The diet is also called Swiss, as it was developed by Swiss nutritionists. The atomic diet allows you to lose weight in the shortest possible time by 5-10 kg. And after losing weight, the weight will remain normal. More details about diet, reviews and results are described in the article.
Description
The atomic diet is an alternation of protein and carbohydrate days. That is, one day foods rich in protein are consumed, and the second day is devoted to foods that contain complex carbohydrates. Why is the diet so named? The thing is this: that it is structured in such a way that allows you to speed up the metabolic process.
The body draws energy from foods made up of complex carbohydrates. Due to the fact that complex carbohydrates are absorbed for a long time, the human body does not turn them into a fat reserve, but creates glycogen. It is glycogen that is the very source of energy. Therefore, the diet is atomic and includes a carbohydrate day. The body is safely stored in glycogen. During the protein day, carbohydrates do not enter, the body begins to “get nervous” and destroy the reserves of glycogen. This allows you to start the acceleration of metabolic processes, which means that a person begins to lose weight. And thus, the alternation of carbohydrate and protein days helps to get rid of nasty kilograms.
Benefits
The atomic diet has no contraindications. It can be observed by pregnant women during lactation, as well as people with chronic diseases. Of course, after agreement with your doctor and some adjustments to the menu by a specialist.
The main advantages of this type of food are as follows:
- Safety for health.
- Those who decide to follow a diet will not have problems with their stools.
- Nutrition is quite saturated, so the feeling of hunger does not threaten losing weight.
- The diet is not limited. You can turn it into the nutrition of a lifetime.
- It is sometimes permissible to indulge yourself in prohibited foods.
- If for some reason there is a failure in following the diet, you can return to it without acquiring extra pounds.
- Thanks to a balanced diet, you do not need to take an additional vitamin complex.
- The diet provides for active physical activity, after which there will be no sensation of weakness in the body.
disadvantages
Does the atomic miracle diet have negative aspects? There is. It is not suitable for people who are vegetarian, since it includes the active use of meat, dairy and seafood, as well as fish. In addition, people with heart and kidney diseases should better avoid any diets at all. Do not experiment with dietary restrictions and those who suffer from gastrointestinal diseases. A doctor can prescribe a diet, but you should not stick to it yourself.
Allowed Products
What can I eat on carbohydrate days following an atomic diet? These are vegetables and fruits, in general, any products consisting of complex carbohydrates. And also everything that has a high protein content.
Carbohydrate days and nutrition
The menu of an atomic diet for carbohydrate days is approximately the following:
- Fruits: pears, apples, oranges, tangerines, grapefruits, pomelo, mango, kiwi.
- Vegetables: white cabbage, cauliflower, broccoli, cucumbers, tomatoes, radish, radish, green onions, carrots, beets, turnips, pumpkin, avocado.
- Berries: any seasonal berries.
- Cereals: buckwheat, rice, oatmeal (not more than 2 times a week), semolina.
- Grocery: squash and eggplant caviar.
- Frozen foods: fruits and vegetables, herbs.
Protein days and allowed foods
What can be eaten during protein days? A list of allowed products is given below.
- Meat: veal, beef, rabbit meat.
- Bird: chicken, turkey.
- Eggs: chicken and quail.
- Fish: any fish of low-fat varieties - hake, pollock, navaga, flounder, blue whiting, etc.
- Seafood: squid, shrimp, mussels, octopus, oysters.
- Dairy products: kefir, fermented baked milk, yogurt, natural yogurt, cottage cheese, low-fat cheese.
What should be categorically discarded
Firstly, from any semi-finished products. Secondly, from fast food. The restriction is imposed on all kinds of spices, salt and sugar. No sweets should be present in the diet. An exception is made only for a small amount of honey. Bakery, rye and wheat bread, diet bread, pasta are prohibited. As for vegetables and fruits, here the ban rests on potatoes, bananas, grapes and figs. It is undesirable to eat canned peas and corn.
After leaving the atomic diet, according to reviews, you can please the body with sweets on fructose.
Consumed drinks
Mineral water is preferred. You can drink weak black coffee, green tea, tea with ginger. Vegetable and freshly squeezed fruit juices are permissible.
During the diet, alcohol should not be present in the diet. You can not drink carbonated sweet drinks, juice from packages, tea and coffee with sugar.
General rules for losing weight
- Subject to the atomic diet, according to reviews, there is no restriction in the daily calorie content. But still, for those who are not involved in sports, it is not recommended to eat more than 1200 calories. For people visiting the gym, the value of the diet increases to 1500-1600 calories.
- Any diet is not a panacea for excess weight. And this is no exception. To achieve the most effective result, it is advisable to allocate time for exercise in the mode of your day. Cardio will be a great way to fight for weight loss. Running and dancing are not only good for the figure, but also a pleasant sporting pastime. For those who have absolutely no time to visit the gym, it is recommended to practice at home. Now there are many exercises aimed at losing weight, which can be performed at home.
- The diet should be fractional, 5-6 times a day. Do not make large gaps between meals. A single meal should not exceed 300 grams.
