Atomic diet reviews and results before and after photos reviews

General rules

The Atomic Diet was developed in Switzerland. It’s difficult to say why the diet received this name, but excess weight is burned off very quickly, as if the weight loss process is actually carried out at a special atomic level. You can find articles where the Swiss diet for weight loss is compared in principle with the Dukan diet , which also alternates protein and carbohydrate nutrition.
The atomic diet brings together all the best to make the process of losing excess weight as effective and harmless to the body as possible. The atomic diet is based on separate nutrition. A nourishing and rich diet does not allow you to feel hungry. It is necessary to alternate protein and carbohydrate days. The final result largely depends on the initial weight and the amount of extra pounds. The less excess weight you have, the faster you will get rid of it. If you are separated from your normal weight by 5-6 extra pounds, then you can achieve the desired result in a week. If there is more excess weight, then additional effort and time will be required.

Rules of the atomic diet

Changes in food types should be done every 24 hours. Proteins take a very long time to digest, so the body requires glycogen as an energy source. To digest heavy protein foods, the body uses fat deposits as an energy source, which leads to weight loss. That is why this nutritional system is considered an improved method of proper and healthy nutrition.

Alternating days allows you to transform your metabolism and metabolism in general.
Protein-carbohydrate alternation prevents the accumulation and storage of fat. The weight loss process is started by burning fat on a protein day and restoring glycogen naturally on a carbohydrate day, preventing calories from turning into body fat.

Prohibited Products

In addition to permitted products, there are also those that are prohibited. Here is their list:

• Potatoes in any form . The glycemic index of potatoes is higher even than that of flour products.
• Pasta and pastries . These products contain flour and are therefore classified as light carbohydrates.
• Sugar and all products that contain sugar.
• Grape . It contains large amounts of sugar.
• Sausages . They contain substances that retain fluid in the body.
• Carbonated drinks . They have a very high sugar content.
• Alcohol . It increases appetite. If you use it, you can break your diet.
• Butter . It contains a lot of calories, but the benefits of consuming it are minimal.
• Mayonnaise and other sauces . These are very high-calorie foods that contain many unhealthy food additives.

As we can see, the list of foods prohibited during weight loss is quite standard for any diet. It includes all fatty, floury, sweet and unhealthy foods.

Authorized Products

On carbohydrate days, the diet should be rich in fruit salads, cabbage, and zucchini. It will be good if the menu includes cabbage of all varieties, zucchini, celery, pumpkin, eggplant, carrots and apples. Allowed for consumption: stew, borscht, sauté, lecho. You can drink green tea with the addition of ginger to speed up your metabolism.

On protein days, the diet should include cottage cheese and natural yogurt. Eggs can be consumed not only from chicken, but also from quail. It is recommended to make a simple steamed omelet or boil eggs. As for meat products, you are allowed to eat lean duck, turkey, beef or chicken. Fish may also be included in the diet.

Table of permitted products

Rules to be followed during the atomic diet

Of course, the result that can be achieved depends on the amount of extra pounds individually for each person’s body. Only fat cells are considered excess fat, but if their number is extremely small, then the result will not be great.

But if this amount is within 5-8 kilograms, then it is possible to remove them in just one and a half to two weeks.

An amount of 5-8 kilograms can be removed in just one and a half to two weeks.

If the amount of excess is greater, then it will take more time to lose weight. But don’t forget, there are a number of rules that must be followed, otherwise there will be no result.

1. It is very important to watch your diet. Eliminate sugar and flour products; it is also undesirable to eat potatoes;
2. Forget about alcohol, at least for the duration of the diet;
3. Eat food no later than 3 hours before bedtime;
4. The number of meals should not be less than 3 times a day;
5. Eat more fruits, especially bananas and apples, at least 100-200 grams per day;
6. Give your body as much fluid as possible.

This should be mostly purified water, up to 2 liters per day.

Fully or partially limited products

During the diet, it is necessary to completely exclude all starch-containing products and potatoes themselves from the diet. It is recommended to give up grapes and bananas (if the love for them is too great, and it is not possible to give up completely, then try to minimize the consumption of these products). The products described above are prohibited only in the first week of atomic nutrition, then the menu can be slightly diversified.

