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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 clarificationAccuracy 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 togetherYes 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.

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At the beginning of the program, the first principle to follow in your diet is to promote the consumption of foods with 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 fillFor 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 foodLeveque 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 1Michel Montignac explains how and under what conditions it should make your weighing Saturday and encourages you to make the weekly balance sheet.

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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 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 dayWhen 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

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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!

Week 2 - Thursday session: lighter dinners with family ...Foods to forget ... momentarilyThere 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 IFor 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 2Michel 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.

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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!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 breakfastThe 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 MethodEvery 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!

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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!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 3Today 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!

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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 lossYou 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 ...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 greedyAfter 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

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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 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 4Today 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 workWe 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 sewnYou'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

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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 : 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 5Today 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.

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- 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 6 - Session of Monday: A light dinner for fun slimYou 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 slimmingWe 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 carbohydrate-protein, 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 slimWe 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)

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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 sleepYou 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!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 fatsTomorrow, 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 7 - Monday Session: Why Low GI foods are your alliesAnd 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.

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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:

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 choicesWe 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 rightWe 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

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shelves of supermarkets ... They can fit more easily in organic shops or better yet on the Internet (www.montignac-shop.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 8 - Monday Session: A reserve of energy necessaryAnd 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 mono-unsaturated.

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Week 8 - Thursday session: The preferred fatsYesterday 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 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 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

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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 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 overlookedYou 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 foolproofYou 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

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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 dairyYou 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 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 10 - Monday Session: The beginning of your victory

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We now begin our tenth week together. It will be entirely devoted to a first assessment of post-Phase I, Which has already produced fruit. Congratulations You've developed good habits that will lead inexorably to the thinning ...I do not doubt that you have applied the best practices recommendations that I have communicated. You must experience the unquestioned positive.You've lost weight because, due to good food choices you made, your organization has been led not only to burn all the energy from the food you eat, but also to draw on its stocks. You and you learned to eat properly, without any frustration, because my method does not include quantitative restrictions as is the case when following low-calorie diets ...You understood that what is important is not caloric quantity of food but its quality, That is to say, his nature, and particularly its impact on blood sugar.Lose weight with my method you do not run the risk of rebound effect, which generally follows the restrictive regimes, that is to say a resumption of weight when you eat again normally, as with the Montignac Method, you always eat your fill.Tomorrow, we'll explain why Some of you may find they have not lost enough weight during this phase I.If this is not your case and you've reached your goal of losing weight, you can now begin this phase of stabilization. To do this, simply follow the meal Phase II that you find in 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.The Montignac important in the program is to maintain a certain consistency over a long period. Because your body needs time to find his bearings in relation to the new eating trend that you have adopted. All too quickly thinning is necessarily bad, and relentlessly promotes weight regain. So I encourage you to work over time, not seeking dramatic results in the short term you would lead inevitably to failure with regaining lost pounds ... or more. Please be patient enough in accepting modest but progressive results. This will be the best way of sustaining the weight loss you have achieved something special

Week 10 - Tuesday Session: You do not lose enough weight?You may be among those who feel inadequate weight loss during this phase I. Above all, do not despair! We will try to search all the reasons for these difficulties and find ways to overcome them.It is possible that you are many years in a state of dependency of bad carbohydrates, as some are tobacco or alcohol. Your body is therefore the resistance in trying to oppose the withdrawal and you are for now in a craving that you will overcome.It is also possible that you're a regular low-calorie diets, that is to say that your body is not accustomed to eating normally, as is the case since you started in Phase I. It is even possible that you have taken a bit of weight. Do not panic not! As you may have also noticed that your body has still refined. You could even win a size or two. The explanation is simple: because you have rebuilt your muscle mass. In fact, you really lose body fat that takes up space and does not weigh much, and you replaced it with lean mass, which she takes up little space but weighs more. Therefore, your body has been refined so that your weight has not, or little changed. This is called the "mass transfer". Do not stop my program because this situation is quite normal and is even a good sign. You must be patient! Your body will gradually get used to this new power-balanced, and the pounds (on balance) will gradually disappear!If instead you're already satisfied with the Result on your weight loss, You can now start your stabilization phase. To do this, simply follow the meal Phase II that you find in 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.In all cases, stay the course!If you were previously under strict low-calorie diet, you should gradually increase your calorie intake by following the directions advocated by the Montignac method. You then fill in too sudden backlash that could make you gain weight temporarily, because your body still keeps in mind your method of feeding which imposed restrictive frustration.

Week 10 - Thursday session: If you suddenly feel tired ...In the past you would often feel sudden fatigue ("pump stroke) especially after meals. Because of the fact that you consume bad carbohydrates (chips, white bread, cakes stuffed with sugar ...) your body is put in hypoglycemia. It was therefore a lack of glucose. But having become lazy he was unable to get to him in its inventory. To remove the fatigue so you had to give him his dose of glucose by consuming another bad carbohydrate. Applying the principles of the Montignac method normally results stimulate your body forcing it to return to normal operation consisting of glucose alone supplies from its reserves. But it may take a few days or a week or two. For some organisms are more rebellious than others and are resisting. Instead of doing their work of supply of glucose they get in hypoglycemia (hence fatigue) cracking sure you go wrong by eating carbohydrates. Obviously we must not give in!If you have lost weight is that you were so strong at the beginning of the program for not cracking good knowing that you were having to force your body to regain normal function, and thus you would know most of these unbearable pump stroke after meals.Generally, all those who complete the Montignac method confirms thatthey found a fishing hell! Now you know why. I also take this moment to remind you that if you've reached your target weight loss, You can now start the stabilization phase. To do this, simply follow the meal Phase II that you find in meals and shopping lists.

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If you still sometimes feel a little tired and without energy, eat a fruit, an apple, for example with almonds and hazelnuts, or drink a half glass of water with a teaspoon of fructose. If your lack of energy is really more important, eat a few prunes, dried figs or dried apricots.

Week 10 - Friday session: What to learn from the Phase IFor those who had only a few pounds to lose and who have obtained the results we reach the end of Phase I. You can now start your stabilization phase. To do this, simply follow the meal Phase II that you find in meals and shopping lists. For those however who had a little more weight to lose and who have not yet reached their goal, it is recommended to continue for several weeks. Extend the Phase 1 can also consolidate many physiological changes that were induced by the adoption of healthy eating habits. The post-Phase 1 of the program is successful for several reasons. First, because there are no quantitative restrictions as is the case in other regimes. Make a plan still eating his fill, admit it's pretty extraordinary. That does allow better accept his side selective. Since it was understood that certain foods (those high GI) were indirectly responsible for fat storage, it is easier to do without. And it is much easier they can be replaced by food equivalent in the same category. Another reason for the success of the Montignac method: that it authorizes the festive foods that are automatically deleted in the other schemes. You may indeed, without a gap eat foie gras, duck confit, chocolate and even drink red wine. More modestly, you can even eat regular bacon stew or lentils with a clear conscience that you apply your program.The Montignac Method is not a diet. For a regime is a Food restricted mode that we can not practice as a very short period of time, Otherwise it becomes dangerous. The conventional systems are unbalanced because they always remove a key group of foods, the calorie-restricted diet removes fat, the Atkins diet eliminates all carbs, and high-protein diet suppresses, carbohydrates and lipids. Only the Montignac method is completely and perfectly balanced.All food categories are respected because they are essential for health. Simply we choose the best foods in each food category.Next week we will begin for those who are ready to address the principles of phase 2 of your Montignac method.You understand that the head of the weight gain is insulin. Now is the pancreas which produces insulin. And if it makes too is not just because you eat badly, is because it is malfunctioning. The normalization of the pancreas, is the No. 1 objective of Phase 1 of our method. But it must be on long enough to cause a sustained improvement in insulin function. Therefore, according to the importance of losing weight, the sensitivity of each and the rigor with which you have followed the principles of the Montignac Method, Phase I can last two to three months or more. In any case, do not be discouraged!

Week 10 - Already the weekend: Your assessment of the week 10First, 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 11 - Monday Session : Towards a stabilizing weight ... finally !We begin our eleventh week together. It will be entirely devoted to the major rules of Phase II of our program Montignac . You won the first round! Remains to consolidate the results achieved to preserve permanently your new figure!I remind you that you can now start your stabilization phase if you wish . To do this, simply follow the meal Phase II that you find in meals and shopping lists. Again , this is not a requirement if you are not sure that's a good time , do not hesitate to ask us to visit your book Diet for us to control your progress .It seems that you are finally rid of your bad eating habits, and now you know what is good for your line and your health. Now that you have acquired the basic good eating habits , you will be able relax some principles of my method to better enjoy your new way of eating.

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Phase II is the logical continuation of my methodBut it is in no way an obligation . You can , if you want to remain permanently in phase I , because its foundations are used to monitor permanently perfectly balanced diet .However , if Phase I is a balanced nutritional reference , it requires to exclude certain foods that you have to cross on the way to your plate! I will teach you how you can, in Phase II of my method, reintroduce some foods with high glycemic index provided without putting your line and your tone in peril!You have been deprived of potatoes during your Phase I ! I authorize you to eat again , without prejudice to your metabolic control , but it will limit its effects on blood glucose and insulin response. All you need to compensate by consuming food prior to low glycemic index , which is what I 'll tell you tomorrow ...

Week 11 - Tuesday Session : The return of some high GI foods ...If you decide to move into Phase II you 'll be able to enjoy from time to time of foods that were not allowed in Phase ISuch as potatoes or baked goods.How? Simply developing a clearing system between the food and high glycemic index food low glycemic index.For example you can eat the same meal of grilled salmon with broccoli and a boiled potato . The important thing is to apply the principle of compensation between carbohydrates and in what order to consume the food.You need to eat broccoli first because they have a low glycemic index (15)Which helps keep blood sugar to a minimum. The potato , which has a high glycemic index (70 when it is boiled ) , you run the risk of a critical rise in blood sugar . With broccoli eaten first , a compensatory phenomenon will occur and maintain the resultant blood glucose below 50 . If, in addition, raw vegetables were eaten as a starter, it will be even better for you !But to achieve this result, please ensure that your portion of carbs with high glycemic index is reasonable. The addition of all carbohydrates should be less than or equal to a normal portion .Know that you can now start your stabilization phase. To do this, simply follow the meal Phase II that you find in 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.Needless to apply a formula to calculate the resultant learned glycemic your meal Phase II , just use logic . The basic principle to observe is that it is imperative to anticipate the contribution of a high index of carbohydrate way to consume carbohydrates prior to very low GI . Then choose the least aggressive form of high-GI carbohydrate , for example, the baked potato in its skin rather than fried . The amount of high GI carbohydrate should be two to three times lower than that of low GI. Finally , remember to always eat low GI food first.Week 11 - Thursday session : The resulting glucoseI spoke Tuesday of the compensation phenomenon between high -GI carbohydrates and low GI . This phenomenon is called (a term barbarian !) the resulting glucose. It 's actually a simple concept : it the average elevation of blood sugar in the blood obtained at the end of a mealDue to the interaction between different foods.This easy concept to understand is essential if you have decided to follow Phase II. With this trick, you 'll be able to consume a high GI food in a meal , while partly offsetting the potential glycemic, that is to say its ability to raise blood sugar. But, again, for this to work we must first eat very low GI carbohydrates. Here is an example to explain the phenomenon of the resultant glucose . White sugar is composed of two molecules: one molecule of glucose, whose GI is 100 , and a molecule of fructose , which the GI is 20 . The GI of sugar is 70 , which is actually the result of both.So when your meal consists of a share of vegetables rich in fiber and low GI and high GI carbohydrates (like potatoes) , the resulting glycemic menu , due to the combination of all food Reached an average level.If add to your meal a drizzle of olive oilHas the advantage of lowering blood glucose, glycemic resultant of all will be even lower !I remind you that you can now start your stabilization phase. To do this, simply follow the meal Phase II that you find in 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.You understand that the resultant glucose is the GI through a complex meal . If Americans have obesity rates the highest in the world is that the resultant glucose ( RG) of their meals is high (between 65 and 100) . The Latin countries have less obesity that their RG is much lower . But as the RG rises more and more because of the adoption of American-style eating (hamburgers , pizza , Coca ... ) , the proportion of people who suffer from excess weight increases, which is especially for children .

Week 11 - Friday session : To manage your differences ...We conclude this eleventh week together. I'm sure you're proud of you, and you're right ! Tomorrow, you will probably have a good amount of surprise on the scale! You 've already lost weight, if you are satisfied with the result nothing prevents you from moving in the stabilization phase , ie in phase II. If you still want to lose your Superflux pounds , then I urge you to continue Phase I. Nevertheless, you know now organize your diet and healthy weight. Today we 'll see how well you run your masterfully differences .Note that the fact make a difference at times does not compromise your balance on your weight and your health condition but to effectively implement the rule of compensation that I have learned .Avoid, however, to multiply these deviations! Because the risk of relapse is returning gradually , and without really realizing it , your old eating habits!During meal -type protein- lipid phase I, the carbohydrate that you consume , such as support , had mandatory a

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low glycemic index ( 35 maximum ) .If you've been in phase II you'll be able to promptly reintroduced in small amounts of carbohydrates GI between 35 and 50 ( rice , pasta integrals ... ) to accompany your meat and fish. I would remind you that start the stabilization phase, just follow the meal Phase II that you find in meals and shopping lists. Good weekend to all greedy ... and be careful to manage your differences !Like everyone else , you love potato chips and even if you could do without during Phase I, you probably want to rediscover the taste you enjoy doing from time to time. It is now quite possible in Phase II , provided to implement the compensation procedure that you know well . Before eating fries I suggest you eat a big salad much vinegar because the vinegar ( such as olive oil ) has the effect of reducing blood sugar .

Week 11 - Already the weekend: Your assessment of the week 11Today 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.See you Monday and good weekend!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 12 - Session Monday : Breakfast in Phase IIWe here in the twelfth week of our program. It will be entirely devoted to theorganizing your meals and drinks.For your breakfast , even if you went in Phase II, you will keep the principles of Phase I. The only difference of phase II is that you can spread a bit of butter or margarine, hydrogenated (Remember that the hydrogenated fats made up of trans fatty acids are harmful to your health) on your real wholemeal bread , of course you want.If you happen , for professional reasons, breakfast outside , you probably will as brioche , croissants and other breads chocolate you put in your mouth . It does not matter whether that consumption remains timely and, more importantly , it gives you pleasure .I do not doubt that you have carefully followed the principles of Phase I. Your pancreas must now be able to experience an occasional solicitation stronger than usual not necessarily mean that this will mean a disproportionate hyperinsulinism , and a stroke of pump 11 hours .If you choose an occasional breakfast protein- lipid ( "English " ) forget the bread unless it 's " true bread full Montignac ". We 'll talk about it tomorrow at the luncheon .Meanwhile , You can now choose whether to begin Phase II respecting the menus that are available in meals and shopping lists. If you 're not sure it's the right time , do not hesitate to ask us to verify your notebook thinness for us to control your progress .If you decide to splurge on any difference ... So do it without guilt , but only for a quality product ! A good croissant butter made with love by a true craftsman for example ... or the cake of a great baker. In contrast , fly like the plague all the treats stuffed with additives , sold in supermarkets, or the industrial products found in the low range Bakeries located in train stations or shopping malls and hypermarkets are Unfortunately, we propose more and more in the pub

Week 12 - Tuesday Session : A balanced breakfast ... well controlledYesterday, we saw how to manage your breakfast if you have chosen to proceed with Phase II. Today , we 'll have lunch together if you could ...You should know that all the principles that I had set for Phase I remain valid for this phase. However, you can apply them with more shades including giving you some deviations! But not every day and even less at every meal ! You can also prepare you for a long time based sandwich " real bread full Montignac "Trimmed lean meat, fat free ham , smoked salmon and / or vegetables.Lunch will be such as phase I type protein- lipid. But there will be a greater tolerance in the choice of carbohydrates. In principle , Instead, choose lower GI carbohydrates or equal to 35As you did in phase 1 . But you can expand from time to time, this choice of

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carbohydrates which the IG is medium (between 35 and 50) which is the case of rice or pasta ( preferably spaghetti ) You can, for example , in a Japanese restaurant order sashimi and accompanied by a bowl of rice .In reality , there are two types of differences : The "small difference " which is :- In a protein- fat meal to consume a carbohydrate -GI between 35 and 50- In a carbohydrate- protein meal to add some fat (cheese on the spaghetti, egg yolk ...) The "big gap " which is to consume a high GI carbs such as chips or pastry . I will remind you that since week 10, you can choose whether or not begin Phase II according to the menus that are available in meals and shopping lists. If you 're not sure it's the right time , do not hesitate to ask us to verify your notebook thinness for us to control your progress .The bread should remain the preferred food of breakfast! But since we now have at our disposal a "real wholemeal bread " which the IG is 34 , some might think that you can eat at will in phase 2. My advice is instead to make a moderate use in protein- fat meals because its concentration is high enough pure carbohydrate (53 % against 17% for green lentils ). In Phase 2, you can therefore enjoy a slice (25 g ) with smoked salmon or foie gras , or cheese , but if you go beyond , know that from 2 slices you 're in the small gap and that beyond 4 slices you approach the large gap.

Week 12 - Thursday session : A light dinner but more permissive ( deviation possible! )We'll now see what you can eat dinner . But you read it , I indeed wrote " gap " in the title of this email because this event is also possible during the dinner. But beware! Keep in mind that the gap is still a procedure of exception! Especially if you have already " taken some liberties "at lunch ... If so , your dinner will obviously take note!Because you're not really allowed to accumulate in the gaps on the day . This depends , however, the magnitude of missteps . If you made a big difference , keep quiet for at least three days prior to reoffend. However, you are authorized to a small gap day. And if you have done two or three, consider that you have crossed the red zone as if you had made a great difference . The differences are hence manage the day to small and large for the week . In other words, the mistakes must be spread over time to allow your body to collect them without causing damage .Because if you overdo in this area , you may not only awaken the needle of your balance, but also and above trigger decreases as ( fatigue , pump stroke , sleepiness ...) that will remind you of bad memories . Dinner in the Montignac method is generally carbohydrate -protein. In Phase I, it is advisable to make no fat intake unless acted fish . If you go into Phase II , some fat you are allowed : you can put olive oil and grated cheese ( parmesan / gruyere ) on your spaghetti on your Basmati rice . Avoid saturated fats , however meats.If you want to associate one or two slices of bread , it is quite possible but again does not exceed the three tranches that will be perfectly acceptable If your dinner consists of a thick soup of vegetables . Finally, remember that Phase II is a stabilization period: Your order will not be losing weight, but do not get it! And in any case, to keep online and health, never go above a resultant blood glucose greater than 50! You know now that you can choose whether or not begin Phase II according to the menus that are available in meals and shopping lists. If you 're not sure it's the right time , do not hesitate to ask us to verify your notebook thinness for us to control your progress .With the program Montignac , you 'll rediscover the joy of eating and cooking ... Do not believe , as some feminist fundamentalists are clumsily suggested 50 years ago that it is degrading to cook . Instead , cooking is a genuinely love and respect for oneself and against others, those we love and will of course thrilled to rediscover a way thanks to you Food balanced family , health benefits and especially so tasty and delicious dishes that your grandmother.

Week 12 - Friday session : Drink with moderation and enjoy !We arrive at the end of the twelfth week! Together we will drink to your success! And speaking of liquor allowed in reasonable quantities during Phase II.It is possible that you have to drink an aperitif with family or friends. In this case, your privilege natural fermentation alcohols like wine, champagne, sparkling wine ... and you banish alcohol distillation as whiskey , gin, vodka ...I will learn a simple rule to respect and to reiterate to all your friends: never drink alcoholic beverages on an empty stomach ! It is unfortunately firmly rooted in social habits , so that an enormous metabolic error! Know instead must always eat before drinking an alcoholic beverage !Because to avoid alcohol flows directly into the blood, it is essential to eat something before you drink! And preferably proteins or fats.Therefore I encourage you to dig in almonds, cubes of cheese , peanuts or sliced sausage before bringing the glass to your lips !At dinner , you wait to have eaten the entry before starting to drink wine . The longer you wait the better it willBecause over the stomach will be full of food , less harmful effects of alcohol will be felt !Let me remind you one last time, that menus and shopping lists necessary for the implementation of Phase II are now available. If you are satisfied with your weight loss , I invite you to begin this phase of stabilization . If you 're not sure it's the right time , do not hesitate to ask us to verify your notebook thinness for us to control your progress .Depending on your age , you can give a glass of good red wine at the end of each meal and during the weekend , if the meal is more generous you can drink up to two glasses of red wine 10 cl ( 3 men) without it being really bad for your weight . However , you should consider this as a standard deviation. Once you exceed this limit, you 're

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inside the red zone at the large gap will mean that you had to submit to relative abstinence you satisfied with a small glass per day for at least half a week.

Week 12 - Already the weekend: Your assessment of the week 12Today 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 13 - Monday Session : The art of maintaining its shapeToday we begin a week that will be the tone , since our goal is discover the best tips to maintain the shape and stay healthy. The issue that we always ask is what is really the impact of exercise in weight loss . You should know that contrary to what you were told, neither sport nor physical activity do lose weight directlybecause of the nickname that would be so calories burned . However , it is certain that the exercise may indirectly promote weight loss.For when you move or you practice a sport regularly , your muscle mass tends to strengthen and grow , which has the effect of increasing your basal metabolism is to say the level of your resting energy expenditure . Furthermore it was shown that sustained physical exercise improves the body 's sensitivity to insulin, Which amounts to reduce the impact of the key to weight ... hyperinsulinism. But what sports to choose ? You practice , no doubt , from time to time depending on the circumstances and seasons some traditional disciplines like swimming , biking , skiing , tennis and , what is within reach of everyone, jogging. I want you for my share of praise for a new original sport , easy to perform and very complete ... Nordic Walking. She played with sticks , a bit like skiing.While walking classic requesting only the lower limbs , Nordic Walking can activate channels in muscles and joints of the whole body. In addition , the outdoor sports that can be practiced anywhere and at any age , is aimed at both beginners as sporting confirmed . By following the dietary principles that we have discovered together in the program Montignac and practicing a minimum of physical activity, I can assure you that you will maintain a excellent level of fitness ! Good week and tomorrow to talk about the power of sport that you are becoming .Please note that with regard to physical activities, this is not the intensity of the effort that counts, but rather the regularity. Better to move or practicing a little every day 20 or 30 minutes once a week for three hours . Especially do not try to push yourself , because it could be dangerous, especially after a long period of inactivity. Warm up before exercise and always start slowly . You have your whole life to move

Week 13 - Tuesday Session : Eat for the effortYesterday we discussed the importance of regular sport to keep in great shape . Today we will talk about thespecific diet before , during and after exercise. To move , your body obviously needs energy . Once you begin to exercise , your body will therefore seek primarily to glucose which need glycogen in liver and muscle tissues where it is stored. But these reserves are not always sufficient . Therefore, to avoid reduction plan , especially if it is an endurance sport should be given the " fuel " added through diet . The most appropriate in this case are the dried fruit because they are rich in rapidly available glucose.But this is obviously to select only those with a low glycemic index , which is the case of figs , apricots and prunes. We therefore avoid the dates and raisins with high GI. Dried fruits can be eaten for breakfast with cereals or just after food . But when you do sports , they are particularly indicated before , during and after muscular effort . And eaten with almonds , hazelnuts , walnuts, cashews or even apples , they can also be a small meal high in energy , which remains very low glycemic index .If you 're brave , try practicing your exercises in the morning, even before breakfast . For your glycogen was

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depleted during the night , your body will tend to get the energy it needs in the body fat which could accelerate your weight loss.When you do sports , it does not necessarily translate on the scale! For you must know that fat weighs less than muscle. But physical activity to develop muscle contributing indirectly to reduce fat. Your weight does not necessarily vary but you may be surprised to win a good size and ability to return pants that you pressed a little too ! For an equal weight , your body will be thinner and thinner your figure !

Week 13 - Thursday session : The influence of vitamin CI take this week entirely devoted to your tone to remind the influence on our form and our general health of the vitamin best known : Vitamin C. It has been scientifically demonstrated that Vitamin C had the capacity to boost the body's defenses and enable them to fight against infections but also certain viral diseases such as colds and even influenza. But we must know it also helps fight against stress by stimulating the production of certain hormones . It has also shown that it promotes the absorption of iron and ... it protects from tobacco .Although the panel discussions on the potential harmful effects of excessive consumption of vitamin C are not closed, some studies suggest thatexcess vitamin C can promote the development of kidney stones. In moderation it! Conversely, there is evidence that a deficiency of vitamin C can cause some problems recurring in particular: fatigue , shortness of breath on exertion, drowsiness , or muscle pain.But where to find the vitamin C your body needs ? For most people , the sources of vitamin C are citrus summarize : oranges, lemons , tangerines and grapefruits... While some fruits contain much more. This applies, for example, Kiwi which is four times richer vitamin C than an orange weigh less !Furthermore, Vitamin C is not only present in fruits as is too often believed . It is also found , sometimes in large quantities in many raw vegetables such as peppers, red cabbage , watercress, or parsley and basil . It is finally found in other types of foods such as liver and kidney.See you tomorrow to talk about another key nutrient in the form, magnesium .

Week 13 - Friday session : Especially not overlook magnesiumThis week as you know , is dedicated to all the right decisions that can enable us to maintain our form at the top. All these recommendations are obviously useful for all program monitoring Montignac ... but as the good eating habits you have taken with me , they will remain valid and relevant to your life . Yesterday, we discussed the role of vitamin C , and today we will talk about a micro nutrient that is particularly important, magnesium. For all studies show that Women are generally deficient in magnesium : magnesium consumption of French women is on average 210 mg per day , while the recommended dietary allowances are 330 mg . And this deficiency is usually manifested by fatigue, cramps, arousal , stress and sometimes also by spasmophilia... That is to say anything that might upset your future state of fitness.It is therefore important to monitor your intake of magnesium. Is it necessary to recall that modern eating habits , which include eating a priority, refined foods and industrial products to the detriment of whole foods and natural result of a chronic magnesium?As you can imagine , the recommendations of the Montignac lead to choose foods that are naturally rich in magnesium.But it is good to know the foods that contain the most. Among the good candidates to meet your daily intake of magnesium , it must include wheat germ (400 mg/100 g ), almonds (260 mg/100 g ) , legumes (160 mg/100 g ), nuts and hazelnuts (140 mg/100 g) or brown rice ( 140 mg/100 g ) and oats ( 130 mg/100 g ). Remember finally that dark chocolate over 70% cocoa also contains magnesium in significant quantity... A good reason to indulge regularly agreeing that little sweetness .Stress triggers the secretion of the hormone cortisol, which has the effect of increasing blood sugar and consequently insulin , which as you know, is a factor in weight gain or at least resistance to weight loss . Good magnesium intake through the foods mentioned in today's session , so you can help contain outbreaks of stress. Because the woman is much more sensitive to stress than men. Its possible magnesium deficiencies make it therefore more vulnerable .

Week 13 - Already the weekend : Your assessment of the week 13Today 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 hand and between 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

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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 14 - Session Monday : Cheese Is your weakness?We will devote this entire week to the pleasures of the table and eating a lot of happiness while maintaining his weight loss goal . Because unlike other regimes the Montignac Method , part of what I call the " food nutrition ". And to start talking about the cheese is one of the jewels of French cuisine ! In the eating habits of our country , the food is often used as dessert after a meal. The cheese course is an integral part of Montignac , but it is worth recalling some of the rules about it. Of course , you understand that it is only allowed during your meal protein- lipid .My recommendation is that you choose instead the hard cheeses such as Cantal, the Tomis Savoy or the County. This obviously not exclude some foreign cheeses ( Mimolette , Gouda , Edam ) or the famous Spanish Manchego . All other cheeses are naturally welcome provided they are well drainedI think including Camembert but also to all goat and sheep and in particular to Roquefort. For those of you who are rather fond of fresh cheeses , choose only the curds, and keep several days before eating , throwing water on a daily basis because they must be well drained . But do not eat more than once a day because they are still wet , and the liquid they contain, Whey is more commonly called the " whey "is insulinogenic. That is to say that he tends to react as a food with high glycemic index . So there is a risk factor for weight gain or at least in terms of resistance to weight loss. A final recommendation : Whole milk products ( milk , butter, cream, cheese ...) are composed of saturated fatty acids, Which will store more easily and are particularly daunting for all those who tend to have a cholesterol a little critical . Consequently , only the cheeses (especially raw milk ) for which the fat has been so modified , deserve a prominent place on your table . I wish you a great start this week and to whet your appetite , let me point out that tomorrow we will talk about the pastries.To accompany your cheese , I usually recommend the bread. Only a true slice of wholemeal bread Montignac is tolerable because of its low glycemic index (34) . If you do not have at your disposal, you have two options: eat your cheese with a salad, you 'll see that the combination is quite smooth , or, alternatively: enjoy your cheese spread on a hard cheese . The joy of dining is then guaranteed.

Week 14 - Tuesday Session : Allow yourself a cake from time to timeAs part of our week dedicated to the pleasures of the table, we will now take an interest in a subject that will make you , I 'm about , drooling : Good French pastries. They have the reputation (well deserved) of being the best in the world. Because even if they do not conform 100 % to our principles (and fall into the category of discrepancies) , they are a delicacy and exceptionally light compared to the " suffocating Christians "that you used to abroad. Therefore , if you 're in a good restaurant , or a celebration , if you buy a cake at a real pastry , you'll be able to always make you happy while remaining almost reasonable . Certainly It is indeed a gapBut you'll always have the opportunity to compensate by consuming food prior to low glycemic index , as is the rule in phase 2. But the ultimate is of course to make your own cake " house " ... in Montignac. It's easy! You just need ignore the sugar , flour and butter to make sure you keep a low glycemic index foods. For that you may enjoy the use of fruit ( eg foam ) , eggs , chocolate 70% cocoa , cream cheese ( well drained ) or soy yogurt , almond powder and hazelnuts but also fructose .Test and treat yourself with chocolate mousse and raspberries Montignac , whose GI is so low that they can be consumed in Phase I. And rejoice, if you went in phase II because you now have the opportunity to broaden your taste . Prepare your pastry so you inspiring ideas that I published in " revenue ". They awaken the gourmet in you , without any risk to your new line.The chocolate cake Montignac is a good example of easy to make pastry . But the secret of this cake low glycemic index so that it is very soft lies both in the choice of chocolate (70 % cocoa minimum) and preheat the oven , which must be as hot as possible ( 250-300 °) in which you do let cook a few minutes preparation . But be careful , given its fat content , this cake was obviously a place in a protein- fat meal .

Week 14 - Thursday session : Know face a little hungerThis week we celebrate the pleasures of the table ... And after the great pleasures that are the cheeses and pastries , we now speak of the smallest , like the occasional snack that we agree when a slight feeling hunger is felt , for example in the middle of the afternoon . It's tea time : only then can we put in their mouths without running the risk of making a difference ?First a reminder, even though he now second nature , because after 14 weeks of the program Montignac , these are basic rules that must necessarily be perfectly acquired. It is of course never fall for a VienneseA conventional pastry or biscuits standards and even less for energy bars or falsely say chocolate. In fact, they contain only 2 or 3% of chocolate, chocolate and very bad at that. Overuse of such products is also a major factor in weight gain excessive in our Western societies . These

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foods are in fact real food disasters . Because they have a very high sugar , glucose syrup, corn and wheat , modified starches and other bad fats. Everything leads naturally to a very high glycemic index (plus or minus 95) . The ideal alternative is most often the apple that is a food that satisfies the virtues . But more broadly, we can also recommend all fresh fruit rather than any gadget food to fashion. And for those who prefer dried fruit , apricots , figs or prunes are excellent options, but do not exceed three or four pieces at most.And if , for tea , if you want a salty , let the chips fall course , tortillas and other sweets aperitifs . A boiled egg is probably the best choice. But you may be able to prefer a small handful of nuts like almonds, cashews or hazelnuts . You see , a dozen nuts to 16 hours you will wait until dinner well ! However , if you follow carefully the recommendations of my program, you should develop a sufficient fullness to go from lunch to dinner without having the need to take in the event .Tomorrow , to end our week on the pleasures of the table, we see how to remain faithful to the principles of the Montignac method at parties and receptions ...Do not take any snacksWhen hungry it is possible to put something in your mouth without making a difference . Avoid especially the pastries !For some people , the taste may be related to professional practice (called colloquially " take a break ") rather than a genuine need for the organization. If this is your case , eat only the foods recommended in the session today . But you should also know that a bowl of tea or herbal tea has virtues identical and can allow you to take a break without eating something .

Week 14 - Friday session : We do not relax during the holidaysWe conclude this week by a perspective which is always nice festive meals , which are also often dinners . They are usually the key step of a family celebration or social work . But whatever the purpose of the festival there is no reason that you let go. For you must not, and this , in all circumstances , remain vigilant. In a restaurant, for example , always ask what you Salad is served without croutons, and your steak without bread crumbs. Specify the server you are allergic to gluten in the flour or potatoes . Believe my experience, it works every time . The server will manage always sympathetic to your satisfaction . Adopt the same behavior in your friends and if the choice is not as easy to try that restaurant leave quietly in a corner of your plate what you seem to be inconsistent with the methodOr too rich .At cocktail parties and receptions , wait as long as possible before you start drinking alcohol. Always eat before drinking, a small piece of cheese for example. If you give an alcoholic drink, choose wine or better yet if any, of champagne. But if you decide not to drink alcohol , and that automatically makes you a drink in his hands, accept it politely and quietly drop it somewhere. The toast to the charcuterie, foie gras , smoked salmon or with vegetables such as mushrooms and asparagus can obviously satisfy you, but on one condition , that you got rid of their base bread. You can also enjoy the sausages, cheese and olives that are usually found in the cocktails.Finally, if you think you'll be unable to resist the buffet anticipate before you go to the reception , eating something hearty One or two boiled eggs for example !I wish you a great weekend and look forward to seeing you tomorrow for your weekly balance sheet .Take a drink when we empty stomach causes a metabolic disorder that can counteract the slimming future , or even contribute to weight gain. To counteract this phenomenon , should therefore, before drinking, always eating a food protein , or fat like cheese or salami. This has the effect of closing the pylorus , the sphincter that separates the stomach from the intestine. Alcohol will lock in the stomach where it will be more easily degraded than if made directly into the blood to either the liver do its job .

