Atomic diet, sample menu for a week of the atomic diet with simple recipes

How does the atomic diet work?

This method of losing weight was developed by Swiss specialists. Therefore, the atomic diet is often called after its place of origin. The essence of the way to combat extra pounds comes down to alternating protein and carbohydrate days. In many ways, the atomic diet is similar to the Dukan weight loss method, where some foods are replaced by others every couple of days.

But the Swiss method of losing excess weight involves alternating exactly every 24 hours. On protein and carbohydrate days, you need to eat only the appropriate foods. During the first, the body begins to use up fat reserves. The fact is that protein takes a very long time to digest. When eating carbohydrate foods, the body still does not receive the amount of energy it needs, so the same fat deposits are used.

How the diet works

The Swiss atomic diet is based on alternate consumption of protein and carbohydrate foods, the interval between them should be exactly one day. This method is similar to the Dukan diet, but it is more effective and efficient.

Carbohydrates are the main source of energy in the body, protein takes part in the structure of muscle tissue. Proper balanced nutrition, in which a sufficient amount of proteins and carbohydrates enters the human body, helps eliminate excess weight. And if you alternate them at intervals of a day, then the reserves of adipose tissue will be broken down faster, and the person will feel in good shape. In a short period of time, a person’s appearance will be significantly different from what he was before and what he became after the atomic diet.

The diet operates according to the following principle:

On “protein days” you need to eat only protein foods. As a result, there will be a lack of energy, which the body will extract from glycogen (located in the liver), and then from fat reserves.
On “carbohydrate days,” the body begins to consume energy from foods, which is primarily used to compensate for glycogen, while fat deposits continue to be broken down, since there are not enough calories to replenish them.
This technique allows you to achieve two results: speed up metabolism and break down fatty tissue. Thanks to this, the weight will decrease and the results will be permanent.

Look at the same topic: “Lazy” diet from singer and TV presenter Pelageya

Nutritionists emphasize that the number of kilograms lost will depend on what body weight the person initially had. After leaving the diet, a person does not have to worry about the excess weight returning to him. Photos of people losing weight on the atomic diet can be seen on forums and social networks.

Advantages and disadvantages of the method

Like any method of losing weight, the atomic diet has its strengths and weaknesses. Among the advantages are:

a person receives plenty of vitamins and nutrients every day, which makes the use of supplements unnecessary;
allows you to quickly lose weight and maintain the results for a long time;
This technique is not limited in time, you can stick to the diet for a very long time;
you can take a break without significant weight gain, for example, if you are planning a trip to the sea;
the atomic diet cannot be called strict; you can treat yourself to your favorite dish for the holiday;
since this method of eating involves the consumption of fiber, there are no problems with the functioning of the intestines;
you can follow a diet with frequent sports training;
has virtually no contraindications.

But despite all the significant positive aspects, the Swiss weight loss method has disadvantages:

if you overdo it with protein foods, you may encounter gastrointestinal problems;
also, with a lack of carbohydrates, the body can begin to store the energy it needs, creating even more fat deposits;
some people find the atomic diet too expensive;
there are some contraindications.

We recommend reading about Hayley Pomeroy's diet. From the article you will learn about the principles of the diet, its advantages and disadvantages, diet, menus and recipes. And here is more information about Dr. Nazardan’s diet for weight loss.

Advantages and disadvantages of the atomic diet

The atomic technique is safe and effective.

And these are not all the advantages:

The diet has virtually no restrictions. Age, pregnancy and breastfeeding are not an obstacle to its use. You just need to visit a doctor who will help you create a menu taking into account your health characteristics.
There is no need to keep strict records of the calories you eat.
There is no need to eat on a strict schedule at certain times.
During the diet, severe hunger is impossible. If there is discomfort, have a light snack with approved foods.
The diet developed by nutritionists does not need to be enriched with vitamins and dietary supplements.
The diet does not have a strict duration; it is used as desired: a week, a month or six months. This is essentially the principle of nutrition.
Possibility of a short break (during vacation) or light disruption on holidays.
A lot of fiber in the diet - no problems with stool.
On carbohydrate days, the intestines are actively cleansed. This is a good prevention of gastrointestinal diseases.
Enough strength and energy to be active and play sports.

The disadvantages of the atomic diet include:

Not suitable for vegetarians: protein days consist of meat, fish and dairy products.
On days of protein consumption, the load on the kidneys and liver increases. For diseases of these organs, the diet is used with caution, after mandatory medical consultation.

Basic rules of the atomic diet

The results of one or another weight loss technique depend on the person himself. To increase the effectiveness of the atomic diet, it is recommended to adhere to the following simple rules:

completely eliminate sugar and products containing it;
do not eat potatoes and buns;
exclude alcohol during the diet;
bananas and grapes can be eaten no more than 100 grams;
eat in moderation, without overeating and without torturing the body with hunger strikes;
the last meal should be at least 3 hours before going to bed;
drink up to 2 liters of water every day;
It is best to have frequent meals, reducing portions.

A big plus of the atomic diet is that it is not necessary to count calories and eat at strictly defined hours. There are also no restrictions on the number of permitted products consumed. But at the same time, you don’t need to eat too much, otherwise the weight won’t drop.

Atomic diet: menu

The main principle of the atomic diet is a strict alternation of protein and carbohydrate days. The body quickly uses glycogen in protein and begins to break down fat reserves to satisfy energy needs. Carbohydrate days provide an opportunity to speed up metabolism and accumulate some glycogen. When creating a menu for every day, do not limit your imagination, because this diet provides perhaps the greatest scope for losing weight with pleasure.

A sample menu for a week includes four protein days and three carbohydrate days. In the future, if a decision is made to extend the atomic diet, the ratio of days may change. One of the pleasant bonuses will be a decrease in stomach volume and a decrease in appetite. Therefore, when planning your menu for the month, you can take into account the reduced portion size.

Among other things, the atomic diet will gradually wean the body from excess sugar consumption. Of course, carbohydrates are necessary for brain function, but the body will learn to obtain them from vegetables, fruits and cereals in sufficient quantities. Cravings for sweets will decrease, and so will the likelihood of re-obesity.

An approximate diagram of the protein day menu looks like this:

breakfast - hard-boiled eggs or steamed omelet without bacon, a glass of milk or dairy products, you can add a little cottage cheese;
lunch must certainly include meat or lean fish, cooked in a double boiler, foil, or simply boiled; adding cheese is not forbidden;
For dinner there will be dairy products in quantities sufficient to satiate you in any proportions.

Caffeine-free drinks are permitted with meals. Those who regularly go to the gym can also include protein shakes or bars in their menu. To avoid feeling hungry, it is recommended to eat a piece or two of low-fat hard cheese between meals.

Be sure to drink plenty of still water to remove internal toxins that occur during a protein diet.

A carbohydrate day may include the following menu:

We have a fruit salad for breakfast, remembering the restrictions on bananas and grapes, including raisins and dried bananas;
we have lunch with fresh lean soup, in which we put everything except potatoes, for dessert freshly squeezed juice with a drop of vegetable oil;
We have dinner with a casserole or a complex salad of fresh vegetables.

Snacks from fresh vegetables are allowed. If you have time, you can prepare one of these salads:

carrot-cucumber ribbon salad - when vegetables, cut into thin strips using a potato peeler, are seasoned with a mixture of soy sauce, vinegar and vegetable oil;
raw cauliflower and cucumber salad - when the cabbage is not boiled, but simply chopped in a blender and mixed with cucumbers and dressing;
classic beet salad with prunes and nuts, without sour cream, but with vegetable oil.

Just like on a protein day, do not forget about a sufficient amount of still water and caffeine-free drinks. By consuming them, we speed up our metabolism, and the diet works more effectively.

Don’t panic if, after a protein-rich day, your weight suddenly returns to a carbohydrate-rich one. It's just water that is retained by carbohydrates. In a day everything will return to normal.

Eligible Products

Protein and carbohydrate days have their own list of acceptable foods. Foods that could be eaten yesterday will no longer be eaten today, and vice versa. The daily menu is varied, which allows you to avoid disruptions. During the protein portion, you can add the following foods to your diet:

dairy and fermented milk products without fat or low content: kefir, fermented baked milk, cottage cheese, natural yogurt, etc.;
chicken or quail eggs;
lean meats: beef, chicken, turkey;
seafood;
fish without fat.

The menu for the carbohydrate part of the atomic diet may include the following permitted foods:

vegetables and fruits, fresh or oven-cooked, steamed;
berries;
light vegetable soups;
It is permissible to use a little vegetable oil, for example, olive or flaxseed.

It should be said about acceptable drinks during the atomic diet. On both types of days, it is allowed to drink tea without sweeteners, weak coffee and various herbal infusions. The latter will help you lose weight faster, simultaneously improving your well-being. You can also drink ginger tea during your carbohydrate day, which affects your metabolism.

If someone losing weight has an irresistible craving for some product that is prohibited for the atomic diet, you can allow it in small quantities. For example, if you really want something sweet, you can eat a couple of slices of chocolate. But such concessions can be made extremely rarely.

Features of this diet

The Atomic Diet is a nutrition program that was designed specifically to stimulate the body to launch the internal processes necessary to quickly burn fat deposits. The program got its name precisely because it accelerates metabolic processes at the cellular level.

The basis of the program is the responsible alternation of protein and carbohydrate days. On protein days, the diet is based on foods that contain large amounts of protein, while carbohydrate days are based on low-calorie foods, which contributes to high consumption of glycogen and body fat.

Foods to Avoid

Like any diet, the atomic one involves some restrictions. There are a number of foods that are not recommended to be consumed with this method of losing weight. Prohibited foods include:

during the atomic diet, only slow carbohydrates are allowed, fast carbohydrates are completely excluded: sugar, soda, honey, baked goods, fast food;
potatoes, since they contain a large amount of starch;
various fatty sauces;
sausage, semi-finished products, all kinds of smoked meats;
fat meat;
alcohol.

During the initial week of following the atomic diet, it is not recommended to eat pasta and cereals. But there is no absolute ban on these products. When the numbers on the scales begin to decrease, you can introduce buckwheat and oatmeal, as well as durum wheat pasta, into your diet.

Atomic diet: basic rules

The proposed weight loss plan, as we have already said, is not too strict, but here there are several rules for the most effective weight loss. Here they are.

Strict alternation of days with protein and carbohydrate diets with an interval of 24 hours.
The last meal should be no later than three hours before bedtime.
During the diet, you should avoid both fasting and overeating - this slows down the process of losing weight.
Eat small meals - often and little by little, taking food when you feel slightly hungry. “For those losing weight, it is important to maintain blood sugar at a certain level so as not to feel hungry and not disrupt the hormonal system of appetite control,” says Mikhail Gavrilov. “The ideal diet for weight loss is at least 4-5 times a day.”

Example menu

The list of permitted products allows you to show your imagination even though there are not so many of them. It is important to observe a strict alternation of days with different foods. Anyone losing weight can create their own menu based on their preferences.

Carbohydrate day

When following the atomic diet, it is recommended to have 3 main meals and 2 snacks. Most meals on a carbohydrate day will consist of fruits provided by nature. An approximate diet might look like this:

For breakfast, you can eat a simple salad of grated carrots and apples or a vegetable stew. Wash everything down with a cup of green tea without sweeteners or weak coffee without cream.
For lunch, a fruit salad dressed with lemon juice or boiled vegetables are perfect.
The ideal dish for a hearty and nutritious lunch is vegetable broth or puree soup. You can also enjoy sauté or stew. The drink is fresh fruit.
For an afternoon snack, a couple of apples or oranges, beet salad with flax seed oil would be a good solution.
You can have dinner with lecho or vegetables cooked in the oven. The drink is freshly squeezed juice.

Expert opinion

Yulia Mikhailova

Nutrition expert

The first 7 days of the atomic diet are more strict. But starting from the 2nd week, when the body is already accustomed to this diet, you can introduce cereals, pasta and dried fruits on carbohydrate days.

