French diet

     The French Diet is not an other low-calorie Fad Diet. It is a lifestyle and a new enjoyable way to intake food and lose weight. It is not necessary to count calories and to do a lot of active exercises. What you need is to take high quality food in small portion. The French are very particular about what they eat. Their diet contains all fresh whole foods and avoids processed foods, junk foods, and sugary drinks. Natural food is the key to French slim.

     The French diet is a two-phase eating plan that combines the glycemic index (GI) with the theory of food created by Michel Montignac. The main idea of this diet is to consume "good" carbs instead of "bad" and avoid alcohol during Phase 1. You can eat food that have a GI index of 35 or lower. Certain vegetables like lettuce, broccoli, cucumbers, zucchini, cauliflower and others as well as lean proteins like fish, poultry and legumes are allowed during this phase.Phase 2 also limits food choices but the range of permitted foods is much wider. High glycemic index foods are permitable in Phase 2, provided that low glycemic index foods are also eaten during the same meal as compensation.

What is the glycemic index?

     The glycemic index (GI) is a way of measuring the effect of a given food on blood glucose levels. The higher the GI, the more of an increase in blood sugar, and the more insulin the body must secrete in order to maintain the proper blood sugar balance. Carbohydrates that break down quickly during digestion and release glucose quickly into the blood have a high GI. The standard American diet consist of high-GI foods, while French diets focus on low-GI foods.

What is the glycemic load?

     The usefulness of glycemic load is based on the idea that a high glycemic index food consumed in small quantities would give the same effect as larger quantities of a low glycemic index food on blood sugar. Glycemic Load is the product of the Glycemic Index and the grams of carbohydrate The formula is: GL = (GI x the amount of carbohydrate) divided by 100.

Glycemic index (GI) Glycemic Load (GL)
 low < 55  low < 10
 medium 55-69  medium 11-19
 high > 70  high > 20

 

Glycemic index (GI) and Glycemic Load (GL) Table

GI and GL for Common Foods
Food GI    Serving Size Net Carbs(g) GL 
Fruit Glycemic Load (GL) Table
Grapefruit 25 1/2 large (160 g) 11 4
Pear 33 1 medium (120 g) 13 4
Plum
 36 1 cup (150 g) 14 4
Apples 38 1 medium (138 g) 16 6
Strawberries, fresh, raw 40  120 g 3 1
Oranges 48 1 medium (130 g) 12 6
Bananas 52 1 large (130 g) 26 14
Watermelon 72 1 cup (154g) 11 8
Vegetables GL & GI Table
Bean sprouts 25 1 cup (100 g) 4 1
Carrots 47 1 large (72 g) 5 2
Parsnip boiled 53 80 g 8 4
Sweet corn 60 150 g 33 19
Beetroot 64 80 g 7 4
Potato, white with skin, baked 69 150 g 27 19
Sweet potato 70 150g 32 22
Pumpkin boiled 75 80 g 4 3
Potato, white without skin, baked 98 150 g 27 26
     Legumes/ Nuts Glycemic Index List
Soya beans dried boiled 15 150 g 6 1
Pinto beans boiled 28 100 g 26 7
Lentil boiled 30 100 g 20 6
Butter bean canned 36 150 g 23 8
Lima beans boiled 42 100 g 20 8
Green pea canned 54 80 g 7 4
Grains/ Pasta Glycemic Index Table
Pearl barley 25 1 cup (180 g) 52 13
Spaghetti 42 1 cup (180 g) 48 20
Macaroni, pain, boiled 48 1 cup (180 g) 49 23
Buckweat 49 1 cup (150 g) 30 15
Brown rise 55 1 cup (180 g) 42 23
White rice 64 1 cup (180 g) 52 32
Bread Glycemic index (GI) Table
Gluten Free White Bread 43 30 g 8 3
Rye bread (50% rye flour + 50% wheat flour) 50  1 slice(30 g) 14 7
Pita bread 57 30 g 17 10
French Baquette 63 30 g 18 10
Buckwheat bread 67 30 g 19 13
Bagel 69 70 g 35 24
White bread 70 1 slice (22 g) 12 9
Sunflower and barley bread 75 30 g 12 8
Breakfast Cereals Glycemic Load (GL) Table
All-Bran™ 48 30 g 20 9
Bran cereal 53 30 g 12 5
Frosties™ 55 30 g 26 15
Porrige Scottish 57 250 g 24 13
Alpen Muesli 57 30 g 19 11
Shredded Wheat 73 30 g 20 13
Grapenuts 80 30 g 22 16
Cornflakes 82 30 g 25 20
Weetabix™ 82 30 22 16
Snacks Glycemic Index List
Nougat 34 30 g 12 4
Apricot and Almond bar 38 30 g 15 5
Brownie 42 50 g 27 11
Corn chips, plain, salted 44 50 g 25 11
Chocolate, milk 46 50 g 28 12
Chocolate, white, Milky Bar 50 50 g 29 13
Milky Way® 68 60 g 42 26

 

low glicemic index< 55 good
medium glicemic index 56-69 control serving size
high licemic index >70 avoid
1 day:
Breakfast:
a cup of coffee.
Lunch:
2 eggs, lettuce, tomato.
Dinner:
piece of boiled lean meat, lettuce.

 

2 day:
Breakfast:
a cup of coffee, dried crust.
Lunch:
piece of boiled lean meat.
Dinner:
boiled lean frankfurter, lettuce.

 

3 day:
Breakfast:
a cup of coffee, dried crust.
Lunch:
fried carrots under vegetable oil, tomato, tangerine or orange.
Dinner:
2 eggs, lean sausage, lettuce.

 

4 day:
Breakfast:
a cup of coffee, dried crust.
Lunch:
1 egg, raw carrots, cheese.
Dinner:
fruit salad, yogurt.

 

5 day:
Breakfast:
a cup of grated carrots with lemon sauce.
Lunch:
boiled fish, tomato.
Dinner:
piece of boiled lean meat.

 

6 day:
Breakfast:
a cup of coffee.
Lunch:
boiled chicken, lettuce.
Dinner:
piece of boiled lean meat.

 

7 day:
Breakfast:
a cup of tea.
Lunch:
fruit, boiled meat.
Dinner:
lean sausage or lean ham.

 

Repeat it:
8 day - 1 day
9 day - 2 day
···
14 day - 7 day.
     During the course of diet drink only mineral aqua or boiled water. You can repeat diet 6 months after.

 









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