Carbohydrates are foods which are transformed (after digestion) into glucose. The GI (glycemic index) measure the capacity of the carbohydrates to increase the glycemia (glucose released in the blood). This is why only carbohydrates can be given a GI. In this category are classified the starch and sugars: flours (bread) grains, cereals, potatoes, rice, fruits, green vegetables, sugar, and dry legumes (lentils, peas, soy, chick peas…). - The proteins: they are the essential building blocks of human body, but they also have various functions. They for instance contribute to the sensation of satiety. Proteins are found in all meat (poultry, beef, mutton, pork…) fish as well as eggs and cheese. - The lipids: they are the fatty acids which can be found in animal products (butter, cream...) but also in many vegetables (oil). However, carbohydrates, proteins and fat can be found together in most food, for instance in milk there are fats as well as carbohydrates (lactose) and protein. Most cereals are alike, but we consider they are carbohydrates because starch is the main portion of it.

Fats are metabolized differently depending on the nature of their fatty acids. - Saturated fats (meat, butter, milk products…) can be stored easily since they do not suffer any metabolic changes. - Monounsaturated fats (olive oil, goose fat, avocado) have the advantage that they reduce glycemia and are not easily stored by our bodies since they first have to be transformed. - Polyunsaturated fats (fish Omega 3) are not likely to get stored. What’s more, the energy needed to metabolize unsaturated fats is greater than the calories they contain.

For decades the only diets that existed were low-calorie diets. People were convinced that the only way to lose weight was to eat less and, above all, to avoid fats which are rich in calories. Dr. Atkins, who became known in the 1970s, was the first person to recognize the role played by carbohydrates in gaining weight. The Atkins diet, however, involves a drastic reduction of all carbs while allowing proteins and fat foods ad libitum. Considering that it makes no recommendations regarding the right choices, this represents a potential danger for those at risk of heart disease. The Montignac Method is neither a variant nor a modified version of the Atkins diet since it does not exclude any food category. As opposed to the Atkins diet, the Montignac Method even recommends carbs and proposes Glycemic Indexes (GI) so that we can choose wisely, namely low GIs. As concerns fats, the Montignac Method recommends those that reduce the risks of heart-disease. Accordingly, we have to conclude that low-calorie diets and the Atkins diet go to extremes and are thus unbalanced; while one rules out fats, the other excludes carbohydrates. What the Montignac Method proposes, more than an ordinary diet, is a balanced way of eating to lose weight and to keep fit and slim.

The slimming phase of the Montignac method comprises 3 types of meals.

The M Carbohydrate meal (CP) – ideally to enjoy at breakfast and dinner

This type of meal comprises couscous, muesli, basmati rice, etc. These are carbohydrates whose glycemic index  is in the range between 35 and 50. We identify them with the color orange in the glycemic index chart.

This type of carbohydrate can be combined with lean proteins: egg white, 0%-fat dairy products, light cheeses, lean fish and seafood, chicken and turkey breast, cooked pork, turkey and chicken ham, veal scalopine, dried meat, roast beef, ostrich.

1 tablespoon per person of olive or colza oil (mono-unsaturated fatty acids*) or walnut, flaxseed or wheat germ oil (omega-3 fatty acids**) is allowed to go with the food.

• Example 1: couscous and chicken breast
• Example 2: basmati rice and mussels with shallot and white wine

The M Gourmand meal (PF) – ideally to enjoy at lunch

This type of meal comprises white kidney beans, broccoli, tomatoes, chick peas, etc. These are carbohydrates whose glycemic index is lower than or equal to 35. We identify them with the color green on the glycemic index chart.

This type of carbohydrates can be combined with proteins containing normal quantities of fats  (eggs, poultry, meats, cheeses). However, you should avoid fried foods, fondues, oil-drenched dishes and fatty charcuterie (rillettes, salami, sausages).

• Example 1: lettuce with French dressing and a cheese omelette
• Example 2: kidney beans or sautéed mixed vegetables and rib-eye steak

The M Light meal – ideally to enjoy at dinner

As in the M Gourmand meal, this type of meal comprises white kidney beans, broccoli, tomatoes, chick peas, etc. These are carbohydrates whose glycemic index is lower than or equal to 35. We identify them with the color green in the glycemic index chart.

But here the difference with the M Gourmand meal is that we associate this type of carbohydrate with lean proteins: egg white, 0%-fat dairy products, light cheeses, non-fatty fish and seafood, chicken and turkey breast, cooked pork, turkey and chicken ham, veal scalopine, dried meat, roast beef, ostrich.

1 tablespoon per person of olive or colza oil (mono-unsaturated fatty acids*) or walnut, flaxseed or wheat germ oil (omega-3 fatty acids**) is allowed to go with the food.

• Example 1: spaghetti with a low Montignac GI and prawns
• Example 2: spicy lentils with tomatoes and veal scalopine

The most convenient way of losing weight is to reduce insulin secretion to the max in order to block lipogenesis (the process by which our bodies store fat) and to activate lipolysis (the process by which stored fat is liberated and burned.) There are three examples of this: 

• We can eat a M Carb carb meal (also called glucidic/carbohydrate meal) meals which are essentially composed of carbs with a 35 to 50 GI. In this case, the only fats allowed are Omega 3 fats (raw, poached or stewed fish) and more reduced portions of monounsaturated fats (a trickle of olive oil on pasta al dente, for example.)

