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Welcome message: Welcome to the Montignac Method Hello and welcome oana Stanciu in Montignac on the Internet I'm Michel Montignac and I created, there are more than 20 years, a weight loss method that bears my name. It was scientifically validated Above all, it has enabled millions of people worldwide lose weight and stay slim. In order to benefit more people are overweight, I have decided to make it available on the Internet and make with my team of dietitians, a personalized for those who have decided to follow it on their computer. Like today, I join you, I you welcome the warmest of the world and congratulate you on your decision. Through the computer, we will create a direct and personal relationship you and me. In this way, I'll understand your needs and therefore better respond. So how does it work? Every morning from Monday, you will receive an e-mail me with a video. These daily coaching sessions are the heart of the program. I give all the keys that will help you lose weight by applying the main principles of my method. Just let yourself be guided: by following my recommendations and my meal plan, your pounds will start to disappear. At the bottom of this message, you will find a shopping list to do this weekend to be ready Monday. It is accompanied by a list of meals I've prepared for our first week together. A little clarification Accuracy before you leave explore your space slimming and Forum Montignac. Every day, I will recommend a particular product, that is to say a food that is good for your line and your health. In this selection, you will see that I include some voluntary products that bear the label Montignac. Do not think that I try to make you buy my food. No, it is not advertising ... If I have developed is first at the request of users my method. Indeed, there was not, in trade, jam, chocolate or even bread "compatible" with weight loss. No foods with a glycemic index low enough to be consumable by people who want to lose weight. To offer them even when this kind of food "fun", I myself developed natural products we can consume without ruining all the efforts elsewhere to lose weight. I wish you once again Welcome and Monday to take a good start together. You will see, the Montignac method is simple. It essentially make good food choices, particularly in relation to the criterion of the glycemic index. It is a fundamental notion in my approach to a good start, I invite you to familiarize yourself with the concept of the glycemic index by downloading the booklet to explain that I made available on the 'bonus' . By understanding the functioning of the Montignac method, you will save time and ... you will lose weight faster! Week 1 - Session Monday: Today we are going to lose weight together Yes you will lose weight permanently! My method is based on good food choices and respect the balance between dietary carbohydrate, protein and fat. Before starting your program, it must first become aware of an important principle: "we do not grow because they eat too much, but because they eat poorly ..."Because this is not the quantity that matters but the quality! If we have weight problems, it is not because our portions are excessive calorie is simply because we make poor food choices. And it is from this observation point that my approach provides answers and practical solutions which as you see, are effective and easy to implement. To lose weight and (mostly) stay thin, it must necessarily follow certain rules. And once you know them, they took the time to assimilate, they are applied in a natural way, without even thinking. We could lose his excess weight and maintain healthy weight without any difficulty. This week, I propose to begin to explain the principles of the Montignac method and particularly its founding principle, the concept of glycemic indexWhich allows choosing the right carbs and respect of a new balanced diet. You can then apply it immediately and take any profits. Yes, you will lose weight starting today! The Montignac Method is the first in world to have introduced the concept of the glycemic index which we will talk tomorrow. And it is the judicious application you will enter the spiral of success that will make you lose weight. I know you're eager to start losing weight. Therefore, while waiting to be familiar with the operation of this method, I ask you meet the meal plans of the method to the letter. This is the surest way to get a good start and quickly achieve visible results. My method is to first his success to the fact that it is not restrictive quantity. Yes, you can feed your hunger: it is simply make good food choices and watch the foods you associate with during one meal. And if certain foods that you enjoy many are strictly prohibited at the beginning of the program, rest assured it's for your sake and achieve visible results quickly. We gradually reintroduce them in your diet when the time comes ... Week 1 - Tuesday Session: Why be bigger? As you'll see, my method is based on simple principles and easy to implement. I will particularly ask you to refocus your food choices, taking into account a new criterion which is very important. This is one of the glycemic index (GI) of foods. Because excess weight first come to poor eating habits (Instead of caloric overconsumption) that bring you unwittingly making the wrong choice. At the beginning of the program, the first principle to follow in your diet is to promote the consumption of foods with

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low glycemic index and limit - or even abandon completely - those with high glycemic index. To guide you, you will find on your personal space a special page where carbohydrates are classified according to their glycemic index. But be aware that all Meal Plans method are careful to avoid the bad carbs! The glycemic index measures the ability of a carbohydrate release of glucose in the blood after digestion. A high GI carbs such as potato chips (95) will cause a significant rise in blood sugar. And what happens when he consumes a high glycemic index carbohydrate? - There was first a significant rise in blood glucose (Glucose in the blood). - That sparks a significant secretion Insulin is a hormone whose role is precisely to lower the blood sugar. - But insulin also has harmful side effects: it directs the energy of the meal to the storage form of fat reserves at the expense of burning. And that's how it grows: In gradually accumulating these stocks fat! The choice of carbohydrates is essential in managing the balance weight. And soon we will see Thursday how choosing carbohydrates glycemic index (GI) can be reversed down the process and start losing weight. Remember this simple rule to start your approach. If you eat a high glycemic index carbohydrate as chips or baguette, you favor the weight gain. If you eat a low glycemic index carbohydrate such as lentils or tomatoes, you will help weight loss. However, I can assure you the foods high glycemic index will not be banned for life, we reintroduce the time comes ... Week 1 - Thursday session: How do we lose weight? Yes you can eat your fill For 20 years, the Montignac method has particular success to the fact that it is not restrictive in terms of quantity ... When blood sugar is low, ie when the rate of glucose in the blood is still subdued and under control, the level of insulin secreted by the pancreas is also very low or insignificant. And without insulin, risk of transformation of energy from fat meals is practically zero. For in the absence of insulin, the energy of the meal is oriented toward the burning (normal use by the body) at the expense of storage. Not only the risk of weight gain in this case non-existentBut maintaining a low level of insulin is even promote weight loss. Indeed, the lack of insulin effect of the fat out of their (lipolysis) and take the body to burn them, using them as fuel. And that is how you can lose weight! You'll then discover how to compose your meal preference what I call good carbs, Ie foods with low glycemic index (below 50) and very low (less than or equal to 35). Do not worry after a few weeks, you'll identify with great skill. Besides fruits, vegetables and whole grains, good carbs in their ranks pulses (lentils, beans, chick peas ...) whose consumption has unfortunately fallen by at least 80% in 50 years. Instead, our grandparents and great-grandparents ate mostly good carbs, ie 100% natural food. And that's probably why they had fewer weight problems than us. Carbohydrates are bad for you are not hard to find. It is primarily food consumed from the 60s, and especially foodstuffs common in the United States. I am referring to refined flours used for sandwiches, hot dogs and hamburgers, but also chips, cornflakes, biscuits and confectionery, ready meals industry, not to mention the inevitable Coca-Cola and other sodas hyper sweet like that. Week 1 - Friday Session: Towards new balance your food Leveque Francis, the chef and owner of "Restaurant of the market" (Paris 15e) presents his recipe of the week Montignac, Perigord Salad. The new mode support I suggest you adopt since the beginning of the week is both more selective, more diverse but also more balanced. When you reach your ideal weight, after two, three months or more (depending on how many pounds you want to lose), so you'll adopted a new type of perfectly balanced diet and you'll have no more reason to go back to your previous (bad) habits. What is important is that this balanced diet is made on the day (it is not necessary in every meal). Ideally, if you follow my advice, your daily intake will respect the following breakdown: 40% of carbohydrates (only good carbs low GI that we talk about since the beginning of the week) 30% fat, ie fat or fatty acids, 30% protein (meat, fish, eggs, dairy products, cereals). In the Montignac method, we choose the proteins according to two criteria: origin (2 / 3 animal and third plant) and the fact that they cause no insulin (Which we have seen the unfortunate consequences for the storage of fat). Therefore, I ask you limit your consumption of cow's milk and dairy products in general as in "whey" that contain, there are proteins that increase insulin secretion, which as you know, leads to weight gain. However there will be no restrictions on the cheese, because it contains more whey. Do not be afraid to eat protein. Studies have shown that low GI carbohydrates and proteins led to greater satiety. This allows to wait for the next meal without being hungry, or be tempted to snack products ... suspects. Week 1 - Already the weekend: Your review Week 1 Michel Montignac explains how and under what conditions it should make your weighing Saturday and encourages you to make the weekly balance sheet. Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your

