Everything about Korean culture today is a trend and a highly discussed topic among K-pop fans across the globe. One such trend is a Korean diet which is going viral, as it claims for quick weight loss in just 4 weeks. This diet has been popularised by Korean celebrities and social media influencers and valued for its focus on fresh wholefoods, portion control and balanced nutrition..jpg)
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Dive into this article to know what exactly the Korean diet is, how to follow and precautions to take.
What Is The Viral Korean Diet?
The Switch-On diet is formulated by Dr.Park Yong-Woo, which is being followed by several people because of its role in fat burning and not losing muscle. This diet regimen is a proven approach to weight loss and gut health, which resets metabolism and promotes fat burning without muscle loss.
In easy terms, it's all about switching up the way you eat and not just cutting down calories but paying attention on the right types of food to fuel your body for fat loss while preserving muscle mass. This eating regimen is based on traditional Korean food habits, which are naturally loaded with whole foods, fermented ones like kimchi and plenty of vegetables and lean protein.
Unlike most Western diets, it refrains use of dairy and red meat, instead focus on seafood, vegetables, rice, and broth-based dishes.
The Key Dietary Guidelines For The Switch On Diet Include:
- Drink at least 8 glasses of water, or two litres of water in a day
- Aim to get six hours of sound, restful sleep
- Complement your meal with nutritional supplements
- Follow 10-14 hours of intermittent fasting
- Go for high-intensity workouts at least four times a week
- Have an early dinner 4 hours before bedtime
This diet regimen also restricts intake of coffee, caffeinated beverages and alcohol consumption, along with processed food and sugar. It is low in carbs and allows the body to enter a state of ketosis, which is s metabolic state categorised by high levels of ketones in the body. During this state, the body turns fat for energy instead of glucose.
Also Read: 7-Day Indian Vegetarian Diet Plan For Sustainable Weight Loss Goals
Here’s A Weekly Outline On How To Follow This Diet:
Week 1 - Detox And Gut Cleansing
The first week of the viral diet pattern mainly pays attention to detoxifying the system and cleansing the gut. In this phase, you are allowed to consume protein protein-rich shake four times for three days. Additionally, probiotics are also included in this phase, which hold a key role in gut health. In terms of physical activity, an hour of walking has to be practised daily.
What To Eat?
Low-calorie and low-carb foods like cabbage, cucumbers, broccoli, tofu, and unsweetened yogurt are consumed. Protein rich foods such as fish, chicken, eggs, low-fat meat are allowed. However, refined flour, dairy products and coffee are strictly avoided.
Week 2 - Intermittent Fasting
In the second week, you have to start fasting for a day. The fasting state is usually broken down with a high-protein dinner. The meal afterwards includes a regular lineup of two protein shakes, low-carb meals which include rice, veggies, followed by a low-carb, high-protein dinner. This phase pays attention to muscle recovery, and thus, high-intensity workouts are restricted during this time.
What To Eat?
White rice, legumes, and black coffee are allowed in this phase.
Weeks 3 and 4 - Fat Burning
The last two weeks are when the diet goes into its full-fledged state and is completely on the fat-burning process. Week 3 starts with two non-consecutive 24-hour fasting periods, while week 4 is followed by three non-consecutive fasting periods.
What To Eat?
Two protein shakes a day and two low-carb meals. Antioxidant-rich veggies like pumpkins, cherry tomatoes, chestnuts, and berries are consumed.
Carbohydrate-rich foods like sweet potatoes and bananas are consumed, which helps to fuel the system post-workout.
Maintenance is the key
Even after completing the 4-week diet program, it is essential that followers maintain their results with a 24-hour fast and a 14-hour intermittent fasting window once a week to sustain their lost weight.
Simple Steps To Adopt This Diet
Start your day with a complete source of protein like eggs, a smoothie with protein powder or a bowl of Greek yogurt with fruits and nuts. This can help you feel satiated, boost energy levels and avert muscle loss while burning fat.
For lunch, add a serving of fermented foods, like a bowl of raita with veggies will do wonders. Fermented foods are key to the Korean diet regimen as they promote digestion and gut health.
Moreover, a healthy source of fats is included in the meals. Olive oil is used for salad dressing, a handful of nuts or avocado toast is eaten as an intermediary snack. These foods keep you satiated and promote fat burning.
Protein should also be part of snacks to sustain muscle mass and keep cravings at bay. Munch on a handful of nuts, a small piece of grilled chicken or boiled eggs to snack between meals. This helps to avoid overeating and offers a steady source of energy throughout the day.
The last step is all about slowing down and relishing your food. No more grabbing meals on the go. Take time to chew slowly, savour each bite and listen to your body’s signal when it tells it’s full. This phase improves digestion and prevents you from overeating.
Foods to Include in the Korean Diet
Vegetables: Cabbage, radish, spinach, zucchini, bean sprouts, perilla leaves
Fermented Foods: Kimchi, miso, pickled vegetables
Protein Sources: Tofu, fish, eggs, lean poultry, legumes
Grains: Steamed rice (choose brown or multigrain), barley
Soups and Stews: Soybean stew, kimchi jjigae, seaweed soup
Fruits: Apples, pears, persimmons, and other seasonal fruits in moderation
Beverages: Barley tea, corn silk tea, green tea
Also Read: Fruit Diet For Weight Loss: Benefits, Foods To Add And Avoid And How To Follow It
Foods to Avoid or Limit
Fried Foods: Tempura, deep-fried street foods like tteokbokki (if heavily processed)
Sugary Snacks/ Drinks: Sweet lattes, and bottled juices
Processed Meats: Sausages
Heavy Dairy: Milk, cheese, and cream are not staples in traditional Korean meals
Precautions to Take
Beware of Idol Diet Trends
A few of viral Korean diets usually replicate celebrity routines (which is one meal a day or only relying on sweet potatoes). This can result in nutritional deficiencies, extreme fatigue and poor eating patterns. So, it is always essential to prioritise health over fast result.
Watch Sodium Intake
While kimchi and fermented sauces are healthy, they can be high in salt, which may raise blood pressure if consumed excessively.
Balance Is Key
Traditional Korean meals are balanced, but modern interpretations may skip vital food groups. Ensure you're getting enough protein, fat, and carbs.
Avoid Over-Restricting Calories
Long-term calorie restriction can harm your metabolism. Focus on nutrient density rather than drastic calorie cuts.
Consult a Nutritionist if Needed
Seek advice from your healthcare provider, especially if you have any comorbid medical conditions, before following this diet. It’s always best to adapt the Korean diet under the guidance of a qualified nutritionist.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Sustainability of K-Food: focused on the change in the health values of K-Food
Hye-Jung Moon & Youn-Soo Cha
https://journalofethnicfoods.biomedcentral.com/articles/
Effect of Korean Red Ginseng on metabolic syndrome
Sang Jun Yoon
, https://www.sciencedirect.com/science/article/pii/S1226845320301640
