Kpop Diet Plan to Lose Weight: Is It Healthy?

We are always in awe when we see K-pop idols’ charming and sexy images on stage. But few people know, scientific and strict diets are things to help maintain the body “thousands of people love it”.

Korean cuisine has taken the world by storm. Besides being delicious and attractive, it is also very nutritious and helps with weight loss. On the other hand, the K-Pop diet has gained momentum all over the world. It can be said that the Korean diet plan is entirely different from many diets in the world. You know about Kpop Idols, but have you understood about their Kpop diet plan? Does it work or not? Follow us in this article for more information!

What is the Kpop Diet Plan?

korean diet plan

The Kpop diet originates from Korea, in which dishes are mainly inspired by traditional Korean cuisine. This diet uses mainly whole foods, limiting processed foods, canned foods, or sugar and fat.

Whole grains, vegetables, and healthy meats are the foods you should eat every day. This diet requires the practitioner to avoid the use of dairy products, sugar, and fat. Some traditional Korean fermented foods are highly recommended, such as Kimchi.

Related: Dairy Free Diet Plan For Beginners

In addition, people who follow the Korean diet need to change their eating habits and exercise regularly. You cannot change your eating habits completely, but limiting harmful foods is inevitable. Thanks to this particular diet, you can lose weight quickly. At the same time, optimize the health and rejuvenate the skin for longer.

Rules you should follow in the Kpop Idol Diet Plan

kpop diet

To be successful, we always have to follow the rules. This Kpop diet also has quite a few principles that you must follow to lose weight effectively.

Although the rules do not require you to follow them strictly, you should pay attention to them to achieve faster results. Here are the rules you should pay attention to when making a Korean diet plan.

  • Eat fewer calories

A diet for weight loss will usually be low in calories, and so it is in the Kpop diet plan. This diet will help you have a strict portion and calorie intake for the day. By substituting foods in high-fat recipes for greens, you’ll eat fewer calories without feeling hungry.

  • Eat less fat

In addition to restricting calorie intake, fat is considered a prohibited substance during the Korean diet.

  • Reduce the amount of sugar in the body

You must limit the use of soda, sweets, candy, ice cream; instead, you should use a lot of fruit and drink more water.

  • Exercise regularly

Accompanying strict rules in the process of eating are strengthening exercises. The practice of appropriate Kpop exercises supports weight loss and increases the flexibility of the body. It is good to support your body’s physical limits.

  • Do not use junk food

Junk food not only contains many harmful additives it also adds unnecessary calories. With this special diet, junk food is completely eliminated.

Read more: Yes You Can Diet Plan: Does It Work for Weight Loss?

Can You Lose Weight With KPop Idol Diet?

A few reasons that KPop idols diet can help you lose weight:

Koreans often eat a lot of vegetables in their meals, so the amount of fiber in vegetables will help you feel fuller and reduce cravings.

This diet helps you limit your overall calorie intake as it limits products like fatty foods, snacks that contain added sugar, wheat or dairy.

It encourages you to exercise regularly, helping to burn more calories than you’re eating.

And you don’t necessarily have to eat a certain portion of food, but you can gradually reduce the amount of food if you still feel fine and comfortable with it.

Finally, always remember the calorie deficit rule that will help you lose weight, no matter what you eat

Read more: Jason Fung Diet Plan: What to Eat, What to Avoid and Sample Menu

Benefits of K-pop Diet Plan

benefits of korean diet

A diet with healthy and low-fat foods like a Korean meal plan will bring a lot of benefits to your body. Typical benefits include rapid weight loss, improved overall health, reduced acne, and rich nutrition for a sustainable body.

Although it is easy to see these advantages, many people do not fully believe in them. Below we will analyze some of the benefits of this diet to understand better.

Improve overall health

As mentioned above, in the Korean weight loss diet, you mainly use fresh foods like fruits and vegetables. These fiber-rich foods are great for supporting the immune system as well as promoting health.

Limiting foods high in fat, sugar or foods with harmful additives will help you avoid some dangerous diseases. If you follow this diet properly and incorporate regular exercise, you can avoid a number of chronic diseases. In particular, this diet is very suitable for people with heart disease type 2 diabetes who need to improve their health.

In addition, traditional Korean dishes also contain fermented foods, the most famous being kimchi. Kimchi are dishes made from fermented cabbage, beets, or green onions combined with natural spices. Many researchers have shown that the yeast present in Kimchi is beneficial for the gut. This type of yeast contains many beneficial bacteria that help our digestive system work better.

