow State University

A. P. Kapitsa

About this book

Pragmatist... yes, you need to be a pragmatist when it comes to regulating your own weight.
Most often, our unhealthy lifestyle leads to obesity. If earlier obesity was considered a sign of a cheerful disposition, then over time it became obvious that it reduces performance and leads to various pathologies. Anyone who has reached the stage of obesity is looking for any way to lose weight. Among the many methods, you need to choose a method that suits you, or simply, with the help of Michel Montignac, rethink your lifestyle and understand that the main thing - and this for life - is to learn to regulate your diet.
Most of the methods, although recognized from a scientific point of view, are effective only for a short period of time, and then they begin to climb to the top point of the scale of scales for the reason that all these methods put us in a strict framework of restrictions and they are difficult to comply with in modern conditions. I was convinced of this from my own experience.
The originality of Michel Montignac's method is that it combines a diet with the opportunity not to deprive oneself of all the temptations of good cooking. Unlike conventional methods, it is effective and designed for a long period. We just have to comprehend and accept the philosophy of the methodology.
So, first of all, we need to change our bad gastronomic habits, understand what exactly we eat, adjust our metabolism to lose weight, and then maintain the stability of our chosen weight. This approach is nothing more than a compromise between what is permissible and what is obligatory. It is not human nature to constantly keep oneself in check; it is characterized by the desire for a varied, but reasonable diet.
This approach seemed attractive to me, especially since its effectiveness is very high.

Philippe Rouget, Associate Professor at the University of Paris VI

The statement that our civilization is contradictory even sounds somewhat banal.

We constantly witness human genius in science, and we know that this genius (if it is real) has no limit, its driving force is infinitely great. However, the rapid development of science is uneven; there are areas of science where human thinking resists any form of progress, and sometimes even gives in to it.

One such area is nutrition. Unfortunately: it is left to the mercy of fate and complete anarchy reigns there. Everyone considers himself to have the right to speak out on this matter, and everyone, as one, says God knows what. And this will continue until the problem exists and a final solution is found.

However, the truth in the matter of nutrition still exists. But it remains the privilege of a small group of scientists and medical specialists, since, due to the archaic nature of this problem and the ultra-conservative views, a huge number of all kinds of pseudo-professionals revolve around it.

This truth is very difficult to accept, since its main four criteria contradict traditional beliefs on the issue of nutrition that have developed over many years and call into question the fundamental positions of dietetics.

And the criteria are: