Phase 1 : Weight Loss
Montignac / / August 12, 2017
Now we come to the most important.Perhaps the previous chapter shows you some tight, of course, you want to quickly learn the rules of the game.But I want to stress especially for those who tried to avoid reading the previous chapters, their knowledge is absolutely necessary for a conscious and logical application of the method.It is vitally important to understand how your body works, and, last but not least, you need to get rid of some misconceptions about weight loss, is widely prevalent, such as the theory of a low calorie diet.The most important thing, what we strive to learn to slow down the weight and stay at that level, and not breaking the traditional way of life - both family and professional.I mentioned above that the method has two phases - two phases:
Phase 1 - weight loss;
phase 2 weight stabilization.
PHASE 1. WEIGHT LOSS
Getting any case, the most important thing - to set a clear goal.First of all you must decide how many kilos you want to lose.The body of each person is individual, its features defined by gender, age, eating habits, family history, and many other factors.Therefore, it is difficult to answer the question of how fast you will lose weight.Some may throw a kilogram per week, others less.Someone very quickly lose the first kilogram, and then slows down the rate of weight loss.So do not worry if you do it will take more time than your friend.
you have defined for themselves, how many kilos you want to lose.Make no mistake in his calculations.Some, for example, want to lose weight to 10 kg, but could double that amount.My advice to you - put to a difficult task.After all, perhaps, at work you aim for perfection, why not strive to do so in the formation of the figure?
food that should be carefully studied
My experience suggests that we should not start with the denial, so I usually try not to start with the fact that you can not eat, but rather with the fact that there can be.But as in this case, the list of foods that you can eat, endless, and the list of what is prohibited, a very small, logically correct to start with him.
Sugar - the most important enemy.On the labels of packages with sugar should be warned about the dangers of his health, as is done with cigarettes.This product is really very dangerous, especially in large quantities.
I dedicated an entire chapter of sugar, to finally convince you of its destructive role for our body.tens of thousands of years, humans have existed without it, and it was not anything wrong with that.Just the opposite.
Total two hundred years ago sugar was a delicacy, inaccessible to mere mortals, but today it does more harm than alcohol and drugs combined.
But if finally give up sugar as will be supported by a minimum level of glucose in the blood, you may ask.
Good question!But you should know that the body needs glucose, but not sugar.Fruits, whole foods, especially legumes and cereals - all of which are sources of glucose.In the temporary absence of carbohydrates (such as during sports training), the body will be able to produce the required amount of glucose from fat reserve stocks.Give up sugar.And if you can not live without the sweet, use artificial sugar substitutes.
bread also deserves a separate chapter, because of him, you can tell a lot: and good, if it is a "useful" bread, which is very rare these days, and even more - bad (thatproduct, which is sold in our bakery).Completely devoid of ordinary bread properties required for normal metabolism, as prepared from refined flour.From the viewpoint of nutritional properties it is useless, although the carbohydrates contained therein in the form of starch gives our body some energy.Bread creates problems for the digestive tract, as all the elements that provide: normal digestion, have disappeared as a result of refining flour.
The whiter the bread, so it is worse, because it indicates the degree of whiteness refinement.One piece of bread or bread from wheat flour is more acceptable, because it contains fiber (fiber).It releases much less glucose than white bread.White bread should be excluded from the lunch and dinner, but for breakfast you can leave.That's what I'll tell you in more detail in the following chapters.You are concerned that you have to give up bread?If so, I will comfort you now.If you eat regular white bread, it makes ninety-five percent of the population, you have nothing to lose (except the extra kilos).On the contrary, refusing it, you will gain a lot - so it is detrimental to your health.If you already eat whole wheat bread, which proves your high gastronomic culture is something really risk losing, namely what remains after digestion.
here I include powdery foods containing starch, which usually includes a "bad" carbohydrates - with a high glycemic index, so some products should be excluded from your menu.
first on the list is potato.He was brought from the New World explorers, Peru, in 1540.The French did not accept this root crop.Its taste seemed to them so heinous that they categorically refused to eat, believing that it is only good for pigs.
the north of Europe to this product is treated differently: Germans, Scandinavians, Irish potatoes accepted.But we must admit that the choice they did not have: the food in those days things have situation was very important.
