Atomic diet is the development of Swiss nutritionists for fast and safe weight loss. It owes its name to a technique that allows you to significantly speed up metabolic processes in the body: in just a week you can lose up to 9 kg. A huge advantage of the diet is that during it you can afford almost anything without feeling hungry.
Atomic Diet: Basic Principles
This diet is reminiscent of the method of weight loss Dr. Dukana. You will simply alternate protein and vegetable days, which allows the body to perform a certain "metabolic circle".
On protein days, glycogen reserves are depleted, thanks to which the body actively uses fat to ensure its vital activity. It is important to ensure that the daily caloric content of the protein foods eaten was not less than the consumption of calories. On protein days, you can only eat meat, fish, seafood, sausages, low-fat sausages, dairy products, cheeses, etc.
On vegetable days, glycogen stores are replenished, but the body continues to burn fat. It helps to clear the intestines from toxins and toxins, as well as increases physical activity. On vegetable days you need to eat any vegetables, fruits, stews, vegetable soups, etc.
The author of the atomic diet does not advise limiting oneself in the types and quantity of food, but it is necessary to eat at least 3 times a day. During weight loss, alcoholic beverages should be excluded from the diet or limited to a glass of dry wine on holidays.
For the whole period of adherence to the diet, it is necessary to exclude from the diet sugar and all products containing it, to give up potatoes and flour. You should eat at least 3 hours before bedtime. Drink plenty of fluids.
Atomic diet is easy to correlate with fitness training. You can do strength exercises in the morning after the 1st breakfast on a protein day and in the evening after dinner on a vegetable day. So the diet will work more efficiently.
Strictly make sure that proteins and vegetables do not mix, and use them in pure form. You can drink tea and coffee. Try vostochnye days at least 2 times a day to drink tea with ginger - it will help speed up the metabolic processes in the body. On protein days, give preference to coffee with milk.
What results can be achieved?
If you believe reviews atomic diet allows you to lose weight by 5 - 9 kg per week. In this case, the weight will go off irregularly: in the 1st week quickly enough, then slower. The results of the atomic diet are amazing, because you lose weight every day, but at a different pace.
You can sit on a diet unlimited time. Physical exercise is required. Overweight people are recommended to walk for 1.5 hours a day, go in for fitness, walking, gymnastics and swimming.
The atomic diet is not at odds with medical standards - most doctors have recognized its effectiveness and usefulness. The diet does not cause hungry fainting, depression and fatigue.
- Breakfast: 200 g of cottage cheese and a glass of yogurt. You can afford 2 boiled eggs, 1 tbsp. kefir or chicken breast and coffee with milk.
- The second breakfast: a glass of milk or yogurt.
- Lunch: baked or stewed fish, chicken or meat.
- Lunch: 1 tbsp. yogurt or ryazhenka.
- Dinner: 200 g of cottage cheese with sour cream and 1 boiled egg. You can substitute cottage cheese with boiled or baked fish.
If you alternate products, protein days can be very diverse, tasty and healthy.
- Breakfast: vegetable salad with vegetable oil and coffee.
- Lunch: vegetable soup without potatoes and vegetable salad with vegetable oil.
- Dinner: salad (without potatoes) or stewed vegetable stew.
In between meals, you can eat berries and fruits (except bananas and grapes), drink smoothies and eat other fruit desserts.
Atomic Diet: Recipes
Chicken envelopes with cheese
- Chicken fillet - 1 kg
- Cheese - 300 g
- Eggs - 2 pcs.
- Salt and spices - to taste
- Vegetable oil - for frying
- Beat off the chicken fillet, cut the cheese into small pieces. Wrap the cheese in the fillet and seal it with a toothpick. Mix the breadcrumbs with salt and spices.
- Beat the eggs in a separate bowl, dip the chicken fillet in them and roll in breadcrumbs.
- Fry envelopes from 2 sides in vegetable oil. At the end of cooking, pour some water into the pan, close the lid and simmer until the liquid evaporates. Converters are tender and juicy.
Omelet with cottage cheese
- Eggs - 2 pcs.
- Cottage cheese - 3 tbsp.
- Milk - st.
- Salt and pepper to taste
- Vegetable oil
- Mix cottage cheese with eggs, pour in milk, salt and pepper.
- Beat the mixture in a blender.
- Lubricate the pan with vegetable oil, pour the egg mixture and fry under the lid until ready.
- Cheese - 100 g
- Chicken Breast - 1 pc.
- Eggs - 1 pc.
- Sour cream - for refueling
- Salt and pepper to taste
- Cheese grate on a coarse grater or cut into small cubes. Boil chicken breast and cut into strips. Boil an egg and finely chop with a knife.
- In a salad bowl, mix all the ingredients, salt, pepper and season with sour cream.
- Orange - 1 pc.
- Kiwi - 1 pc.
- Raspberry - 1/3 Art.
- Strawberries - 4 pcs.
- Gelatin - 15 g
- Apple juice - 1 tbsp.
- Peel the fruits, cut them into slices. In a transparent ice cream bowl lay layers of oranges, kiwi, raspberries and strawberries. In a separate container, dissolve the gelatin in water, put it on fire, heat it, but do not bring it to a boil.
- Pour the sugar-free apple juice into the gelatin. Gelatin mass pour fruit and berry mixture and put in the refrigerator overnight. In the morning you can enjoy a delicious dessert made from berries and fruits.
Baked Vegetable Salad
- Eggplant - 1 pc.
- Tomatoes - 2 pcs.
- Bulgarian pepper - 2 pcs.
- Garlic - 3 cloves
- Salt and pepper to taste
- Vegetable oil - for refueling
- Bake the vegetables in the oven, then cool and peel them. Peel the garlic and press through.
- Grind baked vegetables in a blender or chop finely. In a salad bowl, mix chopped garlic, vegetables, season with vegetable oil, salt and pepper.
Reviews on the effectiveness of the diet
Maria: I followed the atomic diet all summer, she really helped me get rid of extra pounds and improve my well-being. In addition to the diet, I still actively went to the gym and ran in the morning.
Anna: I sat on this diet for a month and I lost a lot of weight. In total, I dropped about 15 kg. At the same time, all sorts of goodies and desserts sometimes allowed themselves, as well as saw herbal preparations for cleansing the intestines and plenty of pure water. I was satisfied with the diet, the next time, if I have to, I will use it for her!
Margaret: I really liked this diet. First, you can lose a sufficient number of kilograms, and secondly, you practically do not need to limit yourself to anything. I advise everyone, especially those who cannot refuse meat and sausage dishes.
Atomic diet - a great way to lose weight without any restrictions and damage to health. It is easy to stick to it, the main thing is to alternate protein and vegetable days. If desired, sometimes you can afford a pair of marshmallows or marmalade.