For those who’re struggling to shed pounds, chances are you’ll want to change gears.
A Korean physician has devised a four-week metabolic reset program that’s gone viral primarily based on claims it causes speedy weight reduction. The Swap-On Weight loss program focuses on intermittent fasting, protein-heavy meals and intestine optimization to advertise fats burning whereas preserving muscle mass.
“By the tip of Week 1, I seen much less bloating and higher digestion,” a intestine well being blogger not too long ago shared. “By Week 4, I used to be down [4.5 pounds] of physique fats, felt extra energized and skilled stunning psychological readability.”
How the eating regimen works
The Swap-On Weight loss program is the brainchild of Dr. Park Yong-Woo. The weight problems researcher wrote a e-book about it over seven years in the past.
Every of the 4 weeks represents a special section of this system.
Protein is emphasised all through as a result of it’s important for muscle progress and restore. Caffeine, alcohol, processed meals and sugar ought to be prevented, whereas carbs are OK carefully.
Limiting carbs permits the physique to enter a state of ketosis, probably decreasing intestine irritation.
Fiber within the veggies provides bulk to stool, making it simpler to go No. 2, whereas some analysis suggests intermittent fasting might enhance vitality ranges.
Week 1
This week’s aim, divided into two elements, is to detox and reset the intestine.
Contributors ought to drink protein shakes 4 instances every day for the primary three days, take probiotics very first thing within the morning on an empty abdomen and stroll at the least an hour a day.
Plain, unsweetened yogurt, tofu and veggies reminiscent of cabbage, cucumbers and broccoli are allowed if starvation persists.
This plan continues for the next 4 days — besides a low-carb, high-protein lunch that includes fish, rooster, tofu, boiled pork, low-fat beef or eggs is added to the routine. Flour, dairy and low aren’t permitted.
Week 2
Intermittent fasting, which entails limiting consuming to a sure time window, begins this week.
Quick for one 24-hour interval, ideally from early dinner to the following day’s afternoon snack, so the quick might be damaged with a high-protein dinner.
The every day lineup is 2 protein shakes, a low-carb lunch like rice, greens and a protein and a no-carb dinner like greens and a protein.
A handful of nuts, white rice, legumes and one morning cup of black espresso get the thumbs up.
Muscle restoration is the goal — keep away from high-intensity train on quick days.
Weeks 3 and 4
The final two weeks are about enhancing fats burning by extending fasting durations and including flexibility to the low-carb meals.
Week 3 calls for 2 non-consecutive 24-hour fasting durations, whereas Week 4 requires three.
Proceed consuming two shakes a day and two low-carb meals. Pumpkins, cherry tomatoes, chestnuts and berries might be eaten — save candy potatoes and bananas for post-exercise.
After ending this system, keep the outcomes with a 24-hour quick and a 14-hour quick as soon as every week.
Earlier than beginning the Swap-On Weight loss program
A health care provider ought to be consulted earlier than starting any eating regimen plan.
As a result of the Swap-On Weight loss program limits caffeine consumption, individuals might discover withdrawal signs reminiscent of complications, fatigue and irritability.
Consuming the identical meals may also get repetitive. A TikTok person mentioned final month that she stop this system after 5 days as a result of whereas she shed kilos, she received sick of the protein shakes.
And the professionals and cons of intermittent fasting are nonetheless being ironed out. For instance, a 2024 research discovered that proscribing consuming to lower than eight hours a day will increase the percentages of demise from heart problems in comparison with consuming in a 12- to 16-hour window.
