We have all at least once swooned over the flawless skin and lean physique of K-pop stars. The commonality of the same amongst all korean stars does beg the question of what exactly are they consuming that is so free of fat and is giving them such wonderful skin health. Well, the answer to most health amazement lies in the lifestyle which significantly refers to following a nutritious meal plan. Korean diet plan is a diet plan majorly inspired by Korean cuisine which incorporates foods like rice, meat, fish, seafood and lots of vegetables. The diet strictly restricts the consumption of wheat, sugary, highly processed, fatty, and dairy products which can also include milk, cheese, fries or butter. Also popularly known as the k pop diet, the korean diet plan leaves enough gap for vegan items to by providing vegetarian alternatives to meat such as Tofu, dried shiitake and king oyster mushrooms. The k pop diet significantly helps in maintaining a lean weight and is also known to give away other health benefits such as clear skin as well as lower blood pressure, blood sugar and LDL (bad) cholesterol levels. Continue reading to know more on the korean diet plan and how it can work out in the Indian context.
What Is The Korean Diet Plan?
The korean weight loss diet is a meal plan largely accommodating whole foods based diet and is drawn out of korean cuisine and has widely gained popularity owing to its effective weight loss results and other health benefits. The diet is mostly gaining vogue as an effective weight loss diet plan and creates a resembling health and skin as that of k-pop stars. Apart from restructuring your diet, the Korean diet plan equally substantiates the importance of exercise. The korean diet plan helps with weight loss by including veggies rich in fiber which reduces hunger and cravings. At the same time the k pop diet also overall reduces your calorie intake by prohibiting the consumption of fatty foods, items with added sugars, wheat, or dairy. The emphasis on regular exercise also promotes the burning of calories. The diet plan aims at reducing the portion size by slowly reducing the quantity of food which supports weight loss as well promoting the feeling of fullness and satiety. For a structured weight loss, you can also resort to buy Diet Plan.
Korean Diet Meal Plan
The Korean diet meal plan is primarily a weight loss diet plan chalked out mostly from Korean cuisine. The basics of the diet includes an accumulation of all things healthy and avoiding foods rich in fat and empty calories. The diet promotes consumption of foods low in fat and stray away from fried and high fat food items. The diet is also nutrient dense which is fulfilled through addition of vegetables and fruits, no-sugar and minimally processed foods. The k pop diet promotes the intake of animal-based proteins, however consumption of red meat should be less. The Korean diet includes a bundle of fermented food items like kimchi, tempeh and miso, as fermented items are also known to improve gut health. Soy based foods like tofu is also frequently spotted in k pop diets as these are rich in fiber and protein which promotes satiety. They are also low in saturated fats, lactose free and rich in antioxidants. The korean diet plan places increased emphasis on physical activity or some form of exercise. The overall plan would somewhat look like below:
Breakfast: steamed veggies like tofu
Lunch: soups of veggies, fish, rice or chicken
Dinner: steamed vegetables, rice and fish with kimchi
Snacks: fruits, green tea, rice crackers, although snacking is substantially limited in the korean diet.
How well does Korean weight loss diet work?
A Korean diet plan can potentially increase a healthy weight given the choice of food that is incorporated in the diet plan. The k pop diet diet has also been known to keep at bay the abdominal obesity and insulin resistance. Some of the dietary principles of the diet are such that it can effectively promote weight loss.
Minimises sugar consumption
Sugary and processed foods are one of the major reasons for creating a calorie surplus diet which poses hindrance to one’s weight loss journey. The korean diet plan places a strong emphasis on cutting off the intake of sugar and processed meals which reduces the risk of weight gain and obesity. A lot of people wonder on How many calories should i eat in a day? For women, the daily average is 2500 whereas for men, its 3000 calories a day.