These veggie-fermented probiotics can lower blood pressure, total cholesterol, blood sugar, and bad LDL. In addition, in some people with special conditions, this enzyme helps prevent allergies, diarrhea,…

Reduce acne

In the Kpop idol diet, you must limit the amount of milk and sugar you put into your body. This restriction helps you reduce acne and have smoother, healthier skin. Even people who eat a lot of milk have a 2.5 times higher risk of acne than those who eat less milk.

Milk and sugar are foods with high insulin-releasing factors. And insulin or insulin-like growth factor-1 (IGF-1) is the cause of acne. If this process goes on continuously for a long time, your skin will be severely damaged by acne.

Many types of research have shown that people who regularly use dairy in their diets have a greater risk of acne than those who do not use milk and dairy products. It is safe to say that you can reduce your risk of acne when your diet is dairy-free. As a result, your skin will also be healthier and more stable.

Encourage making sustainable changes

KPop’s meal plan is very focused on controlling food in daily meals. Therefore, you will have to use more natural products with more beneficial nutrients. In addition, regular exercise to train the body is inevitable. The right diet and exercise will help you maintain good health and adapt to change your body.

The diet also encourages diet change participants to make lasting and sustainable changes. It does not strictly control your food intake like other diets. You might optionally choose from a variety of Korean recipes for your meal. The recipes are all packed with nutrients to keep you going for a long time.

Potential risks of Kpop diet

You’ve probably seen many positive benefits of the Kpop idol diet, but nothing is perfect. This diet also possesses downsides and disadvantages that affect human health. When you ignore the rules and do this diet the wrong way, you will face some of the following harms.

Put on unnecessary stress about weight loss

When doing this diet, you will probably take the appearance of Kpop Idols as the standard. From there, create pressure to lose weight quickly for yourself. This type of pressure will quietly regulate your eating behavior. Sometimes you won’t even realize it yourself, and you already have eating disorder behaviors.

In addition, Kpop Idols often have ideal bodies. If you keep focusing on a beautiful body without losing weight effectively, you will have more pressure.

Lack guidance on building balanced meals

If you have searched a lot about Kpop idols diets, you will surely realize very few posts about it. Kpop Idols often share their diet plans but not in too much detail. It’s not that they don’t want to share with you, but they don’t have a lot of time to dig into this issue.

Related: 24 Best Options for Low Sodium Fast Food

Any meal plan must have a balance to ensure enough nutrition for participants. However, the lack of guidelines for this diet may confuse many participants. You don’t know how to choose nutritious recipes or how to adjust the amount of salt in the recipe. Ignorance will lead to an imbalance and you will not be able to meet your daily nutritional needs.

Have contrast on guidelines

Although many people have successfully applied it, there are many contradictions in the Kpop diet plan. Non-scientific guidelines also appear in this diet. Many studies show that snacking will help you lose weight more effectively, while a Korean diet plan completely eliminates junk food. So should we use junk food or not?

Moreover, this diet also excludes some foods that other diets should avoid, such as wheat, dairy, fried food. It can be seen that it is similar to many other diets but does not strictly control food intake. They don’t ask you how many calories you eat in a day but mainly control the food you use. However, they only say that you should eat fewer calories.

Read more: Dr. Now Diet Plan: What Is It? Does It Work?

Foods you should eat

foods you should eat in kpop diet plan
When trying to lose weight or maintain a healthy weight, you need to choose the right foods. You should avoid foods high in calories but low in fiber, protein and other healthy nutrients. At the same time, it needs to combine exercise to improve health and physique. The following are the recommended foods to use when following the Kpop lose weight diet.
  • Eat a lot of vegetables

Any vegetable gives you great nutritional value. You can apply many recipes to vegetables such as raw, fermented like Kimchi or cooked. In particular, you should use green leafy vegetables more. The number of nutrients in it will make your body better every day.

Kale, bok choy, spinach,… are low in calories and carbohydrates but high in fiber. It is very suitable for weight loss diets. At the same time, green leafy vegetables are also very nutritious, rich in vitamins, antioxidants, and minerals, helping to burn fat effectively.

Some types of tubers will also help well in this diet process. They are rich in potassium, which helps control blood pressure. Boiled potatoes also help users feel full for a long time, reducing cravings for other foods.

Cooking vegetable soup instead of solid food makes users feel fuller, eating fewer calories. It is important not to add fat to the soup to avoid increasing the calorie content of the soup.

Related: Salad Diet Plan For 2 Weeks

  • Eat a lot of fruit

Any type of fruit is a great alternative to junk food. You can use any fruit you have. The sweetness in them can replace sweets and sugar.

You can try some Tropical Smoothie Cafe copycat recipes instead.

