Montignac method Phase 2 : it does not get better ?
Montignac / / August 12, 2017
maintenance and stabilization WEIGHT
Now our task is to enter the cruise mode, as you have already learned the basic techniques of the new method of supply.You are expelled from their "dangerous" menu dishes and now hone their new habits.Moreover, you have already achieved weight, dreamed about, and are now ready to move on to phase 2.
Unlike Phase 1, which continued all the same limited period of time, phase 2 you will have to adhere to the rest of your life, if you want to maintain the achieved weight.I am in this phase for ten years and did not add an ounce, although not deny myself any chem.Faza 2 - This phase maintain the achieved weight, is the stage where we really reaching learn how to eat properly.
In the first stage, I spoke mainly about what should not be there, and that there should be a limited number of, or in sequence.In the second stage
restrictions weakened, will be freedom of interpretation, that is, there will come a power stage art.
This means that you should
I'm not asking you to consistently obey the code of laws, though, because from that moment will not be a strict prohibition, which cause irritation and a desire to break them.
You must master the art of managing your diet, do not blindly obeying a set of rules and creating new rules based on the specific situation and your knowledge of the metabolism in your body.Then came the creative stage of development method.
He will always remain a dangerous product.What I said earlier is still valid, and in the next phase.Get used to do without sugar.Even if you will not suddenly substitute for sugar and you will have a desire to say: one sugar cube in coffee does not change anything - stop.Of course, you can break the rule, but with one condition: all day you do not try any of the other "bad" carbohydrates.But better to be
hardness. Not one lump of sugar in your coffee, or one gram of sugar to your cottage.One of two things: either a substitute for, or nothing.
course, in phase 2 you have more freedom of choice than in phase 1, but be careful with it, appreciate it.You - as an offender with a suspended sentence: Any violation of the law - and you're back behind bars.
can say that you are forced to eat sugar circumstances, because it is present in most desserts.But I'll teach you how to do so, to apply the minimum harm to themselves.
If you want to be tempted to eat dessert with sugar, then, of course, you can not drink coffee with sugar.In general, my advice: always drink coffee without sugar, and you will free yourself small niche - eat dessert containing sugar.But the best stand
death: sugar - is a poison, and treat it as hell!
But this is the most strict taboo that will hang over you.Other laws are more liberal.
I expect you to question, but what about the honey?It is a natural product, not rectified, could be ...
I hasten to disappoint you - the glycemic index of honey is 90, then there is a "bad" carbohydrates.
But if you registered it as a medicine, well, so be it - no more than a teaspoon a day, and then after a carbohydrate breakfast.
One of my brothers, like me, a big fan of red wines.But the effects of his love for wine, he felt only when I told him each piece of bread that you eat, it's a glass of red wine, which you do not drink.So choose!
Breakfast. if you carbohydrate diet, you should eat only bread made from flour grubomolotoy (see chap. V, «Breakfast").It was only after three months, when low-fat cottage cheese literally climb out of your ears, you can replace it with a light smear margarine or light butter, but do not abuse it!Generally
butter can be eaten very rarely, mostly when you travel, and you have no choice.
also with milk: get used to skim milk, well, and if you really unbearable, use semi-skimmed.
carbohydrate breakfast recommended in the 1st phase should become a habit, but, of course, and there is room for maneuver.
From time to time I have to eat breakfast on duty in larger hotels in Paris.During breakfast, I can not resist the delicious bun or croissant excellent expiring fragrant oil, but I remember them automatically: it means that I will have today to abstain from wine and chocolate dessert in the afternoon and dinner.
Perhaps now you understand that the secret to proper regulation of power is harmonious distribution of rules variations. In the body there is a certain degree of stability now pancreas insulin production level can be controlled much better than before.But remember: if you fail to comply with the limits of your ability, the arrow on the scales instantly remind you of this.
As a good manager always monitors the budget of the bank, and you have to watch out for their own weight on the scales.
And again I remind you: it is better to eat three extra oyster than a piece of white bread and butter.
If you eat smoked salmon for a snack, never eat Tostik filed with it.Or make a marinated salmon - he never accompanied Tostik.
