How Korean Lose Weight Fast | 11 Korean Weight Loss Tips!

by Jih Yun

Wondering how K-pop idols are so skinny and how Korean lose weight fast? Here are Korean weight loss tips that can help you in your weightloss journey. Check it out!

Whoever travels to Korea will rarely see fat people walking around. Koreans prefer eating well-balanced meals which consist of protein, carbs, and fat as everyone should educate themselves about how much carbs and fats are enough.

Many people make mistakes regarding choosing a balanced diet for them. However, Koreans are very cautious in making such mistakes and tend to be picky while choosing a diet plan. Their expectations are focused on eating fewer calories than the daily amount of calories which usually leads to eating the correct amount. These vegetables are served with almost every meal and are the best for both flavors and keeping one healthy. 

Sure there are some fried foods that Korean people eat. However, most of the time, Koreans avoid eating oil. 

Koreans use many tips and tricks to lose weight so fast. A person could lose unwanted fat and extra weight by following the Korean diet plan. Not only would a person lose weight, but also, he will feel a significant change in his health. The best thing about the Korean diet plan is that it is not expensive at all. It is so simple and affordable.

How Korean Lose Weight Fast 

High vegetable intake

The Korean diet contains a high vegetable intake, which helps them lose weight. Vegetables carry fibers and nutrition, which improves a person’s metabolism and helps them lose weight.  Korean cuisines use many vegetables such as cucumbers, zucchini, and mushrooms. They contribute a lot in reducing your appetite and arousing a feeling of fullness.

Vegetables play a pivotal role in dieting as they are very fibrous and speed up the fat loss process by permitting us to feel more fulfilled without consuming extra calories.

Kimchi is one of the popular veggie dishes that contribute to weight loss and maintaining a healthy lifestyle. It uses cabbage, radish, spring onions, garlic, and ginger. Vegetables and fruits have more nutrition and fewer calories than anything else.

Stay Hydrated

Koreans tend to stay hydrated to stay fit and slim.  According to Melina Jampolis, an internist and board-certified physician nutrition specialist, water can promote feelings of fulfilled appetite. It stretches the stomach and sends signals of satiation to the brain. Water consumption before eating could reduce food intake. Finally, it helps in weight loss.

READ ALSO  10 Heartbreaking Korean War Movies You Have To Watch This Year

Detox Water is also very popular in Korea. Mint, lemon, and cucumber in water give an extra boost to the body and help the digestive system.

When we consume high water content, not only do we absorb nutritional value from the meal, but also we use only fewer calories.

Walk Around

Koreans tend to be slim and fit by walking around 2-3 miles. Public Transportation in Korea is quite expensive, so people prefer to walk on foot from 1~ 5 miles a day to commute errands. (Average is about 2.5 miles per day) which helps them burn calories. 

Most people living in Seoul use public transportation. Many of them are not in trains and buses. They take the stairs. A typical adult in Seoul completes his 10,000 steps a day just by traveling and performing daily activities

Think of how you can incorporate more walking into your daily life.

Portion Control

Portion Control means choosing a certain quantity of meals to control your diet. Koreans use a simple trick of employing measuring cups which help them in controlling their diet.

When you consume meals in large quantities, more calories will soak up in the body that later becomes fat. The Korean diet presents a variety of food items in small quantities. Koreans execute portion control well and replace fatty ingredients with healthy meals like vegetables and meat. It eventually leads to a calorie deficit.

For instance, Koreans prefer consuming half a bowl of rice with the soup. They give up fatty meats and switch over to fish or chicken. 

Various Recipes Based on Rice and Grains

Koreans do not like eating huge blobs of meat like western people. In Asian Countries like Korea, rice and grains are the centers of the meal. Our body needs carbs and fiber, and grains carry both. Fibers are best for weight loss. 

The main cooking method of a Korean meal is grilling, steaming, and boiling different types of grains, rice meat, and vegetables. 

More Fermented Foods

Consumption of fermented vegetables is helpful in weight loss. Fermented food produces many nutrients and fiber in your body which subsequently help in losing weight. Fermented cabbage is also known as kimchi, provides additional prebiotic food for our digestive system

READ ALSO  Here Are The 10 Classic Korean Web Series on Netflix To Watch In 2022

Fermented food and weight loss are connected in many ways:

• Gut bacteria act on the management of body weight.

