The atomic diet not only helps you lose weight, but also speeds up your metabolism, which allows you to lose extra pounds very quickly. Get a menu for a week, a month and lose up to 1 kg per day!
- Reviews from those who have lost weight
Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020
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Most nutritionists in the world recognize the best diets as those that are based on a balanced diet and do not involve fasting. For those losing weight, efficiency and speed of achieving results are more important in diets. Therefore, those few weight loss methods that combine all of these properties can be considered optimal. One of these very effective, yet useful weight loss programs is the atomic diet, developed by specialists from Switzerland. The atomic or Swiss method allows you to lose an average of 1 extra kilogram per day without experiencing hunger, deterioration in well-being or the slightest physical or psychological discomfort. Therefore, many continue to adhere to this system even after normalizing their body weight in order to maintain the achieved results throughout their lives.
Weekly menu for the atomic diet
| Eating | Protein menu | Carbohydrate menu |
| First meal |
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| Snack |
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| Main meal |
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| Snack |
The fat content of drinks should not exceed 1%. |
You need to exclude bananas and grapes. |
| Dinner |
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As for calorie content, it should not exceed 1200 kcal per day. This will allow you to lose weight quickly and effectively. Provided that a person plays sports during the diet, the calorie content should be increased to 1600 kcal.
The menu rotates every day or every 2 days. Once every 7 days you can practice a mixed protein-carbohydrate menu. The maximum duration of the atomic diet is 2 weeks. When the diet is completed, you should stick to proper nutrition and continue to exercise. This will allow you to maintain your results and not gain weight again.
Allowed and prohibited foods of the atomic diet
Foods you can eat during protein days:
- Chicken and turkey, from which you need to remove fat and skin.
- Dietary varieties of fish.
- Chicken eggs and quail eggs.
- Milk with 0% fat content.
- Low-fat yogurt, without any additives.
- Kefir and yogurt.
- Cottage cheese with 0% fat and low-fat cheese.
Foods you can eat during carbohydrate days:
- Salads from fresh vegetables and fruits. Consumption of grapes and bananas is kept to a minimum.
- Stewed and baked vegetables.
- Grilled vegetables.
- Vegetable soups and vegetable broths.
Foods that should not be eaten during the atomic diet:
- All products containing large amounts of sugar: sweets, cookies, jams, preserves, etc.
- Vegetables that contain a lot of starch. First of all, this rule is true for potatoes.
- Fruits high in sugar.
- Salt and other food additives.
- Carbonated drinks, unnatural cocoa, alcoholic drinks, 3 in 1 coffee.
- Sauces, gravies, dressings, marinades.
- Products that have undergone a preservation process.
- Semi-finished products.
- Fast food and other snacks.
- Any products with a high percentage of fat content.
Basic recommendations
To achieve maximum effect, you need to follow the recommendations:
- You can't go hungry. The body must be well-fed, otherwise weight loss will not work;
- overeating is also extremely undesirable. Portions should be small;
- the last meal should be three hours before bedtime;
- During the atomic diet, you can consume permitted foods in any quantity;
- Sugar and foods high in sugar are completely excluded from the diet.
The best recipes for the atomic diet
Chicken envelopes with cheese
To prepare the dish you will need the following products:
- Chicken breast.
- Cheese.
- Egg.
- Bran.
- Vegetable oil.
Beat the chicken breast, roll it into the shape of an envelope, inside of which there should be a piece of cheese, and fasten the fillet with a toothpick. The envelope is dipped in a raw egg, rolled in bran and fried in vegetable oil on both sides. Then add water to the pan and simmer with the lid closed. When the water has evaporated, the dish can be served.
Curd omelette
To prepare the dish you will need the following products:
- 3 tablespoons of cottage cheese.
- 2 eggs.
- 1/4 cup milk.
- Pepper and salt.
Mix cottage cheese with eggs, add milk to it, salt and pepper. Place this mass in a frying pan, cover with a lid and bring to full readiness.
Protein salad
To prepare the dish you will need the following products:
- Cheese.
- Chicken breast.
- Egg.
- Sour cream.
Chicken fillet is boiled and cut into strips. Cheese and egg are cut into cubes. Mix all the salad ingredients and season with sour cream.
Roasted vegetable salad
To prepare the dish you will need the following products:
- Eggplant.
- Two tomatoes.
- Bell pepper.
- Garlic.
- Salt and pepper.
- Sunflower oil.
Vegetables are baked in the oven, cooled, and the skins are removed. Pass the vegetables through a blender, cool, salt and pepper, add garlic passed through a press, and season with vegetable oil.
Eggplant rolls
To prepare the dish you will need the following products:
- Eggplant.
- Vegetable oil.
- Carrot.
- Onion.
- Greenery.
- Water.
- Salt.
Eggplants are cut into thin slices, kept in salt water, and dried on a napkin. Each slice is brushed with vegetable oil and grilled. Separately prepare the filling: cut the onion, grate the carrots, fry in a frying pan until fully cooked. Add greens to the frying and place on eggplant slices. Roll them up using tape measures and secure them with a toothpick.
Carbohydrate soup
To prepare the dish you will need the following products:
- 1/2 wild rice.
- 2 tomatoes.
- Onion head.
- Brynza.
