Montignac method: weight loss phase 1 dinner
Montignac / / March 27, 2016
Dinner can be:
- protein-lipid with lots of fiber and a small amount of carbohydrates (fruits);
- protein-carbohydrate, too, with lots of fiber and a small amount of lipids (a sauce of vinegar and vegetable oil for salad).
protein-lipid with a small amount of carbohydrates and plenty of fiber (fiber).Dinner may be the same as lunch.This is when you dine out.At home, usually limited variety.But if you convince your family to join you in the development of new eating habits, everything is much simpler.
It is best to start with a thick vegetable soup.To make it possible to use turnips, onions, celery, cabbage - in general, any vegetables listed in the Annex.Avoid potatoes.It is often used to make the soup thicker.Much preferable celery, or egg yolk, or mushrooms, crushed with a mixer to puree the state.Feeding the soup, you can add a spoonful of butter or sour cream (if you do not watch cholesterol).
evening should avoid meat, better to replace it with a bird.And even better
as sausages, especially if you're at dinner ate beef, veal, pork or lamb.This will cause a large intake of saturated fats and endanger the blood cholesterol levels.
the evening you can eat cheese or yogurt - depending on what you ate for lunch.Better not be repeated.Yogurt, as shown by recent studies, it is very useful: it lowers cholesterol, increases resistance to infections and improves peristalsis.But beware - eat plain yogurt and fruit concentrates, and especially make sure that he was naturally fermented.Best of all - a farmer or yogurt with the addition Bifidok.And do not eat yogurt frequently: after all, it contains a carbohydrate-lipid component.Home
food should be allowed, but tasty food, such as smoked mackerel or sardines in oil.Eat what you will not find in a restaurant: boiled artichokes - delicious, containing a lot of vitamins and minerals, fiber, reduce blood glucose levels and stimulate intestinal activity.In addition, eat tomatoes, spinach, endive, eggplant, cauliflower, leeks, mushrooms.
protein-carbohydrate high in fiber and low in lipids (some sauce for salad - vegetable oil and vinegar).Carbohydrates should have a low glycemic index, all the lipids are eliminated.
I offer you a list of dishes to choose from:
vegetable soup (without the potatoes and carrots);
whole rice with tomato puree;
pasta meal with sauce basil; lentils and onions;
white or colored beans;
whole wheat cereal with vegetables;
artichoke seasoned with lemon, mustard and low-fat yogurt;
salad with a dressing or with the addition of races vegetable oil.
not too limit your consumption of vegetable oil: it contains vitamin E and essential fatty acids.
For dessert, you can eat low-fat cottage cheese or low-fat natural yoghurt with fruit puree to taste.
main thing - to do without lipids:.. Of butter and vegetable oil, margarine, grated cheese, eggs, etc. Such
dinner can eat two or three times a week.Applying the "good" carbohydrates, especially legumes (lentils and beans), containing vegetable protein, you balance your diet.
Remember that you should not eat at night fats.This will help your weight loss, as the fat eaten in the evening, are easily converted into fat reserves.
It is important to distribute the basic food for one week.In a week you should eat: meat or sausages - about three times;bird - twice;eggs - twice;fish - three or four times, and three or four times "good" carbohydrates (whole foods or legumes).
There are many reasons why we skip lunch, or in the best case, replace it with a sandwich.
Never skip meals!This is one of the fundamental laws of supply.Nothing prevents you to eat four or five times a day, but you can not have less than three times a day.This is the easiest way to disrupt the metabolism.Do not do it yourself and do not let others to do.Your body starts to behave like a dog being fed irregularly.Suffice it to find a bone, she immediately hides it in reserve.
I am sure that at this stage - Phase 1 - you will not be offended sandwich from the buffet or burgers from "McDonalds".At the end of the book I'll say what I think about the eating habits that we exported from a country that considers itself a pillar of Western civilization.Of course, this country deserves our respect for a number of achievements in science and technology, but not in the gastronomy and in catering.