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notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 2 - Monday Session: No more restrictions on quantity! Three meals a day is essential! Why should we absolutely respect the rule of three meals a day, including a hearty breakfast? You see, it is not so difficult and, more importantly, it is quite bearable! You are entering the phase I of the Montignac method. This program is in effect divided into two main steps: A first phase devoted to weight loss itself can vary from two to four months, depending on your needs weight loss. Phase 1 will eventually be extended if overweight is very high or if we should take account of factors of resistance. A phase II called stabilization that you will extend as long as you deem necessary. The purpose of this second step is obviously to provide you all the tools necessary to manage your diet and your weight throughout your life. It is to go completely autonomous. Closely following the meal plans we offer and to respect scrupulously the list of allowed carbs will help you get real results and fast. When you reach your goals, it is time to address the Phase II which is a bit more lenient and allows you, from time to time to give pleasure to reintroduce carbs with high glycemic index (apples land in particular). This phase II will allow you to learn especially well manage your small deviations : Those occasions when you may need to eat bad carbohydrates and bad fats, for example during holidays or family dinners ... When I say that Phase I is easier to bear, it is primarily because there is no restriction in my method of quantities. For women who took low calorie diets, this is a real pleasure because they can finally lose weight by eating normally. There no risk of frustration because, in general, a person who has enough to eat does not feel the need to snack to compensate. This argument is a true measure of success! I definitely advise you to abandon any reference to low-calorie diets that demonize fat, while the latter are absolutely necessary for health. You must now consider the use of all food categories (carbohydrates, lipids, proteins) is essential for a balanced diet, but only within each of these categories, there are foods that whether to lose weight and others which should be avoided because they are indirectly gaining weight Week 2 - Tuesday Session: Why we should take three meals a day When following the Montignac assiduously as you do, it must meet two basic rules which I wish to stress today. Must avoid snacking between meals Never skip meals. "The best way to grow is to starve" said Prof. Basdevant. For when you skip a meal, the body becomes craving which leads to great frustration physiological. Therefore, once you eat again, even in small quantities, the body is quick to put everything aside. In fact he is afraid the shortage is recurring, and therefore take the lead. This is called rebound effect. The breakfast meal is a particularly important. That is why we devote several sessions next week to see them together, and details the exciting options open to us. When you get up in the morning, empty stomach is theoretically last ten hours. It must therefore be filled with a hearty meal. Because the body needs to replenish fuel. It was indeed quite tapped into its stock during the night, in particular its stocks of glucose, the brain is a major consumer during sleep. However, breakfast is often taken in hurry, on a corner table which makes the meal most often neglected by individuals ... and sadly. In twenty years of monitoring feeding behavior of my contemporaries, I have always heard the same two "excuses" about the breakfast "the morning I do not have time!" or: "when I get up, I'm not hungry!". Tell yourself that if you do not wake up hungry in the morning, there is only one possible explanation is that you have eaten too much the night before! To prime the pump, it suffices reduce dinners and we will see later how. The breakfast is an important moment of your day. It's time to re-energize throughout the morning. Make the effort to get up 15 or 20 minutes earlier to devote the necessary time. This is even easier than the quality of your sleep will have been improved by the reduction of dinner!

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Week 2 - Thursday session: lighter dinners with family ... Foods to forget ... momentarily There are a number of foods that are fundamentally incompatible with the principle of weight loss. Do not eat during your phase 1. We talked about it Tuesday: you must be hungry in the morning take a hearty breakfast. And to be hungry on rising, the most obvious solution is to eat lighter at night. This is one of the recommendations of the Montignac method! The reason is simple: night, our body is more inclined to replenish its reserves. So eating the same food morning, noon or evening will not always have the same effect on the body. While a portion of meat (which contains fat) taken at noon would have every chance of being eliminated as part of the energy needs of the afternoon, evening, it would be more likely to be stored by the organization. Yes but now ... In many families, the Dinner is the only Collective relaxation daily. It is the preferred time for parents and children gather around the table to discuss their respective activities. So how can you continue to spend a nice moment while eating less fertile? In reality, you should have no problem as "less generous" does not necessarily mean "less rich". Not worry your children and your partner will continue to eat their fill! As the Montignac Method is not a diet but rather a more responsible way to select foods, all family members - even those who do not need to lose weight - can follow and enjoy its virtues. Tomorrow we will talk about foods and ingredients must be avoided during Phase I and, in particular, during dinner ... Have a great day! I recommend you dine early enough, that is to say away as possible from the time of your bed and never just before going to bed. At night, the body rebuild their reserves so the ideal is to have largely begun to digest before going to sleep ... For information, digestion can last between two and five hours depending on the food you eat ... and individuals. That's why I recommend avoiding fatty meat in the evening because its digestion is two to three times longer than for spaghetti. Week 2 - Friday session: Not bad fats in Phase I For the composition of your dinner, I suggest, as you will see in my meal suggestions, you focus on menus dominant carbohydrate-protein. More importantly, I ask you to limit the amount of fats, for example by avoiding meat, especially if you have already taken lunch. In addition, I recommend you eat very little meat. It is obvious that carbohydrate that are found on your table the night be low GI: Green vegetables such as beans, salads, pulses such as lentils or beans, basmati rice or even a good vegetable soup without potatoes ... of course! Saturated fats found in butter, cream, beef and pork or sausage are avoided at all within your lunch carbohydrate and protein intake. This is obviously true for trans fats found in industrial bread, pastries and prepared foods. The only fat allowed during these meals, are essentially those fishIncluding fats (omega 3) are even more help to lose weight. If necessary you can also give you a trickle of olive oil fresh. When you take an important lunch or a little too loaded protein and fat for lunch, for example as part of a festive meal or professional, do not hesitate to please the evening menu very light type carbohydrate -protein. For example you can only eat fruit (apples or pears) and a low fat yogurt or cereal (rice) and a skim milk product ... Week 2 - Already the weekend: Check your Week 2 Michel Montignac explains how and under what conditions it should make your weighing Saturday and encourages you to make the weekly balance sheet. Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 3 - Session of Monday: A royal breakfast, but not fat!

