Montignac method: weight loss phase 1. Breakfast, lunch
Montignac / / August 12, 2017
How to use the method in the first phase
first phase - Phase 1 - to apply comparatively difficult in practice.It is only necessary to remove a number from your diet foods and products.The most important thing - to understand why you are doing so, and not otherwise.
my experience - this is where lies the reason for the failure of some people who use the method.I never for a moment doubt your ability to learn new principles and ideas.It is much more difficult to abandon old ideas that sit firmly in our subconscious as vpitanye mother's milk.
ideas expressed in this book are based on the research of scientists and physicians, but, unfortunately, has not been generally accepted.So, if you become a follower of them, do not count on the support and sympathy of others.
Let's start.It is very important not to skip any meal - it takes the body out of balance.Be sure to eat breakfast, lunch and dinner as well as afternoon tea.Breakfast should be tight, normal lunch and dinner light.The same ev
Breakfast number 1
Protein-carbohydrate with a certain amount of fiber (fiber).
- bread from wheat flour (whole wheat, bran, or different varieties of bread doctoral).
Unfortunately, there is no precise rules in the selection of the flour when baking bread.Each confectioner prepares bread own recipe.For this reason, it is often the name of bread, for instance whole wheat, does not match its quality.This bread can be a mixture of white and whole wheat or white flour with flour less refined.
Regarding the bran bread, in reality it is white bread, which cooks have added a small amount of bran, which would give the right to assign a bread baker called "bran".
bran used as additives are wheat industrial waste treatment, and therefore it is possible that they may contain pesticide residues.
I still recommend to choose a real whole wheat bread - wholemeal.It is commonly found in health food stores.Bread from wheat flour preserves the integrity of the components of wheat grain, which allows him to take a place in the list of "good" carbohydrates - low glycemic index.In addition, this bread is rich in proteins, mineral salts, trace elements and vitamins of group B.
For variety, you can use some bread, for example oat type wasa.With regard to all sorts of pastry, it should be deleted because it contained fat and sugar.
Let us return, however, to the wholeness of bread from wheat flour.
What you can eat?
In phase 1 it can not be eaten with butter or margarine - what can be done in the second phase.One should also not eat bread with honey or jam, as the latter contains 65% sugar.
I offer you the following additions:
- fruit jam, cooked without sugar from the pulp of the fruit, jelly (due to apple pectin).This jam has nothing to do with classic jams containing large amounts of sugar, even if it tastes sweet.This jam low glycemic index, so it goes well with bread from wheat flour.
- Low-fat cottage cheese or yogurt with a very low fat content.
- Cereals such as "muesli", but without the sugar, honey, caramel, rice and corn.
Rolled oats can be filled with hot or cold water or skim milk or eat a fat-free yogurt or yogurt with a very low fat content.You can add fruit jam without sugar.
course, no cornflakes or rice dishes or maize, which is equal to the glycemic index of 85.
allowed the combination of whole grain cereal with.
Breakfast may consist of one fruit with the addition of skim milk.
Breakfast number 2
Protein-lipid and therefore salty.It may consist of ham, bacon, cheese, or eggs (downed prepared boiled or fried eggs).
This English breakfast, and as we are in the phase 1, there should be no carbohydrates.So do not do toast, even whole grain.
This is an ideal formula for breakfast, when you were in the hotel, where the piece of bread and cereals are rare, or on weekends when you have time to cook eggs.
However, it should be noted that this breakfast is rich in saturated fats.Therefore, if you have high cholesterol and cardiovascular failure, so breakfast is not for you.
Finish breakfast can be low-fat cottage cheese, but not more than 150-200 g, because in it there is little carbohydrates, which can activate the release of insulin and block fat ingested with this breakfast.
Be careful in the next two meals, avoid carbohydrates.
Any of breakfast options can be followed by ::
- dekofeinovym coffee
- weak tea (strong has the same effect as coffee)
- skim milk
In phase 1better to avoid cocoa.
All drinks are drunk, of course, without sugar, with sweetener can, but try to do without it, to break the habit of sweet at all.
No matter where you dine - at home or in a restaurant - the food should be composed of proteins and lipids, but this does not mean that it should be oily (see Chapter II of the "bad" and."good" lipids).
I will give some examples for clarity.But the best check yourself at the table eating carbohydrate-free (see. Appendix).I suggest you make a photocopy and keep it always at hand.Soon you will remember for a table by heart.
salad of raw vegetables;
fish, or meat, or poultry;
drinking - water without gas
as snacks fit any salad, if there are no "bad" carbohydrates.
So, before you make an order, check if there are any in the potato salad, corn, carrots or beets.
salad can be dressed with vegetable oil (preferably olive) and vinegar or lemon.
In phase 1, avoid carbohydrates and lipids, such as walnuts.If you do not take a salad with nuts, then it is not excluded salad with small pieces of bacon.But do not forget to ask to not add croutons.
Be vigilant, be afraid of even small mistakes (in fact, they are great).
The restaurant always make sure that none of the ingredients that you do not want, did not get into the salad.
Link to allergy - triggered correctly.But if your salad includes green beans, leeks, cabbage - normal and cauliflower, tomatoes, chicory, asparagus, mushrooms, radishes, cheese or slices of smoked sausage, eat it as much as you want.
There are no restrictions on the eggs, even mayonnaise.Yes, in the protein-lipid lunch mayonnaise allowed - in reasonable quantities, of course (just check to see whether it contains sugar, glucose and some flour).However, if you have excess cholesterol, avoid mayonnaise and sour cream (see chap. II, VIII).
as snacks fit: tuna, sardines in oil, crab, lobster, smoked salmon or marinated.In the first phase, avoid oysters, scallops and foie gras (French delicacy): they contain carbohydrates and lipids and slow down your weight loss.But in the second phase you can get from them the full benefit.
fish or meat, or poultry (preferably fish).There are no restrictions, except for the method of preparation.Fish and meat should not be any landslides in flour or in bread crumbs.Best of all, if the fish fry grill.
