Contents
Losing weight up to 7 kg in 14 days.
The average daily calorie content is 810 Kcal.
The Korean diet is relatively new to dietetics. It is recommended to sit on it for up to 13-14 days, weight loss during this period is 4-8 kg. This diet was developed by Korean doctors concerned about the obesity of the current younger generation.
Korean diet requirements
There are several variations of this technique. rules first option Korean diets provide for the abandonment of sugar and sugar substitutes in all dishes and drinks, alcohol, fatty foods, salt (only a little salt is allowed for kimchi – Korean pickled vegetables). It is recommended to eat three times a day. Diversify the menu of the first week with boiled eggs, various vegetables (focus on non-starchy products), lean fish, brown rice, skinless chicken and shrimp. All meals must be prepared without adding any fats. A little vegetable oil can be added to a ready-made vegetable salad. But, if you are used to eating fractional meals or are hungry between meals, the developers of the diet do not urge you to suffer and not snack. It is quite acceptable to organize an additional mini-meal during the breakfast-lunch or lunch-dinner period and eat a non-starchy fruit or vegetable.
For a more effective shedding of unnecessary pounds, as well as for cleansing the body, it is recommended to drink a glass of water every morning with the addition of freshly squeezed lemon juice and ginger shavings. And breakfast after this procedure is about half an hour. It is advisable to organize dinner no later than 19:00.
In the second week, it is allowed to add a little dairy products to the menu. A glass of natural yogurt or 40-50 g of goat cheese can be consumed daily. If you are doing strength training, and even more so if you are a professional athlete, you can replace part of your lunch from time to time with a small amount of red meat. You can drink tea and coffee, but without any sweeteners. It is allowed to add a slice of lemon to a hot drink.
Popular and second option Korean diet. Its characteristic feature is a strict restriction of carbohydrate products in the diet (it remains no more than 10%). There is a very modest morning menu, which consists of a small loaf and unsweetened tea or coffee. Lunch and dinner include vegetable salads, eggs, lean meats or fish cooked without added oil. On this option, it is recommended to refuse snacks between breakfast, lunch and dinner. All food and drinks should be consumed again without sugar. This diet can last up to 14 days. Salt should be completely abandoned for the entire duration of the diet. Don’t forget to drink water. And, of course, physical activity will spur the effectiveness of any Korean weight loss method.
The basis of the diet third option serves rice. It is allowed to supplement the menu with lean lean fish, vegetable salads, fruits, freshly squeezed juices. It is not often that you can indulge in a little bread (rye, black or whole grain). But the basis of the diet is cereals. Adherents of this weight loss option are advised to use red rice. Particularly ardent fans of this version of the Korean diet sit on it for 2-3 months, but it is better to limit yourself to two weeks again, especially if this practice is new to you.
In order not only to lose weight, but also to cleanse the intestines as much as possible, it is recommended to enter the diet correctly. Before you start observing the technique, you need to drink 2 cups of boiled water at room temperature immediately after the morning rise for a week. Eat the way you are accustomed to. Of course, it is better to make a diet of the most correct and healthy products and not overeat. This procedure promises to further ensure good digestion and absorption of nutrients by the body. It is also recommended to drink a glass of mineral water after each meal.
On this diet option, arrange three meals a day. There is no clear portion size. But you should not overeat, otherwise you will hardly be able to significantly reduce weight.
Whichever version of the Korean diet you lose weight, after its completion, introduce new foods into the diet gradually. Control your menu and do not lean on harmfulness. Be prepared for the fact that in the first days after the diet, 2-3 kilograms may return, no matter how right you eat. This is due to the salt, which must be started again (of course, in moderation). Be mentally prepared for the likelihood of the mentioned phenomenon and, if this happens, do not be alarmed. It’s quite normal.
Example of Korean Diet Daily Diet (Option 1)
Breakfast: two boiled eggs; one inflorescence of pickled broccoli (or other pickled vegetable).
Lunch: a portion of vegetable salad sprinkled with vegetable oil and lemon juice; a slice of baked or boiled fish; 2 tbsp. l. boiled brown rice (you can add pepper or other natural spices to the porridge).
Dinner: fresh cucumber, tomato and celery smoothie (200 ml); boiled shrimp or a slice of white fish or a slice of chicken fillet.
Example of Korean Diet Daily Diet (Option 2)
Breakfast: crisp or rye crouton; Tea coffee.
Lunch: a small slice of meat or fish, boiled or baked; carrot, cabbage or mixed vegetable salad (it is recommended to focus on the non-starchy gifts of nature).
Dinner: 2-3 boiled eggs; 200 g fish or chicken, which were not cooked with any fats.
An example of a Korean diet for 5 days (option 3)
Day 1
Breakfast: a salad of white cabbage and various herbs (150 g).
Lunch: 4 tbsp. l. rice porridge; 100-150 g of chopped carrots, lightly seasoned with vegetable oil (preferably olive oil).
Dinner: up to 150 g of boiled fish and a slice of bread with lettuce.
Day 2
Breakfast: vegetable salad with vegetable oil (150 g) and one toast.
Lunch: 200 g of vegetable salad, which can include carrots, white cabbage, lettuce, celery; apple juice (glass); a piece of bread.
Dinner: 100 g of rice porridge; lettuce leaves and half a grapefruit.
Day 3
Breakfast: 200 g salad of pears, oranges and apples; orange juice (200 ml).
Lunch: boiled asparagus (250 g); 100-150 g of white cabbage salad, seasoned with freshly squeezed lemon juice; a piece of bread.
Dinner: 250 g of mushrooms fried in a pan; small boiled or baked potatoes.
Day 4
Breakfast: toast; apple and orange salad; a glass of apple juice.
Lunch: 2 tbsp. l. rice porridge; 300 g cooked asparagus; a piece of bread; small bull’s eye.
Dinner: 200 g of boiled fish fillets, 2 boiled or baked potatoes; small piece of bread.
Day 5
Breakfast: 3-4 tbsp. l. rice porridge cooked in water (you can season it with basil or other non-nutritive seasoning).
Lunch: white cabbage and seaweed (200 g); a piece of bread.
Dinner: 200 g of cabbage salad interspersed with carrots, lettuce leaves, lightly sprinkled with vegetable oil.
Contraindications to the Korean diet
- Contraindications to the Korean diet are various diseases of the stomach, intestines, liver, kidneys, diabetes, hypertension, psychological and eating disorders such as bulimia and anorexia.
- Also, children, adolescents, elderly people, women should not sit on the Korean diet during periods of carrying and breastfeeding a child.
- It is undesirable to refer to losing weight in this way and those who have any hormonal imbalance.
The virtues of the Korean diet
- Weight after the Korean diet, as a rule, does not return for a long time, with the exception of a couple of kilograms that salt brings.
- In contrast to many other weight loss methods, this technique boasts a fairly balanced and not hungry menu.
- The positive effect of the Korean diet on the body as a whole is often noted. Digestion improves, metabolism improves, a person begins to feel lighter, becomes more active and physically enduring.
Disadvantages of the Korean diet
- Many people find it difficult to give up sugar and salt, food (especially in the first diet days) seems insipid and tasteless to them.
- It happens that because of this, those who are losing weight refuse to comply with the method even in its early stages.
- For those who choose the second option of the Korean diet, it is often difficult to hold out until lunch due to a poor breakfast.
Re-doing the Korean diet
It is not advisable to turn to any option for losing weight in Korean earlier than after 2-3 months. Ideally, in order to restore the body as much as possible, nutritionists urge you to wait six months until the new start of the diet.