Protein day

After saturating the body with glycogen, it is necessary to allow it to start using fat reserves again. Therefore, there is a switch to protein. A Swiss diet day based on these might look like this:

Have breakfast with boiled eggs or make an omelet. Low-fat cottage cheese or cheese would also be a good first meal option. Drinks include tea and coffee without added sugar.
For lunch, the ideal solution would be a glass of milk or fermented baked milk and a few slices of cheese.
For lunch you can eat boiled or baked chicken fillet. Beef will also work. Wash down your meal with herbal tea.
Dairy products, kefir, and seafood are suitable for an afternoon snack.
You can end the day with boiled fish or breast. Kefir is also allowed.

For a week, a month

From the list of acceptable foods, it is quite possible to independently create an atomic diet menu. But some people don't have time for this. Then they can use the proposed option, which will be relevant both for a weekly diet and for a monthly weight loss course:

Day of the week	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday (protein)	Omelette, tea without sweeteners	Stewed chicken	Meat casserole	Seafood	Liver pancakes
Tuesday (carbohydrate)	A couple of fresh fruits, tea without sugar	Carrot and apple salad	Vegetable stew, natural juice	Zucchini fritters	Boiled beets with garlic
Medium (protein)	Low fat cottage cheese, coffee	A couple of boiled eggs	Beef chops, a mug of kefir	Baked fish	Meatballs
Thursday (carbohydrate)	Baked apples and pears, herbal tea	Zucchini caviar	Pumpkin puree soup, juice	Fruit smoothie	Braised cabbage
Friday (protein)	Cottage cheese casserole, coffee	Steamed chicken breast	Roast pork or beef	Fish cutlets	A glass of natural yogurt
Saturday (carbohydrate)	Fruit salad, green tea	Vinaigrette without adding potatoes	Sauteed eggplant, coffee	Stewed pumpkin	Baked vegetables
Sunday (protein)	Fried eggs, coffee with milk	Glass of fermented baked milk	Chicken meat in its own juice	A few slices of hard cheese	Boiled or baked fish

The next week begins with the reverse alternation.

Quitting the diet

Since there are no strict dietary restrictions, leaving the diet will be just as easy. If you like the method of separate meals, then you can stick to it throughout your life, constantly adjusting your diet so that you don’t get tired of the same dishes.

In the event that the atomic diet was only a temporary stage, remember a few basic tips:

On protein days, carbohydrates are introduced in small quantities;
On carbohydrate days, it is necessary to gradually introduce proteins;
Eat new dishes every 2-3 days to return to your usual diet without the risk of regaining excess weight.

Important! There will be a long-term result only if leaving the diet takes longer than the diet itself! Follow a balanced diet so that excess fat is no longer deposited.

Dish recipes

To add variety to the atomic diet menu, you can prepare various dishes. Proteins are prepared according to the following recipes:

Chicken in kefir . Cut the meat into small pieces. Add water to kefir in a two to one ratio. Pour the mixture over the chicken until completely covered. Sprinkle with spices. Marinate for an hour in a cool place. Simmer in a heated frying pan for about 20 minutes.
Protein salad. Boil chicken breast, cut into small slices. Take hard cheese and soft-boiled eggs. Cut into small strips. Combine the ingredients, sprinkle with salt, you can add natural yogurt.
Omelette . Grind the cottage cheese using a meat grinder. Pour in a little milk and also add 4 chicken eggs for every 100 grams of product. Pour the mixture into the frying pan and cook until the omelette becomes firm.

For a carbohydrate day, you can use the following recipes:

Vegetable soup . Wash and peel the onions and carrots. Cut into small pieces and fry a little. Pour water over vegetables and bring to a boil. Leave for a few minutes. When serving the dish, add fresh herbs and a little vegetable oil.
Vegetable stew . Any fruits you have at home can be used as ingredients. Cut all of them (for example, tomatoes, eggplants, zucchini) into cubes. Place vegetables in a heated frying pan and simmer until tender. You can add a little salt and pepper.

