Reviewed by최연승대표원장
I'm curious about diet methods that can show results within a month. How should I start?
First, determine your Sasang constitution. Even for the same diet, the approach differs by constitution. Second, adjust your diet to support Spleen function—not just eating less, but replacing foods with easily digestible ones. Third, do light aerobic exercise for 10–15 minutes daily. Fourth, consider acupuncture or herbal medicine from a Korean medicine clinic to regulate constitution and digestion, making the process much smoother.
There is a minimum unit of time for the body to start detecting changes, and one month is that period. However, what matters is not 'how fast you lose weight' but 'how you start.' I myself made the mistake of starving at first, only to experience rebound weight gain and decreased stamina. So now I tell my patients this:
**Step 1: Start with constitution diagnosis**
In Korean medicine, all individuals are classified into four Sasang constitutional types: Tae-yang, Tae-eum, So-yang, and So-eum. For example, So-eum types often have weak stomach function (Pi Xu) and should avoid cold or raw foods. Tae-eum types have less active liver function and should focus on a plant-based diet instead of greasy foods. Without a constitution-appropriate diet, even strict fasting may not reduce fat.
**Step 2: Spleen-centered dietary regulation**
A common factor in diet failure is Pi Xu (Spleen deficiency). When the Spleen is weak, its ability to transform food into Qi and Blood declines. What is eaten then accumulates as Dampness and Phlegm-Fluid. To resolve this, reduce cold drinks, wheat flour products, and dairy; instead, consume warm porridge or vegetable broth to lower digestive burden.
**Step 3: Light exercise for Qi and Blood circulation**
Intense exercise can deplete Qi and cause fatigue. Consistent light walking or stretching for 10–15 minutes daily improves Qi circulation, resolves Blood Stasis, and boosts metabolism. Depending on constitution, Tae-eum types benefit from sweat-inducing exercise, while So-eum types should focus on exercises that keep the body warm.
**Step 4: Korean medicine support**
Acupuncture stimulates acupoints that regulate appetite (e.g., the Shenmen point in the ear), and herbal medicine is prescribed to tonify the Spleen while eliminating Dampness and Phlegm. Through this process, the body shifts from 'energy storage mode' to 'energy utilization mode.' However, since prescriptions vary by individual constitution and symptoms, it is essential to consult a practitioner before starting.
Ultimately, the one-month goal should be seen as a period to set the body's response direction for dieting rather than focusing solely on weight loss. Start without overexerting yourself.