If you’re struggling to lose weight, you may need to switch gears.
Korean doctors have devised a four-week metabolic reset program that has become the virus based on claims that cause rapid weight loss. Switch-on diet It focuses on intermittent fasting, protein-rich diet and intestinal optimization, enhancing fat burning while maintaining muscle mass.
“By the end of week 1, I noticed that my bloating and digestion had improved.” GutHealth Blogger recently shared. “By the fourth week, I was down [4.5 pounds] I felt that I had experienced an incredible mental clarity of body fat, more energetic and more amazing. ”
How diet works
Switch-on diet He was the creator of Dr. Park Yong Woo. Obesity researchers wrote a book about it over seven years ago.
Each of the four weeks represents a different phase of the program.
Protein is emphasized throughout as it is essential for muscle growth and repair. Caffeine, alcohol, processed foods and sugar should be avoided, but carbohydrates are moderately fine.
By limiting carbohydrates, the body can enter into a ketotic state and potentially reduce intestinal inflammation.
Vegetable fiber adds bulk to the stool, making it easier to go to number 2, but some studies have included Intermittent fasting can increase energy levels.
Week 1
This week’s goal is to detoxify and reset the intestines, which is divided into two parts.
Participants should do so Drink protein shakes 4 times a day For the first 3 days, take probiotics first thing in the morning on an empty stomach and walk for at least an hour a day.
If hunger continues, mediocre unsweetened yogurt, tofu, and vegetables such as cabbage, cucumbers and broccoli are permitted.
This plan lasts for four days, except for a low-carb, high-protein lunch featuring fish, chicken, tofu, boiled pork, and low-fat beef or eggs. Flour, dairy products and coffee are not permitted.
Second week
Intermittent fasting involves eating up in a certain time frame, but starts this week.
From early dinners to the next afternoon snacks, one 24-hour period is fast, allowing you to break your fast with a high protein dinner.
The daily lineup includes two protein shakes, a low-carb lunch with rice, vegetables, protein and more, and a carb dinner with vegetables and protein.
A handful of nuts, white rice, legumes and one morning black coffee give a thumbs up.
The purpose is to restore muscles. Avoid high-intensity exercise on fast days.
Weeks 3 and 4
The past two weeks are to enhance fat burning by extending the fasting period and adding flexibility to your low-carb diet.
During the third week, you will be calling the 24-hour fasting period twice, and the fourth week will be required three times.
Continue to consume 2 shaking and 2 low-carb diets per day. You can eat pumpkins, cherry tomatoes, chestnuts and berries. Save sweet potatoes and bananas and store them after exercise.
Once a program is finished, maintain results once a week at 24 hours of speed and 14 hours of speed.
Before starting a switch-on diet
Doctors should consult before starting a diet plan.
The switch-on diet limits caffeine intake, so participants may notice withdrawal symptoms such as headaches, fatigue, and irritability.
Eating the same food can also be repeated. A Tiktok user said last month The program will be finished in 5 days Because while she dropped the pound, she got tired of the shaking of protein.
And the pros and cons of intermittent fasting are still resolved. For example, a 2024 survey found it Limit diet Less than 8 hours a day increases the likelihood of cardiovascular disease death compared to 12-16 hours of window diet.