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It will be entirely devoted to breakfast! Your breakfast is the carbohydrate-protein, that is to say, he must be rich in good carbs, make proteins, but to no fat, except fish. This is a must for your shape but also for your new line. You must grant him the time needed, even get up 15-20 minutes earlier each morning. And as we will reduce your dinner, you will not only benefit from better sleep, but in addition, you should have a good appetite, jumping out of bed to do him honor. Good news: you'll be able to consume enough good carbs to be completely satisfied throughout the morning. But be careful during this first phase of the method, most fats (butter, whole dairy products ...) will be excluded as well as the high-GI foods (baguettes, sugar, jam ...). The good carbs which I speak are obviously fruit, marmalades no sugar, whole grain cereals (unsweetened) and the true wholemeal bread. Do most not confuse this with wholemeal bread whose name is ambiguous and misleading because the flour from which it is prepared is not nearly as "full" as claimed. The complete meal is not only too finely ground for GI acceptable, but again its industrial production deprives a significant proportion of essential nutrients of wheat. Bon appetite, tomorrow, we will focus on dairy products from your breakfast The ideal way to start a carbohydrate breakfast is undoubtedly the intake of fresh fruit or, failing that, a fresh fruit juice to drink when it is pressed. But it's always much better to eat whole fruit because it keeps its 100% fiber! I recommend the kiwi as it contains five times more vitamin C than oranges, though in a smaller volume. Week 3 - Session on Tuesday : Cereal and milk : a perfect match! We saw yesterday that your breakfast should be low fat and rich in good carbs. Combining grains and lean dairy (or soy equivalent ) , you 're sure not go wrong ! But beware! The breakfast cereal most common ( the kind that is given to children) should be avoided completely. These cereals industrial consist mainly of corn flakes ( cornflakes ) and puffed rice , are becoming too rich in high GI carbohydrates (refined sugar , corn syrup caramel , honey , chocolate ... ) Even the Special K has a very high GI (75 ) . they prefer whole grain flakes, from organically grown without the addition of sugar, this is the case of wheat flakes , oats , rye and quinoa. You can also sample some muesli containing raw cereals, but also seeds, nuts , hazelnuts , almonds , dried fruits (except raisins ) to facilitate digestion, sure to always chew. Serve with soy milk or almond to moisturize , or cottage cheese at 0%, yogurt , skim milk warm or cold ( whole milk is too rich in saturated fats ), which are an excellent source of protein and calcium. Skim milk powder is very convenient to use. It can be made smoother by adding a smaller volume of water for reconstitution. To sweeten the bowl of cereal , you can add one or two teaspoons of fructose or better yet jam without sugar Montignac . As for drinks , I 'll tell you more tomorrow . In the meantime, enjoy! Fructose (from sugar cane or beet) has been falsely accused by studies to promote increased levels of triglycerides. However, these studies do not relate to the "real" fructose but on another substance called improperly "fructose" in North America that is chemically manufactured from corn starch. We now know that the (true) fructose has two great merits: it is a natural sweetener that is unlike chemicals, and IG is very low. It can therefore be used in baking, instead of sugar because it has the advantage of forming a mass, or elsewhere at 30 g per day maximum, about 5 teaspoons. Week 3 - Session of Wednesday: 10 golden rules of the Montignac Method Every Wednesday is an opportunity to give you a quick reminder of the strengths of the Montignac method. It is everything you need to remember to take full advantage of the program: 1. Discover fundamental tool for weight loss : Chart Glycemic Index ! They allow make good food choices focusing the energy of food consumed to burn at the expense of storage . 2 . The Montignac Method is not a diet in the conventional sense , is a new way to eat for the rest of your life. 3. It is not about eating less but eating better ! 4. Eat your fill of normal amounts , without exaggeration . Eat slowly and calmly . 5 . Breakfast and dinner are mostly carbohydrate and protein type . Lunch will be mostly protein- lipid type . 6. At least three months ( or more depending on your needs ) you are in Phase I , which is the phase of weight loss. Then whenever you want and if you have achieved your goals , you will spend in phase II. 7 . Phase II or Phase stabilization must be followed for life. It can become completely autonomous. 8. Be active! This maintains your fitness and health . 9 . Share your success and your experience with other participants on the forum. Ask them questions , share your tips and tricks. 10 . Do not hesitate to ask your personal questions. With my team, we are always happy to answer them . We rely on you to keep these 10 golden rules in mind and tomorrow ! Week 3 - Thursday session: Replenish your body to wake up! You know now that your breakfast should be rich. But you should also sure to drink enough to fully rehydrate after a night's sleep. If you are addicted to coffee, enjoy this phase I to slow your consumption! In fact, caffeine in large doses has the disadvantage of stimulating insulin secretion in susceptible individuals whose pancreas is in poor condition which is necessarily the case for those who have more than 6 or 7 kgs to lose. Therefore we recommend to drink decaf or at least the Arabica contains little caffeine. Some authors claim, however, that caffeine would have the power to increase energy expenditure. Maybe, but what interests us here is to limit the insulin response. If you like coffee with milk (skim!) And you bear it well, do not miss out!

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If you like tea, do not hesitate to adopt it permanentlyBut choose preferably green tea, which contains little caffeine and has diuretic properties and antioxidant. Asians even claim that some species of Chinese teas have slimming. You know that white sugar is now to be totally excluded from your diet, especially during breakfast. You will be asked to sweeten your food less. We suggest that you also lose the habit of sugar to arrive one day, if possible, not to sweeten it at all! At first you can very rarely be used in some artificial sweeteners aspartame and especially not with adverse health effects, including weight gain, have proven http://www.ladietetiquedutao.com/aspartame.html ). To soften, you can use two natural products: Stevia and the "real" Fructose we talked about last time. Taking a breakfast composed primarily of low GI carbohydrates, should allow you to not feel the need to snack in the late morning. However, if a little hungry is felt on the stroke of 11 pm or if you're used to something, in a break-work for example, choose a fruit (an apple ...) some nuts (almonds, hazelnuts, rich in vitamins) or a piece of cheese, preferably reduced. Week 3 - Friday session: Why not an American Breakfast? We saw on Monday that the breakfast should in principle be no fat and rich in good carbs. But there is another alternative! We are going to explain how eating breakfast in which fats are in fact "authorized"! But beware! If you have a blood cholesterol level too high, you must banish this type of breakfast, because it may contain saturated fats are not good for you. In this breakfast, you do have the right to eat meat, sausages, eggs, cheese... But also fish (salmon, smoked or pickled herring as do the Scandinavians. The downside, however: what kind of formula should be on your menu exceptional. For the morning, your body, after 8-10 hours Young has more need to replenish his stock of glucose in your liver and muscles. But it does not contain carbohydrates, or just because you can serve with poached tomatoes and mushrooms. When you plan to allow this type of breakfast during the weekend for example, try, the night before, instead of making a carbohydrate-protein meals, light in fat and rich in good carbs. This type of breakfast is very handy when you're in the hotel example, where good carbs are very rare or nonexistent on the buffet. He then offers a wide range of foods allowed. As for drinks, nothing changesTea (brewed and little green preferably), coffee (decaf or Arabica) dark or milk (preferably skim), and water at will! And no fruit juice! See you tomorrow for your weekly weighing and update your weight curve ... You are likely to suffer from vitamin deficiencies, especially B vitamins, whose deficiency may be responsible for fatigue. I suggest you supplement your diet during this particular stage I, with dry yeast, is a natural product found in supermarkets and pharmacies. It contains, in addition, chromium, which helps regulate the secretion of insulin. So it's extra help for your weight loss. Week 3 - Already the weekend: Your assessment of the Week 3 Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Of course, when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 4 - Session Monday: Drink ... Yes! But what? To begin the fourth week together, we will focus on beverages allowed during this phase I. As you would expect that all sugary drinks like Coke, lemonade, fruit juice industry, are totally excluded because they contain lots of sugar and are usually made from synthetic ingredients. Also avoid drinks "light" or "Zero" which contain chemical sweeteners, very unhealthy, and may jeopardize your weight loss You also avoid all alcoholic beveragesIncluding beer. As it contains maltose (a substance in very high glycemic index), it should certainly not be eaten between meals. Exceptionally, however, you can offer a 33 cl beer during or after your meal ... especially if it is alcohol free! Ditto for the half glass of red wine (which you can enjoy with your cheese, if your overweight is not too important ...

