Swiss atomic diet - weight loss at a rate of up to 7 kg per month

The atomic diet for weight loss was developed in Switzerland. It is difficult to say why the diet has such a name, perhaps because excess weight is burned unusually quickly, as if the effect of the diet on the body occurs at the atomic level. Many people draw an analogy between the atomic diet and the famous Dukan diet and notice what it has in common with protein and carbohydrate diets. Perhaps something similar can be found if desired, because the atomic diet was developed by Swedish specialists in order to take into account all the best and apply it for the benefit of human health.

• We recommend reading: Swedish and Swiss diet

CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT

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.

Basic principles of atomic power

The main goal of the Swiss diet is to maximize the acceleration of two processes that are most important for normalizing weight - metabolism and fat breakdown. This is precisely what its basic principles and rules of compliance are aimed at.

Diet rules

In addition to the mandatory alternation of protein and carbohydrate diets with an interval of strictly 24 hours, to achieve the maximum weight loss effect, you must adhere to the following nutritional rules:

• stop eating at least 3 hours before bedtime;
• completely exclude sugar, flour products, potatoes from the menu;
• avoid fasting or overeating;
• eat in small portions - often and little by little, taking food when you feel a slight hunger until you are completely full.

Allowed products can be consumed unlimitedly in time and quantity, but within reasonable limits. The daily calorie content of the atomic diet is not strictly specified. However, in order to lose weight faster, you should not exceed 1200 kcal, and for active sports – 1600 kcal.

Permitted and prohibited products

The list of permitted and prohibited foods is determined separately for protein and carbohydrate days.

Your protein diet should include:

• low-fat and low-fat dairy or lactic acid products;
• dietary meat and fish;
• seafood;
• eggs.

Only vegetables and fruits (with the exception of bananas, grapes, potatoes) in any form can be included in the carbohydrate menu. They are best eaten fresh or prepared in soups, stews and salads with a small amount of unrefined vegetable oil.

On any day you are allowed to drink herbal infusions, green tea and coffee without added sugar. You can add milk and lactic acid drinks to the protein diet, and any fresh juices to the carbohydrate diet. It is mandatory to adhere to the drinking regime - on any day you must drink at least 2 liters of water, not counting drinks.

All other foods and dishes are prohibited. But you need to completely exclude them from your diet only during the first week. When the process of losing weight begins and the first visible results appear, you can start introducing buckwheat, oatmeal, and durum wheat pasta into the menu. It is also sometimes allowed to eat your favorite, even forbidden, foods, but in minimal quantities.

To minimize the likelihood of failure on the atomic diet, it is recommended to stock up on only the appropriate approved products for each day. It is better to start losing weight with a protein diet. It is more satisfying and at the same time gives tangible results the next morning, which will be an excellent motivation for further weight loss.

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

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
vegetables	2,5	0,3	7,0	35
greenery	2,6	0,4	5,2	36
Fruits
fruits	0,8	0,3	11,5	56
Berries
berries	0,7	0,3	9,4	44
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
candied fruit	2,0	1,0	71,0	301
dried fruits	2,3	0,6	68,2	286
Cereals and porridges
porridge	3,3	1,2	22,1	102
Dairy
milk	3,2	3,6	4,8	64
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
cottage cheese	17,2	5,0	1,8	121
Meat products
pork	16,0	21,6	0,0	259
beef	18,9	19,4	0,0	187
veal	19,7	1,2	0,0	90
mutton	15,6	16,3	0,0	209
horsemeat	20,2	7,0	0,0	187
Bird
chicken	16,0	14,0	0,0	190
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Eggs
omelette	9,6	15,4	1,9	184
chicken eggs	12,7	10,9	0,7	157
Fish and seafood
fish	18,5	4,9	0,0	136
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	—
coffee	0,2	0,0	0,3	2
Juices and compotes
jelly	0,2	0,0	16,7	68
* data is per 100 g of product

What is possible and what is not?

Despite a very loyal attitude to the set of products, the atomic diet still establishes some rules and stipulates the best diet options.