Be careful with pate on Tostik because the liver and - a carbohydrate-lipid mix.
generally make it a rule to have a restaurant that you do not eat at home.I am amazed at the restaurant of my compatriots and foreigners: they choose a long time flipping through the menus long-familiar dishes that are eaten every day.Sometimes only the heroic efforts allow them to move from these positions and get to try something new.If they are the same workers - without imagination, without any desire for new, I feel sorry for their management, shareholders and colleagues at work.
In France, always order the fish - the most famous chefs in this country prefer to do their best fish dishes.In this country, in the cities, which are separated from the sea by 500 km, you can always get fresh fish.
starch containing product
Even in a phase 2 I save contempt for potatoes, white rice, pasta made from refined flour and corn.They, as well as bread, especially in combination with lipids, are responsible for our excess weight.Eat them in exceptional cases.As for the bread, do without him at lunch and dinner.Know that there is only one way to reduce the negative effects of "bad" carbohydrates: lower their glycemic index may be, accompanying fiber carbohydrates.
For example, if you really want to eat fried potatoes, eat it with a green salad, fibers which reduce the result of this deviation from the norms of proper nutrition.
Of course, there are cases that exclude the possibility of choice.But even then, do not give up so easy, and think about how to minimize the damage done to your body.Of course, giving up wine and dessert can go unnoticed.But what to do if you are visiting your favorite aunt, who takes every crumb of her own dishes prepared by you on a plate, as a personal insult?Well, so then you have no choice but how to eat all the forbidden and then take two or three days on the diet phase 1, to bring balance back to normal.
In such cases, you may want to throw all of these diet and go back to the good old days when there were no temptations, and prohibitions and life was easier and more fun.Such thoughts are very often come to visit you with the approach of Christmas, which is when all your wish can not slip through without a "loss."
My ten years of experience says that there is no hopeless situations.You can always find a solution.
you need - and you already understand - to raise the limit of stability of glucose in your body.If you use the method of the accordion, that is, gaining 3 - 4 kg, return to phase 1, you will not achieve anything.
Now I have a very high threshold for glucose, but it achieved compliance with the long-term phase 2, and, of course, I can afford the deviation, but the easier it is to do, the harder I stand principles.
purpose of my method - is the loss of the old conditioned reflexes associated with poor eating habits, which we acquired in childhood, and the acquisition of new conditioned reflexes with a plus sign.If you have found them in the phase 1, then in the 2nd phase, they will work without a problem.I'm sure any of you can acquire reflexes that will stimulate the right food choices.
If you have come to the restaurant and found the menu of spaghetti that you really like and you take great pleasure to eat a serving of this dish, do not deny yourself.But put it in your mind.Enjoy, but keep in the memory portion of excellent spaghetti, so that in the future to compensate for their negative effect.
Reading these lines, you find it hard to imagine that you can ever resist the temptations and that you have the will to voluntarily leave the plate what you really love.But, believe me, it really is much easier than you imagine.Once you are happy to find the first visible results in phase 1, the habit of restrictions would be automatic.On a subconscious level, you will be hard to yield to temptations.So gradually you come to autoregulation of its diet.
main advantage of my method is that it unlearn bad habits acquired during your entire life, resulting in obesity.He coped with it, remember: if you come back to the former way of life, the second time the results of my method, you are unlikely to be repeated.
But if you have the will and desire, then you will be surprised how easy it is to stick to the method, and the time will come when you will stop torturing temptations in the form of a baked potato and Christmas cakes.You will find many other equally delicious dishes, which previously simply did not know.And over time, learn to make their course between icebergs "bad" carbohydrates automatically, like turning on the autopilot.
Everything connected with the fruit you have passed in phase 1. Eat fruit on an empty stomach.And it is important not so much the amount of carbohydrates they contain (fructose or glucose), and what they eat, because sometimes poorly digested fruits.Return to the previous page, where I talk about it, and you will understand me.But there
fruits containing very little carbohydrates in phase 2 can be eaten daily in large quantities.It strawberries, raspberries and blueberries.Therefore, at home or at a restaurant for lunch or dinner, eat these berries are not limited.
If your lunch protein-lipid, you can even put the cream on them, but no sugar (can substitute)!
And if you did not break the diet, you can afford even whipped cream company "Shanti" (although I suspect that there are a small fraction of sugar in them).Oh and the house - only with whipped cream sugar-substitute.
Incidentally, one piece of fruit, not cause any problems - melon, but, of course, as a snack in the early afternoon.But try to survive after such snacks at least a quarter of an hour before the main meal (especially if it's meat or fish).