• Generation of acetic acid in the fermentation process helps in reducing body fat 

• Consuming strains of Lactobacillus (found in kimchi) also lead to weight loss

• kimchi makes your immune cells more active, boosting your energy levels.

Check out Korean drinking yogurt.

More Fish and Less Red Meat

“Fish is the best source of complete protein, which is important to help you feel full when you are trying to lose weight,” Jinan Banna, Ph.D. says. It can help stop overeating. A diet that is insufficient in protein may leave you feeling hungry, and you could end up eating extra food. You can cook fish in different ways without adding excessive fat and calorie-rich ingredients like cheese and creams.

Home-Cooked Meals

According to researches, Korean cook food at home as a warm gesture. However, that way, they could keep track of their calories and maintain their healthy diet. By preparing a meal at home, Koreans prevent themselves from consuming fast food, which keeps them slim and fit. Homemade meals allow you to control portions, value, quality, nutrition, hygiene, and food safety. 

Medicinal Herbs

Koreans promote eating minimally processed food and medicinal herbs that have significant effects on weight loss. Garlic is rich in B6 and C which help in burning fats. Ginger also helps in cleansing blood and digesting food which finally leads you to lose weight and become fitter. 

Medicinal herbs not only contribute to weight loss but also play a vital role in maintaining and improving your health conditions. These herbs have disinfectant properties and provide a soothing effect on the body.

Fitness as a Blooming Industry

Fitness is also a rising industry in Korea and is helping more of the population with proper methods of exercising such as resistance training and weight lighting. All you need are a couple of dumbbells and a little part of your day.

Ray Yang, a celebrity trainer stated during a body show that women would starve in past to lose weight. Now they exercise. The reason for this blooming industry is that Koreans are sometimes sensitive to the nutritional contents and calories of the food.

The principle of Korean diets depends on the food that is low in carbs as their culture is full of delicious meats and green vegetables. Korean philosophy to a healthy diet is to cut down the amount of oily which make them lose weight naturally. 

Ingredients Koreans to Avoid to Maintain a Healthy Diet 

Usually Korean food is very healthy and it offers many diet plans that have very small amounts of fatty items. However, there are some meals that contribute to making you fat. For instance, wheat, dairy products, oils, processed food etc.

  • Wheat
READ ALSO  Why Are Koreans Tall? Unexpected Reason Behind Why Koreans Are Taller!

Food that contains wheat is not common among Koreans. For instance, pasta, bread, cereals, and wheat flour. Wheat contains a high level of super starch known as amylopectin A, which plays a role in increasing starch in the body. It subsequently leads to weight gain. Koreans prefer eating a well-balanced diet that consists of protein and carbs instead of eating wheat-based meals. 

  • Dairy

Koreans avoid consuming dairy products for weight loss purposes. Dairy products such as yogurt, milk, ice cream, and baked goods contain estrone hormones, which contribute to weight gain.

  • Oily Food Items

Greasy food items are very high in calories, trans fats (bad fats) which lead to weight gain and obesity. Fatty Food contains fatty meat, sauces, and meals fried in oil. Koreans do consume fats but they prefer good and unsaturated fats.

  • Highly Processed and Sugary food

Highly processed and sugary food contributes a lot to increasing weight. Koreans avoid adding such meals to their diet. Sugary products increase blood sugar and produce insulin and leptin resistance. All of these contribute to excess body fat.

Sugar is also a source of empty calories and low nutrition, which play a significant role in weight gain.


In Korea, people tend to focus more on dietary control and functional food consumption as weight control strategies from the past decade. Their meals contain a lot of fiber, limited snacks, and low sugary products. All these factors allow them to keep themselves fit and slim.

Koreans eat healthy meals that help them control the number of calories they intake, their activity level is high due to their lifestyles, and they look for workout that builds muscle and keeps them healthy. 

A person should make sure to apply these same habits and dietary plans into their lives to see a huge difference in how they look and feel.

Also Read

  1. Are Korean Beauty Products Safe
  2. Why Koreans Have Beautiful Skin

You may also like

You cannot copy content of this page