The diet aims to return metabolic abnormalities to normal weight through four weeks of practice, helps promote fat loss and muscle mass retention
A new Korean diet is going viral for its ability to help you with rapid weight loss in just four weeks. Also known as the switch-on diet, it was created by obesity expert Dr. Yong-Woo Park, who has been helping people with weight loss issues for the last three decades.
The diet, which aims to return metabolic abnormalities to normal weight through four weeks of practice, helps promote fat loss and muscle mass retention.
How does the switch-on diet work?
According to Dr. Yong, the method - which combines a balanced diet with intermittent fasting and daily physical activity—is among the most visible and sustainable ways to achieve your weight goals, that too within a month, if followed correctly.
Dr. Yong emphasises that discipline is key. While his approach encourages healthy eating, there is also a huge stress on the importance of detoxification, fasting, and consistent movement. Here is how to follow in Switch-On Diet’s four-week plan:
Week one
In the first or beginner week, focus more on detox and gut cleansing. According to Dr. Yong, it is important for participants to consume protein shakes four times a day for the first three days and then add probiotics to their daily diet. Also, you need to go for a brisk walk for at least an hour.
In the first week, you must eat cabbage, cucumbers, broccoli, tofu, and unsweetened yogurt. However, you must completely restrict the consumption of fish, chicken, eggs, flour, dairy, and coffee.
Week two
The second week of the switch-on diet includes intermittent fasting—where you need to stop eating for a day for 24 hours. The fast should be broken with a high-protein dinner.
The next set of food intake includes two protein shakes, low-carb meals with rice and vegetables for lunch, and a no-carb dinner, a high-protein dinner that includes soups and salads. Eat nuts and legumes, and you are also permitted a cup of black coffee. Since the second week focuses more on muscle recovery, avoid high-intensity workouts on days you are fasting.
Week three
The last two weeks, especially the third one, involve extended fasting periods to enhance fat burning quickly. In the third week, two non-consecutive 24-hour fasting periods should be followed.
Consume at least two protein shakes along with two low-carb meals—which include pumpkins, cherry tomatoes, chestnuts, and berries—daily. However, Dr. Yong also recommends taking carb-dense foods like sweet potatoes and bananas after you exercise.
Week four
The last week is an extension of the third week, where you may follow three non-consecutive 24-hour fasting periods. After your workout, eat bananas and sweet potatoes along with nuts and seeds. However, during fasting periods, consume only water.
According to Dr. Yong, physical activity is an important part of this diet, so you must work out for at least an hour daily.
Things to note
Apart from following this diet for four weeks, Dr. Yong recommends maintaining the results. This can happen only when you continue the lifestyle with a 14-hour intermittent fasting window at least once a week, along with regular exercise.
Dr. Yong also calls for the need to take anti-ageing supplements to maintain overall wellness and keep your uric acid levels low.
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