If you have difficulty losing weight, you may have to change your gear.
A Korean doctor has been designed a four -week metabolic restoration program that has gone viral depending on the statements caused by rapid weight loss. The switching diet focuses on intermittent fasting, heavy protein foods and intestinal optimization to promote fat burning and preserve muscle mass.
“For the end of week 1, I noticed less swelling and better digestion,” he recently shared an intestinal health blogger. “For week 4, I was depressed [4.5 pounds] Or body fat, he felt more energized and experienced surprising mental clarity. “
How diet works
The interruption diet is the creation of Dr. Park Yong-Woo. The obesity researcher wrote a book about it about seven years ago.
Each of the four weeks represent a different phase of the program.
Protein is emphasized through the time because it is essential for muscle growth and repair. Caffeine, alcohol, processed foods and sugar should be notified, while carbohydrates are well in moderation.
Removing carbohydrates allows the body to enter a state of ketosis, potentially reducing intestinal inflammation.
The fiber in the vegetables adds volume to the feces, which facilitates number 2, while some investigations suggest that intermittent fasting can increase energy levels.
Week 1
This week’s goal, divided into two parts, is to detoxify and restore the intestine.
Participants must drink protein four times a day during the first three days, take probiotics early in the morning with an empty stomach and walk at least one hour a day.
Yogurt, tofu and simple vegetables, such as cabbage, cucumbers and broccoli, are allowed if their hunger persists.
This plan continues for lunch low in carbohydrates and high protein with fish, chicken, tofu, boiled pork, beef or low -fat eggs or eggs to the routine. Flour, dairy and coffee are not allowed.
Week 2
The intermittent fasting, which involves limiting feeding to a specific time window, begins this week.
Fast for a 24 -hour period, preferably from early dinner to the snack the next day, so fasting can break with a high protein dinner.
The daily alignment is two protein shakes, a low carbohydrate lunch such as rice, vegetables and a protein and a non -carbohydrate dinner such as vegetables and a protein.
A handful of nuts, white rice, legumes and a cup of black coffee a morning increase the thumbs.
Muscle recovery is the high intensity exercise of AIM-EVOID in fast days.
Week 3 and 4
The last two weeks are about improving fat burning when extending fasting periods and adding flexibility to low carbohydrate meals.
Week 3 requires two non -consecutive fasting periods of 24 hours, while week 4 requires three.
Continuous consuming two milkshakes a day and two low carbohydrate meals. Pumpkins, cherry tomatoes, chestnuts and berries can eat sweet potatoes and bananas for exercise.
After finishing the program, keep the results with a 24 -hour fast and a 14 -hour fast once a week.
Before starting the ignition diet
A doctor should be consulted before starting any diet plan.
Because the ignition diet limits caffeine intake, participants can notice withdrawal symptoms, such as headaches, fatigue and irritability.
Eating the same food can also become repetitive. A Tiktok user said last month that he left the program after five days because while throwing pounds, he got tired of protein smoothies.
And the pros and cons of intermittent fasting are still ironing. For example, a study of 2024 found that restricting food less than eight hours a day increases the probabilities of death due to cardiovascular disease compared to food in a 12 to 16 hours window.