The Atomic Diet: Pros and Cons
The atomic diet got its name due to the fact that it helps accelerate metabolic processes at the cellular level. The basis of the diet is the alternation of carbohydrate and protein days, which allows a person to lose weight.
In just 7 days of the diet, you will be able to lose 5 kg. If you stick to the proposed menu for longer (for 14 days or more), you can lose 10-15 kg.
The essence of the atomic diet is the alternation of protein and carbohydrate days. The menu on protein days is based on foods high in protein, while the menu on carbohydrate days is based mainly on vegetables.
When the body receives protein foods, it begins to consume glycogen and body fat, using these components as energy sources. The diet on such days is low in calories.
Carbohydrate days allow you to replenish your energy reserves. This is necessary so that the body does not go into the "economy" mode, slowing down metabolic processes. Therefore, the weight continues to go away quickly.
Atomic diet rules:
- Avoiding sugar and foods that contain it.
- Exclusion from the diet of flour products.
- Avoiding potatoes.
- Limiting the amount of bananas and grapes consumed to 100 g.
- Complete rejection of alcoholic beverages.
- Drink at least 2 liters of water per day. This contributes to an accelerated weight loss process.
- You need to eat food at least three times a day.
- The last time you come to the table should be no later than 3 hours before the night's rest.
Content:
- Weekly menu for the atomic diet
- Permitted and prohibited foods of the atomic diet
- The best recipes for the atomic diet
- Pros and cons of the atomic diet
- Contraindications
- Useful Tips
- Reviews and results
- Doctor's opinion
- conclusions
Weekly menu for the atomic diet
| Eating | Protein menu | Carbohydrate menu |
| First meal |
|
|
| Snack |
|
|
|
Main meal |
|
|
| Snack |
The fat content of drinks should not exceed 1%. |
Any fruit.You need to exclude bananas and grapes. |
| Dinner |
|
|
As for the calorie content, it should not exceed 1200 kcal per day. This will allow you to lose weight quickly and effectively. Provided that a person goes in for sports during a diet, the calorie content should be increased to 1600 kcal.
The menus are alternated 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 over, you should stick to proper nutrition and continue to exercise. This will allow you to maintain the result and not gain weight again.
Permitted and prohibited foods of the atomic diet
Foods that can be consumed during protein days:
- Chicken and turkey to remove fat and skin from.
- Dietary varieties of fish.
- Chicken eggs and quail eggs.
- Milk with 0% fat content.
- Low-fat yoghurt, without any additives.
- Kefir and yogurt.
- Cottage cheese with 0% fat and low fat cheese.
Foods to eat during carbohydrate days:
- Fresh fruit and vegetable salads. The 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 foods containing a large amount of sugar: sweets, cookies, jams, preserves, etc.
- Vegetables that contain a lot of starch. First of all, this rule is true for potatoes.
- Fruit high in sugar.
- Salt and other food additives.
- Carbonated drinks, non-natural cocoa, spirits, 3-in-1 coffee.
- Sauces, gravies, dressings, marinades.
- Products that have passed the conservation process.
- Semi-finished products.
- Fast food and other snacks.
- Any products with a high percentage of fat.
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 off the chicken breast, roll it up in the form of an envelope, inside which there should be a piece of cheese, 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 stew under a closed lid. When the water has evaporated, the dish can be served.
Curd omelet
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. Spread 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.
Boil the chicken fillet, cut into strips. The cheese and egg are cut into cubes. Mix all the components of the salad, season with sour cream.
Baked vegetable salad
To prepare the dish, you will need the following products:
- Eggplant.
- Two tomatoes.
- Bulgarian pepper.
- Garlic.
- Salt and pepper.
- Sunflower oil.
Vegetables are baked in the oven, cooled, peeled off. Pass vegetables through a blender, cool, salt and pepper, add garlic passed through a press, season with vegetable oil.
Eggplant rolls
To prepare the dish, you will need the following products:
- Eggplant.
- Vegetable oil.
- Carrot.
- Onion.
- Greens.
- Water.
- Salt.
Eggplants are cut into thin slices, kept in salt water, dried on a napkin. Each slice is greased with vegetable oil and grilled. The filling is prepared separately: onions are cut, carrots are rubbed, fried in a pan until cooked. Add greens to frying and spread on eggplant plates. Roll them up with tape measures and fasten 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 pan until it becomes transparent, then lightly salted, poured with water and put on fire. Fry tomatoes and onions, add them to rice. When the cereal is cooked, the fire is turned off, the soup is poured into bowls and served with feta cheese. You can sprinkle the soup with herbs.
Pros and cons of the atomic diet
Pros of an 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 eat foods from the permitted list.
- The diet does not require counting calories.
- There is no need to eat at a strictly allotted time.
- 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.
- The diet can be followed at any age.
- The diet has very few contraindications.
- You can stick to the atomic menu for a long time, it does not harm your health.
- During the diet, relaxation is possible, so there is no need to prepare separate meals for yourself during holidays or special events.
- During carbohydrate days, the intestines are cleansed, which is the prevention of diseases of the digestive system.
Cons of the atomic diet:
- Weight will go away, but this process cannot be called quick.
- A failure in the digestive system is possible.
- During protein days, the kidneys and liver are under tremendous stress.
- If you stick to the diet for a long time, then the smell of acetone will come from the mouth.
- The diet may not bring the desired results.
Contraindications
The Atomic Diet is nearly ideal as it does not include serving size limits. The menu is not strict, so the 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 go to lose weight using the atomic diet:
- Meat is not prohibited for consumption, but it is best to use low-fat varieties for cooking.
- During carbohydrate days, portions should not be small, as gaining the desired calorie content with vegetables is quite problematic.
- Meat during protein days should not be eaten before bed. It is better if the dinner consists of fish or dairy products. Otherwise, the feeling of heaviness in the stomach cannot be avoided.
Reviews and results
Rita, 25 years old: “This diet has become a priority for me. It does not imply strict restrictions, but it is very effective. In just 7 days, I lost 7 kg of fat. On protein days, I ate fish and eggs, refused meat. The state of 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 it is better to consult a professional before starting it."
Elena: “With the help of an 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 about sports."
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 threat to health.
However, this does not mean that the atomic diet is ineffective. On protein days, active fat burning occurs, as the body consumes glycogen stores. During vegetable days, glycogen reserves are replenished, but fat is not deposited, since there is simply nothing to save: vegetables are absorbed slowly and do not have a high calorie content.
The average loss in 30 days on an 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 observe the rules of a healthy diet.
conclusions
You can stick to an atomic diet for a long time, even throughout your life. It will allow you to lose weight without painful hunger strikes. The atomic diet is not a system of restrictions, but a lifestyle that allows you to keep your body in great shape.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
