Viral Korean diet promises to burn fat but maintain muscle in 4 weeks — here’s how it works

If you’re struggling to suffer weight, you whitethorn request to move gears.

A Korean expert has devised a four-week metabolic reset programme that’s gone viral based connected claims it causes accelerated weight loss. The Switch-On Diet focuses connected intermittent fasting, protein-heavy meals and gut optimization to beforehand fat burning while preserving musculus mass.

“By nan extremity of Week 1, I noticed little bloating and amended digestion,” a gut wellness blogger precocious shared. “By Week 4, I was down [4.5 pounds] of assemblage fat, felt much energized and knowledgeable astonishing intelligence clarity.”

How nan fare works

The Switch-On Diet is nan brainchild of Dr. Park Yong-Woo. The obesity interrogator wrote a book astir it complete 7 years ago.

Each of nan 4 weeks represents a different shape of nan program.

Protein is emphasized passim because it’s basal for musculus maturation and repair. Caffeine, alcohol, processed foods and sweetener should beryllium avoided, while carbs are OK successful moderation.

Restricting carbs allows nan assemblage to enter a authorities of ketosis, perchance reducing gut inflammation.

Fiber successful nan veggies adds bulk to stool, making it easier to spell No. 2, while immoderate investigation suggests intermittent fasting whitethorn boost power levels.

Week 1

This week’s goal, divided into 2 parts, is to detox and reset nan gut.

Participants should drink macromolecule shakes 4 times daily for nan first 3 days, take probiotics first point successful nan greeting connected an quiet tummy and locomotion astatine slightest an hr a day.

Plain, unsweetened yogurt, tofu and veggies specified arsenic cabbage, cucumbers and broccoli are allowed if hunger persists.

This scheme continues for nan consequent 4 days — isolated from a low-carb, high-protein luncheon featuring fish, chicken, tofu, boiled pork, low-fat beef aliases eggs is added to nan routine. Flour, dairy and java aren’t permitted.

Week 2

Intermittent fasting, which involves limiting eating to a definite clip window, originates this week.

Fast for 1 24-hour period, preferably from early meal to nan adjacent day’s day snack, truthful nan accelerated tin beryllium surgery pinch a high-protein dinner.

The regular lineup is 2 macromolecule shakes, a low-carb luncheon for illustration rice, vegetables and a macromolecule and a no-carb meal for illustration vegetables and a protein.

A fistful of nuts, achromatic rice, legumes and 1 greeting cup of achromatic java get nan thumbs up.

Muscle betterment is nan purpose — debar high-intensity workout connected accelerated days.

Weeks 3 and 4

The past 2 weeks are astir enhancing fat burning by extending fasting periods and adding elasticity to nan low-carb meals.

Week 3 calls for 2 non-consecutive 24-hour fasting periods, while Week 4 requires three.

Continue consuming 2 shakes a time and 2 low-carb meals. Pumpkins, cherry tomatoes, chestnuts and berries tin beryllium eaten — prevention saccharine potatoes and bananas for post-exercise.

After finishing nan program, support nan results pinch a 24-hour accelerated and a 14-hour accelerated erstwhile a week.

Before starting nan Switch-On Diet

A expert should beryllium consulted earlier opening immoderate fare plan.

Because nan Switch-On Diet limits caffeine intake, participants whitethorn announcement withdrawal symptoms specified arsenic headaches, fatigue and irritability.

Eating nan aforesaid foods tin besides get repetitive. A TikTok personification said past period that she quit nan programme aft 5 days because while she shed pounds, she sewage sick of nan macromolecule shakes.

And nan pros and cons of intermittent fasting are still being ironed out. For example, a 2024 study recovered that restricting eating to little than 8 hours a time increases nan likelihood of decease from cardiovascular disease compared to eating successful a 12- to 16-hour window.