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But then, what to drink? The answer is simple and healthy: water, whatever the source, or tea that you drink with meals, Like the English of old ... But all the teas and infusions are also welcome. For all hot drinks have digestive properties. As an aperitif, vote for a Perrier with a slice of lemon or a good tomato juice... Your waistline will thank you! Please limit your intake of meats, rich in saturated fats (which varies by product and method of manufacture). Those industrialized contain too many additives, including nitrites, as well as additives to high glycemic index sugar, flour, maltodextrin ... they are also often from bad meat, from industrial pig farms where animals are treated in conditions unworthy and scandalous. Are prohibited during this phase I, white pudding, dumplings, sausages and terrines industry because they usually contain sugar, flour and modified starches. Week 4 - Session Tuesday: Lunch becomes a real pleasure ... You'll learn all about the secrets of a satiating lunch and no less balanced, with starter, main course, cheese or dessert! Today we'll enjoy all the input. The salads are perfect (ie recommended) to start a lunchBecause they are rich in fiber, which "wedge" good stomach, and vitamins and minerals (which is why their GI is very low). You can season it with a house vinaigrette (recipe), soy yogurt or soy cream, and possibly some cream cheese or lean white to 0%. Among the vegetables, there is a vegetable that is not: beet. To be avoided as the ingredients that are sometimes added to salads such as corn, rice, croutons, or raisins. Are also not allowed anything that is made from flour or meal: puff, quiche or crepes tabbouleh. Fish and shellfish contain good fats that protect the heart and increase energy expenditure. Eat them without restraint, but beware of the reconstituted products which contain additives such as surimi pervert! Choose products and sauces that you know (or you've checked) composition. The organic eggs (omega 3 if possible) may also be on the menu. They are rich in essential amino acids (proteins) and their content in lecithin cholesterol neutralizes which they are charged too often. At this stage you are in the progress of your program, now you need to know to make the right choice among the suggested entries. If a food bothers you, switch your common sense and by analogy to argue whether it is acceptable or not. Tomorrow we feast on the main course ... You have the right bread for breakfast but not lunch. Its glycemic index is generally too high (50 for current market products), while the rule for a carbohydrate meal is acceptable in a protein-lipid is that its GI is below 35. Even the true bread full Montignac (which the IG is 34) is acceptable in moderate amounts, to accompany the cheese for example. It is indeed desirable to discard the bread during the main meal to other very low GI carbs such as legumes. And even at very low GI, the bread has a pure carbohydrate concentration sufficiently high risk to slow weight loss. Week 4 - Thursday session: A dish full and greedy After the art of choosing its entry, you will now discover how to dial the main course of your breakfast protein-lipid. The fish, they are fat or thin, are still the best choice. You must reserve a special place in your plate. But beware! They should be, or breaded or floured, baked rather steamed, grilled or poached. It is possible to cook in the pan to low temperature, but in this case be careful before serving to soak up the cooking oil with paper towels to meet them, you can make a sauce based lemon juice and fresh olive oil, all of which are rich in vitamins. However, you must fly ready-made sauces, which often contain white flour and sugar well. The meats are all allowed. But always choose the less fat! Topping the list, poultry (and even the duck breast and confit of duck!) Rich in good fats. Think also of the Rabbit! Regarding beef, lamb and pork pieces to choose lower fat and the calf for him is growing thin. Beware of stews and other casseroles, whose revenues often contain white flour. Beware of crumbs cutlets. At the restaurant, before ordering, always ask about the planned presentation by the head, and if necessary, request that your steak is grilled without breading. The accompaniment is very important! Always have your choice of vegetables whose glycemic index is less than 35 (fresh peas, green beans, zucchini, broccoli, spinach, cabbage ...) and are loaded with vitamins and fiber. But remember also that you can choose legumes which the IG is also lower than 35! But beware, if you're eating out, order your dish of meat or fish, learn about the essential accompaniment. Because if you do not say anything, 9 times out of 10 you will be served potatoes, rice or pasta that are in the red list. Then ask another support, if there is not, content yourself with a green salad. When you lack time for lunch, no question of skipping a meal or eat a sandwich conventional. So what? Call yourself a breakfast of fruit, all are allowed, except that the ripe banana has a glycemic index of 60. Opt for example an apple and two oranges, two apples and or 50 g of nuts (hazelnuts, almonds). Or do you prepare a sandwich with real bread full Montignac in which you put ham chicken or turkey meat in grays or smoked salmon with lettuce or even slices of tomatoes and cucumbers Week 4 - Friday session: Rather cheese dessert ... Eat a good piece of cheese is an ideal solution to close a food protein-lipid phase I. Of course, it will not eat bread ... But you'll quickly get used to seeing: it's like learning to drink his coffee without sugar! Enjoying your cheese with saladYou will see that this positive change happen as a letter in the mail! Another trick is to you use a hard cheeseSuch as cheese from Holland, Cantal or Manchego as a "sandwich" in order to ask your cheese (soft cheese). But beware! If you really want to lose weight, limit your consumption of white cheese "beaten and smooth", even if they are at 0%. Because these white cheeses that have been homogenized, kept their whey (whey). Now it has been shown that

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whey protein contains insulinogenic, that is to say they lead to excessive secretion of insulin. Now you know that the key factor for weight gain is insulin. Therefore, you should rather choose cheese cheese strainers and drain them well, throwing regular whey before eating. Think also of fresh goat cheese. The desserts containing sugar are to forget during your Phase I. But you can prepare eggs in the snow or milk enhanced with fructose. Another trick is to make you happy in your concocting a delicious chocolate mousse, or a cake without sugar, flour or butter. Choose in this case a dark chocolate over 70% cocoa solids, including the glycemic index is 22. (See recipe) Yesterday we saw that you can have lunch on the run of several fruits. Another way to eat but balanced rapido? It's to make a lunch out of cheese, the less fat as possible: for example, 150 g of cottage cheese curds at 0%, involving some raspberries, strawberries or kiwi will do the trick! But for a small snack bar on a corner table (your office?), You can also settle for two or three hard boiled eggs, flavored with a tomato type and 2 squares of chocolate! Week 4 - Already the weekend: Check your Week 4 Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 5 - Monday Session: While lunch at work We are now in our fifth week together ... You begin to feel lighter, less bloated, and in great shape! And this is just beginning. This week, we'll see how to live your program on your workplace. You probably know that two thirds of French women work today as a professional. In 1965, they were less than 10%! Maybe you part of the lucky ones who can return home for lunch. If this is not the case, we will give you every trick for lunch intelligently in respect of your new dietary principles. In general, you are faced with three choices: the cafeteria (called canteen or canteen), the pub on the corner and, possibly, the fast-food. But you can take with you your "Bowl" for lunch at your workplace or in the garden nearest weather permits and if you can get away! All these solutions have their advantages and disadvantages of small, but when you're looking for weight loss, the main thing is the goal! The key is always to learn to make good food choices by Montignac whatever the circumstances. Tomorrow, we'll see how smart lunch in the cafeteria. You must avoid the consumption of ready-made sauces, often too rich in white flour, sugars and other undesirable additives. For your figure and your health, make the effort to make your own sauces celery can be served with remoulade, that is to say with homemade mayonnaise, and cucumber with a little cream lightened of cheese at 0% or even better a soy yogurt or soy cream. Week 5 - Tuesday Session: A luncheon in the cafeteria hand sewn You'll probably be relieved to learn that you can have lunch in the cafeteria of your business without putting your program in jeopardy... The big advantage of the cafeteria is to offer self-service meals. Although most consumers have a choice, they were quick to ask on their tray always the same thing, namely the sacrosanct steak and chips! We'll see all there are obviously other possibilities. The recommendation is to make a meal protein-lipid , That is to say containing proteins and lipids which carbohydrates have a lower GI than or equal to 35. For starters, you can choose the coarseness (lettuce, cucumber, tomato, raw carrot, mushroom ...), main course, opt for white meat preference (chicken, turkey, rabbit ...) or fish accompanied by vegetables (beans green, broccoli, cabbage ...). And finally, enjoy a dessert fruit and / or cheese. There is essential in this type of meal to avoid carbohydrates , High-GI (especially potatoes) but also means GI carbs (pasta and rice for example) that the IG is greater than 35, and whose way of cooking is always questionable in catering. An ideal breakfast in the cafeteria can proceed in this way :