Well, what do you eat instead of the nightmare of "fast food" ( "fast food")?
little bit of imagination, already acquired knowledge - and here are some recipes for how to eat quickly in the workplace or on the road without breaking our rules:
- ham (both smoked and unsmoked).I advise you to buy Parma ham, thinly sliced, it is always and requires no knives or forks;
- continental sausages - it is better to take the cut.With high cholesterol, I recommend to replace sausage smoked salmon or crab sticks;
- hard-boiled eggs, you can always find the bar or in the cafeteria;
- tomatoes (do not forget a napkin, and then I do not envy you).Botanists believe the tomato fruit, and we, nutritionists consider it a vegetable;
- you can use any cheese, but because we believe practical amenities, better give up all Camembert and goat cheese - a trip of their scent evokes condemnation of others, so choose a different type of cheese.
If you have not eaten, you can arrange a dinner of nothing but fruit.Eat them from the heart, as much as necessary.In fruit is one drawback - they are quickly digested, and you feel the urge to nibble on something in a couple of hours.Allow yourself even one apple and a slice of bread from wheat flour.But do not eat "bad" carbs: biscuits, or worse, "sneakers" and other psevdoshokoladnyh bars.
If you exercise, then a quarter of an hour before class to eat dried fruit.
Well, it seems, and everything about the phase 1.
Before the election of a new style of food you are eating a lot of sweet, already in the first month of the diet can lose 5 - 6 kg.But do not stop there, as you risk to start gaining weight, resembling an accordion bellows, which, curled, immediately begin to expand.
After the first rapid success continue in the same spirit, and although the weight will not decrease at the same rate, it will gradually melt away, steadily, day after day.It is believed that men are easier to reach the goal, than women.However, we must remember that if you are going through at this time of any course of treatment, it can lead to the opposite result, since in some medications cause weight gain.Women should also be aware that during the month they may also experience fluctuations in weight that are not related to the metabolism.
Still noticed that women lose weight less than men.There are four reasons for this:
1. Worry, anxiety, which can cause an increased release of insulin.
2. Hormonal disorders during menopause.
3. Problems with the thyroid gland, although rarely.
4. Sometimes, especially in the early stages of a woman's body as it counteracts the weight loss.This kind of reaction is transferred to the last re-low-calorie diet, which led to excessive weight.
If in the past you have had problems with cholesterol, now, learn to regulate it by the correct, balanced administration of lipids, you forget about it.So avoid fats, especially soluble - they are guilty increase "bad" cholesterol in the blood - and choose those fats that contribute to the emergence of "good" cholesterol.
Your doctor may object to the use of a new diet, since it is contrary to what he had been taught at the Institute in the years of his youth, but the best reason - this is your weight, decreasing without taking any drugs.Against such a scientific argument is difficult to object.
Following the rules of phase 1, it is impossible not to lose weight.If this does not happen, somewhere made a mistake.
The only way to find the truth - to compile a complete list of everything that you eat in a day, and with the help of the tables in this book, find an error in the diet.
For example, you can eat too much normal yogurt or cottage cheese, which contain both carbohydrates and lipids.Or you regularly eat vegetable soup with "permission" vegetables.Check the "origin".Most likely, you will read on bags that besides vegetables, this soup contains starch, sugar, dextrose or other additives for thickening and coloring that you harm.
Be vigilant!Despite the fact that the basic principles of the method it is easy to comply with - of course, sacrificing some of their habits - minor deviations from it can negate all your efforts.
A word of warning: if you are on a low calorie diet, do not go immediately to the new method.Your body is already accustomed to a certain type of food, and its change (increase calories) during the transition to our method can lead to the opposite result - the deposition of fat.This way you can gain a couple of extra kilos.My advice is starting to apply our method, increase the amount of calories relative to the level that you have received previously, 100 calories a day, until you come to the diet recommended by us.