Skip to content

Korean diet for weight loss

Currently, in the West, the Korean diet has become very fashionable among those who want to lose weight. It is not a “miracle diet” , but a healthy eating plan that allows you to take care of your health and maintain a good body weight . South Korea is today one of the countries in the world with the longest life expectancy and, in addition, its obesity rate is very low compared to that of other developed countries.

That is why the Korean diet enjoys a great reputation and popularity worldwide. An eating plan with slimming properties, in which all the food groups have a place. It is important not to take any plan of this type to the extreme because it could lack essential nutrients for the proper functioning of the body and, therefore, lead to health problems in the medium and long term.

What is the Korean diet?

Here we explain the basic principles on which the Korean diet is based. As we have pointed out, it is a very healthy eating plan, in which all food groups have a place. It is therefore a fabulous option to lose weight without putting your health at risk.

Great consumption of vegetables

One of the fundamental concepts of this diet is the high consumption of fresh vegetables, which, together with rice, form the basis of diet in South Korea. Foods with great properties and health benefits that are also very low in calories.

Some of the most commonly eaten vegetables are as follows.

  • Potatoes: potatoes are very rich in vitamin B6, an essential nutrient for cell renewal and which also keeps the nervous system in perfect health. Its high content of manganese, potassium and vitamin C also improve brain functions. It also improves intestinal transit thanks to its fiber content.
  • Mushrooms: in relation to mushrooms, they are one of the most nutritious foods that exist. They are rich in phosphorus, iron and potassium, so that they stimulate both central and nervous activity in the body. Highly recommended in weight loss diets.
  • Green leafy vegetables: these types of vegetables contain chlorophyll, a substance that helps in the detoxification of the body and, in addition, protects the immune system. With a high content of vitamins and minerals, they help in weight control since they have hardly any calories.
  • Tomatoes: some studies have shown that frequent consumption of tomatoes reduces the risk of stroke. In addition, they lower cholesterol, thus minimizing the chances of suffering from cardiovascular diseases such as myocardial infarction .
  • Carrots: As for carrots, they are a type of vegetables with both mineralizing and vitaminizing properties. In addition, they are digestive and diuretic.

Low meat consumption

In the vast majority of Western countries, meat constitutes the main food base. But this is not the case in South Korea, where it is considered a secondary food. That is why their diet has a lower fat content .

Thus, red meat is replaced by fish and shellfish . Foods with a high content of Omega 3 and quality proteins. Omega 3 is a type of polyunsaturated fat that reduces bad cholesterol or LDL and also has a great anti-inflammatory effect. It is therefore considered very beneficial for the prevention of cardiovascular diseases, as well as to increase both physical and mental performance. Some of the fish with the highest content of Omega 3 fatty acids are: salmon, cod, herring, mackerel and tuna.

Of course, the consumption of meat is by no means prohibited, although it is not as abundant as in Western diets. In addition, the way of preparing the meat is also different; It is always prepared roasted or baked, minimizing the amount of fat.

No to refined flours

Refined flours have very little place in the Korean diet. In general, they are replaced by other much healthier options such as fruits or whole grains.


In relation to beverages, in the Korean diet herbal teas or infusions play a leading role. One of the most widely consumed beverages in South Korea is green tea , which has a great selection of health benefits.

  • Thanks to its high antioxidant content , it protects the body from free radicals , while preventing premature aging of both skin and cells.
  • Green tea helps purify the liver . Fundamental for the correct functioning of the organism since an excess of toxins can bring serious health disorders in the medium and long term.
  • In addition, this infusion has a laxative effect , so that it helps both prevent and combat constipation .
  • And finally, green tea, thanks to its high content of vitamins and minerals , notably strengthens the immune system, so that it is better prepared to fight diseases such as the flu or the cold.

Yes to spicy

Hot spices are a staple in the Korean diet. They promote the functioning of the metabolism, thus increasing energy expenditure .

Spicy is usually added to soups, one of the star foods in South Korea. They are very light and simple dishes to prepare, which combine a wide range of ingredients, thus providing a feeling of satiety.

Kimchi, one of the healthiest dishes in the world

Kimchi is a traditional Korean dish that is noted by many as one of the healthiest in the world thanks to its high content of vitamins, minerals, and probiotics.

It is a fermented food based on dehydrated Chinese cabbage that is served with garlic, ginger , fish sauce and peppers. Thus, it is a satisfying spicy dish with a very low caloric content.

Kimchi is very rich in protein, carbohydrates , calcium, and vitamins A, B1, B2 and C. Due to fermentation, the vegetables that make up the dish are easier to digest and the nutrients are more easily assimilated by the organism. As we have pointed out, it is a probiotic, so that it strengthens the defenses and regenerates the intestinal flora .


Just like any other healthy eating plan, water plays a huge role in the Korean diet. In addition to incorporating different herbal infusions, such as green tea, in South Korea they consume between two and three liters of water a day . This is precisely the amount that is recommended to be ingested among the adult population.

These are the main secrets of the Korean diet. When it comes to losing weight, there is no point in going for miracle diets that promise to lose several pounds in just a few days by eating just a few food groups. And it is that, once time has elapsed, despite having achieved the proposed objective, the so-called “rebound effect” arrives, in which even more kilos of those lost are recovered.

That is why it is so important to insist on the fact that it is best to opt for a healthy eating plan such as the Korean diet. It includes all the food groups, although the healthiest and most beneficial to health are of greater importance.

The Korean diet is a plan that can be followed indefinitely as it is very beneficial for the proper functioning of the body. A great option to lose weight in a healthy way, without putting your health at risk.

Website | + posts

Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

Leave a Reply

Your email address will not be published. Required fields are marked *