Watch this video on how to make light vegetable soup:

Sample menu of the atomic diet

In fact, the diet menu can be different; it includes a variety of dishes that are not difficult to prepare. The main condition is the fact that food must be healthy and must be divided by day.

There can be a huge number of menu options. Nutritionists offer an approximate daily menu. In this case, you can replace the ingredients with similar ones or swap them.

First option for a protein day:

For breakfast you can drink a cup of coffee with milk without added sugar, eat a piece of cheese and an omelet,
For second breakfast you can boil eggs, drink fermented baked milk,
For lunch, bake chicken fillet in the oven or steam it,
For an afternoon snack you are allowed to eat cottage cheese and drink milk,
Boiled fish is offered for dinner.

Second protein day option:

For breakfast you can eat scrambled eggs and drink tea with milk,
For second breakfast we offer a piece of hard cheese, sugar-free cafe or milk,
For lunch, you can eat sour milk or low-fat yogurt, eat a beef chop,
For an afternoon snack, you can eat baked fish or seafood, drink tea without sugar,
For dinner, boiled chicken, a piece of cheese and kefir are offered.

First option for carbohydrate day:

For breakfast, tea or coffee without sugar, vegetable stew,
For second breakfast, you can have a fruit salad with lemon juice,
For lunch you can eat vegetable soup without potatoes, drink freshly squeezed juice,
For an afternoon snack, sliced vegetables or bell peppers stuffed with vegetables are offered,
For dinner it is better to have a vegetable salad and an orange.

The second version of the carbohydrate day of the atomic diet:

For breakfast there is a salad of fruits and vegetables,
For second breakfast - boiled vegetables or fresh fruits,
For lunch you can eat creamy vegetable soup or stewed vegetables, drink fruit juice,
For dinner - lecho or stewed vegetables, some fruit.

You can eat low-sugar dried fruits as snacks.

How not to lose your temper

For some, such a diet may seem too difficult, since you have to greatly reduce the variety of the menu and remove your favorite foods from it. Therefore, to simplify your task and not get frustrated, just follow these simple tips:

It is better to take care of the composition of the diet in advance. Those who have already been on the atomic diet recommend purchasing food only for a certain day. For example, if you have to eat carbohydrates, then you don’t need to stock up on protein foods. This way there will be less temptation to move away from strict boundaries.
It’s easier to start a diet with a protein day. Then the body will not experience stress and will immediately stock up on the necessary elements. And the feeling of hunger will not bother you.

Benefits of the diet

According to real reviews about the atomic diet, it has many positive characteristics. The diet is perfect for athletes and people who lead a sedentary lifestyle. It is allowed to use this method of losing weight during pregnancy and after childbirth. In the presence of serious pathologies or chronic diseases, the use of the diet is also allowed, but only after consultation with a doctor.

The positive qualities of the diet include:

Balanced diet. This makes it possible not to resort to additional consumption of vitamin-mineral complexes.
Efficiency and effectiveness, maintaining results for a long period of time.
The ability to use the method for a long time, you can turn the process of losing weight into a lifestyle.
There are no strict restrictions. It is allowed to consume prohibited foods in small quantities.
You can take short breaks without gaining extra pounds.
Normalization of the activity of the gastrointestinal tract.
The ability to combine diet with strength training.
No stress for the body.

See this same topic: General information about the protein shake diet

A month on the atomic diet will give a person the opportunity to form a correct diet, in which he will consume only natural products and lead a healthy lifestyle.

The only drawback of this technique is the fact that it is not suitable for vegetarians, since it involves the consumption of animal protein on “protein days”.

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.

Basic principles of the diet

The diet is also called “Swiss” - based on the country of origin. It represents a rare tandem of unanimous opinions: nutritionists value a balanced diet, those losing weight value quick effectiveness.

A unique technique allows you to burn excess fat at the speed of atomic processes. A person loses about a kilogram every day without feeling any discomfort. The atomic diet literally “explodes” your weight.

Its basis is separate nutrition, based on the principle of alternating carbohydrate and protein diets every 24 hours.