The washed rice is fried in a frying pan until it becomes transparent, then it is lightly salted, poured with water and put on fire. Fry tomatoes and onions and add them to rice. When the cereal is cooked, turn off the heat, pour the soup into bowls and serve with cheese. You can sprinkle the soup with herbs.
Berry and fruit dessert
1. Layer orange slices, kiwi slices, strawberries or blackberries in a beautiful container. The dessert looks especially interesting in transparent bowls.
2. Take gelatin and dissolve it in warm, but not hot water, heat, but do not bring to a boil.
3. Now you will need half a glass of juice - it can be orange or apple juice, always freshly squeezed. Add gelatin to it and pour this solution over your berry and fruit mixture.
4. Place the dessert in the refrigerator until completely frozen.
Pros and cons of the atomic diet
Pros of the atomic diet:
- The diet is effective and safe for health. It is approved by gastroenterologists and nutritionists.
- During the diet, a person will not feel hungry, since you can always snack on foods from the permitted list.
- The diet does not require counting calories.
- There is no need to eat at strictly allotted times.
- During the diet, you can continue to exercise and lead an active lifestyle.
- The body receives a sufficient amount of fats, proteins, carbohydrates, vitamins and microelements to carry out its vital functions.
- Diets can be followed at any age.
- The diet has very few contraindications.
- The atomic menu can be followed for quite a long time, it does not harm your health.
- During the diet, indulgences are possible, so there is no need to prepare separate dishes for yourself during holidays or special events.
- During carbohydrate days, the intestines are cleansed, which is the prevention of diseases of the digestive system.
Disadvantages of the atomic diet:
- The weight will go away, but this process cannot be called quick.
- There may be a malfunction in the digestive system.
- During protein days, the kidneys and liver experience enormous stress.
- If you stick to a diet for a long time, the smell of acetone will come from your mouth.
- The diet may not bring the desired results.
Sports while losing weight
The Atomic Diet features a balanced diet. With this method of weight loss, a person receives all the necessary substances. Therefore, diet can be easily combined with physical activity. This will only speed up the onset of positive results.
Those who are not used to playing sports can limit themselves to regular walking. You only need to walk for 40 minutes at an average pace in the fresh air to lose weight faster.
Contraindications
The atomic diet can be called almost ideal, since it does not impose restrictions on portion sizes. The menu is not strict, so a person will not feel hungry.
However, the diet has a number of contraindications, including:
- Diseases of the digestive system.
- Oncology.
- Any inflammatory processes in the area of organs located in the abdominal cavity.
- Heart failure.
- Diabetes.
Useful tips
Useful tips for people who want to lose weight using the atomic diet:
- Meat is not prohibited from consumption, but for cooking it is best to use low-fat varieties.
- During carbohydrate days, portions should not be small, since it is quite problematic to gain the required calorie content with vegetables.
- During protein days, meat should not be eaten before bed. It is better if dinner consists of fish or dairy products. Otherwise, the feeling of heaviness in the stomach cannot be avoided.
Fully or partially limited products
You can include any item from this list in your menu and create a balanced diet yourself
Weight will only be lost if you strictly follow the schedule and menu.
It is strictly forbidden to use oil during cooking. You should avoid granulated sugar during tea parties and limit your coffee consumption, drink only a natural product or replace it with chicory.
There should be a ban on bakery and sweet products, as well as sweets in any form. It is easy to replace sugar with honey, and desserts with fermented milk products with fruits and berries.
Reviews and results
Rita, 25 years old: “This diet has become a priority for me. It does not involve strict prohibitions, but is very effective. In just 7 days I lost 7 kg of fat. On protein days I ate fish and eggs and gave up meat. My health was and remains excellent. I recommend the atomic diet to everyone.”
Marina, 30 years old: “This diet is a real find - effective and not hungry. It can be used at any age, regardless of physical activity. Although, before starting it, it is better to get advice from a professional.”
Elena: “With the help of the atomic diet, you can lose weight quickly and without harm to your health. The most important thing is to follow the menu and not break the rules. Of course, you need to remember to play sports.”
Salad
1. Boil chicken fillet (200 grams), cool and finely chop.
2. Cut a piece of cheese (70 grams) into small cubes.
3. Boil two hard-boiled eggs and chop them with a knife.
4. Mix the prepared ingredients in a bowl, season with a small amount of low-fat sour cream, and add salt.
In fact, there are a lot of protein day recipes. You can cook aspic, julienne, or simply bake fish and meat with aromatic cheese. Choose your favorite recipes and create interesting dishes for yourself.
Doctor's opinion
In fact, it is impossible to lose 5-8 kg in a week. No diet can achieve this result. Moreover, such rapid weight loss poses a health risk.
However, this does not mean that the atomic diet is ineffective. On protein days, fat is actively burned as the body uses up glycogen reserves. During vegetable days, glycogen reserves are replenished, but fat deposition does not occur, since there is simply nothing to put aside: vegetables are digested slowly and do not have a high calorie content.
The average loss over 30 days on the atomic diet is 2 kg, which is very good. If a person does not lose weight, then he is doing something wrong, violating the rules of the diet. After 1-2 months, you must definitely take a break from the diet, but at the same time follow the rules of a healthy diet.
conclusions
You can stick to the atomic diet for a long time, even throughout your life. It will allow you to lose excess weight without painful hunger strikes. The atomic diet is not a system of restrictions, but a way of life that makes it possible to keep your body in great shape.
Author of the article:
Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors
