Reviewed by최연승대표원장
I need to go on a diet for a month, but I don't know how to approach it. Please advise.
Start by identifying your body constitution (Sasang type), as diet and exercise vary greatly. Eat three regular meals at 70-80% of your usual amount—never starve, as that causes Spleen Deficiency (biheo) and slows metabolism. Tailor exercise: Soeumin should do light activities, while Soyangin benefit from moderate sweating. Combine with herbal medicine or acupuncture under a professional's guidance to improve constitution and control appetite.
One month is the minimum time for the body to adapt. Rushing to lose weight often leads to yo-yo effects. I have personally failed by starving myself, so I know how essential a constitution-based approach is. Step 1: Understand your constitution. In Korean Medicine, dieting is about finding the right path for your body. For example, Soeumin types tend to have weak Spleen function and easily develop Spleen Deficiency (biheo); a high-protein diet can cause indigestion and accumulate Phlegm (dameum). Conversely, Taeumin have active Liver function and require smooth Qi and blood circulation; extreme low-carb diets may induce Blood Stasis (eohyeol). While professional diagnosis is best, observing your digestion, sweat patterns, and personality can help guide you. Step 2: Dietary regulation—focus on 'eating well' rather than 'eating less.' For Spleen-Deficient individuals, reducing digestive burden is key. Eat warm porridge, steamed vegetables, and soft proteins, cutting your usual amount by 20-30%. Starvation drops blood sugar, prompting the body to store energy, which increases body fat. Clinical experience shows that ‘eating the right foods at the right time according to your constitution’ matters more than ‘how little you eat.’ Step 3: Movement—constitution-tailored exercise. Soyangin types, who are naturally more active, see results with light walking or stretching. Taeumin need full-body exercises that induce sweating. Overdoing high-intensity workouts can deplete Qi and worsen Spleen Deficiency. I often see people who, in their rush to lose weight in a month, start hiking or CrossFit excessively and end up harming their health. It is wiser to choose an activity you can do consistently for 30 minutes daily. Step 4: Seek Korean Medicine support. Herbal medicine or acupuncture can help improve constitution, control appetite, and boost metabolism. For instance, those with severe Spleen Deficiency benefit from Spleen-Tonifying (bobi) herbs, while those with Phlegm accumulation need Phlegm-Expelling (geodam) formulas. Beware of advertising claims that ‘this pill guarantees weight loss.’ Reactions vary by individual constitution and condition; always consult a Korean Medicine doctor for a personalized plan. In summary, a one-month diet should focus on restoring your body’s balance rather than how much weight you lose. Pushing for quick results invites resistance and yo-yo effects. Proceed step by step according to your constitution.