OXY Diet – Principles, Effects, Contraindications
The OXY diet is a modification of the popular Dukan diet, based on an increased intake of protein in the daily meal plan. It is a rotational high-protein diet divided into four seven-day stages, forming a restrictive weight loss program. This nutritional plan is used for body mass reduction and can deliver quick, visible results. What is the OXY diet? What does the OXY diet menu look like, and what effects can it bring?
Table of contents
- OXY diet - what is it?
- Rules of the OXY diet
- Stages of the OXY diet - how does it work?
- What can you eat on the OXY diet?
- OXY diet - sample menus
- OXY diet - effects, advantages, and disadvantages
- Contraindications for the OXY diet
OXY diet - what is it?
The OXY diet is a rotational high-protein eating plan, also called a protein-rotational diet. It is a modified version of the popular high-protein Dukan diet. This eating model, which is gaining popularity among consumers, is intended to reduce potential side effects of a high-protein diet, offering a healthier alternative to traditional high-protein meal plans.
Rules of the OXY diet
The OXY diet is a four-week eating plan based on four seven-day stages, each with slightly different rules and a different macronutrient distribution.
It is a low-calorie diet, providing 1000–1500 kcal per day, focused on protein-rich foods – both of animal and plant origin.
An important element of the OXY diet is the OXY cranberry shake made from cranberries, kefir, and wheat bran. According to the creators, regular consumption of this shake supports detoxification and cleanses the urinary tract, helping to reduce possible side effects of a high-protein diet.
Stages of the OXY diet - how does it work?
The OXY diet consists of four stages. Each has a specific purpose and nutritional structure.
Stage 1 – detox
The first step prepares the body for weight loss. It focuses on cleansing toxins to improve fat-burning efficiency in later stages.
This phase has no calorie restrictions and no strict macronutrient tracking. The diet centers on large amounts of fruit and vegetable smoothies, which are the main tool for cleansing the body. Highly processed foods are eliminated.
Stage 2 – fat burning
After seven days of detox, the second stage aims to speed up metabolism and stimulate fat loss.
Protein intake from animal sources increases significantly to boost thermogenesis. Low-carb vegetables and the OXY shake are allowed, but fruits and whole grain products are excluded. Fat intake is also generally reduced.
Stage 3 – step
In the third week, plant protein sources are added, making protein intake 50% from animal products and 50% from plant foods. This includes legumes such as lentils, peas, beans, chickpeas, and broad beans. Carbs and fats remain limited, and the OXY shake is still part of the plan. The goal is continued fat loss while reintroducing more nutrients.
Stage 4 – balance
The final stage gradually reintroduces carbs and fats to stabilize weight and prevent the yo-yo effect. Healthy eating habits learned during the program should be maintained long-term.
What can you eat on the OXY diet?
Allowed foods depend on the current stage:
- Stage 1: all foods are allowed, with emphasis on fruit and vegetable smoothies.
- Stage 2: eggs, lean dairy, fish, seafood, poultry, lean pork and beef, low-carb vegetables (such as chives, spinach, cucumber, leek), and the cranberry OXY shake.
- Stage 3: all foods from stage 2 plus legumes (peas, soy, lentils, quinoa) and products made from them (tofu, soy patties, plant-based drinks).
- Stage 4: adds fruits, whole grains, nuts, seeds, oils, and more vegetables, along with previous items.
At every stage, the OXY shake is included. Water, decaf coffee, and herbal teas are allowed.
OXY diet - sample menus
Stage 1 - detox
- Breakfast: smoothie with orange, peach, and carrot; slice of whole grain bread with butter and low-fat cottage cheese.
- Second breakfast: smoothie with avocado, fresh spinach, celery, and banana.
- Lunch: smoothie with kiwi, parsley, and celery; brown rice with boiled chicken breast and mixed vegetables.
- Afternoon snack: smoothie with banana, strawberries, and raspberries.
- Dinner: arugula salad with tomato, cucumber, and herb dressing; smoothie with cucumber, parsley, and apple.
Stage 2 - fat burning
- Breakfast: scrambled eggs with chives, decaf coffee.
- Second breakfast: OXY shake with cranberries, kefir, and wheat bran.
- Lunch: baked cod with spinach in yogurt sauce, mineral water.
- Afternoon snack: egg paste with tuna and cucumber, herbal tea.
- Dinner: boiled chicken breast with broccoli, mineral water.
Stage 3 - step
- Breakfast: shakshuka with chickpeas, herbal tea.
- Second breakfast: hummus with low-carb vegetables, mineral water.
- Lunch: pork stew with quinoa, herbal tea.
- Afternoon snack: OXY shake.
- Dinner: tofu scramble, mineral water.
Stage 4 - balance
- Breakfast: oatmeal with plant-based milk and berries, herbal tea.
- Second breakfast: OXY shake.
- Lunch: baked chicken leg with brown rice and vegetables, mineral water.
- Afternoon snack: natural yogurt with banana and sunflower seeds, mineral water.
- Dinner: fried egg with spinach and a slice of whole grain bread, herbal tea.
OXY diet - effects, advantages, and disadvantages
The OXY diet offers quick weight loss, which is a clear advantage for those seeking fast results. However, due to the low calorie and low carb intake, the initial weight loss is mostly water and glycogen rather than fat. Once carbs are reintroduced, weight regain (yo-yo effect) is possible.
It does not teach long-term healthy eating habits, which are crucial for sustained weight management.
Pros include its short duration, no need for advanced cooking skills, easy access to recommended foods, and high protein content that helps keep hunger at bay.
On the downside, the high protein content can strain the kidneys and liver. The low fiber content from reduced carbs can affect digestion. It also lacks adequate micronutrients, potentially leading to weakness, concentration problems, constipation, bloating, and muscle cramps.
Another controversial point is the emphasis on detox shakes. The human body naturally detoxifies through the kidneys, liver, lungs, skin, and intestines – no special drinks are required. While the OXY shake’s ingredients are healthy, they are not a magic cure.
Contraindications for the OXY diet
The OXY diet is not recommended for people with kidney or liver diseases, diabetes, thyroid disorders, stomach or duodenal ulcers, anemia, or nutrient deficiencies. It is also not suitable for women with hormonal imbalances.
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