La dieta Montignac o più correttamente Metodo Montignac, è stato messo a punto intorno alla metà degli anni Ottanta dal dottore francese Michel Montignac ed è simile alle diete dissociate. Più che di regime alimentare si parla di metodo perché lo scopo, a detta del suo ideatore, è quello di imparare a mangiare correttamente evitando picchi di insulina. Vediamo meglio come funziona.
Metodo Montignac: come funziona
La dieta Montignac si basa su alcuni principi:
- Eliminare gli alimenti con un elevato indice glicemico (IG), i quali comportano una secrezione di insulina e stimolano la crescita delle cellule adipose.
- Non associare i lipidi e i glucidi o le proteine animali e i farinacei. I Glucidi vanno consumati solo 2 o 3 volte alla settimana. Al contrario, le proteine e i lipidi sono consumati a volontà se consumati da soli.
La frutta è concessa lontano dai pasti e i cereali devono essere consumati non raffinati, per ridurre l’indice glicemico.
Il metodo Montignac, inoltre, prevede 2 fasi:
1^ fase di dimagrimento: varia in funzione dell’importanza del sovraccarico ponderale. Oltre alla scelta oculata dei grassi e delle proteine, prevede soprattutto il consumo (nella categoria dei glucidi) dei soli alimenti il cui Indice Glicemico (IG) è inferiore o uguale a 50. L’obiettivo è di indurre alla fine di ogni pasto la più bassa risposta insulinica possibile. Così facendo, non solo si elimina qualsiasi possibilità di accumulo (lipogenesi), ma inversamente si attiva il processo di destoccaggio dei grassi di riserva (lipolisi) che sono bruciati mediante l’aumento del consumo energetico (termogenesi).
2^ fase di stabilizzazione e di prevenzione: la scelta dei glucidi sarà sempre operata in funzione del loro Indice Glicemico (IG), ma sarà più ampia rispetto alla prima fase. Queste scelte potranno essere affinate mediante l’utilizzo di un nuovo concetto che è quello del carico glicemico (sintesi tra l’Indice Glicemico e la concentrazione di glucidi puri dell’alimento) e quello della risultante glicemica del pasto. Ciò consente il consumo, in determinate condizioni, di tutti i glucidi, compresi quelli il cui IG è alto.
Dieta Montignac: alimenti a basso indice glicemico
- pari a zero: uova; pesce; formaggi freschi e stagionati; carni; insaccati;
- inferiore di 10: melanzane ed ortaggi verdi;
- da 10 a 15: albicocche; agrumi; noci; mandorle; arachidi; yogurt magro;
- da 15 a 20: marmellata senza zucchero; cioccolato amaro; lenticchie;
- da 20 a 30: latticini;
- da 30 a 40: pane integrale e mele;
- da 40 a 50: pasta.
Dieta Montignac: alimenti ad alto indice glicemico
- pari a 60: gelato;
- da 50 a 65: farine bianche e pizza margherita;
- da 65 a 70: riso bianco; peperoni; zucchero;
- pari a 75: anguria;
- pari a 90: patatine fritte;
- da 90 a 100: birra; burro e margarine; glucosio.
Dieta Montignac: schema
Lunedì:
- Colazione: Frutta, una tisana a base di erbe o tè, un piccolo toast integrale sormontato da formaggio magro e mele a fette.
- Pranzo: Gazpacho al basilico; insalata di formaggio, prosciutto, uova bollite, pomodori e olio d’oliva; per finire un quadretto di cioccolato fondente.
- Spuntino opzionale: mandorle e nocciole.
- Cena: Zuppa di verdure e funghi selvatici; insalata di rucola; mele tagliate con formaggio fresco.
Martedì
- Colazione: Latte con 4 biscotti secchi o 3 fette biscottate.
- Pranzo: Insalata di tonno e pomodori.
- Spuntino opzionale: 4 noci.
- Cena: Zuppa di verdure, cavolo nero e fave; insalata mista; una mela Smith.
Mercoledì
- Colazione: Tè verde con 3 fette biscottate e marmellata. Un frutto.
- Pranzo: Melanzane alla parmigiana realizzate con verdura grigliate, salsa di pomodoro, formaggio (se si vuole si può integrare con del prosciutto cotto).
- Cena: 100 gr di risotto ai quattro formaggi (realizzato con 100 g di riso integrale).
Giovedì
- Colazione: Yogurt al naturale con 3 cucchiai rasi di cereali integrali.
- Pranzo: Pollo alla diavola con peperoni e un bicchiere di vino rosso.
- Cena: 100 gr di spaghetti integrali al pesto senza formaggio.
Venerdì
- Colazione: Una tazza di tisana alle erbe. Un piccolo toast integrale sormontato da formaggio francese e una pera a fette.
- Pranzo: Coniglio alle olive. Insalata di pomodori e lattuga.
- Spuntino opzionale: un cioccolatino fondente
- Cena: Zuppa di funghi; verdure alla griglia; due uova bollite; un bicchiere di vino.
Dieta Montignac: pro e contro
Questa dieta è realmente efficace e non favorisce la ripresa di peso rapida dopo il ritorno ad un’alimentazione normale, tuttavia la dieta raccomandata è a volte troppo ricca di lipidi e povera di glucidi, con ricadute negative sul sistema cardiovascolare e sulla massa muscolare. Inoltre, può favorire la stanchezza.
Photo Credit| Thinkstock
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