Reviewed by최연승대표원장
I want to know a diet method that can show results within a month. How should I start?
1. Start by identifying your constitution (chejil); the same method yields different results based on constitution. 2. Herbal medicine does not suppress appetite but reinforces spleen deficiency (biheo) to improve metabolism. 3. Don’t skip meals—focus on warm, easily digestible foods. 4. Do 20 minutes of light aerobic exercise daily for consistency. 5. Sleep at least 7 hours to restore spleen function and support body fat management.
For a one-month diet, I’ve also gone through periods of extreme effort. However, losing weight too quickly makes the body go into 'crisis mode' and store more fat, leading to yo-yo effects. Therefore, Korean medicine first examines constitution (chejil). Even with the same food, some people have slow metabolism due to spleen deficiency (biheo) and gain weight from just water, while others accumulate phlegm fluid (dameum), causing stubborn belly fat. If you skip meals or exercise blindly without understanding this, it can weaken spleen function and backfire. 1. Identifying your constitution is the first step. A Korean medicine clinic diagnoses your current state through pulse and tongue examination. For example, severe spleen deficiency impairs digestion and absorption, causing nutrients to be stored as fat instead of being used. Herbal medicine does not merely suppress appetite but strengthens the spleen so that metabolism runs smoothly on its own. 2. Food quality matters more than quantity. Cold foods, flour, and dairy products burden the spleen and easily create phlegm fluid. Switch to warm soups or vegetable-based meals, and eat regular meals. In many cases, having three proper meals a day is more beneficial for constitutional improvement than intermittent fasting. 3. Exercise must be done without overexertion. Intense exercise can exhaust qi (gi) and further tire the spleen. Light walking for about 20 minutes a day to the point of mild sweating, combined with stretching, is recommended. 4. Sleep is a hidden variable in diet. Sleeping before 11 PM and getting at least 7 hours allows the spleen and kidney functions to recover, helping to resolve stagnant blood (eohyeol) and promote fat burning. The first 1–2 weeks are an adjustment period, so weight changes may be slow. However, with a constitution-appropriate approach, after one month you will feel lighter and notice reduced bloating. For detailed guidance, a consultation to create a personalized plan based on your constitution is advisable.