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14 Day Kimchi Diet: Fast Weight Loss!

Jason Park
Published by: Jason Park
Last updated:

The kimchi is a 14-day diet we’ve created for you to lose weight. It’s not an overnight thing. It takes time and dedication, so be prepared to follow the 14 days strictly.

Make sure not to slack off, and at the end of the 14 days, you’ll be happy that you started this diet.

Dieting is something that most people don’t want to do because it’s very hard to get started. Many studies have shown that people that have started dieting won’t be able to stick to the diet. Especially the first 7 days are the hardest.

So, if you’re looking to get started with this kimchi diet, make sure to stick to it and finish the 14 days. At the end of the diet, it will all be worth it, and you’ll probably change your whole eating routine.

What The Kimchi Diet Plan?

Somi Diet & Weight Loss

The kimchi diet plan takes 14 days of dieting, and at the end of the diet, we hope that you’ve achieved some results. That’s what it did for many of our readers, and you’ll get there too. It’s only 14 days and won’t be too hard to follow.

Eating kimchi is, for many people hard, it’s a bit sour and spicy. If you like some sour and spicy food, this diet is great for you. However, if you don’t like sour and spicy food, you probably should look for another diet since this one won’t suit your taste.

Some friends have also tried this diet and didn’t like kimchi, so they ended giving up. It was a huge bummer, but it was their choice, and they should follow a diet that suits their needs. Kimchi is often known as fermented foods and has many health benefits.

We’ll go more in-depth about the health benefits of kimchi later on. Let’s get right to the 14 day diet plan and get started.

The 14 Day Kimchi Diet Plan

Day 1: Introduction

The first day is the hardest and will probably be a huge change if you’ve never dieted before. We’ve created three for you to follow the diet plan. It’s breakfast, lunch, and dinner. If you have never eaten Korean food before, this is probably very different from your normal meals.

As you can see, the three meals are probably meals you’ve never heard before. However, kimchi is known to be very good for health. Like we said before, many people lost a ton of weight when they followed this diet.

Many people that are looking to start their diet often buy a book or diet plan from someone else. Well, that’s isn’t necessary at all since we’ve created it all for free just for you readers. So, don’t disappoint us and stick to the diet for as long as possible.

  • Breakfast: Kimchi with Scrambled Eggs
  • Lunch: Salad
  • Dinner: Kimchi Fried Rice

Day 2: Getting Used To Fewer Calories

Now that you’ve finished the first day, the diet will lower in calorie intake each day. It will be hard for some people, but if you’re a small eater, this won’t be that hard. We’ll start to cut around 50 calories a day, and it won’t be noticeable the first few days.

Now that you’re getting used to eating more and more Korean food. It will become easier to follow this. Almost everyone in Korea eats kimchi, and you get it with all the side dishes you order. Many people that have been to Korea already knew about this, but kimchi is something that the majority of people eat.

  • Breakfast: Salad
  • Lunch: Kimchi Fried Rice with Pork
  • Dinner: Salad

Day 3: Start Exercising

On the 3rd day, we’ve added some exercising into the diet because it’s one of the most important keys to losing weight. Many people that follow a diet and just switch out their foods won’t achieve the same results as the people that also add exercise into their routine.

This might sound logical, but still, many people don’t exercise. There’s no need to start doing 30 pushups the first day. Just make sure to build up by doing one a day, and at the end of the week, you’ve done 7 pushups.

It will help build resistance and endurance while also burning calories. Let’s get to the three meals that we’ve prepared for you

  • Breakfast: Salad
  • Lunch: Yogurt
  • Dinner: Spicy Kimchi Soup with Rice

Day 4: Eat Many Vegetables

The 4th day has come, and we’ll start cutting out more calories. Each day you’ll eat less while you won’t notice a huge difference. We try to keep the meals that are low in calories while also keeping you feel full. That’s what most people don’t realize about eating vegetables or salads.

The majority of people just eat whatever they want and don’t look at the calories of each meal. At the end of the day, they don’t know how much they’ve eaten, and it’s probably above the average calorie intake. This is what you should avoid at all costs since it can ruin the whole 14 diet plan we’ve created for you.

Suppose you don’t know when to snack or what to do when you’re feeling hungry. Go for a walk with a bottle of water and make sure to drink lots of it. Water will stall the hunger for some time till your next meal comes, and you can finally eat again.

  • Breakfast: Salad
  • Lunch: Kimchi Omelet
  • Dinner: Kimchi Dumplings

Day 5: Rice and Kimchi Diet Plan

The 5th day has come where we’re going to try the rice and kimchi diet plan. Many people have asked us to include this in the diet plan, which we did. This diet plan consists of only eating rice with kimchi.

For many people, this isn’t a lot, but hey, it at least gets you somewhat full. It’s worth trying out, especially if you’ve never tried it before.

  • Breakfast: Salad
  • Lunch: Smoothie
  • Dinner: Plain Rice with Kimchi

Day 6: Drink Lots of Water

Remember to drink lots of water to stay hydrated. The last thing you want to happen is to be tired throughout the day. Drinking lots of water has helped me lose weight and kept me energized. It’s very important to be able to do your tasks so make sure to drink a lot of water.