• Another possibility is to eat a M Gourmand meal (also called lipidic meal), meaning to combine proteins and fats (meats, eggs, cheese…). In this case, we should solely consume carbs with a 35 GI or lower.

• The last possibility is the M Light meal. As in the M Gourmand meal, this type of meal is composed of carbs with a 35 GI or lower. The only fats allowed are Omega 3 fats (raw, poached or stewed fish) and more reduced portions of monounsaturated fats (a trickle of olive oil on pasta al dente, for example.)

In any case, in Phase I, we should only eat carbs with GIs under 50.

If you are a woman under 45, in good health and not excessively overweight, we would recommend you read the book Eat Yourself Slim published in 2010 by Alpen (ISBN 978-2-35934-038-9) If you are pre or post menopause, and take medicine for other pathologies, you will find the most suitable recommendation in the latest edition of The French GI diet for women (ISBN 978-2359340679) published in 2010 by Alpen. You should make sure that you get the latest editions since the older versions are still around in some bookstores and the Montignac Method has considerably progressed in the past few years.

The books reflect the state of the art at the time they were written. The books listed on the website are the latest editions (former editions are not mentioned.) A great number of scientific studies have been published since the first editions of Michel Montignac’s books first came out. M. Montignac has also carried out significant research and experiments with his scientific team. He has thus, naturally, systematically updated his books in keeping with the most recent findings. Phase II, the stabilization phase, for example, has changed from when it first started. Today, it is even more effective and easier to follow than it was then. The Montignac Method has considerably evolved since his books were published for the first time. We advise you to read the latest US and UK books: Eat yourself slim (ISBN 978-2-35934-038-9) and The French GI diet for women (ISBN 978-2359340679) which include a wholly updated version of Phase II and as they are the revised updated editions.

The Montignac Method does not work better for men than for women. Proof of this is the fact that it helped your female friend to lose weight. The results might not be identical and, in some cases, it might take a bit longer for certain women to achieve the results desired. Three factors might slow down the weight losing process where women are concerned. This might be your case. 1. Having previously followed consecutive reduced-calorie diets. You have formerly subjected your body to several restrictive diets. Your body keeps a record of this frustrating experience and it is not surprising, at least at the beginning, if it reacts negatively when you change your eating habits. You will probably have to give your body time to recover and adopt new reference points. A doctor from Rouen told us he had prescribed the Montignac Method to one of his patients who had successfully followed one low-calorie diet after another for 25 years. She followed the Montignac Method for 5 months without losing a single kilo. She was naturally disappointed that it had worked for several of her friends but not for her. She continued on the Montignac Method because it had rid her of her chronic migraine. Suddenly during the sixth month she lost over 8 pounds and over the next three months she lost 16 more. In 9 months she lost over 24 pounds even if it took her 5 months to lose her first pound. In conclusion, it took her body 5 months to find a new balance and begin to trust her choices. 2. Hormonal disorders are another factor which might increase women’s resistance, notably during menopause. These hormonal disorders increase our energy and we use up less energy. 3. When our bodies’ basic energy consumption slows down is the third factor. This can also occur when we take certain medicines. (See Montignac’s book The French GI diet for women (ISBN 978-2359340679). In short, even if women, more often than men, are faced with factors which slow down the process of losing weight, the Montignac Method, which basically addresses body functions that cause us to gain weight (through high blood glucose levels), is no less effective for women than it is for men. It’s just a matter of the time required to achieve our goals.

The Montignac Method’s immediate success (at the beginning of the 1980s) took skeptic nutritionists by surprise and made them fear for their own standing. Montignac not only insisted on the futility and risks of low calorie diets, his excellent results proved that he was right. In self-defense, they sought to caricaturize this innovative diet. They stigmatized it as dissociated and unscientific. By so doing, they attempted to disqualify it in order to avoid a true debate on the scientific logic behind the Montignac Method and its quantification through Glycemic Indexes. The GI concept challenged what up to then had been the universally-held truths on which these nutritionists based their dieting recommendations. The Montignac Method showed that ‘traditional” diets were not only obsolete but ineffective and a potential health risk. The best way to define the Montignac Method is as “a free and balanced way of eating by knowledgeably choosing food which contributes to reducing insulin, the weight gaining hormone.” Carbs are chosen for their low GIs, lipids depending on their acid fats, and proteins because of their origin. The scientific basis for Montignac’s recommendations leaves no room for these supposed pseudo dissociations.

TIt’s important to keep the basic eating habits (and principles) of the method. Because if you come back to your former eating habits, eating mainly high GI food and the wrong fat, you will obviously reactive the metabolic process leading to fat storage. However, by following the phase 2, applying the principles of the AGI (Average Glycemic Index of the meal), you are entitle to manage discrepancies.

Should you have less than 10 pounds to lose it is recommended to stay in phase 1 at least three months, even if you have rapidly lost what you expected, because it is important to give your metabolic system enough time to restore its functioning. Beyond 10 pounds, it’s advisable to stay in phase 1 another month after the weight lost is over. But phase 1 is perfectly balanced. This is why you may stay there if you feel like it.

A discrepancy is a deviation from the diet rules, for instance, eating a high GI during a protein-fat meal. To manage a discrepancy is to find the way to neutralize its metabolic effects. Two rules must be followed: - The compensation: in order to neutralize the hyperglycemia induced by the consumption of a high GI, one has to eat a low GI carb. - The anticipation: to be efficient in terms of neutralization, the low GI food must be eaten before the discrepancy high GI. Example: If you decide to eat French fries, you will have beforehand to eat raw vegetables. The objective is to reach a resulting glycemia of the meal of 50 or below.

