Protein - an important part of the diet
Proteins are very important for the body. They are the main structure of all living things. They are generally known to be an important component of hormones, such as insulin, which is responsible for the correct concentration of sugar in the blood. Enzymes, which are involved in the digestion of macromolecules as amylases, lipases and peptidases. Antibodies, which are responsible for our immune system and, of course, for muscles and their development (actin and myosin) [1].
The right amount of protein in the daily diet influences the proper functioning of the whole body.
We distinguish between plant and animal protein. Sources of complete animal proteins are: Meat, poultry, fish, eggs, milk, dairy products and yogurt. Plant proteins are found in the following foods: legume seeds, nuts, cereal grains and some vegetables. However, the right diet must contain both plant and animal products. In the right proportions, of course.
Why is a protein diet effective in the fight against excess kilos?
According to many studies, a larger amount of protein in the diet can even speed up the metabolism by up to 25%!
And this is caused by the thermogenesis that occurs after meals. What does this mean? After eating a meal, the body produces heat. To do this, it uses the energy produced during the breakdown of fatty tissue.
The greatest amounts of heat are produced after eating protein, as the body needs a lot of energy to burn it [2].
A greater supply of protein in the diet influences faster burning of fatty tissue. It also speeds up the metabolism.
Meals that are rich in protein have a positive effect on the feeling of satiety. This has been confirmed several times by studies [3, 4, 5]. Eating meals that are rich in protein increases the feeling of satiety and helps us to keep our appetite under control [6]. This significantly reduces the desire to snack between planned meals. Although we actually have an energy deficit, we feel full while losing weight.
Rotation of macronutrients - 4 diet phases
A long-term intake of large amounts of protein can have a negative effect on the body. However, this does not mean that you should give up a protein diet, as it is so effective in the fight against excess kilos. The key to success lies in using the right strategy.
Why is the OXY diet healthy and safe despite being a protein diet?
Because it varies the supply of macronutrients (carbohydrates, protein, fat) every week.
The OXY diet is based on a 28-day weight loss cycle. It is divided into 4 weekly phases: Detox, Fat Burning, Step and Balance. Each phase is characterized by different requirements and macronutrient ratios. How do they differ from each other?
The diet begins with the Detox phase. It is rich in fruit, vegetables and smoothies made from them. This phase helps to cleanse the body. It also influences the body's condition thanks to the wide range of nutrients, including many antioxidants. This phase is intended to prepare us for the other stages of the reduction diet.
The following week is the fat burning protein phase. The protein supply is greater. We eat a lot of vegetables, but animal protein plays the main role here. During this time we lose more and more fat tissue and the metabolism is accelerated.
The step phase is the second phase, which is rich in protein. In this diet week, we consume about 50% vegetable protein compared to animal protein. Menus often include meals consisting of chickpeas, beans, lentils and peas.
At the end of the high-protein phases, we have the balance phase. We can eat foods that were excluded in the previous phases, such as baked goods and fruit. The supply of carbohydrates, fats and proteins is returned to the standard level.
The rotation of macronutrients enables effective fat reduction. A larger supply of protein is alternated with the standard amount of macronutrients. This is important if you want to speed up your metabolism. At the same time, the undesirable consequences of a mono-diet are limited.
And what can you do once you have completed the first diet cycle? You can repeat the OXY cycle, which lasts 28 days, as often as you like - until you have reached your goal. After the balance phase, you should repeat the detox phase. Every month, your body should be prepared for the diet phases, which are rich in protein. And afterwards it should also be brought out of the diet again.
The OXY diet is not a mono-diet! Thanks to the rotation of products, all groups of unprocessed foods have been taken into account here. This provides your body with all the essential nutrients during the diet.
Summary
The OXY diet is a healthy and effective weight loss diet. It is based on an innovative solution: a weekly rotation of macronutrient levels. The 4 different phases will provide you with all the essential nutrients.
Detox - this is the introduction to the diet. In this phase your body is cleansed. This is followed by phases that are rich in protein (Fat Burning, Step) and the diet exit phase (Balance). Your results will be more permanent because we propose a fifth stabilization phase after the weight loss phases.
Why do we use protein phases? Using the right amount of protein in the diet speeds up your metabolism and the burning of fat tissue. At the same time, you are not hungry - protein makes you feel full.
The OXY diet enables you to achieve your dream figure. And without major sacrifices and without the yo-yo effect! In addition, the phases, which are rich in nutrients, help to cleanse your body. They will also provide it with all the essential nutrients.
Sources:
1. Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition, 2002
2. Johnston CS, Day CS, Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women. J Am Coll Nutr. 2002 Feb;21(1):55-61
3. Green S. M., Delargy H. J., Joanes D., Blundell J. E.: A satiety quotient: a formulation to assess the satiating effect of food. Appetite 1997, 29, 3, 291
4. Karalus M., Braisas L., Zaripheh S.: The effect of commercially prepared breakfast meals with varying levels of protein on acute satiety in non-restrained woman. Meat Sci. 2015, 101, 105-10
5. Meinert L., Kehlet U., Aaslyng M. D.: Consuming pork proteins at breakfast reduces the feeling of hunger before lunch. Appetite 2012, 59, 2, 201.
6. D.S. Weigle, P.A. Breen, C.C. Matthys i in., A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations, "The American Journal of Clinical Nutrition" 2005, no. 82 (1), pp. 41-48