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tomato or cucumber entry tuna or chicken grilled with broccoli or peas, 0% yoghurt or fruit ... Skip lunch is a sport unfortunately common among young working women! But it is a big mistake ... They think thus promoting weight loss, then they do the contrary, just the risk factors for weight gain. To avoid therefore imperative. If you lack time, opt for a quick lunch every fruit or cheese or eggs as we have explained in detail on Thursday and Friday of last week ... Week 5 - Thursday session: Lunch malignant pub on the corner! We have seen how Tuesday lunch in the cafeteria of your business without making mistakes that could slow your weight loss. Today We invite you to see how you manage the pub on the corner! Beware ... Again, all the dishes are not allowed! Except, it is likely that you will need to a cross on the daily special. Because they are typically organized on dietary patterns combining a share of bad saturated fats, and other carbohydrates with high glycemic index. So, what to choose? We advise you to be resourceful andopt for generous saladsEntirely consonant with the Montignac method. By themselves, they can cover an entire meal. But be careful to check beforehand the composition! Make sure in particular that there is no crust (or toast) or worse potato or corn or rice. In a pub, you can always ask for an omelet (cheese, ham, mushroom) with a big green salad. During the meal, you can drink the water, whatever the source, tea or herbal tea. We have seen that hot drinks improve digestion and provide no energy input, provided, of course, not the sugar. As for water you can drink at will! Tomorrow we will see together how picnic at the office in compliance with our program... At the restaurant, feel free to ask the server the exact composition of a dish. This is obviously good for salads, the ingredients are not all listed on the menu but also for main dishes which set the seal is almost always potatoes. If you feel the server might be inclined to give you something else instead, grasp the feelings and tell him when you are allergic. It works every time! Week 5 - Friday session: A picnic house ... to make the right choice! Now you know all the secrets to smart lunch outside. There is another possibility: the picnic houseTo prepare in advance to enjoy your workplace. This is the most reliable form does not go wrong! Several choices are available to you for a pleasant change: You can cook a full meal (carbohydrate and protein) containing carbohydrates and protein. One solution is to prepare a full sandwich bread, but this is acceptable with the Genuine wholemeal bread Montignac which the IG is 34. You can garnish the salad, white meat (chicken / turkey steamed), tuna packed in water, drained cottage cheese or hard to 0%, or egg white disk. The other possibility is to make a salad with the same ingredients as the sandwich, which you add quinoa, chickpeas or lentils, or sprouted seeds, seasoned with lemon juice. Other Picnic balanced: lunch (protein-lipid) containing proteins and lipids and carbohydrates GI below 35. You'll be spoiled for choice. Whether you compose a salad made from veggies, cheese, boiled egg, lean meat, fish, with a dressing of olive oil, vinegar and mustard but may also include lentils or peas chick. Either you will cook at home a dish to reheat: quiche, moussaka, chicken curry, eggplant gratin, various meats, with vegetables, legumes, quinoa and fruit. If you're traveling on the highway, for example, you do not have time for breakfast or as "restaurant" that are available to you as fast food, stop at a gas station service and buy what you need for a quick picnic on the go: apples, cheese, almonds or hazelnuts. Above all, do not crack before the industrial sandwiches dripping with bad fats and made the false bread! Week 5 - Already the weekend: Check your Week 5 Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a

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direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 6 - Session of Monday: A light dinner for fun slim You can be proud of you ... because you are beginning the sixth week of our program! I'm sure you already see positive results, which encourage you to persevere in your approach; Overall, you'll see, we will achieve your goal ... We have seen in previous weeks, how to compose a breakfast and lunch balanced by my principles, and I am sure you are now well accustomed to such practices! This week, we'll see how organize your dinner following my method. You know now that the dinner should be the lightest meal of the day. If lunch is protein-lipid, as I recommend, dinner will be preferably the carbohydrate-protein, that is to say, he will focus on carbs (low GI) associated with little or no fat. Because it is the night that your body rebuilds its reserves as easily. Therefore, the same fatty foods will more likely make you gain weight in the evening if you eat the morning or afternoon. It is also advisable to eat as soon as possible in relation to bedtime. It is important to change your habits to the end: breakfast is hearty and lunch now consistent and balanced, you will not want or need to have a dinner too rich and too rich! The evening meal is certainly the moment of family exchanges. But you will see a dinner a little lighter, and especially organized according to our principles, can be quite friendly! Take gradually realize that the habits of most people not to eat in the morning for lack of time, skip the noon meal on the pretext of an overload of work or anything to nibble, and evening over eating because the stomach growl, are really very bad. By rebalancing your contributions on the day, you'll find an Olympic shape and an hourglass ... Week 6 - Session Tuesday: Dinner ideal for slimming We have seen that dinner should be light for a successful program. If you sleep poorly, you will also find that the more reasonable of dining will greatly improve the quality of your sleep. Regarding the composition of the dinner, there are two options. You can, as at noon, make a meal protein-lipid and thus consume protein associated with fats and carbohydrates GI 35 or less. But tonight, it's best not to eat meat, especially if you have already eaten lunch. This will avoid more difficult to digest proteins at night and an additional contribution of fat, saturated addition! Assuming you decide to still choose this option, then choose the fish, preferably poached or steamed. The other option that I recommend (two out of three if possible) is to make the dinner a meal carbohydrateprotein, That is to say principally focused on one or more good carbs (low GI and low) may be associated with other proteins than those contained in carbohydrates, and having no fat except omega 3 (fat fish). Try to do this type of meal three or four times a week at least. This will help you succeed in your program Montignac. It may happen that by family obligations or work, your lunch was too rich. No worries ... You'll fill up for shooting at dinner "light"In this case, I suggest eating just soup of vegetables or fruits (apples, pears, fresh fruit ...) with possibly a low fat yogurt (if you do not take with meals precedents. The beverages consumed at dinners are identical to those recommended for lunch: namely water, weak tea or herbal tea (unsweetened!). But if it pleases you, please give yourself a glass of good red wine (10cl) to eat after a meal. As for soft drinks, soft drinks and other sugary drinks or even lights, leave them to those who do not care about their weight and their health ... Week 6 - Thursday session: The traditions that are slim We saw Tuesday dinner should be simple and lightweight, preferably rich in good carbohydrates combined with protein, no fat. You'll also have plenty of choices to delight you smarter: it will even be an opportunity for you to reconnect with some foods that are forgotten and yet a high level and excellent taste for health. I think including legumes, such as lenses (including green), the beans and other beans of all colors, peas, chickpeasBut you can also ... devour a plateful of spaghetti (whole or enriched in fiber), brown rice, porridge oats or quinoa full. The advantage of these good carbs is they also contain good vegetable protein, Fiber, B vitamins and many minerals, but also does not contain fat ... All these grains and legumes can be enhanced by a small house tomato sauce, cooked without fat naturally. But they can also be accompanied by onions, garlic, shallots and spices, diverse and varied, depending on your tastes, not forgetting the gravy and mashed mushrooms! See the recipe for mushroom duxelle. And to start the dinner, why not enjoy a divine soup vegetables (leeks, celery, cabbage ... no potatoes or carrots) or a creamy mushroom, asparagus and tomatoes, fat-free course? And if it was still a little hungry you can always make a good omelet without yolks, chives! To meet nice dishes, make use unlimited spices and herbs you like. Only prohibited caramel, potato starch, palm oil, paraffin oil, cornstarch, ready-made mayonnaise, sauce with flour, white sauce, sugar, and ketchup. There is a certain tolerance for the sauce Bearnaise, Hollandaise or cream, if not to exaggerate. As for homemade mayonnaise, mustard, and pepper, they are quite acceptable. As for salt, try not to abuse it because they are exploring is not so innocent that we have to believe in weight gain. Week 6 - Friday session: A dessert treat for better sleep You now have all the cards to select the entry and main course compatible with the Montignac method. It remains to learn more about the "cherry on the cake", ie your little dessert!