  • Kinds of bean

Bean includes lentils, black beans, kidney beans, soybeans, etc. They are rich in fiber and protein – two nutrients that help the body feel full faster.

Some natural products from beans also replace meat, such as tofu. It is good for health and supports a lot of vegetarians. The recipes will no longer be tedious when you use beans.

  • Protein-rich animal products

The use of meat in the Kpop diet is inevitable. However, you need to use the right types of meat to bring nutrition to the body, such as: Salmon, lean meat, chicken breast, tuna, eggs,…

Related: How many eggs per day can someone eat on keto diet?

  • Rice

White rice and rice noodles are very popular with Koreans. Therefore, rice and rice noodles are two essential foods in many Korean recipes.

  • Wheat-free cereals

You should not use wheat but instead products from starch or other grains.

Foods you should avoid

foods you should avoid in kpop diet

Sticking to a scientific weight loss menu is a good measure to lose weight effectively. When trying to lose weight, the best approach is to reduce or avoid foods high in calories. However, other factors need to be considered in addition to the number of calories in a food. Here are some foods you should avoid when following Kpop diet.

  • Food containing wheat

Therefore, it is recommended to replace bread made from refined flour with bread from whole wheat flour, brown rice flour, and whole rye flour, to lose weight faster.

  • Processed foods

Processed meats, such as dried meats, smoked meats, canned meats, and hot dogs, are often high in salt and low in nutrients.

  • Foods high in fat

Oily fried foods, including French fries, are often high in calories, salt, and unhealthy fats.

  • Foods high in sugar

Many beverages, such as sports drinks, soda, and fruit juices, are high in added sugars and often low in other nutrients

  • Milk

Milk and dairy products are not recommended in this diet. Not only does it increase insulin causing acne, but it also creates many bad effects.

Read also: GERD Diet Plan – Foods to Avoid and Foods to Consider

14-Day Kpop Idol Diet Plan

14 day kpop diet plan

If you want to learn about the Idol Kpop diet plan, the following will be a sample for your reference. This sample diet plan will include dishes for 14 days. To do it effectively you need to follow the rules and persevere in practice.

Day 1: Start gently

You will feel very hungry the first day when you switch to this diet. Some foods you should use on the first day make you better, such as sweet potatoes, green vegetables, and boiled eggs.

  • Breakfast: 2 eggs soaked in soy sauce
  • Lunch: 2 Sweet potatoes
  • Dinner: Vegetable salad

Day 2: Start eating more vegetables

When the second day comes, you should eat more vegetables and gradually reduce your calorie intake. You can use some of the meats suggested above in moderation.

  • Breakfast: Fruit smoothie (any fruit you like)
  • Lunch: Green salad
  • Dinner: Noodles mixed with green vegetables

Day 3: Eat more and more vegetables

  • Breakfast: 2 eggs soaked in soy sauce and a small cup of rice
  • Lunch: Tofu porridge
  • Dinner: Kimchi fried rice

Day 4: Gradually reduce calories

By day 4, you’re a bit familiar with this diet, so you can start reducing your calorie intake for a day. Although it will still be quite difficult for some people, effort and perseverance will get you through.

  • Breakfast: Greek yogurt and some nuts
  • Lunch: Pumpkin and vegetable soup
  • Dinner: Rice with Kimchi

Day 5: Drink lots of water

Drinking lots of water will bring many benefits to your health. Water supports metabolism, helping to lose weight quickly. Even water is an important factor to help you have smoother and plumper skin. In many cases, it will help you reduce hunger effectively.

  • Breakfast: Fried rice
  • Lunch: Vegetable salad
  • Dinner: 2 eggs with soy sauce and tofu soup

Day 6: Persevere in physical exercise

Physical exercise is a mandatory requirement for the Kpop diet. Regular exercise helps give you a supple body with a high tolerance limit. Eating in moderation combined with reasonable exercise, in the long run, will help your body lose weight safely.

  • Breakfast: Rice porridge
  • Lunch: Salad
  • Dinner: Steamed cabbage rolls with ground pork

Day 7: Healthy meal

Healthy meals help your plan become richer and safer. In particular, a healthy breakfast will help your body start a new day, happy and full of energy. Therefore, you should pay attention to the dishes in your breakfast.

  • Breakfast: Smoothie
  • Lunch: Salad
  • Dinner: Healthy Bibimbap bowls

Day 8: Drink more water

  • Breakfast: Greek yogurt
  • Lunch: Salad
  • Dinner: Healthy beef bulgogi bowl

Day 9: Do not eat after 7 pm

Eating late at night, eating at the wrong time are the main causes of daily eating disorder behaviors. Not only is it harmful to your health, but it also makes you gain weight when your calorie intake in the evening becomes redundant. To avoid bad effects you should not eat dinner after 7 pm.