Reduces intake of red meat
Red meat undeniably contains a bundle of nutrients, however it is considered contagious for heart health. The content of red meat can significantly increase cholesterol levels in the body that can eventually increase the risk of cardiac arrest. The k pop diet reduces the intake of red meat majorly which makes it a friendly diet for happy heart health. Thus, along with promoting weight loss the korean diet plan also helps in promoting a sound heart health.
Increased consumption of vegetables
The korean weight loss diet puts significant emphasis on consumption of veggies which are low in calories along with being nutrient-dense. For instance, vegetables like radishes and cabbage widely appear in the Korean diet and around 100 g of their serving consists of not more than 18 and 22 calories respectively. This allows one to maintain a calorie deficit diet without compromising their nutrition needs.
7 day Korean Diet meal Plan
The 7 day korean diet plan is customised with korean cuisines and it includes a range of dishes non-veg and veg alike. All of this foods items are extremely nutritious and supports the weight loss journey considerably without comprimising with body’s health requirements. Below given is the diet plan that can be followed for 7 days.
Korean Diet Plan Day 1
| Breakfast | Lunch | Dinner |
| Kimchi Scrambled Eggs
1 egg plus 2 egg whites (or 4 egg whites), and kimchi, served over 1⁄3 cup cooked brown rice Fresh fruit (1⁄2 cup or 1 small piece of fruit) |
Korean Green Salad
Fresh greens, sliced red onion, cucumber, and pear, with chicken bulgogi and 2 tablespoons of Korean dressing |
Kongnamul Guk (Soybean Sprout Soup)
Shrimp, sauteed zucchini, and brown rice with pickled radish (Danmuji) |
The first day of korean diet plan can begin with kimchi scrambled eggs. The lunch can be made into healthy mix of korean green salad. You can make kongnamul guk which is soyabean sprout soup for supper. For enhanced results under expert guidance and care, buy Weight loss plans.
Korean Diet Plan Day 2
| Breakfast | Lunch | Dinner |
| Korean Mushroom Pancakes
Made with whole wheat flour instead of white, and cooking spray Fresh fruit (1⁄2 cup or 1 small piece of fruit) |
Chicken Ginseng Soup and Multigrain Rice
Kimchi and other vegetable-based side dishes |
Bulgogi with Korean Steamed Eggplant
Use 3 ounces of lean beef per serving. Served in a lettuce cup with 1⁄3 cup cooked brown rice per serving. |
The second day of the diet plan can be initiated with the delightful korean mushroom pancakes followed by the delicious and healthy lunch of Chicken Ginseng Soup and Multigrain Rice. Make the dinner amazing with Bulgogi with Korean Steamed Eggplant. You can also consider including some of the Morning Drinks for Weight Loss.
Korean Diet Plan Day 3
| Breakfast | Lunch | Dinner |
| Kimchi Toast
Kimchi mixed with 2 tablespoons of low-fat cream cheese, scallions, and cilantro on a slice of whole grain bread |
Spicy Baby Bok Choy Salad with Chicken
Serve with 1⁄3 cup cooked brown rice or 1 piece of fresh fruit |
Brown rice with chickpea curry Gaji Bokkeum
Brown rice 30g raw + chickpea curry ( 30g chickpea to be used) + 1 katori veggie (½ medium eggplant to be consumed) And cucumber salad 1 katori |
Kimchi toast can be the breakfast you devour on the third day of your korean diet plan. The lunch can include some cooked brown rice with a piece of fresh fruit as spicy baby bok choy salad with chicken. Enjoy Gaji Bokkeum which is the brown rice with chickpea curry as your dinner delicacy.