As for the French, for more than two centuries, they refused to recognize the potatoes.He became popular only after the publication in 1789 of a special treatise Parmentier, the famous French agronomist who suggested the use of the infamous "pig root" as a substitute for wheat - during the famine shortly before the French Revolution.
later discovered that potatoes are rich in trace elements and vitamins, but they are contained mainly in the skin, which is usually thrown away.
Potatoes are the largest supplier of glucose.Traditional nutritionists have classified it as a "slow" sugar, but this is not true.The glycemic index of boiled potatoes is 70, ie it is "bad" carbohydrates.In addition, the potato is very important method of preparation: the glycemic index puree is 90 and potatoes baked in the oven - 95 (remember: pure glucose index equal to 100).So if you see on the plate with his neighbor steaming potatoes, you should know that this food deserves nothing but contempt.
Remember that fried potatoes - is also a potato.Roasted potatoes - a product initially containing carbohydrates and fats, bread and butter.And remember that the fried potatoes contributes to weight gain, as oil, which boils potatoes, deposited as fat reserve.A combination of steak and chips is simply unacceptable, it is unnatural.I can imagine how difficult it is to give up a favorite national dish, but that's the price you have to pay to go to the target.When you reach the desired result, you are the victim of this not regret it.
ordering meat in a restaurant, to accustom to ask about side dishes.Potatoes can be replaced with beans, spinach, tomatoes, eggplant, cauliflower, or a green salad.And do this at home.
If you think that the beans will get from me as well as potatoes, then you are wrong.I must admit that in the first edition of the book I have not spared, especially dishes such lobio.Now I understand that I was wrong.Pods are products with "good" carbohydrate with very low glycemic index - and, in addition, comprise vegetable protein, fiber and minerals.They can be consumed as food in phase 1.
Rice, which is traditionally eaten in Asia, was sticky, and this variety of rice has a low glycemic index.Fig But we eat today is highly refined, and as a result there remains nothing valuable than starch, without which it would be possible to safely dispense.This conventional rice should also be excluded from the diet, as well as refined flour.This is the "bad" carbohydrate, contributes to the high glucose release
But solid figure, or better still the wild wild rice you can eat, but do not mix it with fats (butter, cheese).You can combine it with tomatoes and onions.This figure may be a dish that will appreciate all of your family members (recipe in the Appendix).This figure is extremely rare in restaurants - probably because of its specific gray-brown color.
Corn Corn is grown for many centuries, but consume it in food recently.Even fifty years ago, in Europe, it was impossible to find a jar of corn, as this product is intended exclusively for fattening cattle, at least in the United States.But the outbreak in 1929, the sudden drought seriously reduced the number of cattle and bankrupted farmers.The famine, the cattle died, and the hungry public to eat up the rest of his food.
So maize entered the US food diet, and later, with the postwar US occupation, maize came to Europe.Is it any wonder that corn has a high glycemic index and contains "bad" carbohydrates, if, as we now know, it was used for fattening cattle?But you will probably be interested to know that in the industrial processing of corn its glycemic index is even higher and that the products of this treatment - popcorn and corn flakes - contribute to obesity.In addition, in the maize has an element that destroys vitamin PP deficiency of this vitamin leads to metabolic disorders, causes fatigue, irritability, depressed mood.
They originally belong to products with the "bad" carbohydrates, as preparing them from refined flours, and even added fats: butter, eggs, cheese and vegetable oil, which is contrary to our principles.
I am very sorry, but in phase 1 have to give up your favorite pasta, and it is well cooked spaghetti - it is a very tasty dish.But when your weight is stabilized and you go to the second phase, you can occasionally eat hot spaghetti.
As for pasta Whole Wheat, you can afford them, even during the first phase They can be eaten in combination with tomato sauce or basil sauce.
Other "bad" carbohydrates
Here we are talking about products with a lot of carbohydrates that do not contain proteins and having a fiber (fiber) of low quality.the latter two properties, such products are required to a high glycemic index.These include carrots and beets.In this list we must also make the products, which contain both carbohydrates and fats: cookies, cakes, nuts (peanuts, coconuts), oysters - they must be eliminated in phase 1.