  • Breakfast: Yogurt
  • Lunch: Salad
  • Dinner: Low carb kimbap

Day 10: Exercise more

You should regularly exercise and maintain that habit. You can use your personal favorite exercises or practice Kpop exercises. Be consistent with weekly practice to make this diet more effective than expected.

  • Breakfast: Banana smoothie
  • Lunch: Gochujang Pork with Rice
  • Dinner: Vegetable salad

Day 11: Eat a healthy breakfast

  •    Breakfast: Yogurt
  •    Lunch: Salad
  •    Dinner: Kimchi Fried Rice

Day 12: Drink lots of water

  • Breakfast: Korean street toast sandwich
  • Lunch: Salad
  • Dinner: Small steak

Day 13: Persevere in implementation

There’s only one day left before you can finish the Kpop diet in 14 days, so be patient. Try to follow all the rules, use beneficial foods and focus on training your body.

  • Breakfast: Pork rice and spicy bean sprout
  • Lunch: Salad
  • Dinner: Udon noodles

Day 14: Last day

  • Breakfast: Bibibap with raw vegetables
  • Lunch: Sweet potatoes
  • Dinner: Vegetable or fruit salad

Kpop Idol Diet Plan Tips

tips on kpop diet plan

To make the Kpop diet plan effective, we will give you some secret tips from our experience. It will make this diet easier for you.

  • Eat lots of vegetables and fruits, don’t eat fatty foods

A Korean meal wouldn’t be complete without colorful fresh vegetables. Since most vegetables are packed with nutrients, they make a perfect healthy side dish.

The K-pop diet is about cutting down on fried, greasy, and fatty foods. Focus on foods rich in protein and other essential nutrients. While red meat is one of the staples of Korean cuisine, chicken and seafood are the country’s favorite sources of protein.

  • Fermented dishes are the key to success

As for the K-Pop diet, it wouldn’t be completed without the famous side dish Kimchi. Since this dish is fermented, it is known to have a special strain of beneficial bacteria, which improves gut health.

  • The most important thing is to build a habit of exercising

Besides eating the right foods and avoiding processed meals, regular physical activity keeps you healthy and in shape. Instead of using public transport, you should choose to walk and be active. Men, women, children, and the elderly all lead an active lifestyle that will make their bodies much healthier.

Aerobic exercises are a great way to burn calories, promote physical and mental health, and are especially effective if you want to lose belly fat.

  • Drink plenty of water and drink water before meals

Water is an essential element needed to maintain a healthy body. When you feel hungry, you can drink water to reduce hunger and avoid dizziness. Water will also provide moisture to make your skin more beautiful and make an important contribution to reducing excess fat.

  • Breakfast with eggs

Many types of research show that when we eat eggs instead of breakfast with starch as the main ingredient, during the next 36 hours your body will absorb fewer calories, which is good for fat burning. Not only eggs, when you use other protein foods you can burn fat with the same efficiency and quality.

  • Use smaller bowl

It sounds absurd, but this has been proven by many food experts. Your use of smaller eating utensils will be a way to deceive sensation and taste. Eating one or two bowls makes all the difference, and the main determining factor is the size of the bowl. Therefore, using a smaller bowl can help you reduce your calorie intake.

  • Chew well

Does chewing well really help you lose weight and do a better Kpop diet plan? In fact, our brain always needs time to remember events. Chewing well is an action that helps the brain remember that you have eaten for a long time to help you feel less hungry. This is thought to be an effective way to trick the nervous system to help the brain secrete hormones that are beneficial for weight loss.

  • Do not eat after 7 pm

Regular late eating can negatively affect issues like higher weight, energy, and hormonal markers like glucose and insulin. It has been linked to diabetes, high cholesterol and triglycerides, cardiovascular problems and other health conditions.

Read more: What Is the ABC Diet Plan and Should You Try It?


It sounds simple, but the Kpop diet plan is really not easy to implement. You must increase exercise, adjust food and diet, and follow many rules to get the best results. However, it is your efforts to change that will bring unimaginable benefits.

With the Korean diet, you can lose weight quickly and improve your overall health, especially the digestive system. This diet is also suitable for you to use to maintain and improve health in the long run. It is recommended by many experts to do it for a long time to get the best results.

There is a lot of different knowledge regarding this particular diet. Above is all the knowledge, information and experience that we want to share with you. Hopefully, this diet can help you improve your health, lose weight safely and bring many other benefits. Thanks for reading!

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