Korean Diet Plan Day 4
| Breakfast | Lunch | Dinner |
| Korean-Style Rolled Omelet (or Scrambled Eggs)
Use cooking spray instead of butter, 1 egg and 2 egg whites (or 4 egg whites) per person, and finely chopped carrot, scallion, and spinach or zucchini. Fresh fruit |
Chilled Soy Milk Noodle Soup
Use unsweetened chilled soy milk noodle soup (konggusku) with whole wheat noodles in a soy milk broth topped with cucumbers and tomatoes |
Korean Rice Bowl with Salmon
3 ounces of salmon per serving, 1-2 cups of cooked or prepared raw vegetables such as spinach, bean sprouts, zucchini, carrot, radish, eggplant, and seasoning all served over 1⁄3 cup cooked brown rice or Korean Multigrain Rice |
The fourth day of the diet can be started off with Korean style rolled omelet or scrambled eggs, followed by the healthy recipe of chilled soy milk noodle soup. Keep the dinner nutrient-dense with korean rice bowl with salmon.
Korean Diet Plan Day 5
| Breakfast | Lunch | Dinner |
| Kimchi Tacos
With 1⁄2 cup tofu or shrimp, seasoning, 1⁄2-1 cup of prepared vegetables such as diced zucchini, scallions, bean sprouts, or Korean radish, kimchi, garlic, lime, and chili paste, served on 1 small whole-grain corn tortilla 2 clementines |
Korean Fried Rice
(For one serving) Stir fry 1⁄2 cup diced vegetables and 1⁄2 cup riced cauliflower (optional) in cooking spray. Add 1⁄2 cup peas, 1⁄2 cup cooked brown rice, sesame seeds, seasonings, and 1 egg, and toss and cook. |
Kimchi Omelette
With bread 2 whole eggs + 2 egg whites + 150g veggies (including kimchi) + 1 tsp oil |
Start your morning of the fifth day with the tasty delight of kimchi tacos. The lunch can be the authentic korean cuisine of korean fried rice, followed with a light and protein-filled dinner made as kimchi omelette with bread.
Korean Diet Plan Day 6
| Breakfast | Lunch | Dinner |
| Kimchi Korean Savory Oatmeal Bowl
Cook onion, celery, and carrots in low-sodium broth. Add 1⁄2 cup extra-firm, pressed tofu and cook. Stir in 1⁄3 cup oats and let cool. Serve with kimchi. 1 piece of fresh fruit |
Bulgogi Chicken with Multigrain Rice and Steamed Spinach
3 ounces of chicken served with 1 serving of multigrain rice (recipe below) and 1 cup of steamed spinach |
Korean Braised Chicken
With skinless chicken breast, potatoes or yams, carrot, onion, mushrooms, green onions, 1⁄2 cup of cooked whole wheat noodles. Serve with steamed Chinese broccoli |
Kimchi korean savoary oatmeal with a piece of fresh fruit can make for your wonderful breakfast in the second last day. Prepare the lunch with bulgogi chicken with multigrain rice and steamed spinach and serve yourself some healthy korean charm.
Korean Diet Plan Day 7
| Breakfast | Lunch | Dinner |
| Kimchi Breakfast Whole Wheat Pizza
Whole wheat pizza crust (or 1 small whole wheat pita or tortilla) with tomato sauce mixed with miso paste and fish sauce, topped with low-fat mozzarella cheese and cooked mushrooms and bok choy, with 1 egg (per serving) cracked over the pizza for the last 5 minutes of cooking. |
Soondoobu (Spicy Tofu Soup)
Made with onions, mushrooms, and yellow zucchini Fresh fruit |
Korean Curry Rice
Made with fish or shrimp, canned chickpeas, peppers, mushrooms, carrots, onions, and green apple, served with 1⁄3 cup brown rice |
The last day of korean diet plan can be started with kimchi breakfast whole wheat pizza. Keep the lunch a bonafide delight of soondoobu which is spicy tofu soup. The last meal can include a fancy and healthy recipe of korean curry rice.
How to follow the Korean Weight Loss Diet
While following a diet plan it is important you carefully adhere to the various tips and precautions that are to be taken in order to bring out the true and effective results of the diet. Below mentioned are some of the tips that you can incorporate into your diet while following a korean weight loss diet.