At least two hours.

The Montignac Method is wholly compatible with pregnancy and breast feeding. We advise you to read The French GI diet for women published by Alpen (ISBN 978-2359340679). This book deals with pregnant women too. Pregnancy contributes to slowing down weight loss due to changes in hormonal levels. If you follow the Montignac Method while pregnant or breast feeding, you will certainly recover your figure (except if you have developed a resistance to losing weight.) You can then keep your weight steady by following Phase II.

The Montignac Method is totally suitable for pregnant women. It can even be recommended to control weight during pregnancy and avoid risks of hyperinsulinism (high blood sugar levels) in the unborn infant. For further information on this subject, see Michel Montignac : The French GI diet for women (ISBN 978-2359340679).

The Montignac Method is not really a diet in the strict sense of the word since it does not limit the amount of food we eat. It’s a perfectly balanced way of eating which consists of choosing our food knowledgeably. The idea is to select from each of the different categories the food whose effects on our bodies will allow us to reduce, and in principle, prevent fat from getting stored. It is not a matter of eating less but of eating better. Obesity, in children and adults, is the result of high blood glucose levels (hyperinsulinism). The best way to lose weight is to eat with the aim of reducing this hyperinsulinism. This precisely is what the Montignac Method offers: the guidelines to achieve this aim. With the added advantage that we can eat freely and without depriving our bodies of the nutrients it needs. Montignac proposes a diet rich in micronutrients which is why it is perfectly suitable for children as well. Nonetheless, a child’s eating habits have to be changed carefully and with precaution so the child does not feel marginalized and to avoid potential blocks. This is why we recommend our book The French GI diet for women (ISBN 978-2359340679).

The Montignac Method does not focus on amounts or portions since experience shows that if we choose wisely, low-GI carbs, the proteins needed, will rapidly make us feel full enough. At the onset, however, it is best to stick to reasonable portions like those served in France, which are half or one third the size of servings in restaurants in the States.

In the Montignac Method it’s not necessary to eat less, but this doesn’t mean that we may eat far more. It’s just advisable to eat normally.

A normal serving of meat or fish is around 150/200g depending if we are young (below 30) or older especially above 50.

160g of (dry) spaghettis are widely enough for a “normal” pasta dish.

Regarding breakfast:

- 3 slices of integral bread (150g),         
- 1 bowl of oats (4 table spoons)

Each carb has a precise GI which is the result of an estimate based on tests carried out on the food in its raw state. It is almost impossible for laymen to make these estimates on their own. The only solution is to refer to the GI chart. These explanations regarding the way to estimate Glycemic Indexes are available on our site.

GIs measure the increases in glycemia (blood sugar levels) after eating food containing sugar or starch, in other words, carbs. This is why only those foods which fall into the glucidic category have Glycemic Indexes. Red meat, poultry, cold cuts and oils, which are not carbs have a 0 GI.

It consists in calculating the weighted average of the glycemic index of all carbohydrates included in the meal providing the quantity of starch/sugar is the same, otherwise you must make a rule of 3. Sugar whose GI is 70 is in fact the resulting glycemia of 60% of glucose (GI=100) and 40% fructose (GI=20). But remember that if you want to lower the resulting glycemia, the food with the lowest glycemic index must be eaten before the food with the highest GI.

The glycemic load (GL) is a complementary notion which allows us to choose our foods wisely. It is estimated by multiplying the foodstuff’s pure glucidic content (100 g) by its Glycemic Index and dividing the result by 100.
 

In the above example, the glycemic load balances the carrots’ GI and can be eaten in Phase I while fructose, which has a high GI, can only be consumed in very small quantities. Soon we will post a page on our website explaining why this is so. Nonetheless, this notion is a bit complex and not really necessary for following the method.

If you lose weight after following Phase 1 and instead of switching to Phase 2, you go back to your former wrong eating habits, your body will keep it in its memory. Consequently once you decide to go on the Montignac diet for another time after putting on weight one again, the body will show its frustration by developing a kind of resistance to weight loss. Most of the time, it mainly slows down the weight loss process.

If you follow our recommendations, you will probably not feel hungry in between meals. In principle, you can eat more than three meals a day as long as you don’t eat more than what you would have eaten in the course of those three meals. If you get hungry during the day, you can eat an apple and 20 raw, unshelled and unsalted almonds, hazel-nuts or walnuts. Almonds contain low GI carbs as well as proteins. They make excellent snacks. If the craving is great, you can even accompany this snack with 1 or 2 squares of chocolate that contains 70% of cocoa.

If you have switched to the Method recently it may indicate that your body which is very sensitive it is not yet used to your new eating habit. Therefore you should manage to introduce the high fiber products more slowly, little by little. But you may also make some mistakes in the implementation of the Method. If it’s the case, go back to the details of the books, but we recommend also that you read the answers related to the appropriate questions.