- Drink plenty of fluids. 1.5-2 liters of pure mineral water per day, at least.
- You should not neglect the constant small bottle of water. It can be useful after intensive training, and you just don’t have to buy it when you want to drink, for example, on a walk.
- The best way to deal with overweight is the presence of motivation. Losing weight should understand for himself why he went on a diet. Want to get rid of annoying pounds and wear beautiful clothes? Or does weight affect health? Or maybe, upon reaching the desired results, the slimmer will give himself a gift that he had long dreamed of? As a reward for manifest willpower? Everyone has their own answer to this question.
- The best gift, especially for beautiful ladies, is a beautiful figure. Also a good reason to force yourself to get rid of unnecessary kilograms.
Reviews and results of the atomic diet
Those who managed to lose extra pounds, adhering to this diet, agree. It is noted that the diet really works effectively. A saturated diet avoids hunger. The menu is convenient and there is no need to puzzle over what to eat on carbohydrate and protein days.
"I found my diet!" - writes one of those who lost weight on it.
The results of compliance with the necessary rules in food are very impressive. From 5 to 10 kg per week can be lost without experiencing hunger and without resorting to very serious dietary restrictions.
Sample menu for the week
The menu for 7 days of the atomic diet is presented below in table form.
| Eating | Monday (protein day) | Tuesday (carbohydrate day) | Wednesday (protein day) | Thursday (carbohydrate day) | Friday (protein day) | Saturday (carbohydrate day) | Sunday (mixed day) |
| Breakfast | Coffee with milk, one egg, cottage cheese | Oatmeal porridge, green tea, apple | Seafood, tea or coffee with milk | Buckwheat porridge on the water, two tangerines, tea or coffee without milk | Cottage cheese casserole, two eggs, coffee or tea with milk | Rice porridge on the water with pear, tea or coffee without milk | Oatmeal porridge with kiwi, tea with milk or coffee with milk, a little cottage cheese casserole |
| Lunch | Natural yogurt | Grapefruit | Cottage cheese, a glass of milk | An Apple | Glass of yogurt or kefir | Orange | Boiled chicken |
| Dinner | Baked meat, a glass of kefir | Buckwheat with vegetable salad, a glass of natural juice or mineral water | Boiled chicken | Fruit salad, semolina casserole, natural juice or mineral water | Baked turkey with milk sauce, tea or coffee | Soup of permitted vegetables, without meat, vegetable salad, tea or coffee without milk | Soup on chicken broth without potatoes, buckwheat porridge with baked allowed fish, a glass of fermented baked milk |
| High tea | Cheese casserole | Semolina casserole | Natural yogurt with a teaspoon of honey | Cucumber, Tomato and Green Onion Salad | Low-fat cheese, a glass of milk | Half mango | Vegetable Salad with Avocado |
| Dinner | Milkshake | Carrot, Beet and Apple Salad | Glass of kefir | Oatmeal with a teaspoon of honey | Cottage cheese and a glass of ryazhenka | Sandwich with lettuce, avocado and carrots | Glass of milk and cottage cheese casserole |
As you can see, the "menu of 7" with the atomic diet is very diverse. Instead of cereals on carbohydrate days, you can use boiled cauliflower or broccoli. In general, it all depends on the imagination of losing weight and the availability of certain products.
Visible results
After the atomic diet, the photos are impressive. Illustrative examples are presented below.
Peeped in losing weight
Interesting recipes for the atomic diet can be found on the relevant forums. A couple of dishes for carbohydrate and protein days will be presented here.
Recipe for a carbohydrate day:
Low calorie soup.
Required products: 1/2 cup rice, 3 tomatoes, a small onion head.
Method of preparation: The washed rice is fried in a skillet until transparent. Then it dips into boiling, slightly salted water. While the rice is being cooked, the tomatoes and onions need to be sautéed and the frying is sent to the pan with rice. Let the soup boil and you can eat.
Mixed Day Recipe:
Oatmeal fritters with cucumber sauce
Necessary ingredients: oatmeal - 50 grams, water, egg, 2 cucumbers, 200 grams of yogurt, a little salt.
Method of preparation: mix water, egg, cereal and bake pancakes from this mixture. Salt yogurt and combine with chopped cucumbers. You can season with a teaspoon of lemon juice.
Protein Day Recipe:
Chicken with cheese.
Necessary ingredients: chicken breast or fillet, egg, a little salt and herbs, low-fat cheese.
Way of preparation: To beat off a breast, cut into pieces. Dip each piece into an egg and put on a baking sheet. Grate the cheese on a coarse grater. Pour the chicken into the cheese and place in the oven for 45 minutes.
Conclusion
What should be remembered from the article?
- Firstly, the fact that an atomic diet is an alternation of protein and carbohydrate days. Carbohydrates must be complex.
- Secondly, while following a diet, you need to drink plenty of water.
- Thirdly, playing sports will help to achieve efficiency in a faster time.
- The diet lasts 7 days. At the end of this period, the weight will remain.
- Those who adhere to a healthy diet are recommended to take a diet as the basis of a familiar diet.