Thu, May-22-03, 13:27
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Senior Member
Posts: 103
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Plan: maintenance
Stats: 145/125/125
BF:
Progress: 100%
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I am assuming that you know Atkins. Basically Montigac says the same thing. But his advice is to eat low carb/fat only HALF the time (roughly 11 meals a week) The other half of your meals should be NO FAT and HIGH FIBER 'good' carbs (G.I. of 50 or less).
His advice is to limit fat/protein breakfasts a week to two. And to have two evening meals a week of carbohydrate (G.I. 50 or less) fiber meals, such as beans.
According to his theory hyperinsulinism causes you to be fat only when you eat carbs and fat TOGETHER. So if you eat only a) good carbs with fiber there isn't so much insulin around and if you eat b) fat with protein it doesn't cause blood sugar to spike .
Montigac has two phases. The first is weight loss which is descibed below. For maintenance you just eat things with a G.I. of 50 or less. He allows about three glasses of wine a day and a small piece of high quality (cocoa mass of 70% or higher) chocolate a day on maintenance.
Principals of Montignac weight loss:
Eat only 'good' carb-those that have a G.I. of 50 or less
No sugar.
No refined flour
No white bread
No pasta made from refined flour
No potatoes and certainly no chips or fries
No white rice
You can have 'good' carbs but without fat, such as
Whole grain bread, without cheese, butter or cold cuts WITH lettuce, tomato or fruit only spread.
Sugar free granola made without corn or rice (dried fruit is okay, nuts are not)
Fat free yogurt
Eat legumes (beans, lentils) as an evening meal
You can have brown rice with a tomato or mushroom sauce
NEVER EAT CARBOHYDRATES WITH FAT IN THE SAME MEAL
Wait 3 hours after a carbohydrate meal before you have any fat
Wait 4 hours after a 'fat' meal before you have carbohydrate
No combination carbohydrate/fat foods are allowed such as: whole milk, chocolate, advocado, liver, nuts or cookies
Eat fiber rich foods: lettuce, leek, asperagus, beans, artichokes, zuchinni and fruit (fruit with a G.I. of 50 or less)
EAT FRESH FRUIT (AND JUICE) ON AN EMPTY STOMACH (with the peel if possible)
Sqeeze your own fruit juice. Avoid ready made juice, and soft drinks which can contain lots of additional sugar.
Don't over-do artificial sweeteners or diet drinks
No alcohol is best but one glass of wine is okay IF you can limit it to that.
Avoid strong coffee. Caffiene-fee coffee is better.
Never skip a meal. Eat three meals spaced throughout the day. Eat as much as you want.
Eat saturated fats in moderation. Preferable eat unsaturated fat.
Never drink (water) immediately before a meal. Drink as little as possible during a meal. Do drink 64-80 ounces of water BETWEEN meals.
Take you time during meals, chew well and avoid stress while eating.
Eat three times a day: a generous breakfast, a reasonable lunch and a moderate evening meal. Don't count calories but eat until you are satisfied.
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