Montignac diet

The Montignac Method, named after its creator Michel Montignac (1944-2010), is a nutritional principle, which is to promote the health and contribute to weight reduction. Although the inventor declined the name of diet, the method, by definition, can be described as such. It is recommended by its advocates as a permanent diet. It contains elements of the glycemic index diet, but also of food combining and low-carb.

The principle

Neither of protein, fat, carbohydrates nor should generally be dispensed with in the Montignac Method. However, carbohydrates are divided into "good " and "bad ", the poor are to be avoided. The division by "bad", "good " and "very good " carbohydrates is based on a glycemic index, which indicates how much of the starch content of the food actually gets into the blood, where glucose - serves as a standard - with 100 % shooting. The higher the GI, the higher the blood sugar levels and the more insulin is released. Some values ​​are summarized in a GI list. In addition, it is important to pay attention to the view of the Montignac Method "right" combination of carbohydrates with fatty foods. Namely fat should lower the GI, as well as dietary fiber. But the preparation play a role.

Therefore have a high GI, for example, glucose, white bread and boiled carrots, a medium GI whole grain bread, oatmeal and fruit, low many kinds of vegetables and legumes, but also fats.

Some Montignac rules

Montignacs theory

Montignac assumes that for weight gain especially the excessive secretion of insulin is critical. The have thus caused hypoglycemia represents a significant proportion of fat deposition, as it is a signal of lack of food is for the body to which this react with fat deposition. However, if the insulin levels constant low, the food we eat is completely burned - grease can be removed. From Montignacs perspective, there is a problem of the typical dietary habits in industrialized countries is that many foods as they contain large amounts of sugar, especially glucose and sucrose, increase blood sugar levels too fast and too strong. This leads in turn to a rapid release of insulin. Also, would genetically altered in the course of agricultural industrialization many foods due to higher yields and ease of cultivation so that worsened their nutritional value. So in addition to increased sugar also a number of other foods the blood sugar level so strong and fast ( which in turn would lead to the rapid release of insulin ) that you count from the perspective of the Montignac Method to the bad carbohydrates. These are therefore to be avoided:

• Sugar
• Corn (the original Indian corn would be good )
• Potatoes ( " verzüchtet " )
• Husked rice (except wild rice and basmati rice )
• White flour ( and derivatives)
• Cooked carrots ( while cooking are the good carbs supposedly bad). The long-chain carbohydrate compounds of carrots are split when cooking to short-chain compounds (glucose ), which allow the blood sugar levels rise higher than the original compound.
• Beer (contains maltose, which was even worse than sugar)

The task of the pancreas is to regulate blood sugar levels. For this, the hormones insulin and glucagon are produced. With a sharp rise in blood sugar levels much insulin is produced by the pancreas to lower blood sugar levels again. The intake of bad carbohydrates ( see above) and a high glycemic index cause loud Montignac to a state of hyperglycemia (high blood sugar ), which leads to a state of hypoglycemia (low blood sugar ) in the sequence in many people. These are insights from diabetes research, the GI in the first scientifically introduced.

Taking frequently and in large quantities bad carbs, the pancreas is heavily used, because insulin has to be produced and often much more quickly. In some people, the insulin secretion out of control and it is even with low carbohydrate intake excessive amount of insulin produced ( hyperinsulinism ). When functioning metabolism and high blood sugar levels are regulated by the body. Due to the high insulin secretion occurs in diabetic patients to insulin resistance, that is, they do not properly respond to the insulin and blood sugar levels can not be lowered. This leads to a further enhancement of insulin secretion.

Based on the findings that obesity is always associated with hyperinsulinism and insulin on the storage of fat ( lipogenesis ) is involved, presented Montignac on the thesis that the hyperinsulinism representing the cause and not the consequence of obesity.

From these assumptions, the basic rules of the Montignac Method explain:

In addition to the desired weight loss method mainly aims to make a come " stressed " the pancreas to rest. Montignac claims for itself claim to have used the first author of the GI as a base for a diet method.

Recommend Montignac - trailer, leave them out entirely bad carbohydrates. This, however, one needs information on the blood sugar -increasing effect of the individual components of the daily diet that need to be taken in each case from tables.

Two phases of the diet

Montignac divided his diet in two phases. In the first it comes to lose weight and normalize the function of the pancreas. In the second stage, the weight is then to be stabilized. In the first phase only low GI foods may be eaten, so no potatoes, no rice, husked and no bright noodles; oils and fats, and proteins, there are no restrictions. In the second phase, there are more exceptions, as potatoes are, for example, every now and again allowed. Exceptions, however, should be balanced as far as possible by eating a particularly favorable food during the same meal.

Criticism

• The diet contains many nutritional scientists believe too much fat and too much protein. The protein content is around 30 percent, are recommended otherwise a maximum of 20 percent. The fat content is around 31 percent. In the more recent books on the Montignac Method Montignac recommends a fat reduction and especially the choice of "good" fats ( with unsaturated fatty acids ). The carbohydrate content is only at 40 percent, "normal" in mixed diet but at 50 to 60 percent.

• The glycemic index (GI ) can not be considered in isolation, according to doctors, since the effect of foods on blood sugar is changed by many influences. The individual variations are very high, so that each table provides general guidance only. Most foods are eaten in isolation, but together with other, thereby changing the GI; the values ​​could not simply be added.

• It is criticized that some foods with a high GI (boiled carrot, melon) are removed from the diet, although they contain so little carbohydrate that their influence on blood sugar levels is minimal. This apparent poor reflection of the conceptual weakness of the GI itself, which is based on a fixed amount of carbohydrate, but not on a usual intake of food. Montignac has responded to this criticism; in one of his more recent books, "The new trend diet ", the glycemic load already occupies a central place.

• Most nutritionists believe also fat and protein for weight gain played an important role, as the number of calories. If more calories recorded as consumed, the weight increases - completely independent of the GI. The relationship of calorie consumption and weight gain, however, emphatically denied by Michel Montignac and shown as the central error of Nutritional Sciences.

• The application of the method requires the users an accurate knowledge of the composition of their diet, the method is therefore to be regarded as a complex of typical user method. Montignac itself has repeatedly stressed that an understanding of the principles of his method was essential for success. Nevertheless, one can argue, however, that there is a fairly simple rule of thumb, which can be considered favorable by his method: natural as possible foods (eg wholemeal ), avoiding sugar, potatoes, corn, and excessive alcohol consumption.

Similar approaches

• The low GI diet is based on the same principles as the Montignac Method. In addition to the Glycemic Index but also the ingredients are included in the evaluation. This can be found on the menu of the Low carb foods more than Montignac.

• The LOGI method pays more attention to the glycemic load and use as a guide for nutrition LOGI nutritional pyramid, which was developed after studies at Harvard University.

• Developed by Detlef Pape insulin food combining examined the levels of insulin to keep as low as possible, so that the reduction of body fat is not hindered.