Table of prohibited products

pros

In addition to excellent results in terms of losing extra pounds, the diet program discussed in the article can give you a number of advantages that you initially did not even expect. These include:

• Safety. The atomic program is approved by world luminaries in the field of nutrition and gastroenterology.
• No feeling of hunger. Alternating protein and carbohydrate days eliminates the unpleasant sensations of lack of food. Moreover, throughout the diet you can always have snacks from foods allowed on a given day.
• Practicality. You don't need to count calories or create a complex chart. There is also no need to eat within a strictly designated period of time.

• Loads allowed. During the diet, it is not only allowed, but recommended to exercise. Physical activity significantly speeds up the process of burning fat.
• There is no need to use additional vitamin and mineral complexes. The body receives the required amount of fats, proteins and carbohydrates.
• No age restrictions.
• Minimal number of contraindications.
• Adaptability. The menu can be calculated to suit any interests and for any period of time.
• Prevention of diseases of the digestive system.
• Cleansing the body of toxins, toxins and other harmful substances.

Menu (Meal Schedule)

Menu for the week

Monday – protein day

Tuesday is carb day

Wednesday – protein day

Thursday is carb day

Friday is protein day

Saturday is carb day

Sunday is protein day

Atomic diet, monthly menu

If you have clearly decided that you will adhere to the atomic diet for 30 days, then it will be more convenient to use ready-made options for main meals. You can choose according to your taste and desire, creating the most preferable diet for yourself.

Protein diet

Animal products should be prepared using healthy cooking methods: steaming, boiling, roasting without fat, stewing, etc. In this case, the weight loss process will really be as effective and useful as possible.

Breakfast options

• hard cheese;
• omelette with added cottage cheese;
• scrambled eggs with the addition of a piece of boiled lean meat;
• curd pancakes;
• cottage cheese diluted with yogurt or dry;
• boiled eggs (hard-boiled/soft-boiled);
• omelette with the addition of boiled minced meat.

Second breakfast options

• homemade boiled pork;
• boiled chicken breast;
• chicken in its own juice;
• meat pancakes;
• omelette pancakes stuffed with meat;
• stewed chicken giblets.

Lunch options

• veal liver stewed in yogurt;
• baked chicken breast;
• pork stew;
• lamb in its own juice;
• assorted meat casserole;
• chicken broth.

Afternoon snack options

• boiled fish;
• stewed squid;
• fish cutlets;
• seafood;
• fish balls in yogurt;
• fish fillet baked in foil;
• fish soup without vegetables.

Dinner options

• liver pancakes;
• chicken in kefir;
• jellied tongue;
• meat envelopes with cheese;
• protein salad;
• meat marinated in garlic sauce.

Carbohydrate diet

It is advisable to eat fruits and vegetables fresh. For variety and more satisfying dishes, you can stew and bake dishes.

Breakfast options

• stewed fruits and vegetables;
• raw vegetables: cucumbers, tomatoes, carrots, bell peppers;
• raw fruits: pears, apples, citrus fruits, peaches;
• fruit salads with lemon juice;
• fresh juices and smoothies from fruits and vegetables;
• vegetable salads with the addition of flaxseed or olive oil.

Second breakfast options

• beet salad;
• squash caviar;
• grated carrots with apple;
• baked apples;
• fruit and berry jelly;
• vinaigrette without potatoes;
• baked fruit assortment.

Lunch options

• lecho;
• vegetable soup;
• beetroot stew;
• vegetable stew;
• braised cabbage;
• cream soup;
• eggplant rolls.

High tea options

• apple fritters;
• eggplant caviar;
• baked vegetable salad;
• baked broccoli;
• pumpkin and apple casserole;
• zucchini pancakes;
• stewed pumpkin.

Dinner options

• vegetables with tomato sauce;
• assorted vegetables baked in foil;
• boiled beets with garlic;
• vegetable mix;
• baked peppers in butter-garlic sauce;
• sautéed zucchini.