At the begging it’s necessary to introduce the fiber very little by little. What must be avoided are the dairy products, the saturated fat, the fried food and the whole cereals. Start with very small quantity of fiber food and increase very slowly the portions during weeks and even months up to a normal serving. The mistake that make usually the colopath patient is to stay away completely from all fibers which contribute to amplify the disease. Out of the crisis, it’s necessary to reintroduce the fibers in proceeding very slowly starting with leeks, green beans, broccoli and fruit. Later on if the intestine stands it, we can introduce very small portion of whole cereals and at the end dry legumes. In order to calm the pain or get rid of the gas it’s advisable to take capsules of charcoal and clay.

The study done by Laval University Professor Dumesnil on the Montignac Method (published in November 2001 in the British Journal of Nutrition) shows that this method has been clinically proven to reduce risks associated with cardiovascular disease: - Lower cholesterol levels, - Reduced triglycerides by 35% within six days. - Reduced glycemia and insulin levels within 24 hours, that which contributes to preventing or reducing the risk of diabetes. However, even Type II diabetics exhibit some differences. The onset of Diabetes II is tied to insulin resistance, that which results in hyperinsulinism (excessive insulin secretion.) Notwithstanding genetic predisposition, diabetes is the result of bad eating habits: too many carbs with high GIs plus saturated and trans fatty acids. Experience shows that, when detected at an early stage, it is possible to reverse the disorder to some extent. All we have to do is take up good eating habits such as not eating saturated fats and carbs with high GIs. Instead, we opt for low-GI carbs, monounsaturated fats (olive oil) and polyunsaturated animal fat (Omega 3). Thus, by lowering blood sugar levels, we can also reduce our resistance to insulin and, even if we do not cure our diabetes, we can at least keep it from getting worse. When the diabetes is at an advanced stage requiring external insulin, it might not be possible to reverse it by just following a special diet. The Montignac Method has proven to be particularly effective in reducing insulin resistance and lowering blood sugar levels. We advise you to read the latest US and UK books: Eat yourself slim (ISBN 978-2-35934-038-9, published in 2010 by Alpen) or The French GI diet for women (ISBN 978-2359340679, released in 2010 by Alpen). Careful reading of this book should help you in your search but will not, however, fill in for the need for specialized medical advice.

The Montignac Method operates on the basic principle that eating low and very low GI carbs, which trigger weak glycemia and insulin responses, is the best way to keep from gaining weight and preventing Reactive Hypoglycemia. If you’re always tired and suffering hypoglycemia, you have probably become overly-dependant on sugar. Your body probably needs time to disintoxicate itself and recover a normal balance. The only way to achieve this is by persevering in order to force your body to produce its own sugar since you have accustomed it to receiving the sugar it needs when it needs it. Nonetheless, the lack of results might be a sign that there are other causes behind your high blood sugar levels. It might be a good idea to consult a physician.

Numerous studies have shown a close correlation between, on the one hand, LDL-cholesterol ("bad" cholesterol) and high triglyceride levels and, on the other hand, a diet heavy in high-GI carbs (potatoes, refined flour and sugars…) By adopting the Montignac Method’s recommendations, namely to opt for low-GI carbs, you should easily be able to rid yourself of over 10 to 12 pounds. Your insulin and glycemic levels will noticeably improve. Furthermore, Professor Dumesnil’s study on the Montignac Method has shown that this method decreased triglyceride levels by 35% in just six days. If this is not your case, you should consult your doctor.

We recommend that you apply thoroughly the phase 1. Try in particular not to eat any carbohydrate whose glycemic index is over 35.

Once the weight loss has really started even if it takes some time, you may come back to the two basic types of meal and eat foods whose glycemic index is between 35 and 50 during carbohydrate meals.

However, you will get better results if you stay away from gluten cereals (wheat, rye, oat…) replace them by Saracen/buckwheat and quinoa.

Rice is very acceptable (Basmati especially) because it behaves as if its glycemic index were lower (insulin response is reduced.)

Another important recommendation: reduce you consumption of dairy products (milk, yogurts…) replace them by Soya products. If you eat cheese, you’d better choose sheep’s milk cheese such as “Manchego” (Spanish cheese).        

The polycystic ovarian disease as you say triggers an excessive insulin secretion which leads to wait gain.

The target by following the Montignac Method is precisely to suppress the excess of insulin induced by the wrong carbohydrates. The Montignac Method can obviously help you to prevent from putting on weight because of your health problem but it may also help you losing some weight even if it will take longer.

The Montignac food recommendation for somebody who practices sport must be adjusted although the basic principles remain the same (high glycemic index carbs are forbidden.)

In order to have a balanced food category intake one must bring during the day in terms of energy intake: 40% carbohydrates, 30% proteins and 30 % fat (good fats).

Before, during and after the sport activity, depending on its intensity, you are advised to eat dry fruits such as figs, apricots, prunes as well as almonds and chocolate sweetened with fructose.

During meals, you must eat low glycemic index carbohydrates such as spaghettis quinoa (even rice) and dry legumes/pulses such as lentils beans and peas (chickpeas.)

One can switch from a low calorie diet to the Montignac Method but this must be done very progressively.

1/ Suppress all high glycemic index food (such as potatoes) and replace it by very low glycemic index carbohydrates.

2/ Reintroduce low fat proteins (such as chicken breast, steam cooked fish…) by increasing the quantities.

3/ Reintroduce little by little good fat such as olive oil and fish fat.

In other words, one must carefully apply thoroughly the phase 1 starting from small quantities and increasing the servings progressively up to normal. This transition may take two to three months, the time the body needs to rebuild its metabolism.