The basis of the protein days of the atomic diet can be the following products:

• fermented milk and dairy products, preferably with a minimum fat content (a variety of cheeses and cottage cheese, milk in different types, yoghurts, curdled milk and kefir);
• poultry meat, without skin;
• eggs, chicken or quail;
• lean fish and meat.

The diet of carbohydrate days should include as much as possible vegetable dishes, berries and fruits (preferably unsweetened) in any form. It is advisable to avoid carbohydrate-rich potatoes, grapes and bananas.

You can cook:

• vegetable stews;
• various salads;
• lean broths and soups;
• Drinks include various types of tea and coffee.

Milk is an excellent drink for protein days, and freshly squeezed juices are recommended for carbohydrate days.

You should not use:

• pasta;
• confectionery and bakery products;
• sugar.

The technique does not imply an absolute ban on products. Even those that are on the “black list” will become a pleasant addition to the diet after the first week of the diet (although their quantity must be limited).

If you receive obvious positive results, you can make the menu even more varied - add oatmeal, buckwheat porridge and pasta, but always from durum wheat.

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

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
potato	2,0	0,4	18,1	80
boiled potatoes	2,0	0,4	16,7	82
fried potato	2,8	9,5	23,4	192
young potatoes	2,4	0,4	12,4	61
sweet potatoes (yam)	2,0	0,0	14,6	61
dried potatoes	6,6	0,3	71,6	298
purple potatoes	2,0	0,4	16,0	72
mashed potatoes	2,5	4,2	14,7	106
potato flakes	7,0	1,1	83,0	369
bananas	1,5	0,2	21,8	95
grape	0,6	0,2	16,8	65
dried bananas	3,9	1,8	80,5	390
potato chips	5,5	30,0	53,0	520
banana chips	2,3	33,6	50,7	519
dumplings with potatoes	4,4	3,7	18,5	125
potato starch	0,1	0,0	79,6	300
grape compote	0,5	0,0	19,7	77
grape juice	0,3	0,0	14,0	54
* data is per 100 g of product

Foods that need to be excluded from the diet

All that remains is to familiarize yourself with the list of prohibited foods in order to know all the rules of the atomic diet. Reviews say that at first it is difficult to experience “parting” with your favorite products. But after a few days, the diet no longer seems so difficult, especially since the result of the efforts is noticeable. So, you should avoid these products:

• baked goods;
• bread and loaf;
• pasta;
• potatoes in any form;
• any sweets and confectionery;
• gingerbread, cakes, cookies and similar products;
• smoked, fried, grilled;
• spicy, fatty, sweet, salty;
• semi-finished products and fast food;
• carbonated drinks, sweet juices;
• sauces, including mayonnaise and ketchup;
• butter, gravy.

Before considering the approximate menu of the atomic diet for a week, it should be said that absolutely strict restrictions are also harmful to the body. Once a week you are allowed to please yourself with your favorite delicacies, but without exaggeration. For example, eat a piece of chocolate, a small cake, a few grapes or half a banana. Nothing bad will happen after this, but emotionally it will be easier for the person losing weight, and the body will be happy.

Menu (Meal Schedule)

Menu for the week

Monday – protein day

Breakfast	steamed omelette; coffee with milk; slice of cheese.
Dinner	chicken breast baked in the oven in foil.
Afternoon snack	a glass of milk or 200 grams of cottage cheese.
Dinner	boiled fish.

Tuesday is carb day

Breakfast	vegetable stew; a glass of tea or coffee without adding milk.
Lunch	fruit salad with lemon juice.
Dinner	vegetable soup without adding potatoes; fresh juice from oranges.
Afternoon snack	fresh vegetable slicing.
Dinner	boiled vegetable salad; fresh juice from apples.

Wednesday – protein day

Breakfast	egg pancakes with cottage cheese; green tea.
Lunch	a glass of milk.
Dinner	veal chops; yogurt.
Afternoon snack	seafood; tea with the addition of beneficial herbs.
Dinner	hard cheese; boiled eggs; kefir.

