Diet the Montignac diet phase 2 Weight Maintenance

Published on April 7th, 2013 | by George Conte


Montignac diet Phase 2: weight maintenance

This article is the last one of my presentation about the Montignac diet, you can find all the articles of this series below:

1. Montignac diet

2. Montignac diet phase 1: breakfast

3. Montignac diet phase 1 lunch and dinner

4. Montignac diet Phase 2: weight maintenance

The second phase of the Montignac diet begins after the successful completion of the first phase and helps to stabilize your weight. The second phase has more food variety compared to the first so it is easier to implement, because the basic principles do not apply so strictly. The separation between “prohibited” and “permitted” foods in the first phase is not forced anymore. Here all foods are allowed, as long as you don’t exaggerate.

At this phase certain exceptions from the first phase principles are allowed. These exceptions may be separated into two groups: “small” (trivial) and “big” (significant). “Small” exceptions include:

  • A glass of wine for an aperitif after eating cheese, salami and olives.
  • Two glasses of wine with dinner.
  • A pudding with fructose (or fruit mousse) or a pudding with chocolate high in cocoa.
  • A dish with “good” carbohydrates and vegetable fats (examples are a piece of beef tenderloin with olive oil and lentils or lean meat with dried beans).
  • Toasted bread (100% whole wheat) with a few olives or salmon.
  • A slice of 100% whole wheat bread with cheese.

“Big” exceptions include:

  • An aperitif and three glasses of wine at the same meal.
  • An appetizer of “bad” carbohydrates (soufflés, pies).
  • A main meal with “bad” carbohydrates (white rice, pasta, potatoes).
  • A dessert with “bad” carbohydrates (sugar, white flour).


Basic rules of the Second Phase

  • There should never be more than one exception in each meal.
  • Anyone who is in this phase should not consume more than one meal that includes a “small” exception per day.
  • Do not consume more than one meal a day that includes a “big” exception or meals with a “big” and two “small” exceptions.

 At this stage, however, you should take into account the glycemic index and the level of net carbohydrates in food. When eating foods with high glycemic index you should prefer those with low net carbohydrate so that there is a balance. It is advisable to avoid fried potatoes, which have very high glycemic index and high amounts of net carbohydrates.

The Breakfast of the Second Phase

Everything mentioned in the first phase still apply. It should be sufficient and must include 100% whole wheat bread or whole grains. Bread can be combined with butter or margarine. If anyone has correctly followed the instructions of the first phase, the pancreas can now address hyperglycemia without responding with excessive secretion of insulin, leading to hypoglycemia. The weakness that you felt the afternoon has now stopped.

Those preferring salty fat and protein breakfasts, should avoid a simultaneous consumption of bread. Before breakfast you should be eating fruits or fruit juice.

The Second Phase lunch

At this phase it is allowed to accompany fish and meat, with foods with relatively high glycemic index (rice and whole wheat pasta grains, dried beans and lentils). Lentils with turkey fillet or lamb with beans, for example, can be consumed safely. The following “big” exceptions may be allowed rarely: one dish accompanied with high glycemic index carbs (white rice, potatoes).


Fruits should be eaten with an empty stomach. An exception can be done on the red fruits (strawberries, blueberries, blackberries). These fruits can be consumed at the end of each meal; they do not cause any fermentation and therefore no problem in digestion.


At exceptional cases (business lunches, family celebrations etc.) an aperitif is allowed before dinner. The aperitif should contain the least possible alcohol. You should prefer fermented alcoholic drinks (wine, champagne or something similar) and avoid those that have been distilled (whiskey, gin, vodka), because the latter cannot be absorbed well by the body.

The dinner of the Second Phase

The basic principles of the first phase for the dinner also apply for the second phase.

The key elements of the Montignac method

The Montignac method proposes a healthy and balanced diet to lose those extra pounds and then remain slim. The idea is to change one’s eating habits, making better choices without affecting the amount of food consumed. More specifically, this method separates carbohydrates in ”good” and “bad” according to their glycemic index, recommends lean meat, red wine, vegetables and dark chocolate and bans pasta, white bread, sugar, processed white rice, refined cereals and products from white flour. It includes two phases: the first phase where weight loss is achieved and the second phase where you maintain your weight long-term.

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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of A website dedicated to help you overcome obesity and transform your life the same way he did!

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