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In a carbohydrate-protein meal, you have several options again. Depending on what you've already eaten the previous meal, you can choose from cheese drained or strained yoghurt 0%, Embellished or not sugar-free jam, and even involve a possible slice of "real wholemeal bread. The other option is that concerning the fresh fruit or cooked, your choice, such as baked potatoes or simply stewed. Forget once and for all the bad carbohydrates (high GI)Which generally correspond to modern foods, which have lost all the virtues of traditional foods: pastries super sweet, full of bad fats, industrial products, like all fantasies and other dairy products, rice pudding, which are full of sugar, caramel synthetic , modified starch, glucose and corn syrup, or even the ice cream industry who are a festival of very bad carbohydrates and bad fats Tomorrow, you will make your weekly weigh ... We bet you'll still have a great surprise! Beware of dangerous trans fatty acids. This polyunsaturated fatty acid plant (found in some oils (like sunflower oil, peanut or corn), whose chemical structure has been altered by industrial processing or cooking. Fatty acids "trans" are also pernicious to health than saturated fats, so they encourage the development of cardiovascular disease and may promote obesity. They are found in commercially prepared foods, biscuits, pastries, croissants and all industrial bread (sandwich bread in particular). Week 6 - Already the weekend: Check your Week 6 Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 7 - Monday Session: Why Low GI foods are your allies And now we begin our seventh week together ... Your progress is certainly the height of your motivation, and results are beginning to be felt seriously! Bravo! This week we will return to a food category especially important in the Montignac method: carbohydrates, which are too often incorrectly called "sugars" in general. Since the beginning of the program, I often refer to Glycemic index is the founding principle of the method. But as this concept seems you can still be complicated, I think it is useful to you briefly give a new explanation and at the same time, I will give you some more tips for making the right food choices. The glycemic index (GI) measures the ability of a carbohydrate to raise blood glucose, that is to say its ability to deliver a certain amount of glucose in the blood after digestion. Our blood sugar (wrongly called "blood sugar") is fasting, approximately 1 g per liter of blood. But if you eat a carbohydrate (bread for example) the starch is converted during digestion into glucose, which, after crossing the intestinal barrier, is found in the blood, increasing blood sugar even. However, the increase in blood sugar is a carbohydrate variable to another. For example, one serving of potato will cause high blood sugar, while the same portion of caloric lenses that will not cause low blood sugar. That is why we say that the potato has a high GI and the lenses have a very low GI. To promote weight loss, you should definitely focus on eating foods with low glycemic index: Potato fries, for example, has a high glycemic index of 95, while that of the lens is only 25. For the glycemic index of a food and be sure not to deceive you, I encourage you to consult the list on this site. Carbohydrates with low glycemic index have the added benefit of containing fiber, insoluble and soluble. These (pectin, guar, locust bean, agar agar ...) limit the rise in blood sugar. Note that when a grain is refined (to make white flour for example), is deprived of its fibers, which is to increase its glycemic index. The higher the glycemic index of a food is low, it contains more fiber. Eating fiber, is therefore to eat low GI carbohydrates. Week 7 - Tuesday Session: In fact, what is a carbohydrate? We discussed yesterday the concept of glycemic index, and we saw that it varies greatly depending on the food. Today we'll look more closely at carbohydrates ... Called once carbohydrates, they can be defined as all food digestion which produces glucose. They can be classified into several categories:

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Sugars: Sucrose (or sucrose), fructose, lactose and galactose from milk, but also honey and maple syrup; Cereals: Wheat (flour, bread, pasta ...), rye, oats, but also maize and rice; Tubers: Potatoes, yams, Jerusalem artichokes; Roots: Carrots, turnips, rutabaga; The seeds or legumes: Beans, lentils, peas, chickpeas, beans, soy, quinoa; Fruits: Oranges, apples, pears, apricots, plums, figs, bananas ... but also tomatoes and avocados; Greens: Green beans, broccoli, cabbage, zucchini, peppers, eggplant, artichokes, asparagus ... And all the salads. Each carbohydrate, regardless of the category it belongs to a specific glycemic index. Tomorrow we will see, so together, how to make the right choice of carbohydrates based on their GI and we discover why low GI carbohydrates lead to weight loss. Carbohydrates should represent 40% of the daily value (against 30% protein and 30% fat) and should be selected based on their glycemic index: the greater the lower the better. They are really the key to the success of your programNot only can they implement weight loss, but again, they bring a strong feeling of satiety that can easily wait until the next meal. Week 7 - Thursday session: To make sure you make the right choices We have already seen that the consumption of foods with high glycemic index (above 50) has the effect of increasing blood glucose (blood sugar) in the blood. They say they are hyperglycemic. However, a High blood sugar causes a secretion of insulin. Insulin is a hormone that has the effect of lowering blood sugar, but it has the effect of favoring the storage of food energy as fat meal. In other words, when you consume high GI carbohydrates they induce a strong insulin response, which directs energy to the meal fat storage reserve and that is where it grows. Conversely, if blood sugar is low, the insulin response is reduced and the energy of the meal is then directed to the burning. You deduce that it is probably better focus on low glycemic index foods that induce low blood glucose, Won! The consumption has indeed little effect on raising blood sugar, especially when their index is below 35. In this case, the insulin response is so insignificant that it is impossible for the body to convert stored fat into fatty acids ingested or excess glucose! These are burned rather than being stored. And we do not grow ... As a happiness never alone, I'll tell you another good news: that maintaining a low rate of insulin prompts the body to draw its fuel in its fat reserves to burn... And so you lose weight! You know now what carbohydrate choose to lose weight ... Tomorrow, we'll talk more about these foods that help you effectively to find and keep the line! For years it has ranked the carbs "slow carbs" and "fast carbs", believing that their molecule was as simple or complex they were absorbed at different speeds. This belief is in fact totally wrong because studies have shown that the absorption rate was the same for all carbs, regardless of the complexity of the molecule. Forget the false concept of fast and slow sugars in taking you to the only valid classification of carbohydrates, which should be the criterion of the glycemic index! Week 7 - Friday session: Our grandfathers were right We saw yesterday that to lose weight and stay slim by following our Montignac, it is better focus on low GI carbohydrates. Today we'll see how to choose them. It's actually natural foods, unrefined, non-industrialized. To simplify, you will emulate your diet on that of your ancestors. The basis of their diet based on healthy food and natural unprocessed industrially, mainly whole grains, fruits, vegetables, legumes(Lentils, beans, chickpeas, which unfortunately are no longer now only anecdotal evidence to our menu. Be aware that different countries, currently consumed eight to twelve times less than in the past pulses. Ditto for green vegetables, including cabbage, cauliflower, spinach and other endive: all studies tend to show that the younger generation rejects vegetables. This is probably because their parents do not have a taste ... by selling always take the easy task was, at home or in restaurants, only the stuff fries. Regarding whole grains, good for your health onlineIt is even more difficult to eat they rarely appear on the shelves of supermarkets ... They can fit more easily in organic shops or better yet on the Internet (www.montignacshop.com) See you tomorrow for your appointment on the balance ... You understood that certain foods are to flee, and running! Banish from your closet super refined flours that go into make pastries, pies, crepes, bechamel forever ... Forget the white bread sandwich, let alone those that are industrially produced, cast your mind definitely hot dogs, burgers, chips, corn flakes, cookies, candy, casseroles industrial and of course all the sodas ... and especially the legendary Coca-Cola including when it is "light" and "zero"! Week 7 - Already the weekend: Check your Week 7