Week 14 - Already the weekend: Your assessment of the week 14Today 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 !

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Week 15 - Monday Session : Alcohol in the Montignac MethodToday, throughout the week , we'll talk about the place of alcohol within the Montignac method .Wine , whiskey , beer ... Alcoholic beverages are an important consideration in our daily lives for reasons cultural , familial , social and even professional .In the practice of Montignac all alcoholic beverages are not treated the same way . The wine , under certain conditions , is accepted, beer , it is tolerated within limits . Regarding all pure alcohol (Whisky , Gin , Vodka and other Cognac) , they are totally excluded. The wine will remain for us the reference . But you should know that drinking beyond a certain quantity , it can be an additional factor of weight gain . In the method , it is possible to maintain relative consumption without endangering the thinning , but provided you follow certain principles .The wine , because of the alcohol it contains is an energy that will immediately be a priority use by the body. Meanwhile, the metabolism slows . The use of stored fat as fuel is interrupted and the process of glucose supply is stopped . The slimming process is suspended. If the contribution is important , it may even be in a state of hypoglycemia but also gain weight. This phenomenon occurs especially when you drink in excess and you drink on an empty stomach . Conversely when the stomach is full , with proteins and lipids in particular, alcohol is metabolized more slowlyAnd if the doses are small , the phenomena that I just mentioned do not occur .You can drink wine ... but in moderation and within a simple but essential : should always eat protein or fat before. It's your choice : cheese, sausage degreased , boiled egg , some almonds, cashews, olives etc. . All the food we have spoken and have the distinction of having a low glycemic index .Tomorrow to see in detail what moderation means .If like many vacationers , you enjoy the anisette , by the hot summer in particular, so take a few minutes before accepting a glass to analyze the composition on the label , and in particular to discover the bad carbohydrates associated with alcohol. Now that you are familiar with the dietary rules which is based on my method, you will understand why I express strong reservations about its use !

Week 15 - Tuesday Session : Your consumption of wine and champagne in Phase IIToday is the feast ! As you will discover This changes the time between Phase I and Phase II level of consumption of wine and ... champagne. Whether you're still in phase I or phase II already , the day's session will therefore necessarily give you thirsty ...In Phase I , as you know, you have the opportunity during the meal , consume a glass of wine , or about 10 cl , respecting the order which is do so as late as possible after eating foods.In Phase II, you are now allowed , if you feel like it of course , two glasses of wine or three , counting a possible appetizer, spread over an entire meal , which will obviously exceptional ( meal Day , Sunday ...). But my recommendation is to always focus on red wine. Because it contains polyphenols which are extracted from seeds and shell of grapes . Indeed must know that polyphenols are powerful antioxidantsMuch more powerful than even the best of them , vitamin E. Furthermore , we showed that red wine was even able to indirectly promote the thinning, insofar as it improves insulin sensitivity .Studies have shown that among alcoholic beverages , only wine had virtues appetizing . So prefer to drink wine that is red or white. But as you know the king of white wines , Champagne is because the double fermentation, which has been in its manufacture involves the production of a true spontaneous generation of micronutrients for good health. But be aware that all other Sparkling Saumur ( 5 or 6 euros a bottle ) are manufactured in the same way in terms of double fermentation , so they have the same advantages as the champagne .

Week 15 - Thursday session : Moderate your consumption of beerBeware beerWe might think that the low rate of alcohol in beer makes it less dangerous for your online but not counting on maltose , which consists of a sugar whose GI is 110! Today we continue our tour of alcoholic beverages , by looking at the most consumed beverage in the world , beer , whose production is five times greater than wine .If you're a beer lover , I may disappoint you by telling you that you can consume with great moderation. Because even if it is low in alcohol ( two to three times less than wine) you drink even more than wine . It contains a significant amount of maltose ( 5% ) , including the glycemic index , you may know, is extremely high (110 ).If you do not like the wine and your excess weight is not excessive , there is no obstacle that you drink 25 cl of beer at the end of a meal , even in phase I.But what is even better is drink beer without alcohol. As it undergoes a fermentation very short has the advantage of not containing little of maltose ( 1.5 % instead 5). It can be for lovers of beer , a perfectly acceptable alternative .Anyway , stick to this fundamental principle : Abstain from drinking beer on an empty stomach, without food , with the exception of a nonalcoholic beer. The big problem with beer is , again , maltose . Then, in respect of your weight loss , or its continuation , stay reasonable and do not cheat !Good day and tomorrow to talk about so-called alcohol " hard ".If in phase I, I recommend not to drink a beer more than 25 cl , your entry into Phase II allows me to ease some of this rule. You can now give you 33 cl of beer per meal at the end thereof , while failing you , of course , drink beer when you 're sober.

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Week 15 - Friday session : Say no to alcoholWe arrive at the end of this week devoted to the possibility of consumption of alcoholic beverages in the principles of the Montignac method. You know now that it is possible under certain conditionsTo consume wine or beer . But for this final meeting devoted to this theme on the subject, we will discuss the spirits , or more broadly the alcohols are called " hard " or " strong. " So? Can we drink ... not even a little ? My answer is categorical : it is not !I 'll tell you why ! Alcohols "hard "as the Whisky , Cognac , Gin , Vodka, but also the Pear Plum , Anisette or , as aperitifs interrupted fermentation ( Porto , Pineau ...), n Have , unlike wine , no interest in metabolic. They are totally useless to the body and even perverse , as well as sugar for example . In use , even a little , is very unhealthy . And if it is in excess, this leads inevitably a risk of dependency .The digestive as appetizers are subject to the same restrictions . For pure alcohol after food is also wrong at the beginning, Although one can imagine that their negative effects are slightly reduced on a full stomach. But the problem is that generally when there is agreement a tract , it also took the drink and drank wine during the meal ... The area is largely completed DANGER.We therefore conclude this week by saying that the only alcoholic beverage that is both good health and may help improve weight loss , the red wine. But in moderation of course !You understood that what was positive in the red wine polyphenols was . But we know that all red wines have different phenolic content . Because it depends on several factors. The first is the grape . Those who contribute the most polyphenols are Merlot , Cabernet , Syrah and Pinot noir, but also lesser-known varietals such as Tana , Grenache and Carignan . Some varieties do not provide practically. These include the Gamay grape with which it is yet the famous Beaujolais. The second factor is the length of maceration of the grapes after the harvest. The minimum is three weeks , but more is even better. The council is very useful if you want to buy a bottle of wine rich in polyphenols : choose wine as dark as possible ! Place the bottle near a light source : If the liquid you seem a little pink , this is not good ! If the color is dark or black, it's perfect !

Week 15 - Already the weekend: Your assessment of the week 15Michel 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 16 - Monday Session : The bread starts to tableWith a GI of 70, white bread no longer find a place on your table . Only the bread made from wholemeal flour can be part of your eating habits.We will focus this week in one of the jewels of French cuisine , I am willing to hear about bread. If the center of our tables for generations , its quality did not rely less heavily degraded. Whether or industrial bread from that produced by certain unscrupulous bakers , white bread has become an unsafe food .Lobbyists bakers , millers and some nutritionists still want us to believe otherwise , but Today bread is not good for health and can help you grow. For white bread has a GI of 70 , and the bread that you use to make sandwiches can even go up to 85 . Most of the time, the results of bread are not the brightestBecause its GI is almost identical to that of white bread because the flour is largely refined.Fortunately we still have the wholemeal bread that I urge you. I guarantee same one that I entrusted my name has a glycemic index of 34 ! However, I invite you to beware of the bread "integral "to be found in supermarkets : its composition much more like that of bread, and the term " integral " is nothing but a marketing presentation . Its GI is far too high to be acceptable in the context of the Montignac method .

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As for wholemeal bread found in the shops Bio , if done correctly, the IG is the best 45 . But beware of pseudo integral bread made from flour popular in these shops is dietetic flour Lemaire. For this meal , which claims to be more digestible due to a very fine grind is thus a GI very close to that of white bread.I wish you a great week and look forward to seeing you tomorrow to tell you when is the bread can be on your daily menu .A wholemeal flour contains all the components of wheat grain. While the vast majority of bakers are unable to offer this type of product, because the mills in which they buy do not build . It is only the shops that can get dietary bread or whole wheat flour but make sure it is not flour Lemaire. Choose preferably sourdough bread full natural because it also helps to lower the glycemic index .

Week 16 - Tuesday Session : When can we eat bread ?You know, this week we talk about the bread and our day's session will help you know when it is possible to eat and when it is better to ignore .As I said yesterday, bread lost its credentials in nutritional, Since all the breads made from white flour or whole wheat flour have a high GI .If you are in Phase II, I invite you to continue to observe good habits from the beginning of the program. Phase I grants to wholemeal bread a prominent role in the carbohydrate- protein breakfast . In the evening you can also eat a bit but only as an accompaniment to dinner carbohydrate and protein. In the stabilization phase ( phase II ), certain rules are flexible. You can, for example , now allow you full bread at breakfast protein- lipid. But to put all chances on your side , it is better than it is with "real full Montignac bread "that the IG is 34 and that you limit you to a slice or two. Similarly you can use for snacks , but with food handpicked : chicken , turkey, tuna in brine , smoked salmon , salads , ... We will discuss this in detail at the end of the week. But I urge you not to abuse so far full of bread , because even if you use a bread GI 34, should know that its concentration is very high carbohydrate. Also , always make sure you do not consume without your knowledge . For it may indeed swallow a hidden form in the restaurant or at reception ( croutons , bread crumbs ... ) . Have a good day , and look forward to seeing you on Thursday to discover what lies behind the " true bread full Montignac .A good tip to reduce slightly the glycemic index of bread is to toast . This contributes to dehydration of the food and allows some degradation of starch . If you are looking for alternatives to bread , opt for rye crackers if they are rich in fiber (at least 24 % ) , and then the German black bread ( pumpernickel ) rye. But check first that they contain no sugar or added fat .

Week 16 - Wednesday Session : 10 golden rules of the MontignacEvery 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 16 - Thursday session : The full story of the true bread MontignacIf a food flagship of my method , it is necessarily the " real bread full Montignac . And today I want to tell you about it in detail because its development has never been my objective marketing and sales , but the need to respond to a legitimate expectation of all those who have adopted the principles of the Montignac method.It's been 23 years since I wrote about in my books bread ideal low glycemic index , which is in line with the principles I advocated in my method . And you 'll be surprised to learn that the " true bread full Montignac - which the IG is only 34 - is only available since 2008. Because it took me so long to solve two major problems inherent in designing such a product. Besides the selection of a species of wheat rustic rich nutritionally , I needed first find millers can produce a true wholemealThis requires a process in slow, with mills in the former ( at rough grinding stone ), which had until then completely disappeared.The second problem was to get their hands on professionals with baking know- how and skills to make bread the oldProcess, which lasted seven hours , the same as our ancestors did before the French Revolution. Only after two decades of research and failed attempts that the conditions necessary for the fabrication of true full Montignac bread were met . I finally have the pleasure and pride today to propose a single food, of

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exceptional quality .If you would like more information about the " true bread full Montignac , " I invite you to take a turn in the bonus program , where its history and its nutritional value will be presented in detail.I remind you that it is possible to order the " true bread full Montignac "directly on the Internet at the following link : www.pain -integral - montignac.com . To optimize the cost of transportation , you can order several at once . Prepare small packages filmed with the number of slices you need per day. So you can go out every night of your freezer the amount you'll need the next morning.

