Published on March 22nd, 2013 | by George Conte0
Montignac diet phase 1: breakfast
This is the second article of an article series i have created about the Montignac diet you can find all the articles below:
During this period, the person should change their eating habits. For example you should replace the consumption of unhealthy macronutrients with the healthy versions like “good” carbohydrates and fats. Your body will “detoxify” and specific functions of metabolism like insulin secretion will work at a normal rate. This phase is relatively easy and does not include any restrictions on the amount of food. However, it is selective in relation to the removal of certain foods (“bad” carbohydrates) or consumption in a particular way at a particular time of day. These meals are balanced and include a variety of food since they are rich in protein, fiber, vitamins and minerals. Normally there is no feeling of deprivation at this stage, because the person eats as much as he wants to avoid hunger. It is necessary to mention that it is very important to eat three meals per day. This means that you should not miss any meal and also you should avoid snacking between meals.
The process of this phase is based on a principle that is the basis of this method, and two rules:
The Basic principle
The choice of foods must be made in a way that the total sweeteners at the end of the meal to be as low as possible in order to minimize the reaction of insulin.
Two types of meals are possible:
- A quick protein meal (e.g. meat or fish) with carbohydrates to have very low glycemic index (35 or less) e.g. green lentils, chickpeas, green vegetables.
- A meal rich in carbohydrates and protein without saturated fats, with an optional content of a small amount or polyunsaturated or monounsaturated fats. The glycemic index of carbohydrates should be below 35.
The Montignac diet emphasizes on the concept of glycemic index. This concept was proposed by Jenkins and colleagues in 1981 to describe the absorption rate of carbohydrates after a meal.
Many factors together, including the type of carbohydrates, fiber, protein, fat, the condition and preparation, determine the glycemic index of a certain food. Contrary to common belief, the glycemic index of foods is not related to the amount of carbohydrate each food contains. ”High glycemic index” foods are called the ones that increase the
concentration of glucose in the blood rapidly, while “low glycemic index” foods are called those that are slowly increasing glucose concentration in the blood.
Foods that have a value of up to 55 are considered low glycemic index, those with price of 55-69 are considered moderate glycemic index, and these who are 70 and above are considered high glycemic index.
The First Phase breakfast
The main objective of the first phase is the loss of several pounds. There is another objective, which is to normalize the function of pancreas.
The low levels of energy in the body at the morning are cause by a breakfast that includes white bread, sugar, honey or jam. The pancreas has struggled for years and should recover from being so sensitive to excessive insulin secretion. This way it will be able to rest for a bit and have a chance for a normal function.
The breakfast of carbohydrates
This should be preferred, especially when the person that follows this method eats breakfast at home. There is no limit in the quantity or combination of nutrients. The breakfast includes:
- 100% whole wheat bread
- Whole wheat mixed cereals (muesli) that are sugar free
- Whole wheat cereal flakes
- Fruit jam without sugar
- Cottage cheese with 0% fat or low fat yogurt
- Skim milk
- Coffee decaf
- Soy Milk
All types of fats (butter, margarine) and dairy products from whole milk are not included in this breakfast.
Although it is proposed to avoid the consumption of bread in the other two meals, intake of 100% whole wheat bread should be an integral part of the breakfast to ensure a balanced nutrition. More specifically, it is better to prefer whole wheat bread produced by whole grains. Such bread can match with cottage cheese with 0% fat or sugar-free jam or both of them together.
The proposed breakfast includes cereal flakes from organic whole grain, not containing any sugar or sweets. The types of muesli that contain almonds, walnuts, hazelnuts or raisins are not allowed except when someone wants to lose very few pounds.
It is recommended to avoid drinking coffee because it can cause increase of insulin secretion
White sugar should be removed from the diet, particularly in breakfast. The sugar may be replaced by sweeteners like aspartame. Aspartame has been proven not to be harmful, but we do not know the consequences of daily consumption after several years. Therefore it is recommended to use limited amounts and only when it is necessary.
The foods that are recommended or prohibited to be consumed at different types of breakfasts are presented below:
Breakfast (carbohydrates) during the first phase of the Montignac method:
|Fresh fruit juice||Whole wheat bread||white bread|
|Fruits (15 minutes before the lunch)||bran bread||Rusk|
|100% whole wheat bread||muesli||croissant|
|whole grains sugar-free||toast||brioche bread|
|jam without sweeteners||German brown bread||milk bread|
|0% cottage cheese||fruit jam without sugar||chocolate croissants|
|Low fat yogurt||jam|
|Skim milk powder||honey|
|decaffeinated coffee||tea||Full fat cottage cheese|
|Full fat yogurt|
|coffee and cocoa|
Breakfast (fruits) during the first phase of the Montignac method:
The salty fat and protein breakfast
Another type of breakfast is the one that includes meat, sausages, eggs, cheese, etc. Essentially the British breakfast, with an important difference: all carbohydrates, even the “good” are excluded.
After such a breakfast it is recommended to eat a lean meal based on “good” carbs enhanced by lean dairy products.
The salty fat and protein breakfast during the first stage of the Montignac method:
|beaten eggs||Fruit juice (15 minutes earlier)||white bread|
|boiled eggs||Whole milk||Whole wheat bread|
|Skim or low fat milk||fruits|
Those who want to eat something during the breaks of their work can eat fruits. An alternative solution is almonds, hazelnuts, walnuts, 100% whole wheat bread, a piece of low fat cheese or boiled eggs.