Black bitter chocolate with high content of cocoa, althoughand has a low glycemic index is to be extremely limited in the phase 1 as it also combines carbohydrates and fats.And now I'd like to talk about a very kind of carbohydrate, namely fruit.
Fruit - a very special story.I know that, I turn on them randomly in the list of banned products, many of you would put this book down and never to her not return.
But as fruit - a symbol of French culture, life, prosperity and health, just give you rest: I do not exclude their use.However, fruit to eat, so that benefit from them the most and have fun without feeling the possible discomforts (eg, flatulence).Fruits contain carbohydrates: glucose, sucrose, fructose and a large number and fiber, which reduces the glycemic index and sugar assimilation by the body.For example, apples and pears are especially rich in pectin (soluble fiber), limiting the growth of blood glucose.
energy derived from fruit, quickly used muscles and therefore do not have time to turn into a fat reserve.This observation is based on the laws of chemistry and digestion.
However, in combination with other products of the fruit violate all the work of the digestive tract - interfere with the digestion of other foods and at the same time lose their useful properties (vitamins, etc.), For which we do and eat.Therefore, the biggest mistake - eating fruits immediately after lunch or dinner.
Presenting a skeptical smile on your lips, just want you to explain in detail this phenomenon.If you make a combination of fruit with fats and proteins, such as meat and cheese, the fruit, once in the stomach, fall into the trap, while they would love to quickly pass into the intestine to digest properly.But the meat has the feature to remain for some time in the stomach, where it takes a very important step of treatment with appropriate enzymes (enzymes).
Fruits, were trapped in the stomach, under the influence of heat and humidity begin to ferment, and even allocate alcohol.Thus, the entire process of digestion is disturbed.Fruits immediately lose vitamins disturbed metabolism, appears bloating caused by rotting food.For this reason, eat fruit between meals.This rule should be taught at school, and then our children will have fewer problems with digestion.While at a young age in the body has more resources to help deal with this problem, but for the adults and especially the elderly, fruit in the afternoon - a real poison.
When you can eat fruit?On an empty stomach in the morning, 20 minutes before breakfast, and breakfast should be protein and carbohydrate (whole grain bread, cereals, skim milk).Try not to eat fruit after lipids, as even a small amount of insulin.highlighted pancreas after eaten fruits, can lead to unwanted deposits of fat from the reserve ham, bacon, cheese in your protein and carbohydrate breakfast.Fruits can be eaten before sleep, after 2 - 3 hours after the last meal.If you have trouble sleeping, which should disappear, if properly followed our method, do not eat at night oranges vitamin C gives energy.Lemon contains almost no sugar, so the lemon juice can be drunk at any time or use it as a filling for fish or salads.Avoid also a melon before dinner: it promotes the release of a small amount of insulin that can block the fat main dish.Fruit useful to have in the afternoon through the H hour after meals and at least three hours before dinner or before going to sleep, after 2 - 3 hours after dinner.
Finally, eat fruit with the peel.It is in the peel contains the most fiber (which promotes good digestion) and sometimes even vitamins.
give preference to fruit grown in nature, eat them with the skin, which reduces their glycemic index.
By following these rules, you can easily lose weight, or simply do not reach it.
now remains for us to talk about alcohol - a product that should be kept under strict supervision.
Consuming alcohol, gain weight.You talked about this many times.Let us try to consider this question objectively.Alcohol actually promotes the deposition of fat, but much less than sugar, white bread, rice.potatoes.Therefore, as soon as you drop the right amount of kilograms, can again consume wine in reasonable quantities (about Z glasses per day).Alcohol goes directly into the blood, increasing the content of glucose, and thus hinders the process of weight loss, especially when you drink on an empty stomach.If your stomach is filled with food - preferably a protein or fat, such as meat, fish and cheese, alcohol in combination with other products digested much more slowly and, therefore, contributes to less fat deposition.Before lunch (as an appetizer) is best, in my opinion, have a glass of good champagne or a good white wine.But if you drink wine, do not let you add a berry syrup or exotic liqueur.