Week 16 - Friday session : Tips for a biteI propose today to learn how to concoct a " snack "way Montignac . If for some reason or another , you do not have time to prepare a lunch normal you prepare a cold meal based foods low glycemic index and very low.You can have advance a " mess " in tune with your eating habits. You have two types of meals at your disposal ...The snack protein- lipid, you will combine in an airtight plastic box :Protein ( luncheon meat, tuna packed in water , boiled eggs, ham, mozzarella , feta or Swiss cheese ) .Carbohydrates glycemic index less than or equal to 35 ( cucumber , avocado , tomato , endive , lettuce , lentils, chickpeas and fruits which the IG is compatible ) . In Phase 2 , you can even add basmati rice and spaghetti cold .Lipids which, apart from some fats associated with proteins , will be made by a dressing made from olive oil .The snack carbohydrate- protein may possibly constitute a " sandwich Montignac " the ideal is obviously to use "real bread full Montignac "that the IG is like you know 34 . Place between two slices whole low GI carbohydrate ( salad, for example) and thatlean protein ( ham , chicken , turkey ham Ecouen ... ) . If you are in step 2 you can even put tuna mayonnaise or cheese.In one case , as in the other , you have the triple satisfaction: Eating a diet consisting and satiating, Enjoying a meal on the go at once original and tasty , To respect fully the principles of the Montignac method.If you do not have time to prepare your lunch at home, buy at the supermarket or catering food to eat on the run. You can also enjoy greasy meats , veggies, a single serving of cheese or two or three squares of chocolate over 70 % cocoa . Or the Bündnerfleisch , smoked salmon , boiled eggs , fruit , almonds, nuts or olives .

Week 16 - Already the weekend : Your assessment of the week 16Today 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 17 - Monday Session : A strategy against celluliteThis week , I suggest you approach a topic of enormous interest since these women Cellulite. Together , all this week we will discuss a number of possible solutions to prevent its occurrence and prevent them from gaining ground on those areas of predilection are the buttocks, thighs and stomach!First , why cellulite develops Does it affect our body? There are four distinct factors of appearance :

A predisposition most often linked to heredity . A hormonal imbalance that can occur with puberty , but also with pregnancy and menopause. A unhealthy lifestyle. Of bad habits, including excessive consumption of high GI carbs .

So now , what advice can be given to prevent the appearance of cellulite and limit development?My first advice is obviously toavoid any form of delinquency food. The best way to achieve this is , you guessed it , comply with the principles of balanced Montignac method .My second board , is particularly valuable if you suffer from circulatory problems ( swollen legs ). In this case it

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should beavoid taking baths too hot and not too long exposed to the sun.Another tip: Avoid wearing clothing and underwear too tight so as not to impede circulation . The tight jeans for example !Finally , to fight against cellulite It is recommended to practice a sport regularly such as swimming , jogging , cycling or even skipping ... And know that everyday gestures the most effective plan is to climb the stairs two .Another possible cause of the appearance of cellulite can be psychological. I therefore invite you to learn to manage stress by practicing yoga or relaxation therapy. These disciplines are a great aid to relaxation and relaxation. Besides , if you also have tips or personal advice to share , please enjoy all program participants by posting in our forum .

Week 17 - Tuesday Session : Fighting effectively against celluliteWe continue this week our attention on ways to fight against cellulite, get rid of it even when it is installed.Yesterday we reviewed the four main factors of cellulite that are , for the record : natural predisposition in women, hormonal imbalance, bad eating habits and unhealthy lifestyle. I propose that we dedicate today to the last two factors because it can interrupt or even reverse the process of evolution of cellulite. Of course , it will take further steps in parallel , but be aware thatIt is never too late to act. It is not because the cellulite has installed it must remain forever.You go first work to correct any excess weightBecause fat reserves increase the cuts generated by cellulite . When we got rid of his excess weight, it is easier to judge what is really due to cellulite , especially in its aesthetic appeal . You will then consider any local treatment, such as a cellulite cream .And to fight against venous insufficiency , commonly called "bad traffic " which is fairly common among women " for cellulite , it will , as we mentioned yesterday , avoid sedentary lifestyle and bad habits of modern life : clothing too tight , too hot baths and prolonged exposure to sunlight without end .Medical treatments may also lighter handy. But often cures for grandmothers such as the Abbot Jouvence Soury , backlash of the abbot Perdrigeon or extract of horse chestnut that are most effective. They can be found in almost all pharmacies .In the fight against cellulite , you will get more results by doing a physical activity also supported! Move every day sulking elevators , escalators and at home , jump rope ! And two to three times a week, play sports like Nordic walking, cycling , or swimming . Physical activity accelerates the normalization of insulin function . Thus, you will continue to refine your silhouette, to fight against cellulite and remain calm ! It is never too late to start , and this effort does that profit!

Week 17 - Wednesday Session : 10 golden rules of the MontignacEvery 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 .

Week 17 - Thursday session : Creams and Cosmetic SurgeryThis week , we are still interested in the bane of many women, cellulite, as well as ways to prevent its onset and development. Today we'll talk about cellulite creams meant hunt and a solution to eradicate extreme cosmetic surgery.While creams may help you in your approach and smooth your skin, they will prove effective if you apply the same time the principles of common sense about your diet and your lifestyle I 've suggested earlier in the week .I recommend creams containing caffeine which, in general , manage to correct the appearance of cellulite surface . However , beware of massage too support because they tend to aggravate the situation.Besides these massages with creams , it is not advisable to use other methods. It is possible to combine curative approaches such as lymphatic drainage , or the mesotherapy cellulolipolyse . If despite all these solutions, you do not get the desired effect , I suggest you try a course of cod liver oil. Yes, many people have reported that the cod liver oil - or shark - taken orally could reduce cellulite . Of course , we must have courage to consume this drink, but that would be not to get rid of his ugly orange skin ! If you are interested , we will spend tomorrow's session to detail and the implementation of this type of treatment .The ultimate solution to get rid of cellulite is cosmetic surgery. But we must have the courage of course , and most importantly, the means! If this option appeals to you, the first thing to do is obviously to consult a practitioner who specializes in aesthetic medicine. It is he who will indicate the nature of the intervention that

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suits your situation and the results you can expect .Tomorrow to discuss our treatment of cod liver oil .To fight against cellulite, there is another technique: Endermologie . It is a mechanical massage that can bring temporary relief to his disappearance . For this we use a special device that starts treatment softens and smooths the fibrous tissue . If this technique does not suck the fat , nor burn it , it has the positive effect of decongest fat cells and stimulate circulation . Coupled with an appropriate diet ( like that of the Montignac method ) and the practice of physical activity , this technique can help eliminate cellulite.

Week 17 - Friday session : A little cure of cod liver oilAs promised as part of our week against cellulite, we are considering today 's interest to follow a course of cod liver oil ... First , let's see exactly what is the cure ? These consumed daily for at least four months the equivalent of a tablespoon and a half of cod liver oil. I confirm that food intake must be conducted in accordance with the principles of the Montignac method . This oil is an omega 3 fatty acid 100% , so it may very well find its place in the carbohydrate -protein meal such as breakfast .

Why does it work? The scientific work of Grosco Belzung and have demonstrated that consumption of fish oil reduces body fat ( cellulitis), including those of the abdomen .In my entourage some people who are bent on this practice have obtained encouraging results. They swallowed their daily ration of cod liver oil by the rules of my method and found a medium-term reduction in their cellulite layer . If you want to try , it will obviously be to arm yourself with courage, because the cod liver oil does not taste very nice . If you want to experiment , then place the divine potion into a cup or a pot of yoghurt disposable swallow in one gulpWithout breathing (or you pinching the nose) then pack in the lemon juice without sugar, you have previously prepared ! With a little determination and a lot of discipline, you'll get there can be ...Alas, in France , unlike many other countries like England, it is increasingly difficult to get the cod liver oil bottle. It is often empty-handed from the pharmacy and specialty stores in dietetics . You must therefore make a quick trip across the channel , or else you get on the Internet, Anglo -Saxon sites in particular ( cod liver oil is said in English, cod liver oil) ! Do not take capsules mainly because it is too expensive . The daily dose indicated above is indeed the equivalent of 30 capsules.Last recommendation do not experience if you are pregnant because the fish liver oil is too rich in vitamin A.The readers of some of my books showed me that they have lost their cellulite AND breastfeeding following the principles of my method , which was not the case when they were only breastfed (without changing the way food ) . It is therefore the conjunction of two factors that repels the nasty cellulite ! Expectant mothers and lactating women, for you to enjoy !

Week 17 - Already the weekend : Your assessment of the week 17Today 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 18 - Monday Session : When menopause adds his two centsWe will devote this week of the new method to Montignac different elements that can disrupt your future weight loss. Start today with a subject that affects and concerns all women, Menopause.On the occasion of my consultations, I have followed numerous women who, at the time of menopause, tended to gain weight. And when she gains weight at this point in her life she will always be the temptation to accuse her hormones : those who have disappeared if it does not follow hormonal therapy or those taking it now so it s ' is prescribed a ! But the medical experiments conducted on this subject have clearly shown that women who take pounds at the time of menopause , with or without replacement therapy , are always those who had already overweight at the

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base...

The conclusion is itself: Menopause is not a determining factor in weight gain, it is instead an " aggravating factor ". And the bad news is that all those extra pounds tend to move very quickly in a few months! In fact , during menopause, the body's physiological changes result in metabolic changes that cause storage of fat reserves. And as the pounds are always more difficult to remove after menopause due to hormonal disturbances and a decrease in energy expenditure , I always advise women who are able to lose weight before their menopause. Thus, possible weight gain is low, and therefore easier to eradicate.Rest assured however: Menopause is not a disease , it is a normal physiological change in the life of a woman. And the Montignac method has largely proven to be effective, including at the time of menopauseEven if weight loss is a little slower to get. You see there is still good news ...Isoflavones or phytoestrogens, are a good alternative to reduce a large number of side effects of menopause . These products are not hormone from soybeans , they have been identified and developed when it was discovered , scientific studies to substantiate that Asian women had less bothersome symptoms of menopause , due to their high consumption of soy products .

Week 18 - Tuesday Session : Differentiate Overweight and water retentionWe talk this week the main causes of resistance to slimming . And today , we'll talk a factor that initially seem anecdotal , but ultimately proved far more common than you might think ... I mean water retention.Some of you are prone to edema , present mainly in the root of members in the abdominal area and the hands. These swellings behind the retention of water are mostly related to the menstrual cycleWith a peak just before menstruation when the abdomen and breasts are particularly swollen .I also advise you to closely monitor your blood circulation : the treatment with vitamin P (flavonoids) are highly recommended in this case . There are even some who cleverly elevate their beds in their feet . It is good to know also that smoking cessation and lymphatic drainage are excellent against this chronic.To fight effectively against water retention , there are three measures that have proven their effectiveness

First, make sure to limit your salt intake. Do not exceed between 5 and 8 g per day: for this you may want to simply ignore that contains many , like salami . Take also the habit of not always add more salt your food without even having tasted.

Then , it should preferred fish, lean meat, eggs , cheese , avoiding too much salt . Finally , it is important to drink enough waterBecause it is the best natural diuretic . The Vittel water is as

such highly recommended.A little trick that is good to know to conclude our session : the diuretic action of water is more effective when consumed in the recumbent ! This is also a common practice in the Spa !

