Brenda Khan
K-pop idols are known for their strict and often extreme diets, which have shocked fans. These diets are often temporary measures to achieve rapid weight loss before a performance or comeback. While some idols eat healthily and exercise regularly, others resort to harsh fad diets that can be unsustainable and unhealthy. These extreme diets include very low-calorie meals, such as eating only tofu, chicken breast, or even ice cubes, and can lead to unhealthy weight loss practices and long-term health issues. It's important to remember that K-pop idols' working hours and exercise routines are intense, and their diets may not be sustainable or safe for everyone.
| Characteristics | Values |
|---|---|
| Calorie Intake | Very low-calorie diets (VLCD) of 800 kcal or less per day. Some idols eat as little as 500 kcal per day. |
| Meal Frequency | Some idols eat only one meal every other day or practice intermittent fasting, eating only during specific hours of the day. |
| Food Types | Tofu, chicken breast, eggs, milk, sweet potatoes, bananas, vegetable salads, brown rice, red bean jelly, ice cubes, coffee, and water. |
| Exercise | Intense and frequent exercise, including running and dancing, is often paired with these diets. |
| Sustainability | These diets are not sustainable in the long term and can cause health problems and side effects. |
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What You'll Learn
Extreme diets: ice cubes, water, coffee, or tofu only
K-pop idols are often subjected to extreme diets to maintain a certain size or to lose weight in a short period. These diets are often too low in calories and can be harmful to the body and mind. One such extreme diet is eating only ice cubes, which was reportedly followed by IU when she was asked to lose 7kg in 7 days. This diet plan has been imitated by many people and has shown successful weight loss, however, it is not sustainable and can be dangerous.
Another extreme diet involves eating only tofu, as shared by Changmin from KBS' "Star Life Theater." He lost 18 kilograms in three weeks and about 30 kilograms in six weeks by eating only two blocks of tofu and running six hours a day. While this diet may lead to rapid weight loss, it lacks nutritional balance and may not be sustainable in the long term.
Some K-pop idols also resort to liquid diets, such as excessive coffee consumption paired with very low-calorie meals. EXO's Xiumin followed this approach and drank excessive amounts of coffee, leading him to drop to his lowest weight. Similarly, some idols may rely solely on water to lose weight, which can be unhealthy and unsafe.
It is important to note that these extreme diets are not recommended for long-term weight loss or maintenance. They can lead to nutrient deficiencies, disrupt body functions, and cause unwanted side effects. A healthy and sustainable approach to weight loss involves a balanced diet, proper nutrition, and regular exercise. Additionally, it is crucial to seek professional advice before starting any diet or exercise regimen to ensure safety and effectiveness.
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Very low-calorie diets (VLCDs)
VLCDs are not recommended for everyone and should only be followed under medical supervision. They are generally safe for people with a BMI greater than 30 and are prescribed when other eating plans and weight-loss attempts have failed. VLCDs are also not recommended for pregnant or breastfeeding women, children, teens, and older people due to potential side effects, pre-existing medical conditions, or medication needs.
VLCDs can be in the form of liquid protein shakes or meal-replacement bars, or they can include lean proteins such as fish and chicken. It is important to ensure adequate nutrient intake while on a VLCD, as unmonitored VLCDs with insufficient or unbalanced nutrients can lead to serious health risks, including cardiac arrest and sudden death.
VLCDs should be paired with specialty foods to prevent nutrient deficiencies, and patients should consult with a healthcare provider or registered dietitian to ensure they are receiving proper nutrition. VLCDs are not a long-term solution as they are too low in energy and nutrition, and it is important to change one's lifestyle, commit to healthy eating, and engage in regular physical activity after discontinuing the diet.
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One meal a day (OMAD)
The OMAD diet in the K-pop world came to light when Dasom, a singer-turned-actress and former member of the girl group Sistar, revealed that she ate only one meal a day at around 4 pm to maintain her weight. She also stated that she was doing weight and aerobic exercises. Other K-pop idols who have reportedly followed the OMAD diet include Gain of Brown Eyed Girls, Hani from EXID, and EXO's Xiumin, who took the diet to the extreme by eating only one meal every other day.
