A new Korean diet is gaining popularity as it claims to facilitate swift weight loss within just four weeks. The program referred to as the “Switch On Diet” was developed by Dr. Yong-Woo Park, who has spent 33 years addressing obesity. It “aims to restore metabolic imbalances to a normal weight through a four-week regimen,” encouraging fat reduction and muscle mass preservation.

How does the Switch On Diet function?

The Switch On Diet emphasizes intermittent fasting and optimizing gut health. It incorporates meals rich in protein and emphasizes adequate hydration, according to the New York Post.

The fundamental guidelines of the diet consist of drinking eight glasses or two liters of water, securing a minimum of six hours of sleep, utilizing nutritional supplements, engaging in 10-14 hours of intermittent fasting, executing high-intensity workouts a minimum of four times a week, and having dinner four hours prior to sleeping.

The program also restricts caffeine consumption and the intake of alcohol, processed foods, and sugar. Moreover, carbohydrates are limited to enable the body to achieve a state of ketosis. The Switch On Diet is divided into four weeks, each signifying a distinct phase of the program.

Week 1 - Detox and Gut Cleanse

The focus of Week 1 is on detoxification and gut cleansing. Participants are instructed to consume protein shakes four times daily for three days, take probiotics on an empty stomach, and walk for at least an hour.

The permitted food items include: cabbage, cucumbers, broccoli, tofu, and unsweetened yogurt. During the subsequent four days, participants may also eat fish, chicken, pork, eggs, or low-fat beef, while flour, dairy, and coffee are prohibited.

Week 2 - Intermittent Fasting

During the second week, participants must complete a 24-hour fast for one day. The fast should be concluded with a high-protein dinner.

The subsequent food intake includes a daily regimen of two protein shakes, low-carb meals featuring rice and vegetables for lunch, and a no-carb high-protein dinner.

Nuts, white rice, legumes, and a cup of black coffee are allowed. Since muscle recovery is the primary goal, high-intensity workouts should be avoided on fasting days.

Weeks 3 and 4 - Emphasize Fat Burn

The final two weeks comprise prolonged fasting periods to boost fat burning. In Week 3, participants must observe two non-consecutive 24-hour fasting periods, and in Week 4, three fasting periods are necessary.

Participants are to consume two shakes daily along with two low-carb meals, such as pumpkins, cherry tomatoes, chestnuts, and berries. Nevertheless, carbohydrate-rich foods like sweet potatoes and bananas are beneficial for post-exercise recovery.

Maintenance

Even after completing the program, participants are required to sustain their results through a 24-hour fast and a 14-hour fasting window once a week.

Read Also: Smarter Recovery Starts Here: 4 Ways to Heal Muscles After Exercise

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