1. No food can not be skipped

Although you may not believe it, a very important rule in the Montignac diet is not to skip meals, especially lunch . Montignac argues that you need to eat calmly, until you get tired – and don’t count calories.

2. Breakfast, you have two options

Breakfast or morning meal has two variants. There is a variant with carbohydrates and proteins – which can be high in fiber, but this variant does not accept saturated entrees.

The other breakfast option is the one that contains protein and lipids, but does not contain carbohydrates. But because this version of breakfast contains many saturated starters, it is not recommended more than twice a week.

3. There are two types of lunch and dinner

The first option is high in protein and high protein and lipid carbohydrates with a glycemic index of 35 or lower.

The second variant is the dough with carbohydrates rich in fiber, it contains carbohydrates with a glycemic index of 50, but they do not contain saturated fat.

4. High fiber carbohydrates are eaten only 4 times a week

A rule of thumb on the Montignac diet is that it is accepted to consume fiber-rich carbohydrates no more than 4 times a week. Meals can contain carbohydrates with a glycemic index of up to 50 but must necessarily have few saturated starters.

5. Dinner should be easier than lunch

Although lunch and dinner are often similar, the rule of the Montignac diet is that dinner is much easier than lunch. Dinner should contain less fat and meat and more low-glycemic vegetables.

6. Remove the sugar

A rule of thumb: no sugar. Sugar must be eliminated in all its forms. Think not only of desserts, but also high-glycemic carbohydrates that may contain hidden sugar. For example, jams, soft drinks, commercial fruit juices, and various spices.

7. Avoid caffeine

Caffeine causes the pancreas to secrete insulin. Therefore, limit to a minimum coffee, juices that contain caffeine and black teas. Instead of enjoying with weak herbal teas, caffeine-free coffee, and water.

8. Limit alcohol consumption

It is important that alcohol is very limited and which is very important that you are never allowed to drink alcohol on an empty stomach. A 10 cl glass of wine or a 10 cl glass of beer is allowed for lunch or dinner – but the condition is to have a protein and lipid sandwich or to have eaten something before the first drink of alcohol.

9. Do not combine the carbohydrate-saturated entree with a glycemic index above 35

The Montignac diet allows a small amount of monounsaturated starter, such as olive oil, or an unsaturated fat found in fish with fatty meat such as salmon. Fish oil is not fattening.

Montignac diet phases, foods, benefits

What is the Montignac diet?

The Montignac method: it was created by the French nutritionist Michel Montignac and according to him, it is the result of scientific studies and publications in the 1980s.

It is a nutritional plan, in which the best Sources are chosen for each category: carbohydrates, proteins and entrees . The consumption of carbohydrates will be done according to their glycemic index, which indicates their effect on blood glucose.

The Frenchman wrote the book “I eat so I lose weight” (in Méthode Montignac) to illustrate his views on this lifestyle. Being obese in childhood, his goal was to provide an effective way to lose weight and keep the weight under control in the long term.

At the same time, this approach reduces the risk of heart disease and prevents diabetes, and the book certainly contains all the information on the logic and studies on which the diet is based that has been very popular since the 90s.

Phases of the Montignac diet.

1. Weight loss phase

Initially, there will be a weight loss period in which you want to achieve your desired weight. The weight loss phase, which consists of consuming a large amount of protein, 1.3 or 1.5 grams per kilogram of body mass.

In addition to these proteins, only carbohydrates that have a glycemic index of up to 35 will be consumed (they will not have a great impact on blood glucose).

2. Weight maintenance phase

Once this phase has been reached and passed, there will be a period of stabilization and prevention, the objective of which is to maintain that figure in the long term.

In the second phase, the diet becomes more permissive, because healthy habits have already been learned during the previous phase.

What foods cannot be combined in the Montignac diet

The Montignac diet, in addition to limiting carbohydrates by the glycemic index, prohibits combinations of: fat with sugars or animal protein with carbohydrates. To see how permissive this diet is, sugars are allowed, but only 2-3 times a week.

It can be inferred that the meals will be slightly different from what most of the population is used to, but only in terms of allowed combinations between the macronutrients.

What foods can you combine in the Montignac diet

With these restrictions, meals are mostly made up of carbohydrates or animal proteins and fats. The fruits can be combined with whole wheat bread and fat-free milk. Animal proteins (meat, cheese, eggs) can be combined with each other, but also with avocado.


In a breakfast with carbohydrates we can serve: fresh fruit juice and low-fat yogurt, cheese with (0% fat) with whole grains, but also coffee without caffeine. It is recommended to give up coffee to bring the functions of the normal pancreas.

We can also consume unsweetened fruit jam.
For a Breakfast with high protein content, we can eat scrambled eggs, bacon, cheese and therefore prohibit the carbohydrates mentioned above, since it is not allowed to mix the two food groups.


At lunch we can eat: salmon, tuna, beef, pork in combination with a vegetable dish. These vegetables can be: broccoli, eggplant, green peas, spinach, celery, cabbage, but potatoes, rice or pasta are prohibited.

Dessert will have to be avoided, especially in the first phase, so it is recommended to replace it with a salad.


Dinner will have the same principles as lunch, but it will have to be lighter, with lower fat content. So you will choose a lighter and fat-free type of meat.

And here the rule of carbohydrates applies, choosing them by the lowest glycemic index.

Benefits of the Montignac diet

It is very effective and easy to follow, so the transition from diet to lifestyle will not be too difficult. It stimulates the consumption of certain fruits and vegetables, which provide a high intake of fiber, vitamins and minerals.

It will also restore the functions of the internal organs and reduce the risk of heart disease or diabetes. Having snacks between the three meals of the day, the French says that therefore, we will eat less at lunch and dinner.

Why the Montignac diet is not recommended

The Montignac diet theory is disputed by nutrition experts, who say that all calories consumed above the metabolic requirement will be converted and stored as fat. Therefore, without limiting calories, the Montignac diet can be less ineffective.

At the same time, the glycemic index is not an easy tool to use as it depends on the type of food, the way it was cooked, and the combination with other foods on that table.


In conclusion, the Montignac diet is one of the lightest weight loss diets that brings results. Easy because all food categories can be consumed, just with more attention to how we combine them.

We look forward to your opinion in the comments!

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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