I strongly recommend diuretics as not only their effectiveness is questionable , but they can cause adverse side effects . They seem to work at first, but they cause a rapid habituation of the organism, they are dangerous because it would continually increase the dose to maintain the same efficiency. And to top it all, stopping treatment usually ends in a worsening of the phenomenon of water retention , which is exactly the opposite effect to that intended .

Week 18 - Thursday session : When weight loss is desiredAs you know , this week we look at different types of resistance that some people may encounter in their desire to lose weight. Because we have found through experience, rapid weight loss depends on a number of disturbing factors.This is particularly true of hypothyroidism, resulting in insufficient production of hormones by the thyroid gland . It is in these small pathologies which result in reduced energy expenditure of the body ( basal metabolism ) and increase insulin secretion insidiously . It affects approximately 7% of women against ( only) 0.5% of men . For those who are victims , monitoring of my method is particularly suitable , but the thinning is desired , of course, take longer to obtain .Another particularly important factor to consider is the difficulty to lose weight quickly is the fact they have undergone in the past many unbalanced diets and restrictiveAs low calorie diets or high protein .If this is your case , you can easily imagine that energy efficiency of your body has changed and that your metabolism has been partly deconstructed. Again , even with a copy of the monitoring method , you may encounter more difficulty than others to find your proper weight ... But hang in there because in strict accordance with the principles of Phase 1, you end up making any sense into your body.Please be aware that by following a balanced nutritional program such as Montignac , you give your body time to find reliable markers to recover to normal operation. So I ask you especially not to worry if your weight loss is not as dramatic as you expected . Be patient in giving you the time and remember that only the result that counts ...See you tomorrow to talk about what is suspicious in your medicine cabinet .If you suffer from hypothyroidism , you should continue to closely follow the principles of Phase I. It is however recommended that you remove the cereals containing gluten (wheat , rye, barley , oats ... ) and replace them with buckwheat , quinoa , soy , and especially rice . Similarly , I urge you to remove the dairy cow 's milk and get away

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with feta cheese or goat . When results have been obtained , you can gradually reintroduce wheat and some dairy products in small quantities

Week 18 - Friday session : Use of medicationsIf scientific research has helped develop drugs to effectively treat certain diseases, they are nonetheless purveyors ofside effects. Antibiotics for example, are widely used in farming because they allow a weight gain of about 10 % in animals. And as the same causes lead to the same effects , it is the same in humans . If you follow a course of antibiotics , make sure that it is justified and sufficiently brief.Psychotropic, Intended to treat nervous disorders , acting directly on the brain that controls balance weight : the hypothalamus. Among psychotropic drugs , there are a large number of best-sellers of the pharmaceutical industry : antidepressants, neuroleptics or tranquilizers... Each of us can be exposed one day or another .

Some antidepressants such as Anafranil , or Tofranil prescribed in cases of severe depression. But alas, they also often have the ability to increase appetite , promote the attraction to the sweet , and suffer bouts of bulimia and snacks . Better instead to use the Prozac or Floxifral not quite the same side effects.

But he should know that neuroleptics such as Largactil , the Melleril the MODITEN and Théralène lead the same harmful effects on your body that antidepressants.

As for tranquilizers and anxiolytics , if you 've used to calm your anxiety attacks , be aware that drugs called benzodiazepines ( Valium , Lysanxia , Seresta , Valium , etc. . ) can cause disorders memory and attention . But they also have the disadvantage ofincrease appetite , causing a certain preference for sweets.In conclusion, when you take medication , show both of vigilance , self-disciplined and able ... like when you eat !Never forget that your good sense should always prevail . A banal pathology , does not necessarily justify the taking of drugs systematically . They must meet a strict necessity. Always ask your doctor if you are still suffering from obesity , stress to him to notify you about possible risks of weight gain associated with the consumption of the drugs he prescribes . Sometimes there are opportunities to substitute other less troublesome side effects .

Week 18 - Already the weekend : Your assessment of the week 18Today 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 19 - Monday Session : The 7 rules of Phase IISeveral months ago you follow the Montignac method and in recent weeks, you may have decided to move in the stabilization phase . Remember that in my method, you decide the right time , especially when you reach your goals by following Phase I, it will henceforth keep them going in Phase II.I thought it was wise to encourage your progress - and also set the record straight - to devote this week to summarize the main principles of this phase II of the Montignac method. For if in the future you Observe the following seven simple rules , your weight should never cause you the least concern.

Rule 1 : Eat only foods with low GI carbohydrates, Less than 50 , and especially very low, below 35 , skipping up on significant variances . It is the process to optimize your royal slimming .

Rule 2 : Always prefer breakfast carbohydrate - protein you had time to appreciate since the program began . However you can , in phase II , add butter or margarine, hydrogenated your true wholemeal bread .

Rule 3 : Be more flexible in the application of both types of meals. You can now add a little olive oil and parmesan on your spaghetti standard .

Rule 4 : Keep in mind the need carefully manage the resulting glycemic meals when , occasionally , you grant your differences . We shall return to -morrow on this fundamental concept of Phase II.

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Rule 5 : Regarding the differences , remember that "to govern is to foresee ! You must anticipate the potential contribution of a high GI carbohydrate , and therefore always use the prior a very low GI carbohydrate to compensate.

Rule 6 : Eat bread ( full) only in the carbohydrate -protein meals and snacks. In the protein- fat meal , the consumption of bread must remain marginal, except in the case of genuine full Montignac bread ( GI = 34) or a cracker containing at least 24 % fiber.

Rule 7 ( the better ) : You have the right to grant extra glass of wine (Exceptionally two ), but never on an empty stomach .Believe me , the application of these seven rules is fundamental to the practice of good stabilization .Phase II of the method is the natural extension of Phase I. In fact, it 's the real Montignac , a way of feeding you that you will keep your online life . Therefore the start of the Montignac method directly in phase II is recommended for all those who do not have much weight to lose or who seek to adopt a " food offering better health and greater vitality. Feel free to spread the message around the thin around you who still need to recuperate .

Week 19 - Tuesday Session : The resultant glycemic your secret slimmingRG is mean elevation of blood glucose obtained at the end of a complex mealBecause of the interaction between different foods that have been on the menu . This concept will allow you to integrate a high-GI carbs in your meal, by destroying a substantial part of its effects on blood glucose, From the moment you eat carbohydrates first low GI.I give you an example : if your meal includes vegetables rich in fiber low glycemic index , eaten first , and high-GI carbohydrates , the RG is running at an average level , especially if the meal contains olive oil , which has the ability to lower blood glucose.To prevent weight gain in phase II This is not to exceed 50 RG. This was long the case in Latin countries , until the consumption of high GI foods invasive of Western diets , resulting in RG meals well above 50 and then generating a weight interposed by hyperinsulinism .To assess the RG of a meal , there is no need to make complicated calculations , you only need to exercise common sense and respect the important principle Always eat a low GI food before eating a high GI food. Similarly , you can choose the most natural and least " altered " a food ( raw food, baked potato in the skin instead of fried ) .In Phase II . You can totally eat grilled salmon with broccoli and potatoes ! All thanks to the resulting glycemic ! You only need to respect the principle of compensation between the potato, with a high GI , and broccoli , which has a very low GI , and eat food in a specific order : broccoli first, then potatoes. By eating broccoli First , there will be a compensatory phenomenon limiting the RG to a level below 50. This fundamental principle is one of the great secrets of weight loss ... and you master them all now !In a compensation formula , the addition of two portions of carbohydrates should not be greater than a normal serving of vegetable , and the portion of high-GI carbohydrates should be two to three times lower than that of low GI carbohydrates . In other words it does not compensate for 500g of chips to eat before 3 Kgs of salad, but eating a salad to offset normal 100g of chips .

Week 19 - Wednesday Session : 10 golden rules of the MontignacEvery 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 basic tool for losing weight : Chart Glycemic Index ! They allow make good food choices focusing the energy of food consumed to burn , to the detriment 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. He is not eating less but eating better!4. Eat your fill of normal amounts , without exaggeration . Eat slowly and calmly.Five . 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 themWe rely on you to keep these 10 golden rules in mind and tomorrow!

Week 19 - Thursday session : Cook the MontignacIn the same way as last Monday, I spoke with you the seven basic principles of the Montignac method in Phase II , I propose to discuss today 7 golden rules for cooking at Montignac.In your space thinness , you have more than one hundred recipes that I Montignac , mostly concocted , tested and validated myself. As you can imagine, they strictly adhere to all the foundations of my method. The kitchen is for me an essential part of the pleasure of eating and I will share with you the real passion of " good cook " for eating .

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Rule 1 : Prefer cooking at low temperatures, preferably steam, to vegetables, but also for fish and even the chicken .Rule 2 : In front of your furnace you should opt for low GI carbohydrates. Emphasize vegetables such as broccoli, cauliflower, spinach and zucchini, eggplants and so on. Consider also the pulses such as lentils , beans and peas, chickpeas , but quinoa .Rule 3 : Make a cross on the high GI carbohydrates : Sugar , white flour , potatoes , corn , glutinous white rice , noodles and dumplings.Rule 4 : Use good fats: olive oil , walnuts , canola , or fat goose or duck have the same molecular structure as olive oil and, when cooked , give meat a great taste .Rule 5 : Butter, margarine, full cream , palm oil or peanut oil , fat from beef or pork are bad fats. It should therefore be banish once and for all.Rule 6 : Replace the breadcrumbs with Parmesan ; ditto for white flour , substitute as appropriate by the mushroom puree , flour, chickpea or soy or almond powder . And do not use a sandwich of white bread .Rule 7 : Nothing better to enjoy your food as spices, herbs or wine red or white . And do not worry because alcohol evaporates during cooking.For dessert , I recommend you do not use flour, butter or sugar . It is better to prefer the fruit puree (no sugar ) , eggs, cheese , dark chocolate rich in cocoa , fructose or ground almonds or hazelnuts . And if you really like chocolate , I recommend you try two recipes 100 % Montignac particularly popular , the bitter chocolate fondant and chocolate mousse !Week 19 - Friday session : Managing differencesThe management control differences determines the success of Phase II. I therefore propose to review today the answers to questions most frequently asked questions on this subject.

Y he allowed deviations ?No ! Even larger differences as the consumption of a high -GI carbs (chips, white bread , sugar ... ) are possible , provided that they are the exception , and that the compensation procedure is properly applied What could be the frequency of deviations ?In principle , a gap must be an exception . However, it is necessary to distinguish between small differences ( IG 50-65 ) and large gaps ( GI 70 and over ) .To be reasonable , it should never exceed two small gaps week and two great month.

Y there a golden rule ?Yes There are several. Firstly , a discrepancy can not be improvised during a meal, it should always be planned before starting to eat, because his compensation is never the end but the beginning of meals .

Can I make several variations during a single meal ?In principle, no ! Unless the differences are very small or very small quantities , such as a cracker (IG 55 ) with cheese or a ripe banana ( GI 60) .

Are there any other recommendations about gaps ?Yes For example , it is better to choose to differences with food to low concentration of pure carbohydrate ( PMF ) as cooked carrots ( GI 85, PMB 6g ) , melon ( IG60 , CGP6g ) or pumpkin ( IG 75 , PMB 7g ).However it must be particularly wary of high -GI carbohydrates that have a high CGP which is where chips ( GI 95 CGP33 ) cornflakes ( GI 85, PMB 85g ) , honey ( GI 65, PMB 80g ) white bread ( GI 70, PMC 53) and of course corn syrup or modified starches found in all food industry ( IG 100, PMB 100 g ) In Phase II, it is possible to drink daily two glasses of 10 cl per meal , or up to four drinks per day . Exceptionally , you may need , during a festive meal , to eat more , but do not exceed four drinks during a meal . For example : a glass of champagne as an aperitif , a glass of white wine with fish or shellfish , a glass of red wine with meat dish , and the newest arrival with cheese. If this happens , (what should be the exception ), it should refrain from drinking wine with meals two or three following " cash out " this huge gap.