Step 1: Increase the content of veggies
Vegetables have low calorie and fat content and still promote satiety which makes them a healthier food choice especially when it comes to weight loss. Fruits and vegetables are higher in the water and fiber end which allows one to eat them in higher quantities and keep the calorie intake low. The korean diet plan suggests on intaking soups and plenty of vegetables that cuts off the calorie consumption in the body. Along with veggies, you can also consider including some Weight Loss drinks to your diet to attain better results.
Step 2: Consume less fat
Another important thing to keep note of while following a korean diet plan is to cut down the consumption of fat. The calorie content if fat-dense foods are high and consumption of which can pose a threat to the weight loss journey. Thus it’s advisable to avoid fried or roasted foods. It’s also highly recommended to avoid added sugar which are present in food items like soda or baked goods like cookies, sweets and ice cream. Snacking is also something that is considered essentially unhealthy and consumption of which should be avoided to ensure easy attaining of weight loss goals.
Step 3: Add millets to the diet
The Korean diet plan suggests avoiding the consumption of wheat which gives way to including millets as a healthier substitute. Millets are an excellent source of protein, fiber, key vitamins, and minerals. They are also known to depart several health benefits such as promoting heart health and better weight management, reducing inflammation along with lowering the risk of diabetes.
What is results of Korean Diet?
Korean cuisine traditionally consists of a wide variety of healthy vegetables that contains high fiber. The fiber present in meals helps in staving off hunger and keeps at bay the habit of overeating. The diet also limits snacking, processed foods or added sugar along with promoting nutrient dense foods like veggies, tofu, kimchi, fruits, chicken, fish, etc. All of this essentially adds up to the weight loss journey of an individual positively. Considering the diet proportionally focuses on increasing physical activities, it does target the overall enhancement of health. However, the absence of snacking and presence of plenty of non-veg may not make the diet feasible in the long term. One can follow the diet for a minimum of a week and for a month at maximum.
Benefits of korean weight loss diet
The korean diet plan consists of a plethora of food items incorporating vegetables, fruits, soy-based products like tofu and various other healthy delights. The diet also places an enhanced emphasis on the importance of exercises to complete your overall journey. The korean weight loss diet is one of the most effective to achieve a healthy weight loss. Apart from weight loss, the diet also provides other health benefits of improving skin and heart health. Below mentioned are some of the benefits of following a korean diet plan.
1. Reduces acne
Dairy products can escalate the release of insulin which adds up to the formation of acne. The k pop diet plan is known to cut out dairy products substantially which in turn helps fight skin related issues such as acne.
2. Promotes overall health
The korean weight loss diet consists of numerous vegetables and fruits, both of which substantially boosts the overall health of an individual. The reduction of added sugars and processed foods too adds up to lowering the various health risks of obesity, overweight and other chronic diseases. The diet also includes a lot of kimchi, a food made out of fermented veggies mostly cabbage. Fermented foods are known to improve gut health whereas kimchi is known to lower blood pressure, blood sugar and LDL.
3. Fulfills nutrition
The korean weight loss diet is keen on making a sustainable weight loss diet that not only centers on losing weight but also fulfills the nutrition needs of the body effectively. The diet promotes nutritious, minimally processed and no sugar foods as well as limiting the intake of empty calories. Apart from being excessively nutritious, the diet also has varieties for vegan, vegetarian and gluten-free choices.
Foods to eat and to avoid in Korean Diet
While following the korean weight loss diet, it’s essential to be aware about what all foods one can consume and which ones to strictly avoid. Vegetables, fruits, protein-rich animal products, rice, tofu are some of the foods that can be eaten without any hesitation. On the other hand, wheat items, dairy products, processed items or added sugars are some of the foods that should strictly be avoided in the k pop diet. Below mentioned are the list of items that should be consumed and avoided while following the korean diet plan.