Thursday is carb day

Breakfast	salad of apples, grated carrots and cucumbers.
Lunch	boiled vegetables.
Dinner	cream soup; saute.
Afternoon snack	peppers stuffed with vegetables.
Dinner	lecho; 1 citrus fruit.

Friday is protein day

Breakfast	fried eggs; tea with added milk.
Lunch	a slice of hard cheese; a cup of coffee.
Dinner	roast beef; curdled milk.
Afternoon snack	fish baked in the oven.
Dinner	boiled chicken; a glass of kefir.

Saturday is carb day

Breakfast	oatmeal or buckwheat; Vegetable Salad.
Lunch	fresh fruits.
Dinner	pasta with stewed vegetables; fresh juice from apples and carrots.
Afternoon snack	fresh fruits.
Dinner	baked vegetables with garlic sauce.

Sunday is protein day

Breakfast	egg pancakes with cottage cheese; green tea.
Lunch	a glass of milk.
Dinner	veal chops; yogurt.
Afternoon snack	seafood; tea with the addition of beneficial herbs.
Dinner	hard cheese; boiled eggs; kefir.

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.

Reviews

If you want to create an effective atomic diet menu, try to study not only the rules, but also the reviews of people who share their results with photos. With each piece of feedback, you can responsibly adjust your menu to improve efficiency, safety, and practicality.

Next, we invite you to read the reviews of those who have lost weight and the comments of experienced doctors, thanks to whom you will definitely be able to create the necessary balanced diet for burning fat deposits.

Catherine

I used the program for several months. A good option for those who do not need to quickly lose weight and still want to look great. It helped me a lot even without sports activities.

Recommendations from a specialist: Even if you are not very fond of sports activities, it is better to use them with long-term measured diets. This way you will not only improve the effect of a limited menu, but also increase the body's endurance.

Daria

I tried this program several times in a strict 7-day mode. She took a short break and then sat down again. I played sports regularly. And in 8 months, I finally got myself into at least some form.

Specialist recommendations: It is better not to conduct such experiments with the body. Try to take more breaks between diet periods. Otherwise, due to constant stress, the body will begin to malfunction and serious ailments will appear.

Lyudmila

I spent a whole week on the atomic diet, and nothing. To lose weight, I had to use classic BEAT and hard training.

Expert recommendations: Lack of effect may be the result of an incorrectly implemented menu or long-term adaptation of your body. Only a nutritionist can say for sure after examination and tests. Next time, try to first consult a specialist, and only then start a diet.

With a properly designed diet, you will be able to lose up to 5 kg in 7 days of the diet, and up to 15 in 14 days.

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.

Some tips to help you survive restrictions

It is recommended to start the diet with a protein day, as it is more satisfying than a carbohydrate day. This means that the body will have time to get used to the new diet and restrictions. Moreover, by the evening you will already be able to notice the first results, albeit very tiny ones. It is important to avoid feeling hungry. If, for example, on a carbohydrate day in the evening you really want to eat, you don’t need to torture your body. You can eat a small portion of boiled chicken breast.

The right output matters. The atomic diet should end with the gradual introduction of other foods and the transition to a normal diet. However, in order to maintain the result, it is not recommended to eat in large quantities or consume previously prohibited foods. Of course, sometimes you can allow yourself to indulge in fried foods or snack on fast food, but this should be only occasionally. The atomic diet is an excellent chance to get used to proper nutrition and continue to take care of your body in subsequent years. Then diseases of internal organs will not be terrible, and there will be no excess weight.

If you read the reviews of those who have lost weight, the atomic diet is much easier to endure if the refrigerator contains the products required for a specific day. In most cases, this is problematic, unless the person lives alone. Overall, this is an ideal option to avoid getting lost.

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 of the technique

The Swiss nutritional method proposed by qualified nutritionists has many significant advantages that make it universal and suitable for everyone without exception. It is not contraindicated even for weight loss during pregnancy and breastfeeding, as well as in the presence of chronic diseases or serious pathologies. But in these cases, it is necessary to agree on the menu with a nutritionist or attending physician.

