Viral Korean 'Switch-On' Diet Promises Fat Loss in 4 Weeks

The viral Korean 'Switch-On' diet is gaining attention for its promise of fat loss within 4 weeks. Designed to help individuals shed weight quickly, the diet follows strict rules that focus on specific food choices and timing. While it has gained popularity for its rapid results, some may find its rigid structure challenging to maintain. The diet’s effectiveness varies, and experts caution that it might not be suitable for everyone due to its restrictive nature.

The 'Switch-On Diet' is a popular Korean weight loss plan created by Dr. Park Yong-Woo, an expert in obesity research. Before starting any trending diet, it's crucial to seek expert advice.

This diet has gained attention for promising fat loss in just four weeks. It includes intermittent fasting, protein-packed meals, and aims to improve gut health and metabolism. Sugar, processed foods, caffeine, alcohol, and most dairy are eliminated, while carbs are allowed in moderation. While designed to preserve muscle, some may find it too restrictive or monotonous.

The diet initially appeared in Dr. Park's book seven years ago but has recently resurfaced online, according to the New York Post. One blogger reported improved digestion and a weight loss of 4.5 pounds of body fat after following the plan for four weeks.

However, the plan hasn't been successful for everyone. One social media user stopped after five days, losing some weight but growing tired of consuming protein shakes constantly.

In the first week, the focus is on gut detoxification. For the first three days, participants have four protein shakes daily, take probiotics in the morning, and walk for an hour each day. If needed, small portions of plain yogurt, tofu, or vegetables can be eaten. The next four days introduce one low-carb, high-protein lunch, with options like chicken, tofu, fish, eggs, low-fat beef, or boiled pork, while avoiding flour, coffee, and most dairy.

In Week 2, intermittent fasting is introduced, beginning with a 24-hour fast from evening to the following afternoon. After fasting, a protein-rich dinner follows. The rest of the day consists of two protein shakes, a low-carb lunch, and a no-carb dinner, with small servings of rice, legumes, and black coffee in the morning. It’s advised to avoid intense workouts during fasting periods.

Weeks 3 and 4 deepen the fat-burning process with more frequent fasting. Week 3 includes two 24-hour fasts, and Week 4 increases that to three. Meals remain low-carb, and two protein shakes are consumed daily. Food options include pumpkin, cherry tomatoes, chestnuts, and berries, with bananas and sweet potatoes allowed only after workouts. To maintain progress, two fasts per week are recommended after the initial four weeks.

Before starting the diet, it’s essential to consult with a doctor, as the strict no-caffeine rule may lead to headaches or fatigue. Additionally, the repetitive meals and heavy reliance on protein shakes can become monotonous. Experts are still examining the long-term impact of intermittent fasting and highly restrictive diets like this one.

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Source: ndtv‍