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.

Recipes

The variety of dishes on separate meals is simply huge. Add a little imagination and treat yourself to delicious dishes, despite your diet.

Atomic diet, recipes for the week

Cooking fish on protein day

Salt and pepper the fish, add your favorite herbs, sprinkle with lemon juice, add a little grated cheese, wrap everything in foil and place in the oven for 20-25 minutes. The result is a tasty and, most importantly, healthy dish.

Vegetable casserole on carb day

Cut the eggplants and carrots into slices. Place them and onions, zucchini, cauliflower on a baking sheet. Prepare the sauce in advance: add chopped green onions, parsley, 2 cloves of garlic and basil to the olive oil. Pour it over all the ingredients on the baking sheet. Cover tightly with foil and bake for 25-30 minutes.

On carbohydrate days, you can prepare salads in batter (apple, carrots, cauliflower). You can use eggs and bran as a batter.

Reviews

Natalya: “I first learned about this diet on the forum two years ago. I wanted to lose excess weight, lost more than ten kilograms and decided to stick to this diet system further. Now I continue to alternate protein and carbohydrate days, although I allow myself some relief in food. But, nevertheless, the weight has not returned, the body feels great and even some kind of lightness has appeared.”

Rita: “Immediately after entering the university, I started looking for options for losing weight, because even at school I was tired of being mocked for my excess weight. I tried a huge number of different methods, but I couldn’t follow any of them to the end. Constant hunger made it difficult to concentrate, academic performance dropped, and my mood worsened. I felt tired all the time. I accidentally read on a social network about a diet with which you can eat everything and lose weight, and decided to try it. In two months I managed to lose 15 kilograms. Now I continue to use this diet. The weight remained at the level I needed.”

Irina: “I’m returning to the atomic diet for the third time. I don’t have the patience to constantly maintain this way of eating. But if you need to quickly lose a few extra pounds, she invariably comes to the rescue.”

Quitting the diet

The atomic diet does not imply strict restrictions, but only recommends proper alternation and separate meals by day. Therefore, getting out of it does not present any particular difficulties. In addition, you can not leave the diet, but stick to it for the rest of your life.

After achieving the desired result, you can continue to adhere to the basic principles by adding new foods to carbohydrate and protein days. Such nutrition will allow you to stay in shape without much effort and not gain extra pounds again.

If the atomic diet was only a temporary stage in your life, then you need to exit it smoothly:

• on protein days, gradually introduce carbohydrates in small quantities;
• on carbohydrate days, introduce proteins;
• add a new dish every 2-3 days, gradually returning to your usual diet.

For all diets there is a general rule - the recovery should last twice as long as the diet itself. Try to eat a balanced diet, constantly consuming plant foods and animal proteins. This way you can not only maintain your figure, but also maintain your health.

Advantages and disadvantages

The biggest advantage of the atomic diet is the absence of contraindications. It is suitable for people with chronic diseases and severe pathologies. Before introducing such a diet, you should visit a doctor to eliminate the risk of possible negative reactions. The only drawback of the diet is that it is not suitable for vegetarians, because it involves the intake of meat, fish, eggs, and milk. Main advantages:

• suitable for pregnant women and nursing mothers;
• balanced diet, no need to take vitamins;
• effectiveness - the result after losing weight lasts for a long time;
• There is no deadline for following the diet - you can “sit” on it all your life;
• on holidays, indulgence is allowed in the form of consuming a limited amount of prohibited foods;
• is safe for health;
• during compliance, you can take short breaks (vacation, visiting guests);
• due to the optimal consumption of fiber, the digestion process is normalized, there are no problems with bowel movements;
• If you do additional sports, the effect will be even better.

Contraindications

This diet is considered almost ideal, because... does not contain too strict restrictions on serving size. However, it is not suitable for everyone and has a number of contraindications:

• period of chemotherapy ;
• presence of oncopathology;
• disturbances in the functioning of the digestive system ( cholecystitis , gastritis , etc.);
• diabetes;
• heart failure;
• chronic inflammatory diseases of the abdominal organs;
• failure of the renal system.