Among the undoubted advantages of the atomic diet, experts highlight:

1. A balanced diet that does not require additional intake of vitamin and mineral complexes.
2. High performance with long-term preservation of achieved indicators.
3. Unlimited in duration - the program can be followed for as long as it takes to achieve your goals, or you can make it a way of life.
4. There are no strict restrictions - even prohibited foods can be consumed in small quantities on holidays.
5. The ability to take breaks for a while (for example, during a vacation) and then return to the diet without significant weight gain.
6. Elimination of complications in the intestines (disorders and constipation) by consuming enough fiber.
7. Compatible with sports activities, since carbohydrates provide the necessary energy, and proteins are the building material for muscles.

This weight loss technique works in almost the same way as the famous Dukan diet. But its advantage lies in alternating proteins and carbohydrates exactly with an interval of 24 hours. Thanks to this diet, some negative consequences of other methods, also based on protein-carbohydrate alternation (PCA), are eliminated:

1. Adverse effects of large amounts of proteins on the gastrointestinal tract, liver and kidneys with long-term adherence to a protein diet.
2. A stressful state for the body when, in the absence of carbohydrates, it urgently begins to create energy reserves in the form of fat deposits.
3. Exceeding the amount of carbohydrates necessary to ensure the functioning of organs and systems, the excess of which is also deposited in fat depots.

The result of the atomic diet is not only the loss of 5–7 kg in a week or 20 kg in a month. She gradually forms correct eating habits and teaches healthy eating. The method has only one drawback - it is not suitable for vegetarians, since on protein days it is necessary to consume animal protein.

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.

Conclusion

The atomic diet is one of the few methods of losing weight that has earned the approval of doctors and nutritionists. Starvation and lack of vitamins and minerals have nothing to do with this diet, and sometimes you can even indulge in forbidden foods.

It is very easy to follow such a diet, since it does not contain strict rules, and the menu can be varied at your discretion. Moreover, you can follow this principle of nutrition all your life without developing any health problems.

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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.

Why you need to alternate meals every 24 hours:

1. With prolonged consumption of large amounts of animal protein, unpleasant consequences are possible in the form of vomiting, nausea, and pain in the gastrointestinal tract. This is why you need to include carbohydrates in your diet every 24 hours.

2. A long absence of carbohydrates sends a signal to the body that hunger may have set in and an urgent need to stock up on energy, transforming it into fat. By alternating carbohydrate days every 24 hours, we let the body understand that there is no threat to survival and it is possible to part with the strategic fat reserve.

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.

Advantages and disadvantages

The main advantage of the diet is the absence of contraindications. People with chronic diseases and even pathologies can lose weight with the help of this complex. But first you need to consult with your doctor, who will help you adjust the atomic diet menu in the optimal way.

This diet can be followed by pregnant and breastfeeding women. They need to rationally approach the list of products that make up the menu.

Also, the advantages of the technique include:

• balanced diet;
• no need for additional vitamins;
• maintaining the achieved result for a long time;
• the duration of the diet can be adjusted at your own discretion - there are no time limits.
• flexible schedule – even short breaks in dieting are acceptable;
• the opportunity not to deny yourself the pleasure of eating a few forbidden foods;
• absence of health complications, primarily problems in the gastrointestinal tract.

The only disadvantage of the diet is that it is not suitable for vegetarians - the diet contains meat, fish and dairy products.

Useful tips

• Green vegetables, dill, parsley, spinach, onion stems and cilantro are foods that will help you shed pounds even faster. If you like mint and lemon balm, you can add their leaves to tea or coffee;
• Lovers of homemade fruit jelly can prepare their own desserts and eat them during lunch breaks. For cooking, it is best to use citrus fruit juices (focus on grapefruits and oranges);
• If you cannot eat without bread, then use plain bread/crisps as an alternative. They can be eaten in unlimited quantities.