Korean Switch-On Diet: What It Is, How It Works, and Why It Promises Rapid Fat Loss in Weeks

Weight loss is something everyone aspires to at all times in their life. However, it is not about quick fixes but building healthy habits. And so, you need to fix your diet and pair it with exercise to achieve

the weight of your dreams. One of the healthiest ways to do it is to follow the Korean switch-on diet, which is going viral, as it claims to provide quick weight loss in just four weeks. Popularised by Korean social media influencers and valued for its focus on fresh wholefoods, portion control, and balanced nutrition, the switch-on diet is something everyone should try, at least once.

What is the switch-on diet?

The switch-on diet, formulated by Dr Park Yong-Woo, focuses more on fat burning than losing muscle. This diet regimen is a proven approach to weight loss and gut health, which resets your metabolism and promotes fat burning without muscle loss. This diet is all about switching up the way you eat and not just cutting down calories but paying attention to the right types of food to fuel your body for fat loss while preserving muscle mass. The diet is mostly based on traditional Korean food habits – naturally loaded with whole foods, along with popular fermented ones like kimchi and lots of vegetables and lean protein. Unlike most Western diets, it does not use dairy and red meat but focuses on seafood, vegetables, rice, and broth-based dishes.

Important guidelines for following the switch-on diet

To follow this diet for at least four weeks for the best results, you must:

• Drink at least 8 glasses of water, or two litres of water, a day
• Aim to get six hours of sound, restful sleep
• Complement your meal with nutritional supplements
• Follow 10 to 14 hours of intermittent fasting
• Go for high-intensity workouts at least four times a week
• Have an early dinner 4 hours before bedtime

The switch-on diet restricts intake of coffee, caffeinated beverages, and alcohol, along with processed food and sugar. The diet is extremely low in carbs and allows your body to enter a state of ketosis, which is categorised by high levels of ketones in the body. During this state, the body turns to fat for energy instead of glucose.

What foods must you include in the switch-on diet?

You can eat foods like:

• Vegetables, which include cabbage, radish, spinach, zucchini, and beans
• Fermented Foods like kimchi, miso, and vinegar-pickled vegetables
• Protein sources like tofu, fish, eggs, lean poultry, and legumes
• Grains like steamed rice – you can choose between brown or multigrain, along with barley
• Soups and stews, including soybean stew, kimchi jjigae, and seaweed soup
• Fruits like apples, pears, persimmons, and other seasonal fruits in moderation
• Beverages like green tea