If you have any doubts, it is better to consult your doctor before starting a diet.

Diet benefits and restrictions

The process of losing weight occurs in several stages. At first, the extra pounds go away quickly, but then the weight loss stops. At this moment, the most important thing is not to despair and continue the diet, because this phenomenon is absolutely normal.

There are many advantages to such a weight loss system. First of all, these are, of course, impressive reviews and results of the atomic diet in the “before” and “after” photos. Reviews also confirm its safety, which is an equally important factor. In addition to high effectiveness and a positive effect on human health, the benefits include improving the functioning of the gastrointestinal tract, the absence of hunger during the day and a small list of contraindications. The only restrictions are the following:

• period of pregnancy and lactation;
• liver and kidney diseases;
• allergy to animal protein.

Even if no contraindications are found, it is recommended to consult with your doctor before dieting. Perhaps he will find other restrictions and advise either a different nutrition system, or delay the atomic diet until the condition improves. This is especially true for people with chronic diseases, including in the acute period.

Adviсe

Everyone can review the proposed menu and make adjustments at their own discretion. The main thing is to adhere to the basic rules.

Greens are an important component of a healthy diet. Don’t forget to add greens on carbohydrate days: baked vegetables and all salads can be enriched with sauces with fresh herbs (onion, lettuce, spinach, dill, cilantro, parsley, etc.). For those who love coffee and tea, you can add ginger, lemon balm, and mint to your drinks.

You can include fruit jellies in your diet, prepared with the juice of orange, grapefruit, pumpkin, and apple. It is important to completely avoid baked goods and bread. It is a mistake to think that you can eat bread on a diet. They are allowed for use on some diets, but not on nuclear diets. On protein days, you can use natural yogurt or pieces of hard cheese as a snack.

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.

Atomic diet: reviews and results

Reviews from those losing weight about the rules of the atomic diet are mostly positive, because sticking to them is quite simple and easy. Those who have lost weight note that on the diet there is practically no feeling of hunger, and the proposed diet gradually becomes a habit, allowing you to maintain the achieved results in weight loss as much as possible.

Atomic diet, reviews of those who have lost weight

We can conclude that the diet is very well tolerated and gives the promised result. The amount of extra pounds lost will increase if you add moderate physical activity, especially cardio training. An undeniable advantage is that on the diet there is no feeling of hunger, no disturbances or problems with stool. You can use your imagination with the menu, adhering to the basic rules. For whom this diet is contraindicated - the ABC of diets will help you choose the most suitable, optimal option. Reading the diet forum, we can conclude that the atomic diet is one of the most effective, safe and tasty.

Sports and diet

The atomic diet is approved for use by athletes; nutritionists even recommend its use in conjunction with strength training for rapid weight loss. This is due to the fact that the diet involves a balanced and nutritious diet that meets all medical requirements, as it contributes to the intake of all nutrients and vitamins into the human body.

Moreover, each person has the opportunity to choose the time for playing sports, as well as the amount of exercise. Here you do not need to perform backbreaking exercises that are exhausting; you can start with simple exercises, gradually increasing its duration and load.

Nutritionists recommend that people who lead a sedentary lifestyle start with walking; it will help distribute the load evenly, while the person will not get tired and tense. Nutritionists recommend taking forty-minute walks every day in the evening in order to quickly eliminate excess body weight.

Diet of the day, following the atomic diet

The essence of the atomic diet is to alternate foods containing protein and carbohydrates, but they should also be consumed wisely. What products are suitable?

Carbohydrate-containing foods include vegetables and fruits, and foods high in protein - meat, fish, eggs and dairy products.

Carbohydrate-containing foods include vegetables and fruits, and foods high in protein - meat, fish, eggs and dairy products.

Another advantage of the diet is that it will gradually remove sugar and other harmful foods from your diet , which you will no longer want to return to. But back to your diet, here is the approximate content of your nutrients for the day.