How does the technique work? The main supplier of energy for cells is carbohydrates. If there is not enough carbohydrate food, the body seeks to obtain energy from its own resources: muscles and fat. Proteins are the building blocks for muscle tissue and guarantee their tone. When the cells are sufficiently saturated with proteins, the muscles become stronger and more resilient. The body has to obtain energy by burning unnecessary fat, preventing loss of muscle tone.

The weight loss mechanism accelerates metabolic processes. A protein day brings an energy deficit. To replenish it, the body first uses up the glycogen accumulated by the liver, then absorbs fat reserves. On a carbohydrate day, the body begins to replenish the lost enzyme. Carbohydrate intake on a diet is limited, the energy received is insufficient, and fat burning continues.

During the diet, favorable conditions are created for effective weight loss - increased metabolism and fat breakdown. The results achieved in this way last a long time. Losing weight depends on the starting point - obviously the extra pounds go away faster. When the weight reaches the norm, it is fixed. Many of those who have gained slimness thanks to this diet prefer to continue to adhere to the principles of “atomic” nutrition in order to maintain a stable result.

Exit from the strict atomic diet

It’s not difficult to stop following a menu alternating protein and carbohydrates. Leaving the atomic diet does not imply any drastic changes in the nutritional system. But in order for the result to last for a long time, you need to make adjustments gradually:

you need to start adding protein foods in small portions on carbohydrate days and vice versa;
After a few days, you can return to your usual menu, adding a couple of new dishes to your diet every 2-3 days.

Principles of the Atomic Diet

Compliance with the Swiss diet is based on alternating the consumption of carbohydrate and protein foods.
This nutrition program is close in spirit to the Dukan diet, which also involves alternating intake of proteins and carbohydrates every one to two days. On the Swiss diet, food changes occur every 24 hours. On protein days, you consume only protein, which takes a long time to digest and forces the body to use up glycogen reserves from the liver. This energy is not always enough, so the body begins to waste fat reserves. On carbohydrate days, the diet consists of vegetables and fruits, which allows the body to restore spent glycogen. Losing weight these days still continues, because the body spends energy on maintaining life support, and the calorie content of carbohydrates is not always enough. Once again we have to “get” fat reserves. The weight loss technique is based on accelerating metabolic processes. While following this diet, a person does not suffer from hunger or poor health.

Weight Loss Results

It’s not for nothing that the diet is called the atomic diet, as it allows you to lose quite a lot of kilograms in a short time. Similar results are difficult to achieve using other techniques. The duration of the atomic diet depends on how much a person wants to lose weight.

Women who have already tried this method of losing weight note that in just a couple of weeks you can get rid of 7-10 kilograms. At the same time, the atomic diet is considered gentle, so weight loss occurs without much effort.

We recommend reading about Akhtarova’s effective diet. From the article you will learn about who Svetlana Akhtarova is, the features of her diet, menu and weight loss results. And here is more information about the rules and results of one-day fasting.

A weight loss technique based on alternating protein and carbohydrate foods gives truly impressive results. The atomic diet allows you to significantly lose weight without the most stringent restrictions. In addition, a person does not suffer from a lack of nutrients.

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.

Look at the same topic: Features of the coffee diet and menu

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.

Useful video

Watch this video about the principles of the atomic diet, menu and weight loss results:

How to get out of a diet

Exiting the atomic diet is smooth and easy:

on protein days, the diet is gradually supplemented with carbohydrate foods;
in carbohydrates - add proteins little by little;
every three days they return familiar dishes to the menu.

The withdrawal lasts twice as long as the period of the diet itself. This is a general rule for all techniques.

Menu for the atomic diet for a week

As mentioned above, the daily menu for the atomic diet should alternate between proteins and carbohydrates. For example, on one day you eat only boiled eggs and chicken, on another - fruits and vegetables.

Eating according to the recipes and menu of the atomic diet is the most effective diet for people suffering from obesity.

For convenience, professional Swiss nutritionists have compiled a menu taking into account all recommended products.

Let's look at the detailed menu of the atomic diet for a week:

Protein Monday