It is believed that Asians are not susceptible to fullness, slender by nature and the flour of rigid diets are unknown to them. This is not entirely true. Western lifestyle with fast food and sweet sodas overtook and Eastern cultures. Today, the problem of obesity among young people is just as relevant for Korea as it is for other countries. In the fight against this problem, nutritionists develop all sorts of diets in order to quickly and safely return a thin body and lightness to Korean women.
Durable Korean technique
Koreans have as many methods of losing weight as any Western country. The diets of famous stars, famous doctors, enlightened gurus – all this is being tried on by oriental beauties. But the most popular are the usual methods of proper nutrition and calorie reduction.
The first version of the popular Korean diet lasts from one to three months. This method is designed for slow and stable weight loss. Everything that is supposed to be eaten during this period: vegetable food, unpolished rice, lean meat, fish and seafood. Everything else is excluded: fatty foods, sauces, bread (sometimes a slice of black or from rice flour can be used), convenience foods, sweets, salt, and fried foods. After the first two weeks of the program, you can add soy or goat cheese to the menu. Pure milk and other dairy products remain banned until the end of the program.
There are relies 3-4 once a day, in medium or small portions. Serving sizes should depend on personal physical needs. If a strong reduction in meals leads to a cardinal loss of strength, you need to gradually increase the portion to the optimal size, but more than 250. The rules of nutrition are typical for a healthy lifestyle: more water, light dinners and hearty breakfasts. It is advisable to accustom yourself to the schedule and eat at the same time, so the digestive system will quickly get used to the new way of eating.
Three times a week, the morning is recommended to start with 400 ml of pure water. The liquid should be at room temperature and without gas. Such a technique, according to Korean nutritionists, will help to better cleanse the body of harmful accumulations. You can add a slice of lemon to the water for better digestion.
In addition to the correct food, the Korean method provides for mandatory physical activity. Three times a week you need to actively engage in your body. Any kind of sport will do. If it is not possible to go to the gym, the usual home exercises at any convenient time of the day will do. Beginners can search the network for videos with tips from coaches and athletes. Koreans prefer quiet yoga classes, stretching (stretching), gymnastics.
We have this version of the diet is not as popular as the Koreans. The measured and unhurried habitual for Eastern culture did not take root in our latitudes. Reviews of this variant diets are rarely left, but, in most cases, positive. The right and “healthy” products lead to a general improvement and well-being already in the first week. For a month, such a diet takes an average 5 kilogram, of which only a small part is water. Therefore, the results will be happy for a long time. Those who are reluctant to wait, will like the short Korean diet.
The second option is designed for incomplete two weeks. The course will last 13 days and will consist of a curtailed low-calorie diet. The list of authorized products remains the same:
- vegetables in any form;
- brown rice, bulgur, chickpeas;
- lean fish and meat;
- natural spices and herbs;
- unsweetened drinks.
The main focus of the menu should be on vegetable food. In contrast to common Western practices, pickled vegetables are allowed here, without which Korean cuisine is impossible. Everything that sellers offer in Korean shops in our markets is suitable for this diet.
Meat and fish can be eaten once a day. A prerequisite for this diet is the rejection of salt (only in the form of soy sauce and marinade) and sugar. This exception plays a significant role in future weight loss, as these components greatly inhibit the process of weight loss. Sugar once a day can be replaced with honey, but only for drinks. Spicy and sour spices give non-salty dishes a vivid taste.
Once a day, a dish of permitted cereals must be present on the table. In the classic version of this technique, those who lose weight eat only rice, but over time, the diet has found additions to adapt to Western users. In addition, the additional variety in the menu does not hurt to increase the useful components.
Anything that is not included in the list of acceptable – is prohibited. In addition to salt and sugar, you need to exclude:
- fatty and fried;
- fast food;
- flour (sometimes toast for breakfast);
- sweets and pastries;
- carbonated drinks;
The nutritional scheme is very similar to another popular technique – the Japanese diet. Three meals are supposed per day. Each serving should be placed in a small plate or saucer. Breakfast is very light, and dinners are sometimes replaced with regular fruits. The amount of carbohydrates is greatly reduced, so those who are engaged in heavy physical labor or sports need to add a little red meat, seafood or fish to the menu.
Every morning should start with a glass of water with ginger and lemon. In clean warm water, squeeze a slice of lemon and grate a little fresh ginger root. Such a drink will start the digestive system, accelerate the process of burning fat and charge with vigor. You need to drink it on an empty stomach, and have breakfast after 20-30 minutes.