Week 19 - Already the weekend : Your assessment of the week 19

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 .

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In a second step, I invite you to your weekly balance by answering the short 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, without , however, that this has a direct relationship with your actual overweight ( your fat stores ) . With weights spaced , this kind of rock is less likely to occur . This benefits your mood and good continuation of the method !

Week 20 - Monday Session : Take advantage of regular physical activity

As part of the Montignac method , of course, I encourage you to get regular exercise . As such , my intention this week is to offer a little booster shot on the benefits of sport . Its effects are undeniable, particularly in terms of metabolismBecause it involves both :

Improved glucose tolerance .

Decreased hypersulinisme , which can help weight loss.

A reduction in insulin resistance which prevents the onset of diabetes.But know that once and for all exercise itself has no real impact or consequences convincing slimming. For even if the effort is sustained, the result in terms of energy expenditure is generally insignificant . Proof : Some women are completely sedentary thin , while others , who are constantly exert themselves physically throughout the day , remain desperately round ... Unfair, certainly, but real So Hunt the myths that claim that sport is losing weight. Because the objective in the practice of physical activity should first be expressed in terms of improving health in general .Sport plays such an important role in the prevention of cardiovascular risk and osteoporosis, Especially after menopause . Combined with a balanced diet , consistent with the principles of the Montignac method it is one of the best ways to keep fit , provided , of course , that practice is regular and non-point !But never start a new sports without consulting a specialist discipline and consult your doctor to make sure that no home - cons of the major indications .Tomorrow to talk about sports nutrition .Sport improves blood lipid levels (cholesterol , triglycerides ) , lowers high blood pressure where it is critical, and therefore has a key involvement in the prevention of cardiovascular disease . Also know that endurance sports promote the secretion of endorphins , a natural derivative of morphine , known to cause a mild sensation of well- being. In the hour following a jog or a swim , it feels wonderfully well : one is soothed , confident , almost in a state of euphoria.

Week 20 - Tuesday Session : The power of sport

This week as you know is devoted to physical exercise . We will see now how to adapt your diet accordingly . Because if you do sports, there are some precautions to take food. First you must be careful to eat enough protein (1.5 g per kilogram of body weight per day ) . Depending on the additional energy expenditure that this entails , so you will need increase your consumption of meat, fish , cheese, egg and tofu, you hydrating enough to remove uric acid and urea secreted during the exercise .During exercise, muscles are obviously the most challenged organs . The energy they need to function is glucose, Stored in the body (liver, muscle tissue ) in the form of glycogen. But you know since the first sessions, which are carbohydrates , after having been digested, are converted into glucose.The eve of a programmed effort ( example you provided an Hiking with friends ) I advise you therefore to lunch based on low glycemic index carbohydrates (pasta full ) , or low IG ( full meal , Quinoa , or legumes such as lentils, chick peas ...). This diet rich in " good " carbohydrates will help you maintain your efforts over time.That morning , I advise you to take your breakfast three hours before the workout. You eat dried fruit (apricots , figs , prunes) , full of bread with marmalade fruit without sugar, and / or unrefined cereals , sugar-free yogurt with soy that can possibly be sweetened with fructose.Awaken drink lemon water or tea in small sips, especially in hot weather because dehydration is rapid in athletes. During exercise, hydrate yourself regularly with a preparation containing one liter of water , which you add two tablespoons of fructose and the juice of two lemons .With such a food preparation , you'll see , you go to the end !During exercise , not to fall out of fuel, you must ensure regular supply your body with glycogen . Especially if it is a long-term activity such as hiking , a meeting of walking over tens of kilometers ... If the activity you carry permits, eat dried fruit or energy bars special low GI fruits such as bars max Montignac .

Week 20 - Thursday session : Your daily Sport

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I hope that this week focused on physical exercise to get fit motivates you to move , walk, run and even swim . Do not forget , first we need your health in general : I encourage you to resume a regular sports activity to feel good in your body and boost the effects of your Montignac !But it is possible that, like most women, you 're still overwhelmed by a thousand things to do and that , in spite of your good will you have trouble getting back into it.To help you in your approach , I'll blow you some ideas that should allow you to gradually resume physical activity .

The basic tips are to transform your lifestyle slightly to get you to yourself to move more. Try to challenge your comfort habits ... What you have succeeded brilliantly in terms of food , you can also achieve the physical level . For example ...

You live in urban areas ? often you take public transportation ? Stop always two stations before your arrival point to complete the journey on foot.

Sulky elevators , unless you stay at one tower of 50 floors ! Climb the stairs as soon as possible. And two by two, if you feel fit because, you know , this is an excellent remedy against cellulite.

On weekends , stroll into the woods with your family or friends . Indulge in Nordic walkingThis brisk walking which I personally adore and who practice as skiing.

Vacation, Leaving the car at. Move on foot or bicycle. Enjoy the sea air , stroll along the beach, feet in the water. Rediscover the pleasure of hiking, water gymnastics and of course swimming at will !The sport is a matter of will , of course , but above all determination. And as soon as it is presented seriously, and that the form comes back, it's a good habit that we can not do without. Beware of contagion !

During a sporting event , you may experience cramps or points aside. They may have several origins : either you do not drink enough , and your hydration is insufficient, or you run out of glycogen , or you are in a hypoglycemic state , or else you have excess acid in the muscles ... To cope effectively with these symptoms , eat dried fruits such as apricots or figs prunes , but leave aside the bananas , dates or raisins which the IG is too high. And drink GU- RE - BOUND -RE -MENT by sip .

Week 20 - Friday session : Achieving Goals

I sincerely hope this week you will be inspired by sport in the way of the effort because your body needs and also your mood. But if you are motivated now to move more , what will happen there in two weeks or two months ...For despite the motivation and enthusiasm of the beginning , many of our good intentions are too often ignored ... So today , let's see together how to counter this phenomenon . Setting goals and achieving them is not a simple process. Therefore, this approach must respond to a methodology and based on four basic rules.

First principle : In terms of sports such as weight loss, you must formulate clear objectives. The motivation is specific to each of us depends on many factors, the experiences , desires , background ... Fatigue, stress, the professional world , the difficulties of life , the environment influence the metabolism and the will. The difficulty is to find the motivation, to keep and strengthen it over time .

Second Principle : Your Objectives should be challenging but realistic. Too easy , they will quickly be achieved and generate boredom and reduced motivation . If they are too difficult or inaccessible , they will cause an increase in the first instance of stress and fatigue , frustration and demotivation for the chosen activity.

Third Principle You need to establish benchmarks in your path , eg " walk 15 min. day the first week , then 20 min . day the second week , 25 min . day the third week, etc. . . These stages will help you plan ahead and regularly reassess your goals .

Fourth Principle : Perhaps most important to increase your abilities and performance , you must verbalize the goals to achieve and write them on white black. In the sports world , the objectives are still set by the management of the athlete , usually the coach or the coach. These objectives are real orders to succeed . Indeed , all studies and researches in the field of psychology establishes that goal more likely to be achieved it is clearly expressed and formalized and built especially for the athlete .With these four principles, the road to success is wide open you !

Once your sporting goal set, I advise you to write everything down on your notebook thinness . Enter every day what you do: the date , time , distance or duration of your activity, the type of training , the feeling after the session and , ultimately , try to remove a positive element of this activity . These " traces "of your efforts, you keep your motivation , and keep in mind why you train.

20 Week - Already the weekend: Your assessment of the week 20First, 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 .

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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 by answering the short questionnaire that I 've prepared from the sessions of the week .This allows you to 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, without , however, that this has a direct relationship with your actual overweight ( your fat stores ) . With weights spaced , this kind of rock is less likely to occur . This benefits your mood and good continuation of the method !

Week 21 - Monday Session : Feeling Comfortable fat diabetes

This week , I propose that we work together on how best to exploit the Montignac method when you have little health concerns as Diabetes.There are two forms of diabetes : Diabetes type 1 diabetes or lean , which usually occurs in childhood and is defined as the inability to make insulin , which, therefore , must be injected at each meal . This disease has , in principle , nothing to do with food , and I propose to talk about it in detail tomorrow .Today we 'll be talking about the Diabetes type 2, Which is much more common , and also called diabetes fat. It is characterized by an abnormally high fasting glucose . Insulin secretion is normal , but as it is poorly identified by the organization, it takes time to lower blood sugar which leads into the pancreas to secrete more. Therefore is known as insulin resistance.By the fifties, sometimes a woman develops diabetes fat most often correlated with being overweight. This form of diabetes is the result of excessive secretion of insulin , we easily understand the beneficial role of Montignac method which one of the main effects is precisely to limit the production of insulin by the pancreas. It is also demonstrated by numerous studies that a reduction of about 10-15 % of overall glycemic index food is changing positively the metabolic control of diabetes. Phase 1 of the program Montignac lowering of 20-30 % of the resulting glycemic meal , it is correct to say that Montignac method is particularly effective in dealing with this disease. Tomorrow to see what my system offers people with type 1 diabetes .

In case of diabetes fat , choose foods rich in fiber, preferably soluble pectin from apples, seaweed alginates , gum white beans . Remember, chromium, vitamin B1 have a positive influence on the metabolism of carbohydrates. The raw grains , brewer's yeast and wheat germ in abundance . Banish the saturated fats in favor poly unsaturated Omega3 like ( fish, canola oil blank ) and mono unsaturated fat like olive oil.

Week 21 - Tuesday Session : And diabetes mellitus ?

As promised , we are talking about today Type 1 diabetes, also called lean diabetes ( or juvenile ) and more scientifically diabetes mellitus . It occurs much earlier than the fat diabetesOften in childhood or adolescence . In this case, the pancreas was diagnosed with incurable disorder that results in an inability to make insulin. Accordingly , it is necessary to bring insulin to the body by injection . There may be a possible overweight , but much less often than in the case of diabetes fat.People with diabetes such must constantly monitor their supply allocating particular carbohydrate intake throughout the meal of the day. Consumption of low GI carbohydrates and very low , as recommended by the Montignac method is particularly suitable . It should also consume fish and lean meats like poultry. The point of eating foods rich in fiber, low GI and thus very low and thus allows the type 1 diabetic lower doses of insulin injectedThis reduces the risk of hyperinsulinemia ( weight gain) and hypoglycaemia. This type of diabetes requires constant medical supervision course.The cardiovascular risks encountered by diabetics ( eye damage , kidney and coronary ) should be avoided at all costs . Therefore again , the method that allows a preventive effect is particularly interesting . But beware, a food mode consistent with the principles of the Montignac Method does not mean obscure the advice of a diabetes.The Montignac method because of its nutritional options can help prevent vascular complications of diabetes. This is what a large scientific study published in 2001 in Canada the British Journal of Nutrition has been shown . But his first task is obviously to lose weight . However, statistics indicate that over 85% of Type II diabetics are also obese if not , at least greatly overweight . Therefore , the Montignac method is particularly suitable for diabetics.

