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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
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.
