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Korean Diet Plan Explained With A Meal Plan

Kpop idols are well-known for their slim, healthy bodies. Since they dance and work out daily, their physical appearance plays a primary role in their job, and many people look up to them for that.

Kpop idols follow a rigorous but healthy kpop diet. According to Healthline and other authoritative sources, their nutrition style helps lose weight and ton the body. Some people claim the kpop diet also cleans your skin and optimize your overall health.

But what is the kpop diet, and what is its meal plan? What are its benefits? How many times should you exercise a week? Let’s dive into it.

What Is the Korean Kpop Diet?

As the name suggests, it’s based on traditional Korean cuisine, which is rich in fruit, steamed vegetables, fish, rice, and soy. At its core, this diet primarily relies on whole and minimally-processed foods. As a result, it minimizes the intake of sugary and fat-rich foods, which is crucial for weight loss.

You’ll lose weight and keep it off almost without noticing by modifying your nutrition habits. The best part is you don’t have to give up on flavorful foods or face hunger to meet your goals.

Asian Diets

The Asian diets are well-known for being among the healthiest. Many health conditions like heart disease, cancer, or diabetes are not as common in Asia as in the United States and other Western countries. Researches believe the plant-based diet they follow plays a major role in contributing to these low diseases rate.

Each region adjusts its nutrition habits to cultural and physical differences. The climate, agriculture, and availability of certain foods differ from one country to another. Each region may have its unique healthy way of eating, but Asia stands out.

* The Asian diet is rich in fiber, vitamins, minerals, and antioxidants.
* At the same time, it’s low in saturated and total fat.
* It’s relatively low in dairy and meat consumption, opting for legumes and seeds to obtain proteins.

Kpop Diet Food Basics

* LOW FAT. As mentioned, typical Korean cuisine doesn’t include heavy fat meals. Instead, steamed vegetables and even meats are preferred.
* LOW-PROCESSED FOODS. Stay away from McDonald’s and other processed and fast-food restaurants. Try to cook your own meals and make them as natural as possible.
* NO SUGAR. At least not added sugar! If you have a sweet tooth, it may be hard to stick with this rule. Try sweeteners instead, or enjoy the natural sugar in fruits.
* WHOLE FOODS. When possible, opt for whole foods instead of white grain. Refined grains lack nutrients and fiber compared to whole ones, and they’re worse for your weight loss.
* LESS RED MEAT. The kpop diet relies heavily on chicken and fish to obtain animal proteins. You still can have read meat here and then.
* SOY-RICH FOODS. Good options are edamame, textured soy, or tofu.
* PLENTY OF WATER. You might be tired of hearing the “stay hydrated” advice, but it’s the easiest habit you can adopt for a healthier life. Drink at least 8 glasses a day, and notice your skin glowing more than ever and your hunger levels decreasing.

Meal Days Examples

So, this is what a day on a Korean diet could look like:


* BREAKFAST: Fruit smoothie without added sugar
* LUNCH: Salad with chicken as the protein source
* DINNER: One sweet potato + one boiled egg


* BREAKFAST: Yogurt + fruit of your choice
* LUNCH: Textured soy with vegetables and chicken
* DINNER: Salmon or another fatty fish + 2 boiled eggs

The kpop diet recommends you avoid snacks, as they’re additional calories you don’t necessarily mean. But have at least 3 daily meals to stay healthy. If you still want to have a morning snack, consider black coffee or a latte with milk instead of cream.

If you can’t switch to such a meal plan right away, do it in baby steps. Begin increasing your water intake and reducing your soda intake. Then add a piece of fruit instead of your regular afternoon snack, and so on. The change doesn’t have to be immediate. In fact, you should take your time to adapt if you seek long-term results!


If you’re used to eating high-fat and sugary foods, you’ll lose weight easily once you stick to a kpop diet. But losing weight comes down to one formula: CICO (Calories In – Calories Out).

If you burn more than you consume, you’ll lose weight. On the contrary, you’ll maintain or even gain if your consumption exceeds the number of calories you burn.

But here are some good news: You burn calories even if you do nothing! Calculate your Basal Metabolic Rate (BMR) – it’s the number of calories you burn daily simply by performing functions like breathing or sleeping. You only need a 500-calorie deficit per day to achieve your weight goals and maintain them!

Low-Calorie Dense Foods

These meals are the perfect way to achieve your CICO goals. “Dense” stands for being foods that fill you up, and thus you don’t have the urge to overeat. On the contrary, meals with lots of sugar and calories don’t fulfill your hunger, and you end up eating more than intended.

Here are examples of low-calorie dense foods. Include them in your diet, and not only will your hunger decrease, but your mood will improve, and you’ll feel better overall.

* Most GREEN VEGETABLES as their mainly made of water and fiber,
* LEAN PROTEINS like chicken, white fish, and turkey.
* WATERY FRUITS like berries or watermelon.
* EGGS, especially when combined with vegetables.
* REDUCED-FAT MILK AND YOGURTS without added sugar.
* SUGAR-FREE DRINKS like coffee or tea.
* NATURAL STARCHY CARBS like potatoes or legumes, especially when cooked, as they fill with water.


Last but not least, exercise is a huge part of any diet. Without going any further, kpop idols train every day, whether dancing, doing cardio, or bodybuilding.

The good thing about exercise is there’s an activity for you, no matter what you enjoy; walking, running, dancing in a fitness class, or cycling for miles and miles. You don’t have to do what others say, but what brings you joy!

Aim to exercise at least 2-3 days a week. If you can’t because of work or routine, try to add small workouts, like taking the stairs instead of the elevator or walking to the office.

Hopefully, these tips and nutrition facts helped you understand better the kpop diet and its foods. Include these habits slowly, and you’ll experience a boost in your health and body!