How Do Kpop Idols Lose Weight

How Do Kpop Idols Lose Weight: Crash Dieting

Korea is a beautiful country that’s known for its out of this world trends and for its Kpop idols. These idols often have all the talent and the bodies that go with it. Some of them have been known to try some pretty extreme diets in order to keep their figures. So how do Kpop idols lose weight? What type of extreme dieting do they have to go through in order to stay in shape? Let’s find out.

How do Kpop idols lose weight: Many Kpop idols tend to take the unhealthy approach to weight loss. This usually takes the form of a crash diet. Many of these celebrities tend to follow the same type of crash diet, which involves cutting out:

  • Fatty dairy sources
  • Processed foods
  • Soda
  • Fatty protein sources
  • Meat
  • Sugar

These diets also share one thing in common, and that involves drastically cutting calories to around just three hundred calories a day. This type of diet mainly consists of one serving of fruit a day, boiled eggs, boiled potatoes, boiled chicken breast, soy milk, and vegetables.

As you can see, this diet is very restrictive. This type of drastic cutting of calories can result in rapid weight loss, however, this type of weight loss often leads to the loss of muscle mass. Read on to learn more about this popular crash diet trend, how it works, and check out some healthier alternatives.

Pop Culture

All over the world, whether in Korea, Japan, or America, celebrities are put under the microscope and are constantly under pressure to look perfect. This not only means the right clothes made by top designers. Unfortunately, it also means that these stars are forced to stay thin, and many will do whatever it takes to lose weight. This type of popular Kpop diet is anything but healthy. Instead, it focuses on cutting calories dangerous low in order to lose more than two pounds per week. Below is a list of many of the top Kpop stars, their approach to weight loss and how much weight they lost as a result of following this dangerously popular crash diet.


a protein meal

A popular girl group that’s known throughout Korea, the women in SISTAR not only have beautiful voices, they also have pretty amazing bodies as well. Before their big debut in the music industry, the girls were put on a rigid diet that only allowed them to eat:

  • Fruits
  • Veggies
  • Chicken breasts
  • Boiled eggs
  • Potatoes

Soyou, one of the leading members was the one who received most of the attention in the media. She discussed her strict diet at one point, claiming that she would eat one boiled potato for breakfast, three boiled eggs and one piece of bread for her noon meal, and three Kimbab rolls for dinner. She also claimed she lost more than fifteen pounds in just a few months.

Dasam, one of SISTAR’s other leading members also had to be placed on a strict diet before the group debuted, in order to lose weight fast. She’s actually the youngest member of the group and she experienced one of the most impressive body transformations out of all her bandmates. She lost a total of seven pounds, following a diet that consisted of mainly veggies. On the diet, she only consumed fruits, carrots, tomatoes, and cucumbers. On a daily basis, she consumed as little as three hundred calories.


Hyosung, the leader of the pop group Secret received a place on Korea’s top twenty hot body list. When she discussed her diet and the key to her staying fit, she claimed her diet consisted of only tofu salad for each meal. While she abstained from rice, she also ate one banana with her breakfast, a couple of boiled eggs for an afternoon snack, and soy milk with her dinner.

Kang So-Ra

One of the leading ladies in many of Korea’s top movies, Kang So-Ra worked hard to achieve the perfect body, following a diet that mainly consisted of strawberries, broccoli and cauliflower, and grapes, just once a day. This led to an impressive weight loss of twenty pounds in just two months.

Bae Suzy

Bae Suzy also tried an extreme diet to get in shape, eating only one boiled potato for breakfast, a small piece of boiled chicken breast for lunch and a couple of glasses of milk for dinner. In just three months she lost a total of twenty pounds.

Park Shin-Hye

After receiving plenty of flak from the press for her weight problem Park decided to go on a crash diet that consisted of just three hundred calories a day. She ate a breakfast that consisted of milk and cucumbers, followed by a lunch of chicory, cabbage, and rice, and an evening meal of veggies. In between meals, in order to curb her appetite, she ate water infused with red beans and pumpkin.


Kim Seokjin claims he only eats one type of food each year, in order to stay in shape. Each day he will only consume two large chicken breasts.

Big Bang

T.O.P is the leader of Big Bang, one of the top boy bands in the country. He claimed he became frustrated with his recent weight gain, so decided to try a crash diet that helped him to lose twenty pounds within two months. His diet consisted of only mineral oil and unsweetened jelly.


Changmin was once over one hundred pounds overweight. As the lead vocals for the band 2AM, he knew he had to do something to get his body tour ready. He started a crash diet that consisted of a potato, a glass of milk and one boiled egg for breakfast. For lunch, he ate a boiled potato and a large chicken breast, with a salad on the side. For dinner, he ate seven boiled eggs and a chicken breast. If he felt hungry between meals he would eat either half a sweet potato or four boiled eggs. Over a period of several months, he lost over seventy pounds.

