Dante Carrillo
K-pop idols are known for their rigorous training routines and intense dance performances. To keep up with their demanding careers, many idols have adopted strict diets to maintain their weight and health. The K-pop diet has gained attention for its effectiveness in weight loss and is based on traditional Korean foods, focusing on whole foods, lean proteins, whole grains, and fermented foods like kimchi. However, some idols have taken extreme measures to lose weight, such as consuming only one type of food or severely restricting their calorie intake, which has sparked concerns about their health and well-being.
| Characteristics | Values |
|---|---|
| Number of meals per day | 1 |
| Calories per day | 800 or fewer |
| Types of food | Only one type of food, e.g. bananas, sweet potatoes, cucumbers, or soy milk |
| Exercise | High volume |
| Sleep | Little to no sleep |
| Weight loss | 4 kg in 4 days, 7 kg in 7 days, 8 kg, or 10 kg in 1 month |
| Other | Ice cubes, water, unsweetened jelly, mineral water, red beans |
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What You'll Learn
Extreme diets
K-pop idols are known for their excellent physical shape, toned muscles, and low body fat. However, some idols have resorted to extreme diets to achieve or maintain their weight. These diets are not recommended and can be dangerous and unhealthy.
One example of an extreme diet is the "coffee diet", which Xiumin, a member of EXO, followed during promotions for "Growl" in 2013. T.O.P, a male idol, also struggled with his weight due to pressure from YG Entertainment. He started a dangerous diet that only consisted of unsweetened jelly, mineral water, and occasional red beans, along with excessive daily workouts.
IU, a girl group member, is known for her extreme diet, which consisted of only eating ice cubes when she was asked to lose 7kg in 7 days. In another instance, she reportedly ate just an apple, a sweet potato, and a protein shake for an entire day, along with daily exercise, causing her to lose 4kg in 4 days. Soyou, Dasom, and Hani are other idols who have tried extreme diets, eating just one meal a day and including a high volume of exercise to quickly shred body fat.
Some idols have also reportedly only drunk water for an entire day, while others have eaten extremely small portions or not eaten at all. These extreme diets are often temporary measures before a comeback and can lead to rapid weight loss. However, they can also have negative consequences, such as muscle mass loss, nutrient imbalance, and long-term health issues.
It is important to note that these extreme diets are not sustainable or healthy and should not be replicated. A healthy approach to weight management involves a balanced diet and regular exercise, without the need for harsh fad diets or extreme restrictions.
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Low-calorie diets
K-pop idols are known for their rigorous diets and fitness programs, which often involve low-calorie meals and extreme weight loss methods. While it is not recommended to follow the extreme diets of K-pop idols, as they can lead to health issues and nutrient deficiencies, it is possible to draw some insights from their approaches to dieting and make some general observations about low-calorie diets.
Firstly, it is important to note that K-pop idols have different approaches to dieting, and not all of them adhere to extremely low-calorie diets. For example, BTS member V has stated that he does not follow any particular diet and indulges in his favorite foods. However, he emphasizes the importance of not stressing while eating and enjoying the experience.
Nevertheless, low-calorie diets are prevalent among K-pop idols, and some have reported consuming 500 calories or less per day. For instance, Ailee, a famous K-pop idol, ate a banana for breakfast, one chicken breast for lunch, and a small vegetable salad for dinner to lose weight. Similarly, Soyou, an ex-girl group member, ate one meal a day and exercised to burn calories. She consumed four quail eggs without the yolk and a glass of milk daily. These diets are often referred to as "Very Low Calorie Diets (VLCD)" and provide 800 calories or less per day.
The extreme nature of these diets can lead to rapid weight loss, but they are not sustainable in the long term. K-pop idols may be able to maintain these diets temporarily due to their intense training programs and performances, which burn a significant number of calories. However, the average person should not attempt to replicate these extreme measures as they can be harmful to both physical and mental health.
One of the most famous low-calorie diets among K-pop idols is IU's diet, which involves consuming extremely low-calorie foods or even just ice cubes to lose weight quickly. This diet has been imitated by many people, but it is important to recognize that it is not a sustainable or healthy approach.
In conclusion, while low-calorie diets are prevalent among K-pop idols, they are not recommended due to their potential negative impact on health. These diets often result in nutrient deficiencies and can lead to an unhealthy relationship with food. It is important to prioritize overall health and well-being over achieving a specific body image.
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High-intensity exercise
K-pop idols are known for their dedication to their craft, often involving intense training and dieting regimens to maintain their physical appearance. While their talent and performances captivate fans worldwide, it is important to remember that extreme diets and rapid weight loss methods can be detrimental to one's health.