Foods to Eat
1. Vegetables: Vegetables are one of the healthiest additions to the diet as they are low in calories and also have minimal fat content. One can consume whatever vegetable they want in any form they desire be it raw, cooked or sauteed. Making a vegetable soup is another great option for increasing the vegetable intake.
2. Fruits: Fruits are high in fiber and water content making them a nutritious addition to the diet. Fruits also have natural sugar which can also assist in curbing the sweet cravings. If you are dwelling on the doubt of How much water to drink in day, we might just have the answer for the same.
3. Meat Substitutes: For those who can’t fulfill their protein intake through meat products can also resort to vegan options such as tofu, dried shiitake, and king oyster mushrooms.
4. Rice: White rice and rice noodles are some of the best delights drawn from Korean cuisine, such as kimchi or shirataki noodles.
5. Protein-rich animal products: To fulfill the protein requirement, one can consume eggs, fish, meat, and seafood. All of these items should be added to the meals in small portions.
Foods to Avoid
1. Wheat-based food items: The calorie content of wheat containing food items are comparatively high. Bread, pasta, breakfast cereals, and pastries are some of the wheat based foods that should be avoided.
2. Fatty foods: Fried foods, fatty meats, oily items should be avoided given their fat content is considerably and it can end up damaging one’s overall health along with posing a hindrance to the weight loss journey.
3. Processed or sugary items: Foods with added sugars such as soft drinks, sodas, candies or baked goods have high calorie content, consumption of which makes it more difficult to maintain a healthy weight. Intake of excess added sugar can also lead to health issues such as obesity, overweight, type 2 diabetes and heart related concerns.
4. Dairy products: Milk and other dairy products are some of the highest sources of saturated fats and can pose threat to the overall health of the individual. Thus it’s advisable to avoid the consumption of dairy products in excess.
Additional diet rules
There’s no better than can’t be best. While going on a korean diet there are certain additional rules that can be incorporated into the list of things you follow in order to achieve a more refined result. Below mentioned are some of those additional rules.
1. Intake fewer calories: While starting our diet plan, a lot of our plan goes on dwelling about how many calories should i burn a day? The korean diet doesn’t give any specifics on the calorie size or portion size. The idea is to promote the consumption of fewer calories through healthier alternatives of vegetables, fruits and soups. One should also be mindful of how and where they are eating so as to prevent binge eating.
2. Avoid snacking and fatty foods: Snacking is considered unnecessary in the Korean diet and is thus recommended to be avoided. Fatty foods and processed meals should also be restricted in the diet. One should eat out less and resort to healthier alternatives of fried and added sugars such as tofu or fruits. There are various Zero Calorie Foods that one can include into their diet to reduce the overall calorie intake.
3. Exercise regularly: Along with meals, the diet places an equal emphasis on including exercises into one’s lifestyle to promote a healthy weight. There are k pop workouts that are recommended as an engagement in physical activity. The idea of exercise is to help you burn more calories and enhance your metabolism. Any physical activity such as dancing, gymming, running or even gardening should be included in the daily routine to attain better results of following the diet. Hop on to more Weight loss success stories to boost up your journey with motivation.
4. Managing stress levels: Stress can induce the release of cortisol and adrenaline which leads to increase of appetite and further overeating. This can pose a hurdle to your weight loss journey. Thus it’s essential to manage your stress levels by indulging in activities that promote mindfulness such as yoga or other mental exercises. Along with that one can also consume hot water as the Benefits of drinking hot water also extends towards providing some soothing effect.
Side effects of Korean Diet
There’s two sides to every coin and so is the case with every quick weight loss diet. The Korean diet does effectively help with weight loss along with providing other health benefits. However, the diet is not without its downsides. For instance, the diet does not specify the upper or lower limit of calorie intake and also lacks other specifics and guidance. Below mentioned are some of the side effects of the Korean diet.