The Kpop Diet

The Kpop Diet

As you can see, some of these Kpop diets are pretty intense. Essentially, you’re deprived of all of your favorite foods and required to stick to a very low-calorie diet that’s protein heavy. While this diet may not be the best choice for some people, one thing is clear, if you’re desperate to lose weight quickly, then this diet will definitely do the trick.

Most diets have harsh restrictions, which can make it difficult for people to stick to the diet for longer than a week or two. However, this diet does allow you to consume as many veggies as you want, but you’ll need to steer clear of processed foods, most dairy, and meat.

Basically, you need to learn to love your vegetables. The average Korean diet consists mostly of meat and rice and a variety of side dishes, which mainly consist of seafood or veggies. This diet has taken off in Korean, followed by those who want to look like their favorite thin Kpop idol. But is this diet really healthy?

An Unhealthy Way to Lose Weight

To sum it up, no. While the diet does consist of many healthy food options such as veggies, a small serving of fruit once a day and lean protein sources such as soy milk, boiled eggs, and chicken breast, in order for this diet to really work, you have to carefully avoid exceeding over three hundred calories a day. This will definitely promote rapid weight loss, however, it will begin in the form of water weight. Next, you won’t lose fat, you’ll end up losing lean muscle mass despite the fact that the diet is protein heavy.

Starvation Mode

But why does this happen? Basically, you’re throwing your body into starvation mode. The body believes it’s starving whenever we severely cut our daily caloric intake. So, while you will end up losing weight, you’ll also lose muscle mass, which is very difficult to put back on.

Not only that, but many studies have been conducted in the past that have determined that people who follow a crash diet and lose weight successfully will not only put the weight back on in a matter of weeks, but they often end up gaining even more weight.

How to Lose Weight the Right Way

How to Lose Weight the Right Way

In order to shed pounds quickly the right way, start by cutting out all processed foods. Remember, to lose weight you need to create a caloric deficit. This will mean that you need to burn more calories than you consume. Incorporate a workout routine three to four times a week. On these days you can eat slightly more than what you eat on the days you don’t work out. In order to lose weight and keep it off, shoot for a goal of losing one to two pounds a week. Losing more can result in the loss of muscle mass. If you’re struggling to lose weight, click here to read my article on why weight loss isn’t linear. This article will explain many of the reasons behind why our weight fluctuates and what you can do to keep yourself motivated and on track to reaching your weight loss goals.

Healthy Kpop Dieting Tips

The following tips may seem like no-brainers, and some may not even seem like they can really aid in your weight loss journey, but you’ll be surprised by how much weight you can lose if you just make small changes to your daily diet.

  • Avoid eating oily food
  • Drink water and cut out juice and carbonated beverages
  • Eat fruit when you’re craving sweets and cut out refined sugar
  • Avoid seasonings including salt
  • Eat at home instead of eating out
  • Cut your portions in half

Related Questions

Can You Lose Weight Eating Korean Food?

Yes and no. You can lose weight eating certain types of Korean food, but like any type of ethnic food, it’s a matter of portion control and making wiser food choices. As an example, you can eat fresh fish, fruits, and veggies, and lose weight as long as you burn more calories than you consume. But you’ll still want to steer clear of oily foods, sauces, processed foods, high-fat dairy, sugar, and fatty cuts of meat. To learn how to lose weight the right way, click here to read my Lean Belly Breakthrough review.

What Does a Korean Diet Consist of?

A traditional Korean diet consists of roasted fish or meat for breakfast, fresh veggies, soup, kimchi, and rice. Instead, of a breakfast that consists of pancakes and eggs, switch to a small portion of white rice and lean fish. You’ll notice right away that you have more energy in the morning since you’re not experiencing a sugar crash later on in the day. However, following a Korean diet can lead to weight gain if you don’t practice proper portion control.

How Often Do I Have to Work Out In Order to Lose Weight

Most physicians and personal trainers recommend working out at least three times a week. But if you’re determined to lose weight quickly, I recommend going for four or five workouts a week for thirty to forty-five minutes per workout. These workouts should consist of both weight training and cardio for the ultimate fat burning workout that can provide the type of weight loss results you’re looking for. You can also incorporate low-impact workouts on your recovery days. This can include walking, jogging, or yoga. But be careful not to overdo working out in the begging. While the goal is to lose weight, you can easily injure yourself if you don’t give your body the proper amount of time it needs to heal and recover.

Final Thoughts

So, how do Kpop idols lose weight? By drastically cutting their daily caloric intake down to just three hundred calories a day. This diet mainly consists of boiled eggs, boiled potatoes, boiled chicken breast, soy milk, fruits, and veggies. This type of crash dieting can definitely help you lose more than two pounds a week, but it will also cause your body to go into starvation mode and burn muscle instead of fat. While this diet can work to help promote rapid weight loss, it’s anything but safe or healthy.