It is normal for your body to want to take time out after having rapidly lost the first kilos. The answer is to persevere and you will soon start losing weight again, even if those last kilos take a bit longer to lose. Other recommendations: - Limit intake of fresh milk products (milk, yoghurt and Quark or curd cheese,) - Eat light dinners, basically fruit, and try to eat, what you would normally have eaten for dinner, at breakfast and lunchtime. This means that your breakfast can include what you would have had for dinner the evening before. It’s not a matter of eating less but of eating the most when you body needs greater energy.

There might be several reasons for this resistance to losing weight: - Age, possibly accompanied by a hormonal disorder (hypogonadism). As we age, we burn less energy when we rest, which means a lowering of resting metabolic rate –RMR. - Medical treatments might also reduce the amount of energy we burn or stimulate insulin secretion - Pathological problems which might interfere such as Hypothyroidism, hormonal disorders, excess stress…. - Prior restrictive hypocaloric diets followed on a regular basis delay the changes required to reach the metabolic balance needed in order to lose weight. - Eating large amounts of fresh milk products. A maximum of 2 yoghurts a day is the recommended amount. Etc. It would be advisable to have a full medical check up to know. The Montignac Method has had excellent results with 85% of the people who have followed it. Some people (often women) have developed a particular resistance and their cases are special. Experience shows, however, that in most cases the best way to overcome this resistance to losing weight is by simply persevering long enough (possibly several months) for our bodies to rediscover the balance needed to be able to lose weight. There are also other reasons for this resistance: - A need to understand the Montignac Method better in order for it to be effective. - If your body tells you your weight is fine, it is almost impossible to lose weight! Thus, one, or several of these causes combined, can be at the root of failure or mediocre results.

Yes! In following the Montignac Method you have lost fat which weigh a little and takes a lot of room and this fat has been replaced by muscles which are heavier and take less room.

Contrary to low calorie diets, the Montignac Method is perfectly balanced and doesn’t bring any lack of nutriment (vitamins, minerals…).

On top of that there is no quantity limitation. It’s not possible to lose more weight than the body needs to.

Yes it’s normal, especially for a woman, to lose and regain weight over night. This is mainly linked to a water retention problem. This is why it’s not advisable to weigh one self every day. Once a week in the morning after a fasting night is enough.

The GI for most carbs basically reflects its impact on our blood sugar levels. Accordingly, low GI carbs will trigger low insulin responses. Most foodstuffs have an insulinic index (II) proportional to their GI. There is, however, an exception: fresh milk products (yoghurt and Quark or curd cheese) which have a low GI but a high II. These should be eaten in small portions since, even if they have low GIs, they contain whey which triggers critical insulin responses. The ideal then is not to eat more than the equivalent of 2 yoghurts a day. The best thing is to eat cheese without whey, cheese which has been cured (hard cheese). Low-fat milk products, on the other hand, should be eaten with meals which are basically carbohydrates (including breakfast.) Whole-milk foods and cured cheese should be eaten with protein-lipid diets.

The dairy products that contain whey are those made from the whole milk:

- the milk itself (plain, fat free and lactose free,)

- the yoghourt,

- the fresh cheese (beaten and/or homogenized.)

In other words cheeses that have not been completely drained.

Some cheeses are sold within a draining filter; therefore they must be poured off regularly in order to get rid of the liquid part (whey.)

All dry cheeses have by definition been cleared of the whey. This is the case of gruyere, camembert as well as Holland cheeses.

We have never said to forget completely dairy products.

It’s just a matter of quantity. Most people in Anglo-Saxon and Scandinavian countries eat too much dairy products.

You can continue without any danger to eat one yoghourt a day (mainly in order to make the most of the lactic ferments) and some drained cheese. You may find some salt free if salt is a problem.

Calcium is brought by many other foods especially all vegetables (cabbages, broccoli…) and dry fruits such as almonds. Drinking hard water is also widely enough to bring what is needed.

The belief related to the need of eating a lot a dairy products to enjoy calcium is a myth invented by the dairy lobby as a marketing (claim). One should know that most Asian population who, for cultural reasons, have never drank a drop of milk, have far less bone problems than heavy milk drinkers such as Anglo-Saxon and Scandinavian populations.

There is calcium in almost all the food we eat and especially in the water we drink. The strong recommendation we are always given to eat plenty of dairy products in order to meet our needs in calcium has no real scientific foundation. It’s mainly a marketing argument invented 50 years ago by the milk lobby and which has been naïvely broadcasted by the medical community. Epidemiological studies that we can now refer to are very clear: Osteoporosis almost doesn’t exist in the population who traditionally eat neither dairy products nor cheese. This was the case for Japan. Conversely in countries such as Finland, where people are the heaviest consumers of milk and dairy products in the world they also are the champions of the osteoporosis and diabetes of type 1. In the Montignac Method we advise to stay away from milk and dairy product because the whey fraction of them (lactoserum) is insulinotropic. One yogurt a day is widely enough to bring the intestinal ferment we need. However hard cheeses are ok since they don’t have whey anymore.

One normal yoghourt a day is enough to enjoy the beneficial effect of the lactic ferments that are good for our guts. Soya yoghourts have the same ferments. Normally, only Soya used to feed animals may come from GMO origin not the Soya used for humans.

During phase 1, hard cheese (or old cheese) can be eaten in a protein fat meal where the carbohydrates have a GI below 35. This is valid for all kind of hard or soft cheese which means cheese that are drained from the lactoserum (whey) left.

