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NDTV
29-04-2025
- Health
- NDTV
Switch-On Diet: This Viral Korean Diet Promises Fat Loss In 4 Weeks But May Be Too Strict
A Korean diet plan called the Switch-On Diet is trending everywhere because it claims to help burn fat in just four weeks. Created by obesity expert Dr Park Yong-Woo, the routine includes intermittent fasting, protein-rich meals, and aims to support gut health and boost metabolism. It cuts out sugar, processed foods, caffeine, alcohol, and most dairy products. Carbohydrates are allowed, but only in small amounts. While the diet is designed to burn fat without losing muscle, some people may find it too strict or too boring to stick to. The plan first appeared over seven years ago in Dr Park's book, but it has made a comeback online, according to the New York Post. One gut health blogger wrote, "By the end of Week 1, I noticed less bloating and better digestion. By Week 4, I had lost 4 and a half pounds of body fat and felt more energised and mentally clear." The diet might sound quick and effective, but it has not worked for everyone. One social media user said she gave up on the plan after five days. She lost some weight but got tired of drinking protein shakes all the time. What To Eat And How To Eat In This Korean Weight Loss Diet: Week 1: Gut Reset And Detox The first three days are focused on giving your digestion a break. You have four protein shakes a day, take probiotics first thing in the morning, and go for an hour-long walk every day. If you feel hungry, you can have small amounts of plain yoghurt, tofu, or vegetables like cabbage and cucumbers. For the next four days, you add one low-carb, high-protein lunch to the plan. You can choose from chicken, tofu, fish, eggs, low-fat beef, or boiled pork. You still need to avoid flour, coffee, and most dairy products. Also Read: 10 Vegetables In Your Daily Indian Diet That Will Help You Get A Flat Belly Week 2: Introducing Intermittent Fasting The week starts with one 24-hour fast, from early evening to the following afternoon. Once the fast ends with a protein-rich dinner, your daily plan includes two protein shakes, a low-carb lunch, and a no-carb dinner. You are allowed small portions of rice, legumes, and one cup of black coffee in the morning. Since the week focuses on muscle repair, it is best to avoid tough workouts during fasting days. Weeks 3 And 4: Deepening Fat Burn These last two weeks make the fasting more regular. Week 3 includes two 24-hour fasts on non-consecutive days, and Week 4 bumps that up to three. Meals stay low in carbohydrates, and you continue with two protein shakes every day. Food options include pumpkin, cherry tomatoes, chestnuts, and berries. You can have bananas and sweet potatoes, but only after a workout. To keep up the progress after the four weeks, the plan suggests doing two fasts each week - one lasting 24 hours and another for 14 hours. Also Read: Are Sabja Seeds Good For Weight Loss? Here's What You Should Know A Word Of Caution For Weight Loss Diets It is important to speak with your doctor before starting the Switch-On Diet. The strict no-caffeine rule might cause headaches or tiredness for some people. Also, the repetitive meals and high intake of protein shakes can get dull quickly. Experts are still studying the long-term effects of intermittent fasting and such restrictive weight loss routines. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information. Advertisement Comments For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Weight Loss Weight Loss Diet Korean Diet Show full article Comments
Time of India
28-04-2025
- Health
- Time of India
This Korean diet promises fat loss in 4 weeks without muscle damage: Easy ways to add it to your daily routine
Muscle damage is one of the key side effects of weight loss that many of us are not aware of. When you lose weight too fast or don't eat right, your body can start burning muscle instead of just fat. Muscle isn't just about looking toned; it keeps your metabolism strong, helps you burn more calories, and keeps you feeling energetic. If you're not getting enough protein or you're doing extreme dieting, muscle loss can sneak up on you. You want to lose fat, not the good stuff your body needs! A Korean diet is going viral over social media for every right reason. The Switch-On diet , designed by Dr. Park Yong-Woo, is being adopted by many people because of its role in fat burning and not damaging the muscles. The diet pattern centres around intermittent fasting , protein rich meals with special emphasis on gut health. So, what exactly is the Korean Switch-On diet? In simple terms, it's about switching up the way you eat — not just cutting out calories, but focusing on the right types of food to fuel your body for fat loss while preserving muscle. It's a diet that's based on traditional Korean eating habits, which are naturally rich in whole foods, fermented items like kimchi, and lots of veggies and lean protein. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Your Finger Shape Says a Lot About Your Personality, Read Now Tips and Tricks Undo At the core of this diet are whole foods that promote fat loss, such as lean proteins (think chicken, fish, tofu), vegetables, and healthy carbs like sweet potatoes or brown rice. The diet encourages eating more fermented foods (a staple in Korean cuisine) like kimchi and miso, which are not only good for gut health but also for overall digestion. These foods help regulate your metabolism, reduce bloating, and prevent that sluggish feeling that often comes with restrictive diets. What makes this approach so effective is that it focuses on nutrient-dense foods that support your metabolism, help balance your hormones, and prevent muscle loss while burning fat. Focus on protein intake and workout in the first week In the first week focus on having protein drinks 4 times a day, take probiotics on an empty stomach in the morning and walk for 60 minutes a day. After 3 days you can reduce protein intake to 3 times a day. Focus on intermittent fasting in the second week The doctor recommends starting the second week with a cup of black coffee in the morning and cutting down protein drinks to only twice a day. "Do a 24-hour fast once a week. Instead of fasting for 24 hours starting at midnight, fast from an early dinner to an afternoon snack the next day, and then eat dinner normally," he recommends. "On fasting days, avoid high-intensity exercise, but exercise at a moderate level will be more effective. After fasting, eat a hearty, low-carb meal," he adds. Fast twice a week in the third week The doctor recommends fasting for 24 hours in the third week, but not on two consecutive days. "You should eat a high-protein meal after fasting to prevent muscle loss. After completing week 3, if your muscle mass has recovered to the level of the day you started the diet, proceed to week 4. If not, do it again," he adds. Fast thrice a week in the fourth week In the last week of the diet, the doctor recommends eating low-carb meals for both lunch and dinner and drinking protein rich drinks for twice a day. "Fast for 24 hours three times a week, but do not do them consecutively," he recommends. How to add this diet to daily routine in easy steps: Kick off your mornings with a good source of protein. Try scrambled eggs, a smoothie with protein powder, or a bowl of Greek yogurt topped with fruit and nuts. This helps keep you full longer, gives you energy, and prevents muscle loss while you're burning fat. Incorporate a serving of fermented foods into your lunch. Fermented foods are key to the Korean diet because they support digestion and gut health. A simple bowl of raita with your regular lunch will do wonders! Include healthy fats in your meals. A drizzle of olive oil on your salad, a handful of nuts, or some avocado on toast will help keep you satisfied between meals and support fat burning. Don't skip the fats — they're good for you! Protein should be part of your snacks to help maintain muscle and keep cravings at bay. Grab a handful of nuts, a small piece of grilled chicken, or even a boiled egg to snack on between meals. This helps avoid overeating and keeps your energy stable throughout the day. The final step is all about slowing down and enjoying your food. No more scarfing down meals on the go! Take the time to chew slowly, savor each bite, and listen to your body when it tells you it's full. This helps with digestion and keeps you from overeating. Foods not to include in the switch-on diet When following a healthy eating plan or diet, it's important to steer clear of several food categories. Avoid sugar-laden products like soft drinks, snacks, candies, and desserts, as well as milk with added sugars or soy milk. Flour-based foods like bread, cake, and pasta should also be limited. Alcohol, regardless of type, is best avoided entirely. Foods high in saturated fat (pork belly, ribs) and trans fats (cookies, fried foods) should be kept to a minimum. Caffeine is restricted at first, but black coffee is allowed after the second week. Avoid sweeteners like Zero Cola and salty foods like salted snacks and seasoning sauces for better health.
Economic Times
25-04-2025
- Health
- Economic Times
Korean ‘Switch-on diet' promises rapid fat loss and muscle retention in 4 weeks. But does it really work?
Inside the Switch-On Diet: A Four-Phase Metabolic Makeover Is It the Real Deal — or Just Another Diet Fad? Imagine losing fat, keeping muscle, and gaining mental clarity — all in just four weeks. That's the promise of the Switch-On Diet , a Korean health regimen developed by obesity researcher Dr. Park Yong-Woo . First detailed in his book over seven years ago, the diet has resurfaced and gone viral on social media, drawing in fitness enthusiasts and weight-loss warriors alike with its claim to reset your metabolism and change your body from the inside to a report by New York Post, the diet eliminates sugar, alcohol, and processed foods. Backed by testimonials, including one from a gut-health blogger who claimed to have lost 4.5 pounds of body fat while gaining energy and clarity, the diet has sparked curiosity and debate worldwide. But how exactly does it work — and is it really the miracle it claims to be?The diet is structured across four weeks, each designed to target a specific stage of metabolic reset . At its core, it relies on high-protein meals, intermittent fasting , and gut health optimization. Processed foods, sugar, caffeine, alcohol, and flour are off-limits, while carbs are allowed — but only in first week focuses on detoxing and gut resetting. For the first three days, dieters are encouraged to consume four protein shakes daily, paired with probiotics and an hour of walking. If hunger strikes, small amounts of plain yogurt, tofu, and fibrous vegetables like cabbage or cucumbers are allowed. From day four, a high-protein, low-carb lunch is introduced to the Week Two, intermittent fasting is brought into play, with a recommended 24-hour fast once a week. Meals include protein shakes, low-carb lunches, and no-carb dinners. Foods like rice, legumes, nuts, and black coffee make limited appearances — but participants are warned to avoid strenuous workouts during fast days to support muscle Three and Four ramp up fat burning, increasing the fasting frequency to two and then three 24-hour periods a week. While the core routine remains similar, the menu opens up slightly with the addition of fruits like berries and tomatoes, as well as starchy carbs like sweet potatoes — but only the Switch-On Diet shows promise in terms of short-term fat loss and improved digestion, not everyone is sold. A TikTok user recently quit after just five days, citing fatigue and boredom from the repetitive meals and protein shakes. Others have reported caffeine withdrawal symptoms such as headaches and irritability due to the diet's strict no-coffee policy early professionals also urge caution. The diet's intermittent fasting component is still under scientific scrutiny. A 2024 study raised red flags by suggesting that eating within an ultra-restricted time frame — fewer than eight hours a day — may increase the risk of cardiovascular mortality when compared to more moderate fasting Switch-On Diet certainly offers a structured and results-driven approach, but it's not without its challenges or risks. If you're considering jumping on this viral bandwagon, consult a doctor first — especially if you have underlying health conditions or are sensitive to dietary while it might help kickstart fat loss and mental clarity for some, others may find the plan too restrictive or difficult to sustain. Whether it becomes a long-term lifestyle or just another fleeting diet trend depends on how your body — and your willpower — responds.
Time of India
25-04-2025
- Health
- Time of India
Korean ‘Switch-on diet' promises rapid fat loss and muscle retention in 4 weeks. But does it really work?
Imagine losing fat, keeping muscle, and gaining mental clarity — all in just four weeks. That's the promise of the Switch-On Diet , a Korean health regimen developed by obesity researcher Dr. Park Yong-Woo . First detailed in his book over seven years ago, the diet has resurfaced and gone viral on social media, drawing in fitness enthusiasts and weight-loss warriors alike with its claim to reset your metabolism and change your body from the inside out. #Pahalgam Terrorist Attack India pulled the plug on IWT when Pakistanis are fighting over water Pakistan alleges terror charge on India in its statement What makes this India-Pakistan standoff more dangerous than past ones According to a report by New York Post , the diet eliminates sugar, alcohol, and processed foods. Backed by testimonials, including one from a gut-health blogger who claimed to have lost 4.5 pounds of body fat while gaining energy and clarity, the diet has sparked curiosity and debate worldwide. But how exactly does it work — and is it really the miracle it claims to be? Inside the Switch-On Diet: A Four-Phase Metabolic Makeover The diet is structured across four weeks, each designed to target a specific stage of metabolic reset . At its core, it relies on high-protein meals, intermittent fasting , and gut health optimization. Processed foods, sugar, caffeine, alcohol, and flour are off-limits, while carbs are allowed — but only in moderation. Play Video Pause Skip Backward Skip Forward Unmute Current Time 0:00 / Duration 0:00 Loaded : 0% 0:00 Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 1x Playback Rate Chapters Chapters Descriptions descriptions off , selected Captions captions settings , opens captions settings dialog captions off , selected Audio Track default , selected Picture-in-Picture Fullscreen This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Text Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Opaque Semi-Transparent Transparent Caption Area Background Color Black White Red Green Blue Yellow Magenta Cyan Opacity Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Drop shadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Start Commodity Trading Today with This Free Masterclass By Hiral ! TradeWise Learn More Undo The first week focuses on detoxing and gut resetting. For the first three days, dieters are encouraged to consume four protein shakes daily, paired with probiotics and an hour of walking. If hunger strikes, small amounts of plain yogurt, tofu, and fibrous vegetables like cabbage or cucumbers are allowed. From day four, a high-protein, low-carb lunch is introduced to the regimen. In Week Two, intermittent fasting is brought into play, with a recommended 24-hour fast once a week. Meals include protein shakes, low-carb lunches, and no-carb dinners. Foods like rice, legumes, nuts, and black coffee make limited appearances — but participants are warned to avoid strenuous workouts during fast days to support muscle recovery. Weeks Three and Four ramp up fat burning, increasing the fasting frequency to two and then three 24-hour periods a week. While the core routine remains similar, the menu opens up slightly with the addition of fruits like berries and tomatoes, as well as starchy carbs like sweet potatoes — but only post-exercise. Is It the Real Deal — or Just Another Diet Fad? While the Switch-On Diet shows promise in terms of short-term fat loss and improved digestion, not everyone is sold. A TikTok user recently quit after just five days, citing fatigue and boredom from the repetitive meals and protein shakes. Others have reported caffeine withdrawal symptoms such as headaches and irritability due to the diet's strict no-coffee policy early on. Medical professionals also urge caution. The diet's intermittent fasting component is still under scientific scrutiny. A 2024 study raised red flags by suggesting that eating within an ultra-restricted time frame — fewer than eight hours a day — may increase the risk of cardiovascular mortality when compared to more moderate fasting windows. The Switch-On Diet certainly offers a structured and results-driven approach, but it's not without its challenges or risks. If you're considering jumping on this viral bandwagon, consult a doctor first — especially if you have underlying health conditions or are sensitive to dietary restrictions. Ultimately, while it might help kickstart fat loss and mental clarity for some, others may find the plan too restrictive or difficult to sustain. Whether it becomes a long-term lifestyle or just another fleeting diet trend depends on how your body — and your willpower — responds.
New York Post
25-04-2025
- Health
- New York Post
Viral Korean diet promises to burn fat but maintain muscle in 4 weeks — here's how it works
If you're struggling to lose weight, you may need to switch gears. A Korean doctor has devised a four-week metabolic reset program that's gone viral based on claims it causes rapid weight loss. The Switch-On Diet focuses on intermittent fasting, protein-heavy meals and gut optimization to promote fat burning while preserving muscle mass. 'By the end of Week 1, I noticed less bloating and better digestion,' a gut health blogger recently 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 4 Dr. Park Yong-Woo (pictured here) developed the Switch-On Diet through his work researching obesity. YouTube/Dr. Park Yong-Woo The Switch-On Diet is the brainchild of Dr. Park Yong-Woo. The obesity researcher wrote a book about it over seven years ago. Each of the four weeks represents a different phase of the program. Protein is emphasized throughout because it's essential for muscle growth and repair. Caffeine, alcohol, processed foods and sugar should be avoided, while carbs are OK in moderation. Restricting carbs allows the body to enter a state of ketosis, potentially reducing gut inflammation. Fiber in the veggies adds bulk to stool, making it easier to go No. 2, while some research suggests intermittent fasting may boost energy levels. Week 1 4 Protein shakes provide the foundation for the Switch-On Diet. WavebreakmediaMicro – This week's goal, divided into two parts, is to detox and reset the gut. Participants should drink protein shakes four times daily for the first three days, take probiotics first thing in the morning on an empty stomach and walk at least an hour a day. Plain, unsweetened yogurt, tofu and veggies such as cabbage, cucumbers and broccoli are allowed if hunger persists. This plan continues for the subsequent four days — except a low-carb, high-protein lunch featuring fish, chicken, tofu, boiled pork, low-fat beef or eggs is added to the routine. Flour, dairy and coffee aren't permitted. Week 2 4 Intermittent fasting begins with one 24-hour period in Week 2 and ramps up in the final two weeks. PheelingsMedia – Intermittent fasting, which involves limiting eating to a certain time window, begins this week. Fast for one 24-hour period, preferably from early dinner to the next day's afternoon snack, so the fast can be broken with a high-protein dinner. The daily lineup is two protein shakes, a low-carb lunch like rice, vegetables and a protein and a no-carb dinner like vegetables and a protein. A handful of nuts, white rice, legumes and one morning cup of black coffee get the thumbs up. Muscle recovery is the aim — avoid high-intensity exercise on fast days. Weeks 3 and 4 4 Bananas are OK if they are eaten after exercise. AntonioDiaz – The last two weeks are about enhancing fat burning by extending fasting periods and adding flexibility to the low-carb meals. Week 3 calls for two non-consecutive 24-hour fasting periods, while Week 4 requires three. Continue consuming two shakes a day and two low-carb meals. Pumpkins, cherry tomatoes, chestnuts and berries can be eaten — save sweet potatoes and bananas for post-exercise. After finishing the program, maintain the results with a 24-hour fast and a 14-hour fast once a week. Before starting the Switch-On Diet A doctor should be consulted before beginning any diet plan. Because the Switch-On Diet limits caffeine intake, participants may notice withdrawal symptoms such as headaches, fatigue and irritability. Eating the same foods can also get repetitive. A TikTok user said last month that she quit the program after five days because while she shed pounds, she got sick of the protein shakes. And the pros and cons of intermittent fasting are still being ironed out. For example, a 2024 study found that restricting eating to less than eight hours a day increases the odds of death from cardiovascular disease compared to eating in a 12- to 16-hour window.
