Viral Korean diet promises to burn fat but…
If you’re struggling to lose weight, it’s possible you’ll need to change gears.
A Korean physician has devised a four-week metabolic reset program that’s gone viral primarily based on claims it causes fast weight loss. The Switch-On Diet focuses on intermittent fasting, protein-heavy meals and intestine optimization to promote fat burning whereas preserving muscle mass.
“By the end of Week 1, I noticed less bloating and better digestion,” a intestine health blogger lately shared. “By Week 4, I was down [4.5 pounds] of body fat, felt more energized and experienced surprising mental clarity.”
How the diet works
The Switch-On Diet is the brainchild of Dr. Park Yong-Woo. The weight problems researcher wrote a e book about it over seven years in the past.
Each of the 4 weeks represents a completely different section of this system.
Protein is emphasised all through as a result of it’s important for muscle growth and restore. Caffeine, alcohol, processed meals and sugar ought to be averted, whereas carbs are OK moderately.
Restricting carbs permits the physique to enter a state of ketosis, doubtlessly decreasing intestine irritation.
Fiber within the veggies provides bulk to stool, making it simpler to go No. 2, whereas some analysis suggests intermittent fasting could increase power ranges.
Week 1
This week’s purpose, divided into two components, is to detox and reset the intestine.
Participants ought to drink protein shakes 4 occasions each day for the primary three days, take probiotics very first thing within the morning on an empty abdomen and stroll at the very least an hour a day.
Plain, unsweetened yogurt, tofu and veggies equivalent to cabbage, cucumbers and broccoli are allowed if starvation persists.
This plan continues for the next 4 days — besides a low-carb, high-protein lunch that includes fish, chicken, tofu, boiled pork, low-fat beef or eggs is added to the routine. Flour, dairy and low aren’t permitted.
Week 2
Intermittent fasting, which entails limiting eating to a sure time window, begins this week.
Fast for one 24-hour period, ideally from early dinner to the following day’s afternoon snack, so the fast could be damaged with a high-protein dinner.
The each day lineup is 2 protein shakes, a low-carb lunch like rice, greens and a protein and a no-carb dinner like greens and a protein.
A handful of nuts, white rice, legumes and one morning cup of black espresso get the thumbs up.
Muscle restoration is the intention — keep away from high-intensity train on fast days.
Weeks 3 and 4
The final two weeks are about enhancing fat burning by extending fasting intervals and including flexibility to the low-carb meals.
Week 3 calls for 2 non-consecutive 24-hour fasting intervals, whereas Week 4 requires three.
Continue consuming two shakes a day and two low-carb meals. Pumpkins, cherry tomatoes, chestnuts and berries could be eaten — save candy potatoes and bananas for post-exercise.
After ending this system, preserve the outcomes with a 24-hour fast and a 14-hour fast as soon as a week.
Before beginning the Switch-On Diet
A health care provider ought to be consulted earlier than starting any diet plan.
Because the Switch-On Diet limits caffeine consumption, members could discover withdrawal signs equivalent to complications, fatigue and irritability.
Eating the identical meals may get repetitive. A TikTok consumer mentioned final month that she give up this system after 5 days as a result of whereas she shed kilos, she obtained sick of the protein shakes.
And the professionals and cons of intermittent fasting are nonetheless being ironed out. For instance, a 2024 examine discovered that limiting eating to much less than eight hours a day will increase the chances of death from heart problems in contrast to eating in a 12- to 16-hour window.
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