1. Lacks guidance
The diet offers flexibility in terms of building the portion size. However, the same can be a downside given it doesn’t provide any guidance on making a balanced meal. It might also create a chore for some in differentiating between a nutrient-rich Korean meal from nutrient-poor meal. Thus, some people might end up taking higher calories or might not meet their nutrient needs.
2. May increase blood pressure
The korean weight loss diet contains a bundle of fermented and pickled items which are considerably high in salt content. The excess of sodium intake can lead to higher blood pressure which can further cause complications for kidney and heart.
3. Excess emphasis on appearance
The prime idea of any weight loss diet should be on improving the overall well being by promoting a healthy weight. However, the Korean diet plan places an unnecessary emphasis on factors of appearance, which may end up giving way to eating disorders in some. Read on more weight loss blogs to have enhanced tips on improving your overall weight management journey.
Summary
The Korean diet plan focuses primarily on whole, minimally-processed foods and a lot of vegetables. The Korean diet plan can be followed by including a lot of vegetables into the diet, keeping the meals low in fats and sugar, and substituting millets for wheat. The diet functions by lowering one’s appetite, curbing the hunger and keeping overeating at bay. The diet also fulfills the nutrient requirements of the body. The benefits of the diet extends to reducing acne, preventing obesity or overweight and issues generated out of it such as type 2 diabetes and heart related risks. There are also certain side effects of the diet which lies in the fact that the diet has placed an unnecessary emphasis on appearance, isn’t based on science, lacks guidance and can also lead to deprivation of nutrient requirements in some people.
References
“,.” 2023. , – YouTube. https://www.sciencedirect.com/science/article/pii/S2352618117300057.
“,.” 2023. , – YouTube. https://www.sciencedirect.com/science/article/pii/S2352618116300099.
“Association Between Korean-Style Balanced Diet and Risk of Abdominal Obesity in Korean Adults: An Analysis Using KNHANES-VI (2013–2016).” 2022. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8811126/.
FAQs
1. What Is The Korean Diet Plan?
The Korean diet meal plan is primarily a weight loss diet plan chalked out mostly from Korean cuisine. The basics of the diet includes an accumulation of all things healthy and avoiding foods rich in fat and empty calories.
2. How to follow the Korean Weight Loss Diet?
One can follow the Korean Weight loss diet by adding more veggies to their meals as well as cutting down on fat, dairy, processed, sugary items. The diet insists on including low carb and low calorie foods and focuses more on fermented and steamed items.
3. Can korean diet help you lose weight?
The korean diet plan consists of a plethora of food items incorporating vegetables, fruits, soy-based products like tofu and various other healthy delights. The diet also places an enhanced emphasis on the importance of exercises. Thus, it is an effective way to achieve weight loss.
4. Is The Korean Diet Plan Healthy?
The content of korean diet plan is derived mainly from korean cuisine which includes a lot of high fiber vegetables, fruits, fermented foods which are good for gut health. The diet also restricts snacking and processed or added sugar items. Thus it is a healthy diet plan.
5. How Korean Diet works?
The korean diet plan primarily focuses on including whole, minimally-processed foods and a lot of vegetables. These foods fulfill the nutrition requirements of an individual, improves the gut health and also are fiber rich. The fiber promotes satiety and prevents overeating further leading to overall healthy weight.
6. Is korean diet good for your overall health?
The korean diet does promote our overall health and adds up to the nutrition requirements of the body along with boosting the skin health. However, the diet lacks guidance and is also misplaced in terms of health goals. Thus, it’s advisable to be mindful with certain things before diving straight into the diet.
8. Are there any side effects of Korean Diet?
The korean diet does promote weight loss and gives away other health benefits. However, there are also certain side effects that are associated with the diet. Some of these include its unnecessary emphasis on appearance which might give rise to certain eating disorders.
9. Is korean diet a Vegan?
The Korean diet is flexible in terms of its varieties. Although it has a bundle of non-veg options which are delicious and healthy. It also has various vegan, vegetarian and gluten free option such as tofu, kimchi and so many others.
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