One common theme in the K-pop industry is the emphasis on weight management, with idols often resorting to restrictive diets and intense exercise routines. For instance, the "IU diet" involves consuming only ice cubes to lose 7kg in 7 days, which is extremely unhealthy and unsustainable. Such practices can lead to nutrient deficiencies and muscle mass loss, as they do not provide the body with sufficient calories and essential nutrients like calcium, iron, and vitamin C.
However, some idols have recognized the importance of a healthy and sustainable approach to fitness. BLACKPINK's Rosé, for example, focuses on Pilates to improve her strength, mobility, and flexibility, while also paying attention to healthy food choices and a balanced diet. Another idol, Momo of TWICE, is known for her well-defined abs, achieved through a high-intensity exercise called the Twist Plank or hip-dip plank. This exercise involves dynamic fluid motions that target the abs and oblique muscles by engaging the core. To achieve defined abs, Momo performs 50 repetitions of the Twist Plank exercise three times a day. Additionally, Dara of 2NE1 incorporates fasted cardio, or aerobic exercise on an empty stomach, into her routine to improve heart health, increase endurance, and aid in weight loss.
While these idols have found success with their respective exercise routines, it is important to remember that everyone's body is different, and what works for them may not work for everyone. It is always advisable to consult with a healthcare professional before embarking on any intense exercise or diet program to ensure it is safe and suitable for your individual needs.
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Traditional Korean foods
K-pop idols often go on extreme diets to lose weight in a short period of time. These diets are often restrictive and low in calories, which can lead to nutrient imbalances and muscle mass loss. While some idols have been transparent about how these diets have negatively impacted their health, others have shared their dietary habits, promoting a healthier relationship with food. For example, BTS member V has shared that he indulges in his favourite foods and does not stress while eating.
Kimchi
Kimchi is a staple in Korean cuisine and is made by fermenting vegetables, commonly napa cabbage and Korean radish, with spices such as Korean chilli powder and salted seafood. It has a sour, spicy, and garlicky flavour. Kimjang, the act of making kimchi, is listed on the UNESCO Intangible Heritage List.
Tteokbokki
Tteokbokki is a popular appetizer or street food in Korea. It is made with rice cakes, fish cakes, and a sweet and spicy sauce.
Korean Barbecue
Korean barbecue typically involves serving raw meats and accompaniments to your table, which you then cook on a hot plate.
Gochujang and Doenjang
Gochujang is a fermented chilli paste, while doenjang is a fermented soybean paste. These pastes are commonly used in cooking to add spicy and savoury flavours to dishes.
Samgyetang
Samgyetang is a chicken ginseng soup traditionally consumed during the hottest days of summer. It is believed to restore physical stamina and is a favourite energizing food for Koreans.
Patbap and Patjuk
Patbap is a bowl of rice mixed with azuki beans, while patjuk is a porridge made with the same beans, commonly eaten during the winter season.
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Weight loss expectations
One such method is the "IU diet," named after the girl group member who, at the age of 15, was called a pig by an audience member and subsequently embarked on this extreme diet. The IU diet involves eating only an apple, a sweet potato, and a protein shake for the entire day, along with daily exercise. This led to a weight loss of 4 kilograms in just 4 days, causing concern among her fans about her health.
Other K-pop idols have also shared their experiences with extreme dieting. Ailee, for instance, lost 10 kilograms in a month by consuming 500 calories or less daily. Soyou ate one meal a day, consisting of four quail eggs (without the yolk) and a glass of milk, along with daily workouts. T.O.P., a male idol, was told by his company that he would only debut after reaching the "ideal weight," prompting him to start a diet of unsweetened jelly, mineral water, and occasional red beans, coupled with excessive daily exercise.
Some idols have even resorted to more drastic measures, such as only drinking water for an entire day or eating ice cubes as their sole source of nutrition. These types of diets are extremely low in calories, often providing 800 kcal or less per day, and can lead to nutrient imbalances and potential health risks.
It is important to note that these extreme diets are not recommended and can have negative consequences for both physical and mental health. K-pop idols themselves have acknowledged the harm caused by such restrictive practices, and some have spoken out about how crash dieting has led to long-term issues. Ailee, for instance, shared that her rapid weight loss negatively impacted her vocal power and stamina.
While weight loss is a common expectation in the K-pop industry, it is important to approach it in a healthy and sustainable manner, focusing on overall well-being rather than quick fixes that can be detrimental to one's health.
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