In addition, the eastern method recommends washing down the food with one glass of water. Thus, Korean women significantly reduce the amount of food itself, filling the stomach half full of water.
Menu for the week of the Korean diet
The first day
Breakfast: any hot drink without additives.
Lunch: pickled asparagus beans, 100 of brown rice.
Dinner: fresh vegetable salad, a piece of boiled white fish.
Breakfast: green tea or unsweetened coffee.
Lunch: bulgur, half sweet pepper.
Dinner: fruit salad without dressings.
The third day
Breakfast: whole grain toast, green tea.
Lunch: boiled rice, a slice of chicken.
Dinner: pickled (or boiled) cauliflower.
Breakfast: unsweetened coffee.
Lunch: Korean carrots, boiled egg.
Dinner: boiled shrimp, natural juice.
Breakfast: coffee with dried bread.
Lunch: seaweed, a glass of juice or compote without sugar.
Dinner: white fish, celery and greens salad, seasoned with sesame oil.
Breakfast: tea or coffee without sugar.
Lunch: a piece of boiled beef, rice porridge.
Dinner: stewed zucchini, a glass of apple juice.
Breakfast: unsweetened coffee.
Lunch: 100 g boiled chickpeas (can be replaced with rice), pickled beets.
Dinner: chuka or seaweed, tomato juice.
After the seventh day, the menu is repeated in reverse order. On the eighth day, we have the menu of the sixth day, on the ninth, the fifth, and so on. After the thirteenth day, a gradual withdrawal from the diet follows.
Results and exit from the diet
Immediately lean on high-calorie foods is dangerous, as this can affect the gastrointestinal tract. The volumes of servings and their caloric content should increase step by step. In order not to recapture lost kilograms, it is recommended to permanently limit the intake of salt and sugar in any manifestation.
In the first couple of days after the program, the list of acceptable products will remain the same, but the portion sizes need to be slightly increased. Also, it is recommended to introduce light breakfasts and snacks in the form of nuts, dried fruits and fresh fruits. Fried can be added on the fifth or sixth day after the diet, but in small quantities. At the last stage of the exit, you can eat fresh bread, in order to maintain its forms it is better to limit it or replace it with diet bread.
According to the reviews of the Korean diet, the results of this technique are quite large, but they can be obtained only with strict adherence. For the entire course is lost to 10 kilograms of excess mass. If you do not give up salt and sugar, these figures are reduced by 2,5-3 kg. If the initial weight was not too critical, the results will be less.
Contraindications to diet
Strict diet and poor menu are incompatible with a number of diseases. This primarily concerns people with digestive problems (ulcers, colitis, enteritis, acidity, gastritis). A small amount of food can cause aggravations in case of ulcers and gastritis. The abundance of hot and sour spices and seasonings is also undesirable for a sick digestive system.
The correction of the daily menu is bad for people with kidney and liver diseases. If the desire to try a new technique is irresistible, the consultation of a specialist will be required. The same applies to patients with impaired blood formation and diabetes.
Rigid techniques are strictly contraindicated in anorexia and bulimia. In the first case, such experiments can end very badly. When manic desire to constantly lose weight, you need to consult a psychologist, psychiatrist or psychoanalyst.
In the case of diagnosed mental disorders of any direction, strict diets are also prohibited, as they can worsen the patient’s condition.
Advantages and disadvantages of Korean slimming
The first diet is absolutely safe and fairly balanced. The menu contains all the necessary components of the body, which allows you to get the maximum benefit from food. There is no strict framework, therefore it is applicable absolutely for all. Weight loss is slow, so the skin will not suffer from changing forms, and the body will not experience stress.
The only drawback of a long procedure is a long wait for results. As a rule, losing weight tend to choose rapid methods that allow you to quickly correct the figure.
Due to the significant limitation of the amount of food in a short diet, it is very difficult to follow this technique. Not always hard to limit the diet can lead to positive results. Losing weight in this way noted that very few people manage to withstand the entire course without breaking down. Even a healthy person can become a gastroenterologist patient from such food deprivation.
Too trimmed diet makes a short diet inaccessible for athletes with heavy loads. Also its disadvantage is a fairly wide list of contraindications. The effectiveness of the program can quickly fade away, as is often the case with hard diets. Stress caused by the body in the course of losing weight may be reflected in the future in the form of additional kilograms.
Conclusion: choosing between a quick and gentle way, it is better to give preference to the one that does not harm. Korean diets are not much different from all the others. The basis of the eastern practice of body shaping is based on the same principles: good nutrition, a little sport and responsibility for your appearance.