Diets,  Nutrition,  Weight Loss

10 Basic Rules of Montignac Diet You Should Know

Montignac diet is considered as dissociated diet which is based on the principle of not combining, at the same meal, carbohydrates with animal protein or fats. This diet prohibits foods with high glycemic index, such as potatoes, sugar and sugar products, white rice, white bread, fresh fruit, and refined pasta.

With lipid sources, monounsaturated (such as olive oil) and polyunsaturated fats (like the omega 3 from fish and seafood) are favored.

What is so special with Montignac diet?

Montignac diet was founded by Frenchman Michel Montignac (1944-2010). It became very popular in 1990’s, mainly in Europe.

The diet is created to all who want to lose weight in sustainable and effective way. The method also minimizes the risks of cardiovascular problems and prevent diabetes. It is not a diet in the traditional way, instead it is a non-restrictive lifestyle with perfectly-balanced method based on changing eating habits.

The founder Michel Montignac categorizes foods according to glycemic index (or GI). It quantifies the ability of carbohydrates to boost blood glucose levels. GI is established by a scientist Dr. David Jenkins in Canada. To create the index, he gave randomly glucose 100. The value equates to the intestinal absorption of glucose intake 100%. There are different classifications of glycemic index and Montignac divides them into 3 categories:

  • Low GI, lower or equal to 35
  • Medium GI, between 35 and 50
  • High GI, greater than 50

The following are important 10 rules of Montignac diet, which is more like a lifestyle:

Avoid skipping meals.

This is a very important rule in Montignac diet: avoid skipping meals, especially lunch. The founder says that you should eat calmly until you get tired. You do not have to count your calories because it actually does not help. It follows the principle: “I eat, therefore, I lose weight.” It is also important to abstain from drinking water during the meals.

Breakfast has two variants.

Morning meal or breakfast has two variants. One is the variant that involves carbohydrates and proteins, but prohibits saturated fat.

The other variant is a breakfast with protein and fat, but without carbohydrates. Since this option has more saturated fat, this is not recommended more than twice per week.

Lunch and dinner have two options.

The first option consists of protein and lipid, a meal rich in proteins and carbohydrates with GI of 35 or less. The second meal variant consists of fiber and rich in carbohydrates with GI of upto 50 but without saturated fat. With Montignac diet, carbohydrates and proteins are eaten separately.

Choose carbohydrates rich in fiber for only 4 times per week.

In Montignac diet, it only accepts intake of fiber-rich carbohydrates but not more than 4 times per week. Meals may consist of carbohydrate with GI of 50 but it is imperative to have less saturated fat.

Dinner should always be lighter than lunch.

While lunch and dinner are similar, Montignac diet rules that dinner will be lighter than lunch. Dinners must have less fat but more vegetables and meat with low glycemic index.

Avoid sugar.

Yes, it’s definitely no sugar, in all its forms, in Montignac diet. It means avoiding desserts and other high glycemic index carbohydrates that may have hidden sugars, like soft drinks, jams, fruit juices, and different spices.

Reduce intake of caffeine.

Caffeine regulates pancreas to secrete insulin. Hence, reduce your coffee intake to a minimum, including caffeinated black teas, and caffeinated sodas. Montignac diet recommends water, caffeine-free coffee, and soft herbal tea.

Limit your alcohol intake.

With Montignac diet, it is essential that you reduce your alcohol intake and never drink it on an empty stomach. This diet allows a 10-cl glass of wine, or a 10-cl glass of beer during lunch or dinner. However, you should have a snack with protein and lipid, or have eaten something before your first sip of alcohol.

Never combine carbohydrates with saturated fat with GI of above 35.

Montignac diet allows a small amount of monounsaturated fats like olive oil, or polyunsaturated fats that can be found in oily fish such as salmon. Remember that fish oil is not fattening.

Patience is a virtue.

Learn to wait, like waiting 3 hours after a meal consisting of carbohydrates before lipids intake. Wait after 5 hours after a lipid meal before ingesting carbohydrates.


  • Fast weight loss outcome
  • Promotes better choices in eating
  • Foods (meals) are based on their glycemic index
  • Research results show that this dieting is proven to be effective


  • This diet plan may not be suitable for everybody
  • Must not combine fats with carbohydrates
  • Permits 3 meals everyday without snacking in between meals
  • No exercise program

To recap,

Montignac diet is a champion of several low glycemic diet plans. Given the 10 basic rules of this special diet based on its two phases, it will help you lose weight and sustain it by selecting foods that have minimal effect on blood glucose and insulin levels. The diet is linked to decrease risks of heart diseases, diabetes, and weight problems.

What do you think about this Montignac diet? Does it looks like you would like to try?

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