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MICHEL MONTIGNAC

with a preface by Dr. Philippe ROUGER

EAT YOURSELF

SLIM

THE SECRETS OF

NUTRITION

5th edition entirely revised

and updated with the collaboration

of Doctor Herve ROBERT, nutritionist

Translated from the original

French version Je mange

done je maigris! by Daphn6 Jones

MONTIGNAC PUBLISHING UK

INTRODUCTION

Over the last few years people have often asked me how I managed to lose weight and how I now manage to stay slim.

My answer - that it is all done by eating in restaurants, on a diet of business meals - has tended to raise a smile rather

than convince anyone.

You too probably find it an improbable explanation, especially if you blame your own spare tyre on the fact that your

social, family or professional life involves you in a little too much good eating. At least, that is your excuse.

No doubt you have already tried out some of the innumerable dietary theories in circulation, which have long since

become part of received wisdom on the subject. But you will also have noticed that the theories often contradict each

other, and that they tend to produce results only fleetingly, if at all. In addition, they are mostly near impossible to fit

into a normal lifestyle. Even if you are eating at home, the rules are so restrictive that it does not take you long to grow

discouraged.

So here you are, no better off than you were several years ago when it comes to tackling what we will delicately refer to

as yourÑunwanted pounds". In the early 80s, when I was in my late thirties, my scales read 12st 12lb - almost a stone

more than my ideal weight.

But then again, all things considered, that did not seem too bad for a man over six feet tall and approaching forty.

Up to then I had led a fairly conventional social and professional lifestyle and my tendency to put on weight had

seemed to level off. MyÑovereatingÑ, if indeed I overate at all, was only very occasional and tended to occur in a family

context. When you come, as I do, from South West France, you have been brought up to value gastronomic cuisine as

part of your cultural heritage. I had long since given up sugar, or at least, sugar in coffee. I never ate potatoes, claiming

to be allergic to them, and, apart from wine, very rarely touched alcohol.

My excess stone had been acquired over a period of ten years, quite gradually. When I looked around me I felt no more

overweight than the average; in fact, it seemed to me I compared quite well with other people.

Then, overnight, my professional circumstances changed. I was appointed to a new post with an international

dimension at the European headquarters of the American multinational company I worked for.

From then on, much of my time was spent travelling, and the visits to the company's subsidiaries that my

responsibilities entailed making were inevitably punctuated with lavish meals.

Back in Paris, my responsibility for public relations involved me in taking mostly foreign visitors to the best French

restaurants in the capital. It was simply a part of my job but, I have to admit, not exactly the part I dreaded most.

But three months after taking up my new post I had put on no less than a further stone. It has to be said that the three-

week training course I had completed in England had done nothing to help matters either. At any rate, alarm bells were

ringing, and urgent action was called for.

Like everyone else, I started off by trying to apply the usual weight-loss rules and, like everyone else, I became

thoroughly disillusioned with the lack of positive results.

But soon afterwards, as luck would have it, I came across a general practitioner with a keen interest in nutritional

problems. He gave me some advice, and the guidelines he suggested to me seemed to call into question the

fundamental basis of traditional dietetics.

It was not long before I was achieving very promising results. So I then decided to delve further into the theory. This I

was quite well placed to do, as I worked for a pharmaceutical company and found it relatively easy to come by the

scientific information I needed.

Within a few weeks I had gathered together most of the French and American papers which existed on the subject. I

already knew that certain rules brought results, but I wanted to get to the root of the scientific explanations, to know

how and in what circumstances the rules would work and what limits there might be to their effectiveness.

From the start I had refused to eliminate anything much from my diet, with the exception of the sugar, which I had

already given up. When it is your job to entertain guests in restaurants, counting calories or restricting your meal toÑan

apple and a hard-boiled eggÑis out of the question. Some other solution had to be found.

In the event, I lost 2 stone on a daily diet of business meals, and I will explain to you later how and why it happened.

But understanding the basic principles and applying them are two different things. After a few months, friends and

colleagues were asking me to explain the Method to them, and I managed to condense the main points into three typed

pages. As far as possible, I tried to spend at least an hour explaining the scientific basis to each interested individual.

Sometimes this was not enough, though, and people's results were jeopardised by fundamental misunderstandings. In

every case, these had arisen where the principles underlying the Method contradicted conventional wisdom. Handed-

down pre- conceptions proved too firmly entrenched to override, and confusion resulted. Gradually I realised that there

was a clear need for a more complete explanation.

So this book is intended as a guide and, in writing it, I have aimed to do the following:

1. To remove the mystique from some of our more entrenched ideas, and convince the reader that

they deserve to be abandoned.

2. To set out the basic scientific information needed to understand how nutrition works.

3. To formulate some simple rules and explain briefly their technical and scientific basis.

4. To give detailed guidance on actually using the Method.

5. To make the book as far as possible a methodological handbook that the reader can use as a

practical reference source.

Over the last few years, under professional guidance, I have observed, researched, tested, experimented and tried out. I

am now convinced that the method of losing weight I have worked out is both effective and easy to apply. As you read

on, you will discover that we do not put on weight because we eat too much, but because we eat badly.

You will learn to manage your eating much as you manage your finances. You will learn to reconcile your social,

family and professional commitments with your personal pleasure in eating. In short, you will learn how to improve

your eating habits without taking the fun out of your meals.

This book does not set out to be aÑdiet book". It suggests to you a quite new approach to eating, which allows you to

learn to control your weight while continuing to enjoy the pleasures of eating, whether at home, with friends or in a

restaurant.

And, once you adopt this new way of eating, you will be surprised to find that one result will be a long-lost feeling of

physical and mental energy returning to you as if by magic. I will explain how this comes about.

You will discover that often particular eating habits are at the root of a lack of dynamism, and that this explains why

you are under-performing, whether in sport or in your professional life. You will learn how, by adopting a few

fundamental and easy-to-apply nutritional principles, you can eliminate entirely the bouts of tiredness you probably

suffer from and rediscover your full vitality.

This is why, even if you are only a little overweight - or not overweight at all - it is still important to understand the

basis of the Method and to master the principles of good management where your eating is concerned.

It is the passport to the discovery of a new feeling of vitality, which will enable you to be more effective in both your

personal and your professional life.

You will also notice that any gastro-intestinal problems you had resigned yourself to having to live with will disappear

completely and permanently, because your digestive system will be properly back in balance.

You will find that in the course of this book that I sing the virtues of good French cuisine in general, and of wine and

chocolate in particular. However, my intention is not to trespass upon the territory of the excellent gastronomic guides,

which I am sure you have on your shelves. Not that I am not tempted to do so, as I have always found it very difficult

to dissociate food from pleasure, or simple cooking from gastronomic cuisine.

Over the years I have been privileged to visit some of the world's finest restaurants, and shaking hands with a great chef

is to me a gesture of both respect and admiration.

Great cuisine, which is often the simplest cuisine, has become a recognised art form - an art which, personally, I would

be inclined to place above all others.

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