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Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 8 - Monday Session: A reserve of energy necessary And we arrived in our eighth week together! I think you start to be very happy with you ... and you're right! This week will be devoted entirely to fat (Or fat), often maligned but still necessary for the proper functioning of the body. The key is to know how to choose! Because there are "good", also excellent for health, and "bad"! Once digested, fats are available in our body as fatty acids. It was long believed that all fats were better for health than animal fats. However, since it was discovered that is their chemical structure which is an indicator of strengths and weaknesses nutritional of these foods. You should know that the body can not live without fat. Therefore, it is dangerous to remove them as is done in low calorie diets. Fats provide energy usable and storable at any time, and are essential for many body functions, including those of the hormonal system. However, we must know that if we made bad choices, some fats can increase certain risk factors for our healthSuch as cardio-vascular, or weight gain. Tomorrow we will see what are the good fatty acids, preferred, and worse, to avoid as much as possible! To avoid the appearance of certain diseases, and well balanced consumption of different fats, I recommend limiting intake of meat and sausage, rich in saturated fats say, three times a week (including one black pudding rich in iron, made without fat). Other days, you will alternate with poultry eggs and especially fish that should always be preferred because their fats are good for your health Week 8 - Tuesday Session: All about fatty acids? We saw yesterday that the fat does not classify according to their origin (animal or vegetable) but according to their chemical structure. Therefore some fatty acids are excellent animal health, While others are of plant origin disreputable. We can therefore classify lipids according to the nature of their fatty acids: Saturated fatty acids: they are found in meats (beef, veal, lamb, pork ...), sausages, eggs and whole milk products (milk, butter, cream, cheese). Monounsaturated fatty acids: Olive oil, avocado, fat goose and duck foie gras abound. The fatty acids polyunsaturated vegetable: You find them in oils crafted with seeds (like sunflower oil) and nuts. The unsaturated fatty acids "trans": They are identical to previous, but their chemical structure has been altered by industrial processing or cooking. You can find them in industrial bread, biscuits, confectionery, bakery products and prepared dishes. Polyunsaturated fats animals, Found in crustaceans and especially fish. These are the famous "Omega-3". Lipids should be around 30% of your daily energy intake (as much as protein). They will be selected based on the nature of their fatty acids. Avoid saturated fats and trans fatty acids and opt for polyunsaturated fatty acids and monounsaturated. Week 8 - Thursday session: The preferred fats Yesterday we made a small update on the nature and value of different fatty acids. Today, we see that some have the great advantage of being less storable than other... Basically, one can say they do not stay on (or rather around!) Of the stomach ... For information on which to consume as part of the Montignac method, I'll list them for you: The fatty acids which are not easily storable: the monounsaturated fatty acids, Topped the list, olive oil, but also the fat goose and duck foie gras so .... Their consumption lowers blood sugar and helps to control insulin response. The fatty acids polyunsaturated vegetable are less sensitive to insulin. They are more easily storable because for

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that they must first be converted into fatty acids which induces additional energy expenditure. The fatty acids are hardly storable (And more power to you!): Even in the presence of insulin, it is virtually impossible to convert into fat. This polyunsaturated fatty acids animals (omega-3). Hey Yes, fat fish do not grow! Studies have even shown that to be assimilated, these fats generate an energy greater than their own energy content. You are likely to curse your cellulite. To eradicate it, there is a solution that some people from my professional colleagues have used my advice is the cure of cod liver oil: one to two and a half teaspoon tablespoons per day (morning fasting) for at least four months, while following my program. Most (most courageous course) have obtained interesting results! To better accept this "potion" cover your nose and swallow it immediately drink the juice of a lemon. Week 8 - Friday session: These fats that you must flee! Yesterday, I explained why and how the act of choosing certain fats (monounsaturated, polyunsaturated fatty acids plants, animals polyunsaturated fatty acids, omega-3) exercised unique benefit to your onlineBecause they have little or no storage life but also your overall health. Today I'll tell you What are the fatty acids perverseThose who make you inevitably take on weight, and, in addition, have the disadvantage of encouraging the development of certain cardiovascular diseases. These saturatesWhich are similar as fat reserves, resulting in a speedy and easy storage made without processing and energy expenditure. You find them in beef, veal, lamb, pork, processed meats, whole dairy products and to a lesser extent, egg yolk: what are the foods that should avoid consuming large quantities. The unsaturated fatty acids "trans" are to flee equally: their potential in reserve is systematically correlated to the response to insulin. More secretion of the latter is important, and the possibility of extensive storage is high. You will therefore ignore these allies of the beads with a cross on the bread industry, cookies, cakes, pastries and prepared food industry, while displaying their labels including hydrogenated fats! The French population is still that which the curve of average weight is one of the lowest among the westerners. The reason is that healthy eating habits such as those related to the culinary tradition of our country would have more resilient to the anti-North American model in other countries (Anglo-Saxon in particular). With the exception of the young generation ... which explains why the proportion of obese children has increased in France in a very disturbing past twenty years. Week 8 - Already the weekend: Check your Week 8 Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too salty one day to do some water retention. You will weigh heavier then the next day, but without this having a direct relationship with your actual overweight (your fat reserves). With sinkers spaced such pitfall is less likely to occur. This benefits your morale and good continuation of the method! Week 9 - Monday Session: Plant or animal proteins ... great! Without seeming to, we begin our 9th week together... I'm sure you are proud of you ... And you can again bring some clothes you had relegated to the closet ... This week we focus on proteins. With carbohydrates and lipids, they are one of the three basic food groups and whose contribution is indispensable to our organization and we could not live without eating regularly! The recommended daily intake of protein is 30% of the total energy, as well as lipids. They should be selected according to their nature: two thirds must be of animal origin, and one third of plant. They must also be chosen for their neutrality in relation to the secretion of insulin. For as we shall see later in detail, certain proteins may have a stimulatory effect on insulin secretion, which, as you understand it now is a risk factor for weight gain. We discover that this is particularly the case of whey, whey from fresh milk products. I remind you that there is animal protein in meat, poultry, fish, eggs, dairy products and shellfish. In these food proteins are typically associated with fat. But there are also proteins in plants where they are most commonly associated with carbohydrates. This is the case of cereals, oilseeds, and legumes or algae that may contain significant amounts. These two classes of proteins are complementary; Those contained in the plants are less