Sample menu

To correctly create your menu according to the atomic diet, we offer the following variation of the diet:

Day 1 (protein) – have breakfast with two boiled/fried eggs, cheese (an alternative is cottage cheese/yogurt), drink a cup of milk; for lunch, eat fish/meat (in any quantity), cheese (a couple of pieces) and drink a cup of tea; and for dinner, take cottage cheese (cheese), drink a cup of kefir (yogurt).

Day 2 (carbohydrate) – fruits + fruit/vegetable juice are suitable for breakfast; for lunch, eat any vegetable soup, but without potatoes; and for dinner, prepare a vegetable casserole/salad.

Then follow the same scenario: day 3 is again protein, day 4 is carbohydrate, etc.

The main thing is to focus only on low-fat foods, eat until you are full and do not starve. It is permissible to eat meat, fish and cheese in one meal.

Do not overuse vegetable oil - use strictly a small amount for preparing vegetable salads, frying fish and meat. In batters used to prepare fish and meat dishes, use oat bran/fiber instead of flour. Replace potatoes with peas or beans, desserts with fruit (berry jelly), and mayonnaise with sour cream.

Description of the diet

The atomic diet, or as it is often called the “Swiss” diet, is an effective weight loss method that was developed by experienced nutritionists in Switzerland.

While following it, you will not feel painful hunger or deterioration in health. Some of those who lose weight continue to adhere to this diet even after they finish this diet.

This weight loss technique acquired its name for its ability to accelerate metabolic processes. Its main principle is alternating the consumption of protein and carbohydrate foods with an interval of every other day.

During protein days, the human body first uses glycogen present in the liver for digestion. And later it begins to take energy from fat cells, resulting in a decrease in fat mass.

During carbohydrate days, when a person eats a lot of vegetables and fresh fruits, there is a slight replenishment of glycogen stores. There is still not enough energy supplied for the normal functioning of all internal organs and systems, since at this time the body receives few calories, which leads to further fat burning.

The combination of these processes helps to eliminate the existing lipid layer, as well as speed up metabolism. This allows you to maintain a slim figure and not gain excess weight for a long time.

Advantages and disadvantages

The “Swiss” diet has many advantages, the main one of which is the absence of contraindications. It can be followed by people with chronic diseases and severe pathologies, but only after visiting the attending physician, who will adjust the menu according to the personal needs and characteristics of the patient.

With a rational approach to compiling a list of products that a woman who is losing weight will consume, this diet can be followed during pregnancy and lactation.

The advantages also include:

• a balanced diet, thanks to which there is no need to take additional vitamins;
• effectiveness - the result after a limited diet lasts for a long time;
• lack of a specific diet period - you can stay on it for a week, a month or even your whole life;
• the possibility of consuming small amounts of prohibited foods on holidays;
• the greatest safety of all invented and actively used diets;
• the possibility of using short breaks during compliance - for example, you went on vacation or to visit, but after returning home, return to the observed diet;
• no complications with health or with stool - the amount of fiber consumed allows you to have bowel movements without problems;
• opportunity to play sports.

The diet has only one drawback - it is not suitable for vegetarians, as it involves the consumption of lean meat, fish and dairy products.

Permitted and prohibited products

During protein days you can eat the following foods:

• fermented milk, dairy products containing a minimum amount of fat, natural yogurt, cheese, cottage cheese, yogurt;
• poultry meat, from which the skin and fat layer will first be removed;
• chicken and quail eggs;
• low-fat fish;
• lean meat.

During carbohydrate days, allowed foods are:

• fresh vegetables and fruits, except grapes, bananas, potatoes;
• vegetable stew;
• salads made from fresh vegetables and fruits;
• low-fat soup or broth.

For drinks, give preference to black, herbal, green, ginger tea or unsweetened coffee. During protein days, drink milk, and on carbohydrate days, fruit and vegetable juices.

While losing weight, it is strictly forbidden to consume:

• pasta;
• baked goods;
• granulated sugar;
• confectionery and bakery products.

Prohibited foods should not be eaten only in the first week of losing weight. After this period, you can add some products from this list to the menu.

The moment you notice the effect of losing weight, begin to gradually introduce buckwheat, oatmeal, and durum wheat pasta into your diet.