Michel Montignac developed his eating plan in the 1980s. Although not a doctor, Montignac believed that eating foods that didn't trigger an insulin response would help him lose weight. The Montignac method was one of the first low-GI diets and preceded the 2003 publication of Dr. Arthur Agatston's "The South Beach Diet." Considered controversial at the time, a low-GI based diet has now been validated by scientists worldwide, including Jennie Brand-Miller, an Australian scientist and professor of nutrition at the University of Sidney, and Walter Willett, M.D., an American epidemiologist.
Michel Montignac did not consider his eating plan a "diet" but rather a "method" of healthy eating. The Montignac plan includes proteins, fats and carbohydrates. Carbohydrates should be low on the glycemic index and have little impact on your glucose and insulin production. Polyunsaturated fats from fish oil and monounsaturated fats from vegetable oils are preferred over saturated fats from butter, fatty meats and full-fat dairy products. Lean animal and plant-based proteins are allowed. There are two phases to the diet -- a weight-loss phase and a stabilization and prevention phase. Both weight loss and the prevention of Type 2 diabetes and heart disease are the goals of Montignac's method.
Hunger
If you are hungry on the Montignac Diet, simply eat something. There are no limits on calories or the number of meals you can eat in a day. There is no need to be hungry. The plan is meant to be a sustainable lifestyle -- not a restrictive diet. Foods are chosen based on their nutritional value, and you are encouraged to eat small meals every three hours. This should keep energy levels stable and help prevent hunger. Don't skip meals. The only restrictions are on the types of food eaten. During the weight loss phase, carbohydrates should score 35 or less on the glycemic index. During the second phase of the diet, you can eat some foods slightly higher on the GI.
The Glycemic Index
The glycemic index measures the potential of a food to raise your blood sugar level. Foods are ranked on a scale of 1 to 100. Pure glucose scores 100. The higher the GI score, the faster and/or higher your glucose levels rise. Foods that score 55 or less are considered "low-GI" foods; but Montignac goes further and restricts your GI limit to 35. This would include most vegetables, a few fruits, some whole grains and legumes. Foods with added sugars and refined grains will score higher than 35 on the glycemic index.
Insulin, Hunger and Weight Loss
The theory behind the low-GI diets is that carbohydrates that elevate blood sugar also elevate insulin levels. Insulin is the hormone needed for your body to store fat. If insulin levels are low, then it's more difficult to store fat. Simple carbs, such as sugar, have the greatest impact on glucose and insulin production. Because high-fiber foods, lean proteins and healthy fats are emphasized on the Montignac Diet, glucose production remains low and stable. Insulin is only released in response to glucose. Because glucose levels are regulated, you shouldn't experience the highs and lows of blood sugar that can lead to hunger and cravings. If you're not overeating in response to hunger and you're making healthy, nutrient-dense food choices, you should have an easier time reaching your goal weight.
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