Alcoholic beverages contain very little carbohydrate. The alcohol is used directly by our bodies as fuel and burned as a first choice. This means that, when we drink a lot with our meals, our bodies tend to burn first and foremost the alcohol we imbibe and not the energy supplied by the fat and carbohydrate food we eat. As a result, our bodies might end up storing these foods instead of burning them. Whisky, gin, rum, vodka and other strong alcoholic beverages are not recommended since they are fattening. It would be much better to drink one or two glasses of red wine, but at the end of the meal.

Wine (white and red) and champagne are not carbs and do not have Glycemic Indexes. In general, alcoholic beverages contain little carbohydrate. Nonetheless, when consumed in excess, wine (like all alcoholic drinks) causes hypoglycemia and with it the craving to snack. What’s more, we recommend not drinking more than one glass of wine per day in Phase I so as not to run the risk of not losing weight. During Phase II, you can drink two glasses of champagne or wine (preferably red) at the end of your meal. The same goes for beer and cider.

Yes, because the quantity of sugar it represents is insignificant. At least not enough to jeopardize the effect of the Montignac food habits.

Peanuts, almonds, hazel-nuts and pecans are carbs with very low GIs (15) and, as such, can be eaten during Phase 1. Nonetheless, they are also rich in fat and we should therefore try to avoid eating them in big quantities with glucidic meals.

Because the salt favors water retention and increases the intestinal absorption of the glucose that may contribute to weight gain.

Only figs, apricots and prunes have low GIs. Dates and raisins are, on the other hand, to be avoided. Dried fruit can be eaten for breakfast with cereal or at the end of a meal. Dried fruit is particularly recommended before, during, and after muscular efforts and sports. Eaten with almonds it can serve as the equivalent of a small and highly energetic meal, with a very low Glycemic Index to boot.

Certain people tend to feel bloated when they eat fresh fruit at the end of a meal. It might be better for them to eat their fruit 15 minutes before breakfast, or in between meals. Cooked fruit which is not likely to ferment can, on the other hand, be eaten at the end of a meal. This is true for red fruit and other berries (strawberries, blueberries, raspberries) which do not run the risk of fermenting because of their low sugar content. People that do not have this problem can eat fruit with GIs that fit in with the Montignac Method at any time.

- As far as pasta is concerned, only “pastified pasta” is eligible which are the case only of spaghetti and some tagliatelle. Pastification is a mechanical process in which pasta dough is fed through small holes at a very high pressure. This gives the pasta a protective film which limits the amount of starch gelatinization that can take place during the cooking process. - Now, the pasta must be cooked al dente, since overcooking pasta makes its starch more digestible which increases its GI value. It is true that in many Anglo Saxon countries including in Germany and/or Scandinavian countries, pasta may be made from regular flours. You better stay away of these pasta whose GI is higher and be careful to choose only pasta made from durum wheat as they all are in Italy and France.

In phase 1 it’s better to avoid eating peanut butter even if it is sugar free because it’s too heavy in fat although it’s good fat (polyunsaturated.) However there will be no problem in phase 2 but be sure that the product doesn’t contain, sugar, corn syrup, dextrose and modified starches.

Caffeine slightly stimulates insulin secretion. Brewed coffee —filtered or watered-down espresso—contains twice to three times as much caffeine as a regular espresso. It is thus better to drink decaffeinated coffee. Accordingly, in order to increase the odds of losing weight in Phase I, caffeine consumption should be reduced to a minimum or completely discarded. Even so, a cup of pure Arabica coffee once in a while is acceptable since its caffeine content is comparatively low. Experience shows that in Phase II it is no longer necessary to forgo coffee. If you prefer your coffee with milk, we recommend that you use low-fat milk. Cream and whole milk (liquid or powder) are not recommended but they can eventually be consumed but definitely not after a glucidic meal in Phase I. Sugar is, obviously, totally out of the question. It would be a good idea to get used to drinking coffee and other liquids without adding sugar or other sweeteners.

The good side of chocolate is its cocoa content. White and milk chocolate have very little cocoa or none at all. Both, on the other hand, contain large amounts of sugar. Dark chocolate that contains up to 70% cocoa has a very low Glycemic Index (25). It can thus be consumed in both phases I and II. Two or three squares can be eaten after each meal. We can even prepare a chocolate dessert and eat it with a few almonds or hazel-nuts. Cacao contains a good number of soluble fibers. This is what contributes to reducing the Glycemic Index of chocolate with 70% cacao content and to neutralizing the sugar it contains. Quality European dark chocolate (as compared to the chocolate made by the Anglo-Saxon industries) is quite simple: cocoa butter, cocoa paste, sugar, vanilla and an emulsifying agent. Producing chocolate without additives demands quality ingredients and requires a high degree of know-how. Industrial chocolate substitutes quality ingredients with vegetable fats and oils (such as karite/shea butter, nuts or palm oil) because they are cheaper and increase the end products’ resistance to heat. The ingredients undoubtedly make the difference between chocolates that contain over 70% cocoa and products whose cocoa content is for all purposes symbolic. Learn more...

Yes you can eat chocolate every day providing it has at least a 70% cocoa content. But don’t eat more than 30 to 40 grams (1/3 of a 100g tablet.) The best way to eat chocolate is at the end of a meal.

The cocoa butter is composed of:

- 60% saturated fatty acids (34% of stearic acid and 28% of palmitic acid)

- 3% of polyunsaturated  fatty acids (mainly linoleic acid)

- 35% of monounsaturated fatty acids

This content of 60% of saturated fatty acids could be worrying. However keys have showed that during the digestion, the stearic acid (34%) is transformed into oleic acid (monounsaturated.)

Finally what appears in the blood is the following:

- 28% of saturated fatty acids

- 3% of polyunsaturated

- 69% of monounsaturated

Therefore, with 72% of good fat the chocolate remains a food that prevents from cardiovascular diseases.

There is some confusion regarding the use of the term fructose. In Europe, fructose is derived from sugar beets or sugar cane and it has in fact a 20 Glycemic Index. In North America, fructose is a totally different thing. It is in effect derived from cornstarch that is, chemically speaking, isoglucose which has a 90-100 GI. Seventy-five percent of the sugar consumed in the States is this pseudo fructose which produces a good number of negative effects on peoples’ health. Some articles (generally not scientific) do not distinguish between the different “sugars” and the comments which they reproduce in a mixed-up manner are not always referring to the same thing. In any case, daily fructose intake should not exceed 30g. What’s more, we should avoid the habit of sweetening our food just because it’s with a low GI “sugar”.

Salt is theoretically neutral in the increase process of the fat storage but as it may be responsible for water retention it might be at stake in the total weight gain.

However one must know that sodium (one of the main molecules of salt) is part of the absorption process of the glucose. Therefore, we may consider that an excess of salt consumption may contribute to favor the intestinal glucose absorption and indirectly stimulate the weight gain process. Inversely, by reducing our consumption of salt we may slow down the glucose absorption and consequently reduce the weight gain process.

There are two main types of tea: “Black tea” (such as Earl Grey) which is fermented during the drying process and the “Green tea” which is not fermented composed with the first top leaves of the tea plant.

There are other varieties such as the “red teas” coming from different origins which undergo the fermentation process. You may also find the “white tea” which isn’t fermented but whose leaves are harvested with the bud of the plant.

The “green tea” is the healthiest one since it contains a high proportion of polyphenols (antioxidants) that may activate the weight loss process, prevent from cardiovascular diseases and prevents from the aging process.

Soya and almond milk do generally contain sugar and often even Maltodextrine. They, usually, however, only contain very limited amounts of these sweeteners, which means that the sugar content is largely neutralized by the large amounts of proteins contained in these milks. The GI for these milks is at around 30.

First of all, we have to distinguish between oak, einkorn and barley ”flakes”, which are in effect the grains grounded from these cereals, and what the Anglo-Saxons call “flakes” as in the case of corn-flakes or rice krispies, which are in fact grains which have been popped or cooked. These type of cereals (oak, einkorn and barley) should be eaten “raw”, uncooked. They can also be mixed with, for example, cold or warm milk (soy and almond milk are the most indicated.) In this state, their Glycemic Indexes stay well below 50 which is ideal for glucidic meals. Comparatively, grains which are cooked or popped have Glycemic Indexes which are way above the recommend levels. This is true of all industrial cereal such as those made by Kellogg’s® or Nestlé®. Likewise, cooking oak, einkorn and barley (as for making porridge) raises their GI to around 60 or even higher, and is therefore not recommended.

Japanese cuisine is a good choice. Sushi are a good choice, even if they have a 55 GI, they contain raw fish (Omega 3 and often seaweed). They should be eaten within the framework of a balanced Japanese-style diet: with seaweed in order to lower the meal’s Glycemic load, which rice tends to increase. If you do not plan to accompany this meal with seaweed, better try eating sashimi. Soy sauce is acceptable but you should pay attention to the brand name. Products sold in supermarkets generally contain modified starches and other sugars. Chinese cooking is not compatible with the Montignac Method since it is generally excessively high in saturated fats (hard to digest fried foods) a well as sugar.

Sweetened products are normally to be avoided. Theoretically we can eat sweeteners. Studies, however, have shown that Aspartame (a chemical sweetener) tends to trigger abnormal hikes in blood sugar levels in the following meal. Another objection to synthesized sweeteners is that they artificially stimulate the craving for sugar and sweet foods. The best thing is to avoid them insofar as possible. On the other hand, if you wish to know about the side effects (such as decalcification) of cola drinks, we suggest you read our December Newsletter: cola drinks increase the risk of fractures. Sweeteners: aspartame, saccharine, acesulfame K, cyclamate, sucralose (splenda), stevia, rice syrup, polyols (maltitol, mannitol, sorbitol, xylitol...)

Soya and almond milk fit in quite well with the Montignac Method in both Phases I and II and they go well with glucidic and lipidic meals and make good in-between- meal drinks. Since soy milk might not appeal to everyone’s taste, a lot of brands add corn/wheat syrup and sugar. The same occurs with almond milk, which often contains sugar and Maltodextrin. Nonetheless, they still have very low Glycemic Indexes (30.)

If the proportions remain very small (from 1 to 3%) it can be considered as negligible providing the consumption of this type of food remains exceptional.