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Week 21 - Thursday session : Success in the struggle against constipation

A two individuals , mostly women, has occasionally Small worries constipation. So a very interesting topic to address this week. We can define constipation as slowing the evacuation of stool ; parallel , there is usually a phenomenon of dehydration. If you go to the toilet less frequently or three times a week can mean that you are constipated , since the individual " normal " is between three bowel movements per day, and four per week .There are two main causes of constipation On the one hand , the loss of reflex expulsion , on the other hand , a slow progression of materials inside the colon .In the first case , medication or diet is inadequate to improve the situation. Consider a re-education is assisted, if necessary , by a physiotherapist .In the second case , however, I propose to use methods that have proven :

Try to eat a systematic fruit juices, cold , fasting and waking to set in motion the gastrocolic reflex that makes you want to remove feces.

Add fiber to your diet by eating raw cereals and legumes as advocated by the Montignac method . We can also supplement by eating oat fiber .

Must ensure go to the toilet at set timesEven if at this moment you do not feel the urge .

Stop taking laxatives because they irritate the digestive tract and can cause intestinal diseases

Remember that many medications such as antidepressants indicate constipation in their side effects . Feel free to talk to your doctor .

Finally , bear in mind that some recipes grandmother remain effective , particularly the famous prunes to take morning or evening.Tomorrow to finish this week against the small health concerns of everyday life.

You can swallow the morning upon waking , one tablespoon of sesame oil , to stimulate the emptying of the gallbladder and therefore fight vigorously your constipation . If the taste puts you off a little , just after a swallow of juice freshly squeezed lemon unsweetened you have prepared beforehand

Week 21 - Friday session : And if you're prone to colitis ...

Colitis, spastic bowel disorder , irritable bowel ... These three terms refer to the hypersensitivity of the large intestine fermentation and dietary fiber. He responds with unpleasant spasms , or irritation of its internal partitions . During crises , they may either have difficulty in bowel movements or suffer from diarrhea.But sometimes , some people may also be subject to what is called a colonic diverticulosis . In this case, they must enrich their diet fiber (Which naturally calls for monitoring of the Montignac method ) to prevent infection and predict the onset of a potential colon cancer.But when you go through a period of acute inflammation , it is necessary to follow an eating plan without residue , that is to say without fiber, which is to temporarily suspend the application of the principles of the Montignac method. In this case , only the white rice is a satisfactory remedy.When only suffers from spastic colitis classic without diverticulosis , was also naturally tend to reduce the fibers to relieve pain . But this solution must be temporary . For fibers are not only essential to normalize intestinal transit , but also to prevent diarrhea.For the fibers are supported, it should proceed as follows :

Calming the colon following a week-long fiber -free dietAnd then gradually reintroduce them in the diet starting with tender green vegetables and fruits cooked peeled .

then gradually resume consumption of raw foods Vegetables, salad and fruit.

Finally add oat bran raising the dose of 5 g per week leaving up to a dose of 20 g per week after a certain time. And also eating whole foods .

All recommendations of the week you have given some interesting avenues to address ( if necessary ) to small health concerns of everyday life. But this does not exempt you provided , if necessary , have them reviewed by your doctor .

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For residue-free diet , choose foods: lean meat without sauce, ham fat , lean fish , eggs cooked without fat, cheese , white rice, basmati , white pasta al dente , the couscous , vegetable broth past, and mixed vegetables cooked foam, vegetables, cooked peeled fruit , fruit juices without pulp, frozen fruits, olive oils and virgin rapeseed , chicory and ( drink).

Week 22 - Monday Session : Combating the effects of aging

This week, my intention is to give advice to actively confront the passage of time . This will be equally valuable , whether you are young or just young at heart ...First you must know that it begins the phase of aging from the moment we cease to grow , to 25 years. But rest assured , clinical signs of this " maturation " are apparent until well after that age. And especially from the sixties that there is an accentuation of these changes. Even if one has no choice but to accept these natural transformations , it is quite possible anticipate these phenomena by preventing their results with appropriate behavior.For example , muscle mass tends to decrease with age. Similarly , body water , that is to say the amount of water contained in the body becomes less important. Therefore , every day do not forget to hydrate frequentlyIn small sips ! This will avoid seeing his skin dryAccording to popular belief, the elderly have lower food requirements for individuals younger ... And although this belief is false . For a senior would have to eat almost as much as a teenager. I'll explain why .As he aged , intestinal absorption and protein turnover are much less effective than before . If the rations are insufficient, then we take the risk of developing micronutrient.The vigor and dynamism of a person are closely related to the balance of the diet. I therefore urge you to continue to keep a good lifestyle . You have already recovered a good fitness level by adopting the principles of the Montignac method , you will do in the long term!

With age , the water is about 70 % of the human body , is reduced on average as follows : 0.3 kg per year between 65 and 70 then 0.7 kg per year after 70 years. That's probably why we often say that it is " dry " as they age. My advice: do not forget to drink , even if one is not thirsty , at least 1.5 liters of water per day . It is very highly recommended to drink teas , tea ( green) , fresh juices , fruits and vegetables . But still sipping her because it is the best way to activate the hydration.

Week 22 - Tuesday Session : Preventing changes to the digestive system

We continue this week to study the natural effects of aging and most practical ways to limit them ! Today we will discuss changes in the digestive system. They should be known in order not to be surprised when they occur and , where appropriate , to consult his doctor .With age , there is indeed a degradation of taste because the taste buds become less efficient. Thus , it is possible that we perceive less precisely the differences and nuances between salty and sweet, which makes food appear more bland and sometimes tasteless. It is important to know because there threat of excessive consumption of sugar, salt and spices.Sometimes the mouth becomes drier because salivary glands perform less work than before. Certain classes of drugs may even exacerbate the problem by causing further dryness of the mouth . In addition , we also tend to chew less because the teeth have lost part of their " teeth " !It is possible that it also faces a problem of acid reflux, especially at bedtime , which implies that we must limiting animal protein intake during dinner. Gastric emptying may also be slowed .Some enzymes of the pancreas can be manufactured in smaller quantities . Thus it may be that it is more difficult to digest fats , particularly saturated fats . Micronutrients ( vitamins , minerals , trace elements) are less well absorbed, which can lead to deficiencies . It's probably time to supplement.Finally, as the bowel is slower , the risk of constipation is latent. It should therefore be prevented permanently by consumption of fiber -rich unrefined.The quality of the diet is therefore crucial to prevent all these physiological changes and to maintain healthy as possible and always keep the shape .

Contrary to popular belief very common , you should know that with age , we still need meat. But they must be chosen as lean as possible , and preferably be consumed at breakfast . For besides the meat proteins contain iron essential for the body . Also , continue to consume eggs ( preferably organic ) for their essential amino acids and soy yogurt for starter cultures.

Week 22 - Thursday session : Free radicals - antioxidants, a war without thank you!

Free radicals, you stop hearing about it . You know they accelerate aging but perhaps you still do not know what their precise function in the body. In fact , free radicals are essential to the body because they act in many physiological reactions, and for that they are synthesized naturally by the body . But sometimes they are manufactured in large quantities. They then attack the cell walls, DNA or proteins. This is what we call oxidative stress, Which represents an important

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element in the process of aging.Antioxidants are a natural dam , so to free radicals. Our body contains naturally at birth. But after 50 years, it has exhausted its stock and this lack is sorely felt . Then we can replenish our stocks by eating certain foods containing a natural way. But our modern food , refined , industrialized , is largely deficient.There are many external factors that aggravate the deficit in antioxidants and increase the production of free radicals . This is the case smoking , alcohol excess , pollution , over-exposure to sun and taking certain drugs. More than 200 diseases are linked to an imbalance between antioxidants and free radicals . But good news: Studies have shown that changing dietary habits, including eating certain foods in particular, we could correct this imbalance .You suspect it may be, but all foods rich in antioxidants are recommended in the Montignac method. You will also find most of the lists of products that I recommend in the " Recommended Products Be aware that the main antioxidants are vitamins A , C and E, selenium , zinc and polyphenols . Fruits and vegetables , like red wine ( it must be said ! ) , containing a lot. And yes , becoming a follower of the Montignac method , you have adopted a food mode that not only makes you lose weight and keeps you in shape, but ALSO protects you against aging.

Consume without moderation in vitamin C rich foods : broccoli, blackcurrants , citrus fruits , vegetables , kiwi , parsley , salad . Those rich in Vitamin E : Wheat germ oil, wheat germ, corn, walnut, grapeseed , sunflower . Foods containing beta carotene are all fruits and vegetables colorful orange , red or green. The polyphenols are found in chocolate above 70 % cocoa, green tea , especially red wine. There selenium in offal , raw cereals , mushrooms, oysters, fish, poultry . As for zinc , it is found in liver, hard cheese , sesame , beans , oysters , lentils , yeast , and dry peas.

Week 22 - Friday session : Do not run out of nutrients !

We have just seen during the week, the functions of the body tend to decrease progressively with age . But it can also occur in some deterioration of metabolism. It may indeed have to face :

A reduction in the turnover of body proteins (Up 30 % compared to a young adult ) resulting in a decrease in muscle mass .

A residual glucose after meals , which indicates reduced efficacy of insulinOr a slight insulin resistance , which can eventually make the bed of diabetes .

A loss of water and higher salt which, combined with the loss of sensation of thirst , is at risk of dehydration .To know where it is on this point, just pinch the skin to check if the fold, at the pinch , persists or not. If so , this indicates that dehydration has begun This risk seems particularly if in addition we abuse of diuretics and laxatives .Therefore it should be , again , watching your diet , to avoid errors repeated food , which can lead to deficiencies and dysfunctions that are less common than people think. The risks to the subjects are in this case :

fatigue sustained pushing the passivity; muscle wasting ; falls with fractures to the key ; The felt some confusion ; greater susceptibility to infection ; impairment of cognitive functions.

All these tendencies may of course be prevented by following the principles of the Montignac method.Always overcome stereotypes firmly. And in food , God knows they have tough skin . For example : - The eggs increase cholesterol! Wrong ! - All animal fats are bad ! Wrong ! - All fats are good ! Wrong ! - Spinach contains plenty of iron ! Wrong ! - The five grain bread with low GI ! Wrong ! - The aspartame is safe! Wrong !

Week 22 - Already the weekend : Your assessment of the week 22

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 23 - Monday Session : Eat to keep an Olympic form

That some time , following my daily tips on the Internet , you have completely adopted the principles of the Montignac method . So congratulations ! For not only did you successfully lose weight without repeating , but in addition you feel now in much better shape. This week, I will propose to achieve a new goal : to combine harmoniously the "eat right "and the " good life "...You now understand one of the difficulties of the method of how to rotate and organize the two types of meals :

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carbohydrate- protein on one side and protein- lipid on the other , to achieve a healthy balance throughout the day. All this is the result of all the work you have provided in recent months with the support of our team .You obviously understood the importance ofalternating meat and fish to ensure diverse sources of lipids. But you understand that most fruits , vegetables and legumes are the backbone of the resultant low glycemic your meals .Continue to focus much raw cereals and legumes that are rich in fiber and micronutrients. Your body needs it and your health too !And especially not being afraid not to allow you some sweets after a meal as one of the wonderful cakes that I have given you the recipes !I do not think it necessary to remind you that red wine that you can tune in moderation , after meals , can also help you protect against cardiovascular and aging. Good day , and continue to communicate with my team and myself in your notebook thinness.

Like many women , you probably need to eat from time to time outside . In the cafeteria, you choose a preference for a protein- fat meal , with a crude , white meat or fish, a green vegetable and a dessert . At the bar, order a salad or an omelette salad . In picnic finally you have the choice between real wholemeal bread sandwich , the salad or casserole to reheat quiche type carried out according to my recipes .

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curs monti engleza

Documents

small bony protuberance

waist size taking

weekly balance responding

weekly balance sheet

chart glycemic index

unsaturated fatty acids

cod liver oil

saturated fatty acids