The OMAD diet is a form of extreme calorie restriction, with K-pop idols consuming less than 800 calories per day. This type of diet was introduced in the 1970s to promote rapid weight loss. While it may lead to quick weight loss, it is important to note that it can have negative consequences on physical and mental health. Eating too few calories can disrupt body function and lead to nutrient imbalances, affecting an individual's basal metabolic rate (BMR). BMR is the energy required by the body to perform basic functions like breathing, blood circulation, and brain function.
Additionally, long-term restrictive diets can affect an individual's metabolism, making it more challenging to maintain weight loss. Research has shown that people who are at a normal weight and try to lose weight through dieting are likely to experience weight gain in the future. Constant restriction can also lead to an unhealthy relationship with food, with an individual's life becoming preoccupied with eating and thinking about food.
While the OMAD diet may be tempting for those looking to lose weight quickly, it is important to prioritize health and sustainability over extreme measures. A healthy weight loss journey should focus on a balanced diet and regular exercise, rather than harsh and restrictive diets that can lead to negative physical and mental health consequences.
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Intermittent fasting
This method of dieting is based on the idea of managing your glucose spikes throughout the day. When you eat, especially foods high in calories or junk food, your glucose spikes, causing your body to produce insulin. If this occurs too frequently, your body can become desensitised to insulin. Therefore, eating less often can help to reduce glucose spikes.
There are several ways to practice intermittent fasting, including the 12-hour fast and the 5:2 diet. The 5:2 diet involves consuming only 500-600 calories on two non-consecutive days of the week and eating normally for the other five days. This reduction in the eating period can contribute to weight loss over time.
It is important to note that hunger is the main side effect of intermittent fasting, and you may also experience weakness and reduced brain performance. It is recommended to consult a doctor or dietitian before starting this or any other diet to ensure it is right for you.
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Healthy eating and exercise
While the K-pop diet is associated with extreme weight loss methods, it is important to remember that these methods are not sustainable and can be harmful to your health. A healthy approach to weight loss involves making gradual changes to your eating habits and incorporating regular physical activity into your routine.
Firstly, it is important to understand that everyone's body is different, and a healthy weight for you may not be the same as someone else's. A healthy weight is one that allows you to feel energised and healthy, and does not interfere with your daily life or put you at risk for weight-related health issues.
Healthy eating involves ensuring you are getting a balanced diet with all the nutrients your body needs. This includes a variety of fruits and vegetables, lean proteins, healthy fats, and complex carbohydrates. It is also important to pay attention to portion sizes and not restrict your calorie intake too much, as this can lead to nutritional deficiencies and health issues. A general guideline is to aim for a calorie intake that is lower than your basal metabolic rate (BMR), which is the minimum number of calories your body needs to perform basic functions. However, it is important to note that everyone's BMR is different and depends on factors such as age, gender, muscle mass, and physical activity level.
In addition to a balanced diet, regular physical activity is important for maintaining a healthy weight and overall well-being. This can include activities such as walking, jogging, swimming, or dancing, and it is recommended to aim for at least 30 minutes of moderate-intensity exercise most days of the week. Incorporating strength training and stretching into your routine can also help to improve your overall fitness and flexibility.
It is also important to remember that weight loss takes time, and it is not healthy to try to lose weight too quickly. A slow and steady approach, such as making gradual changes to your diet and incorporating exercise into your routine, is more likely to lead to long-term success and a healthier relationship with food and your body.
While the K-pop diet may be effective for rapid weight loss, it is important to prioritise your health and well-being by adopting sustainable and healthy habits that will benefit you in the long run.
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Frequently asked questions
K-pop idols have been known to follow various extreme diets to lose weight. One of the most extreme diets is the "ice cube diet", where the idol only consumes ice cubes and spends most of their time in the gym. Another extreme diet is the "coffee diet", where the idol only drinks coffee and eats once every two days. Other extreme diets include eating only tofu, red bean jelly, or yanggaeng, and drinking lots of water.
Yes, some K-pop idols have adopted healthier habits to maintain their weight. Xiumin from EXO, for example, now follows a healthier routine that includes morning exercise and eating healthy meals within four-hour gaps. IU, a South Korean singer, now focuses on eating right and doing yoga to stay fit.
K-pop diets are often highly restrictive and may not provide adequate nutrition, which can lead to long-term health problems. These diets can also be unsustainable and cause insomnia, anxiety, addiction, and an increased risk of heart attacks, strokes, and seizures. It is important to remember that K-pop idols have intense practice schedules and burn a lot of calories, so their diets may not be suitable for everyone.
