Published on March 26th, 2013 | by George Conte0
Montignac diet phase 1 lunch and dinner
This is the third article of an article series i have created about the Montignac diet, you can find all the articles below:
The lunch of the first phase
Lunch typically includes an appetizer, a main course with “good” carbs and cheese or yogurt. But it should not be served with bread.
The appetizers can include raw vegetables, meat, fish, eggs and seafood.
Appetizers of the first phase of the Montignac method:
|Asparagus||Salmon smoked||German sausage||Mozzarella|
|Tomatoes||Salmon Marinated||Raw ham||Goat cheese|
|Cucumber||Sardines||Boiled ham||Calf sweetbreads|
|Peppers||Herring||Endive with bacon||Omelets|
|green beans||Cod||Mayonnaise with eggs|
The appetizers that should be avoided in the first phase of the Montignac method:
In general, the main dish includes meat, poultry or fish. It is recommended to combine it with vegetables that contain good carbohydrates and glycemic index of less than 35 (usually fresh vegetables or dried legumes).
Meat and Fish
It is recommend to eat lean meat and there are no restrictions in fish. A good choice is boiled or roasted fish. It is forbidden to eat fish croquettes and you should avoid the consumption of visible pieces of fat and the skin of poultry.
The main dishes of the first phase of the Montignac method (what is allowed and what is forbidden):
|Fish||Meat||Poultry|| Hunting / Offal
|Herring||Goose|| Fried & Raw
|All Freshwater & Saltwater fish|
|Fish croquettes||Pieces fat||The skin|
The meat or fish should be accompanied by vegetables and not potatoes.
The recommended and forbidden side dishes in the first phase of the Montignac method:
|Boiled vegetables (not potatoes)|
Cheese or dessert
At this phase cheese should be preferred and dessert should be avoided. A good way to consume some cheese without bread is to combine it with a salad.
It is recommended to avoid alcohol in the first phase, if one wants to lose many pounds. But if you want to get rid of a few extra pounds then you can drink half glass of wine at the end of a meal along with cheese.
The dinner of first Phase
The evening meal should be the lightest of all the other meals. It should be prepared based on the same rules you used for lunch. However, the total amount of the meal, and above all the intake of fat, should be reduced. Moreover, consumption of meat is prohibited if it was included at lunch.
It is suggested to eat a dinner rich in carbohydrate of slow glycemic index and proteins three or four times a week. The foods should be cooked without fat. For example, you may eat a vegetable soup (no potatoes and carrots) like a mushroom or a tomato soup. Lentils, dried beans, chickpeas or peas can be served with onion sauce, mushrooms or tomatoes. Another version would be a meal of noodles from whole wheat flour, rice or semolina, which will be accompanied with vegetables or lean sauce.
The dessert of a carbohydrate dinner should include lean cottage cheese or nonfat yogurt or fruit compost. As for drinks, water is recommended or tea or herbal tea and rarely allowed a small glass of red wine.
Twelve basic principles of the First Phase
Duration of First Phase
The duration of this phase depends on several parameters. It could last until losing all the extra weight. Since the duration of the weight loss varies from person to person, there is no general rule. It could also last until the person reaches a “balanced weight”, but that is different because each person has a different point where the body itself stabilizes the weight without adding other pounds. So if someone needs to lose twenty to thirty pounds, the first phase can last from several weeks to few months. If you need to lose only eight to ten pounds, you should not stop at the first phase as soon as you lose them because the main focus of this phase is not simply the loss of excess weight but also the balanced pancreatic function to increase the tolerance of glucose. This may take two or three months. So if the first phase ends much earlier there is the risk that pancreas will not recover even if the body weight decreased. It is therefore suggested to remain in the first phase for quite some time.