By the way, if the melon is fed to various salads, do not be afraid to mix it with them, except for salads, which eat eggs, mayonnaise and sausages.But this advice applies only to digestive problems, the risk of gaining weight from the melon in the 2nd phase of the minimum.
Many of my readers ask, is there a difference between fresh and cooked fruit?Yes, but small: boiled fruit is fermented in the stomach less than fresh.In other words, they absorbed almost completely.Therefore, taking a portion of stewed fruit, remember that you deviate from the method.The cooked fruit tissue is destroyed (they are well absorbed), vitamin C is lost, as well as the ability to lower blood sugar.
As for dried fruits, they have an average glycemic index, but most of the basic properties of the dried fruits are stored in fiber, so they can be included in your diet to maintain physical capacity.These fruits include figs, dried apricots or prunes.
This part of the book, as well as a chapter on wine, affects my heart strings because I always had a penchant for sweets at the end of a meal.
We all have our weaknesses.But it is important to be able to control themselves.
Honestly, I can safely abandon the potatoes for a lifetime, and almost a year - from pasta, but do not live a week without chocolate.
modern kitchen can not do without modern confectionery.Unfortunately, the French bakery is the leading in the world.It is original, beautiful, natural product based on quality and easy.
Therefore, in phase 2, you can make extensive use of its achievements, without violating the laws of our method.Even
cookies are so easy that almost does not contain flour or sugar.And mousses "new kitchen" almost no sugar, no flour.In Appendix you will find a recipe for bitter chocolate dessert.It contains 5% of flour, that is, a cake weighing 1 kg leaves no more than 50 grams of flour - and no sugar (except small amounts already in chocolate).In general, this is a very slight deviation from the phase 2.
A mousse of dark chocolate (see. Appendix recipe) please any gourmet.
I started with chocolate, because it is my passion, and if it is of the highest quality (with high cocoa content), then there little carbohydrates and the glycemic index of about 22.
But apart from chocolate, "new desserts" offer a great range of fruit mousseswhich, although containing a little sugar and a bit of bad carbs, yet in its negative effects are less than one Tostik or portions of fries - I do not want to transfer this information to all language bored percent, grams and kilograms.
Well, if you eat apple pie, then simply refrain from the crust, and everything will be fine.
Speaking of ice cream.Do not deprive yourself of this pleasure, because its glycemic index of no more than 35 (in a good ice cream sugar very little), but in sherbet index 65.
Moreover.If you love ice cream, poured hot chocolate with cream and shot down the mountain on top of the umbrella, allow yourself to this delicacy.Harm from it is much less than that of a portion of mashed potatoes.
But generally cakes should be excluded because of their content of flour and sugar, a slice of cake at no worse than a baked potato or two spoonfuls of white rice.
However, we must remember that any deviation from the norm should not be a system, and the case, and not very often.
Use of alcoholic beverages is subject to the same laws as the food.In phase 1 complete restriction of any alcoholic beverages, and in the next phase of certain exemptions, that is allowed to drink wine.And if you're used to drink before dinner as an aperitif something strong, and during the meal - a few glasses of red and white wine, and after lunch - liquor, then this should be no more.
Refrain from whiskey, even divorced, the more of a gin and tonic, which is full of sugar.The best glass of champagne or white wine.Remember that a single serving of whiskey as much alcohol as in half a bottle of wine.Therefore it is better to drink this portion during lunch than a good aperitif before dinner.If you are unsure, it is better to have a drink before dinner, which is not known to the menu, order the young Bordeaux or borzhole that you can drink with any meal.Generally
time aperitif, before eating, exposes you often temptations.This is usually due to the long wait or the latecomers to the fact that the owner was late to dinner.In short, the expectation may result in an hour, or even two.Around arranged all sorts of snacks, mainly from the "bad" carbohydrates, and you know that this house will be served for lunch excellent red wine or hostess is famous for its desserts, so you are prepared in advance to the diet compromises - remember to break the can onceno more.
particularly difficult case in English-speaking countries, where you are invited to half-past five in the evening, and begin to feed nine or even ten o'clock.
I remember an English couple who came to live near Paris, invited us to dinner.We were, like decent people, by seven o'clock.A quarter to twelve, one French couple began to go home.
"How - worried owners - you will not stay for dinner?"