Avoid gravies and frying pan - they are poorly digested and raise blood cholesterol.
The sauces are often added to the flour, so avoid thick sauces.
not necessary to have mustard in large quantities.
In phase 1 - no more than a teaspoon, having mixed it with vinegar and olive oil.It turns a great gravy.Garnish
should contain fiber, so it can include all sorts of vegetables - from tomatoes to eggplant, and French beans, cauliflower, etc - the choice is huge.If you use frozen vegetables - of course, they are always worse than fresh - look on the package, if there was sugar.
From the moment you became a supporter of the method, get used to eat cheese without bread.Soon you will find that so much tastier cheese, and when you will be able to drink wine, you will realize that it is not even tasty, but very tasty.
Cheese has taken a fork and knife, in this case for the bread - as a basis for the cheese - there is no place.
If you do not habitually try to eat cheese with a green salad.Or take a Swiss cheese or comté as a basis for other cheeses.In phase 1, almost all cheeses are allowed.
Lunch can be completed yogurt or cottage cheese, but do not eat more than 100 - 125 g, because both contain some carbohydrates.They can trigger your pancreas to release of insulin, which will postpone the fat from your main course, so obese people should be avoided in the first phase of cottage cheese, and yogurt.
Some sweet desserts can be cooked on sugar substitutes: sweet dessert of whipped eggs and milk;whipped cream or beaten egg whites.
As I said, no alcoholic beverages, including wine, in the first phase can not drink.
Drink water, tea - herbal better.
My advice is to drink less during the meal, so as not to dilute the gastric juice, and thus not violate the digestive process.Start drinking water only in the second half of the food.Anyway, do not start dinner with a glass of water.This custom, which arose recently, the source of many troubles associated with metabolic processes, depending on your digestion.
better to drink water between meals and not less than one and a half liters a day.
aperitifs you are forbidden, replace them with a glass of tomato juice.And if you find it difficult, for whatever reasons to avoid drinking, he took a glass in his hand, pretend that drink.Then quietly put somewhere in your glass and get away from it.And I can recommend this method.The company is always a lover of aperitifs, which leans heavily on them.Put your glass next to it, and do not have time to blink an eye, like a glass empty.If this path is ordered, there is always a flower pot, ice bucket of champagne, an open window, well, I do in case of emergency - a toilet.
now on how to behave during receptions.
champagne proceed the same way as with aperitifs.The situation is worse with snacks, especially the sandwiches.At a certain skill, you can lick the tip of a sandwich - it usually does not contain harmful ingredients.Skill comes with practice, and who is looking for, he always finds a way out.Look for cheese!Usually it is a separate from bread and biscuits, sliced into easy to eat form - cubes or slices.But do not overdo it.It is better to look for then sosisochki on sticks or without them, and do not forget about cholesterol!
If you belong to those who can not resist the food at a beautifully laid table, if you can not resist free food on offer, if at the sight of all this abundance of your will is weakened and vows retreat, I will give you advice in advance,home, eat what you are allowed to, it will reduce your appetite, and you will surely cope with temptations.
My great-grandfather in the last century, being invited to the gala dinner to your boss along with their six children, I have always tried to leave home to feed them to dump fat soup.Then, at a party, when they put pen unusual, never seen before, or before it appears, their enthusiasm was considerably reduced, for which they had a reputation for fine-behaved children.
so my advice is to eat before taking a good hard-boiled egg or a piece of cheese, and you will easily avoid the temptations.Get into the habit even carry in your pocket a small round cheese called "Bebibel" or "Laughing Cow".
Avoid fasting between meals.Such cheeses, dried fruit or rye cracker to help you dampen the appetite.And be careful - do not eat carbohydrate lipids after eating.
Ironically, lunch with friends often puts you in a more difficult position than techniques.
A close friend can honestly explain what was happening, and even ask to take into account when drawing up the menu your wish.
But the case when you are not know each other, I'll give you a few tips.
Firstly, improvise according to the situation.For example, if snacks will Pate, eat it, but do not touch Tostik on which it lies.If you will be served excellent cheese soufflé, do not hesitate, but do not eat a third portion.When it's the turn of a main dish, place yourself a little but refrain from eating (if it is made of rice or dough), just drag it on a plate.Try it out on a salad, and then, in the late afternoon, when the dish will be served cheese.Usually by this time the guests gorge so that it is practically at your disposal, and no one will pay attention to your addiction to nemu.Trudnee all with dessert, and if the situation makes you take it, say, "But please, less" -and eat symbolic piece.So you have on the plate will remain roughly the same number of desserts, like the others, has gorged itself dinner.
Secondly, during lunch, start drinking as late as possible.With cheese drink red wine.
But if you still have violated the rules of the first phase, harder to implement them once sinned.
Remember, at this time you are very sensitive to glucose.The task in front of you - to increase your toleratnost (resistance) to it, but until it is stabilized, your sensitivity to glucose remains extremely high.
depriving a long time, your body "bad" carbohydrates, you suddenly enter their large dose and discarded by yourself back a couple of weeks.The further you progress in the phase 1 (for example, two to three months), the less effect will cause a violation of the regime.
If you are seriously violated the regime two weeks after the entry into phase 1, then threw himself almost to the top of the method.Of course, it is very discouraging, but remember: a losing battle - it's not a lost war.