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numerous and less well understood than those of animal products. Since we're already in week 9, I take this opportunity to inform you that if you've reached your goal weight, you can begin Phase II of our program next week. To do this, simply follow the meal Phase II, you can find in the meals and shopping lists. If you're not sure this is the right time, feel free to ask us to visit your book Diet for us to control your progress. Concoct yourself a small dish of fish is an excellent source of protein. But be sure to do it yourself! Do not succumb to the temptation to buy the closed eyes of industrialized fish terrines ... They are full of additives and preservatives, binders, flour, starch or modified starches (which is close to the IG 100), sugar in all its forms and in most cases they also contain MSG, an additive intended to artificially raise the taste but it was enough to stimulate the appetite problem. (See recipe salmon pate Montignac mint) Week 9 - Tuesday Session: Proteins should not be overlooked You know now that a third of the protein you consume should come from plant products, and two thirds of animal products, plant protein because there are fewer and less well absorbed by the body. So, you understand the risk of protein deficiencies incurred by those who practice a vegan diet which excludes the consumption of animal products, especially in the long term ... Be aware that other proteins are not neutral as regards the weight. An inadequate intake of protein can indeed inhibit weight loss. For example, some vegetarians are obese, yet eating foods low glycemic index, fail to lose weight because they do not consume enough protein. Take this opportunity to warn young girls who for various reasons (which can be quite respectable), adopt a vegetarian type diet, or vegan, without control principles. For when we are still in a growth phase, and particularly during adolescence when the hormones are still in construction, quality and origin of protein intake are extremely important and gross errors in this area can result by health problems including an effect on weight. You should know that (except for soybeans) and vegetable proteins, which are already less abundant in foods of animal origin, too, are equivalent and none of the plant contains, as an egg for example, all essential amino acids. I can make a small digression and benefits of the ninth week to inform you that if you've reached your goal weight, you can begin Phase II of our program next week. For this, you simply follow the meal Phase II, you can find in the meals and shopping lists. If you're not sure this is the right time, feel free to ask us to visit your book Diet for us to control your progress. I close the parenthesis and look forward to seeing you Thursday, we will see how to consume enough of these proteins "magic" can help lose weight! In the meantime, enjoy! Anyone who decides to follow a vegetarian diet must continue to consume eggs and cheese to optimize its contribution in quantity and quality. The ideal would also continue to eat fish. But be aware that this type of diet without meat can cause significant iron deficiency. Now women have big need for iron because they lose a lot every month with the rules. Therefore, the decision to become vegetarian must be knowingly, without improvisation. Week 9 - Thursday session: A slimming aid foolproof You now know, proteins are essential for the proper functioning of the body. I've also explained the last time a vegan strictly could be hazardous to health, and that vegetarian diet, must necessarily include cheese and eggs. Some obese vegetarians who do not consume enough protein, have many difficulties to even lose weight by eating low GI foods. It was long believed that the protein intake had no effect on weight. That's why nutritionists have been content to believe it enough to make the minimum necessary for the renewal of protein in muscle mass, or 15% of daily energy diet. However, experiments have shown that consumption of protein was important in the balance weight. Thus, it was found that inadequate intake of protein can prevent the thinning (which is what we talked about the vegetarian). But it also showed that a protein intake above the recommended minimum of 15%, could prevent weight gain. There are several reasons for this: first, a sustained protein (30%), induced a much better feeling of fullness, then it allows greater development of muscle mass which results in greater energy expenditure. In other words, with more protein, eat less and you spend more! But as we have already mentioned, this protein must necessarily be part of a balanced diet where good carbs and good fats have largely share. Therefore, high protein diet, where carbohydrates and fats have no place, are highly reprehensible, as very dangerous for health. Since we're already in week 9, I take this opportunity to inform you that if you've reached your goal weight, you can begin Phase II of our program next week. For this, you simply follow the meal Phase II, you can find in the meals and shopping lists. If you're not sure this is the right time, feel free to ask us to visit your book Diet for us to control your progress. To prevent obesity begins to wreak havoc among the young, care must be taken to properly educate your children. Beware of "food gadgets" such as biscuits, sweets, snacks, chocolate bars, always too sweet and very rich in bad whey protein (whey). However, studies have shown that not only whey proteins increased the secretion of insulin, but moreover this increase was greatly amplified when milk proteins were associated with high GI carbs such as sugar and corn syrup contained in the first line, as we know, in the "food gadgets" for children of the type Kinder. You understand now why there are more and more children are obese! Week 9 - Friday session: Let not the dairy You now know everything about protein! They are found in certain products of plant and animal origin, including dairy products. As I have already suggested, you should know that excessive consumption of cow's milk proteins may

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be involved in weight gain, Especially dairy products are consumed with carbohydrates with high glycemic index, which is often the case for most industrialized foods (sweet yogurt and fruit bars ... cut hunger), and especially all the food specially for children . We must do everything to avoid them, for you and your offspring. However, point out again, if necessary, the hard cheeses are not dairy products because they do not contain whey (whey) they do not grow as long as they are eaten in food protein-lipid . But you know that with us, eat the cheese without bread, which does not appear you may not be easy at first, but quickly become a reflex! Replace the bread saladExample. But I tell you, if you put the soft pedal on dairy products, what about the calcium we drummed into the ears? Note that this recommendation obsessive eating tons of dairy products to provide us with astronomical rates of calcium we need is unfounded! It is an invention of marketing dairy lobby whose message is relayed by the complicity and naivety nutritionists. Did you know that dairy products do not exist in Japan while the Japanese are not aware of osteoporosis (calcium deficiency). Paradoxically, the Finns are the world champions of osteoporosis, as Finland is, paradoxically, the country where consumption of dairy products per capita is highest in the world. Then do not be too obsessed with your calcium intake. In drinking water, eating vegetables, unprocessed cereals, legumes and eggs but also almonds, cheese and fruit, you will be fulfilling beyond your calcium needs ... In "normal" times, you may just want a single cow's milk yogurt per day, And continue if it makes you want with soy substitutes. Take any a bit of skim milk in the morningIf you have difficulty doing without, and and eat "real" cheese rather than industrialized gadgets. Since we're already in week 9, I take this opportunity to inform you that if you've reached your goal weight, you can begin Phase II of our program next week. For this, you simply follow the meal Phase II, you can find in the meals and shopping lists. If you're not sure this is the right time, feel free to ask us to visit your book Diet for us to control your progress. Eat cheese instead of goat and sheep whose milk in its composition is much closer to human milk. Know that the cow's milk instead a composition quite different from human milk as it is intended mainly to swell the calf at a time bailiffs. The calf must indeed triple its birth weight in three months while the infant with its mother's milk is supposed to do ... three years. Not only cow's milk is naturally magnifying the fact that whey proteins are insulinogenic, but it is also full of hormones (estrogen) that are likely to promote weight gain and even the development of certain diseases. Week 9 - Already the weekend: Check your Week 9 Today is Saturday, it's time for your assessment of the week. First, to check if your weight curve moving in the correct direction, I suggest you weigh yourself every Saturday morning to wake up in the same conditions, andenter your weight in the box provided for this purpose on your notebook thinness. To reduce errors, you'll use something else, that is to say body measurements. Every Saturday, you will also take the five following measurements refer to the different graphs of your weight curve: - Your waist size taking as reference the navel and Loosely centimeter. - Your Hips the pubis, without tightening the buttocks, while standing with feet together. - Your wrist, Open hand, right between the hand and the small bony protuberance of the forearm. - Your thigh, Halfway between the knee and hip bones. - Your round biceps. middle, ie at the broadest. Obviously when you lose weight, it was often tempted to climb on the scale. But I recommend you not weigh yourself once a week to better identify your lost weight. In a second step, I invite you to your weekly balance responding to the brief questionnaire that I've prepared from the sessions of the week. This lets you check whether you have identified the main concepts of the Montignac method views the previous day. The more you answer, the more you put your chances to achieve your goal. Why should you weigh yourself once a week? It's simple: as the body is composed of two-thirds water, you just eat a little too