Whole-grain flour (or “integral”) is whole because it contains all of the grain. It is generally stone-ground, unsifted and coarse, thus preserving the grain’s micronutrients. Bakers (with a few rare exceptions) cannot propose these products since the mills that supply them don’t carry them. They basically only sell whole flour which has a GI comparable to that of white flour. Whole bread is made with industrial flours which are a bit less processed than white flour. More often than not, it is white flour with a bit of bran. Whole breads (in different places and under different names) are made with flour which is as refined as wheat flour. Adding 4 or 5 cereals will not make much of a difference unless they are in their natural state (not refined), that which is rarely the case. The only shops where you will find real stone-ground whole bread or flour are organic food stores. Choose natural leavened whole bread since natural yeast helps to lower GIs.

The best product is Agar-agar which is a soluble fiber.

Insofar as you are a vegetarian and not a vegetalian, the Montignac Method is quite suitable for you, we suggest you substitute the recommended meat and cold cuts with eggs, cheese and fish. The problem with vegetalism is that it causes severe protein deficiencies since vegetable proteins are scarce (apart from soy) and we do not assimilate them as well. This is why vegetarians should eat at least one egg a day (hard-boiled, for example) as well as high-protein cheese (parmesan and gruyere.) To achieve the results proposed by the Montignac Method, you have to eat in a balanced manner: 30 % proteins, 30 % fats (mono and polyunsaturated) and 40 % carbohydrates. If your meals include carbohydrates, you have two choices: • Carbs with a 35 GI or lower (lentils, kidney beans, chickpeas …) should be served with lipids (olive oil) or protein-lipid foods (eggs, cheese…); • Carbs with a 35 GI or higher (semolina, rice…), should not be eaten with fat foods (apart from fish fat) but you can, on the other hand, serve them with non-fat protein (egg whites, 0” fat cheese/yoghurt.)

Considering that you are solely vegetarian and not vegetalian, the Montignac Method would recommend replacing the meat and cold cuts proposed in its menus by eggs, milk products and soy products. We would  advise you to read The French GI diet (ISBN 978-2-35934-040-2).

The Montignac Method helps to prevent from the cellulite on women and from fatty stomach on men. It may even help in reducing them. However, if the cellulite is deeply set up which is linked to hormonal disturbance, cream may help superficially but the best solution may be the surgery.

This information is not really necessary and it could lead to confusion. For most carbohydrates, there is proportionality between the GI and II. In other words if the GI of a product is low or high the II will be low or high. There are only few exceptions: - Dairy products (milk, yogurts, cottage cheese…) Although they have a low GI (given the lactose), the insulin response is high because of the lactoserum (whey) (see answer n°31) - Basmati rice: although it’s GI is average (50), the insulin response is much lower. Then we may consider that this rice behaves as if the GI was close to 35 providing it’s not over cooked.

Unfortunately the French regulation doesn’t allow it (in France what is not authorized is by principle forbidden), whereas it is possible in other countries (Australia-UK).

Official scientists say that aside from the risk of an unlikely electromagnetic wave leakage if the device is old and in a bad shape, there is no danger at all for health to cook with a micro wave.

However this statement which has always been developed by the electrical goods industry lobby is very contested by other health specialists.

Because for them, the microwaves initiate a deep change as far as the vital structure of the food is concerned. Nutrients would be denatured in the way that their genuine molecular organization would be totally perturbed. For instance the good fat would turn automatically under the “trans” form which is malefic. The proteins would also be denatured in a way that they would not be able anymore to behave normally in the metabolic process.

In 1991, Professor Blanc from the Institute of Technology of Lausanne University in Switzerland showed with an experiment on gunny pigs that their blood formula had wrongly changed after being fed exclusively with food cooked in the microwave (increase of free radicals opening the door to risks of cancer, decrease of hemoglobin, decrease of good cholesterol.)

Smoking increases the energy expenditure because the body spends energy in order to get rid of the nicotine which is a real poison.

In addition, the nicotine slows down the insulin response. This explain why, when we stop smoking there is always a risk of putting on weight. And as the Montignac Method precisely works on the reduction of the insulin secretion, it’s the best way to overcome the fear that all smokers are facing when they decide to stop smoking.

The specialists have nuanced opinion on this question. As far as we are concerned we think that it is better to eat breakfast after doing sport because as there is no more glycogen after the night. The body will be forced to use the fat reserve as fuel which enlarges the weight loss.

The only way to put on weight when one feels too slim is to break the normal and regular cycle of food intake.

For instance one can completely skip an important meal and eat more at the following one or even fast during one day and eat a lot afterwards. This is the only way to force the body to make reserves. This is the reason why monks in the past were always fat. It’s because they alternated fasting days with eating days that their bodies being scared of missing food managed to make reserves.

Quark is a type of cheese (something like French « fromage blanc ») which seems to be quite common in Anglo-Saxon countries, sometimes under different names (such as curd cheese). Visit this page for further information on different types of cheese: http://www.foodsubs.com/Chefresh.html.

Ramadan is highly respectable since it is a religious instruction. However, we must admit that it is not really beneficial in terms of metabolism.

Statistics are showing that for sensitive people, the Ramadan is prone to generate weight gain and further weight loss resistance. Because frustration from starving during long hours leads to a change in the energetic yield.

Eating after fasting triggers weight gain because of the rebound effect which is amplified by the fact that the energy expenditure (metabolic rate) is in addition reduced.

The best way to limit the damage during these nights’ meals is to apply the following rules:

• Eat only very low carbohydrates
• Reduce fat consumption
• Eat enough protein: white egg, breast chicken or turkey, fish
• Eat very slowly in reduced quantity