Drinking water also stalls hunger, and that will help you lose weight. The kimchi and rice will make you full for a couple of hours, but if it’s not enough for you, make sure to drink a lot of water. If you don’t like drinking water, you can also drink vitamin water.

  • Breakfast: Yogurt
  • Lunch: Salad
  • Dinner: Kimchi Fried Rice

Day 7: First Week is Over

Now that the first week is over, you should be proud of yourself. Many people that start this diet won’t even get through the first three days. There’s 1 more week to go, so make sure to not quit and keep going. This is the point where 99% of the people would give up, and you’re that person that keeps going and will achieve your goals.

It might sound cliche, but it’s the truth. The reason why many people can’t lose weight is often that they aren’t dedicated enough and aren’t desperate for it. That’s why you should keep going and prove your friends and family wrong.

  • Breakfast: Seaweed Soup
  • Lunch: Salad
  • Dinner: Kimchi Stew (Kimchi Jjigae)

Day 8: Don’t Skip breakfast

Breakfast is one of the most important meals of the day. Make sure to not skip breakfasts because this is a problem we’ve seen many people make when following this diet. The 14 day diet is made out of breakfast, lunch, and dinner.

If you don’t have time to eat breakfast, you could eat it on the go. Pack it into a small bowl with a bit of kimchi and take it with you. There’s no reason for you to skip breakfast. Even if you don’t have enough time, you should wake up earlier to eat breakfast.

Many studies have shown that breakfast is extremely important and shouldn’t be avoided or forgotten.

  • Breakfast: Kimchi Pancakes
  • Lunch: Salad
  • Dinner: Smoothie

Day 9: Getting Rid of Snacks

Snacking is huge in Korea, and we’ve also included some snacks for you to have throughout the diet. However, make sure not to overdo this since it can mess up your calorie in taking. Each day the calorie intake is going to be lowered, and if you’re snacking every day, it won’t have any effect.

Kimchi can help you avoid snacking because of the sour and spicy taste. It will help you forget that you have a sweet tooth, and kimchi is also low in calories. So, technically it’s a win-win if you’re not into snacking at all.

  • Breakfast: Yogurt
  • Lunch: Salad
  • Dinner: Kimchi with Udon

Day 10: Drink More Water

Keep drinking lots of water to stay hydrated. Like we said before, if you don’t like the water, you can also go to some grocery stores and buy vitamin water or even smoothies. The only thing you have to keep in mind is that you track your calorie intake throughout the day.

If you mess this up, it will ruin the whole 14 day diet that you’ve started. At the end of the 14 days, you want to lose weight, we assume, and you’re almost there. So, wait a couple of days more, and you will feel very relieving.

  • Breakfast: Rice with Kimchi
  • Lunch: Salad
  • Dinner: Cold Noodles with Kimchi

Day 11: You’re Almost There

As it says in the title, you’re almost there, so don’t give up. A few days left till you’re finally done with the kimchi diet. If you’ve come this far, you can easily keep it going for a few more days. It’s very important that after 14 days, you keep your calorie intake at the same pace.

If you instantly eat more than you’re used to, it could cause stomach pain. So, you want to avoid stuffing yourself full on the last day. Many studies have shown that there are many vitamins found in kimchi while also keeping the low calories.

  • Breakfast: Yogurt
  • Lunch: Salad
  • Dinner: Kimchi Fried Rice

Day 12: Different Kinds of Kimchi

You’ve come to the 12th day. Congratulations, you’re almost there today. We’re going to try some different kinds of kimchi. So far, we’ve been eating the same traditional kimchi for the last 12 days. We’re going to spice some things up and create a meal with cucumber kimchi.

If you’ve never heard about this, you’re really missing out on some great food. Cucumber kimchi is very popular in Korea and has been one of the most popular side dishes served in restaurants. It’s also full of vitamins, and it fits great into the kimchi diet.

  • Breakfast: Smoothie
  • Lunch: 2 Banana’s
  • Dinner: Cucumber Kimchi with Noodles

Day 13: One More Day

On the 13th day, you have one more day left until the diet ends. A quick recap of what you’ve achieved in the last 13 days. You’ve probably started an exercise routine, and it will start to become a habit. The number of different foods you’ve tasted and cooking skills that you have learned.

As you can see, this diet wasn’t for nothing, but the final result is losing weight. Tomorrow, on the last day, you’ll weigh yourself and see how much weight you’ve lost over the past 14 days.

  • Breakfast: 2 Boiled Eggs
  • Lunch: Salad
  • Dinner: Kimchi Fried Rice

Day 14: The Final Day

Awesome! It’s the final day, and you’ve made it. This is the point where most people don’t make it, and you did. You should start weighing yourself and see how much weight you’ve lost. Make sure to keep going and don’t stop here.

Track your calorie intake and keep doing that until you’ve reached your final goal. For everyone, this is different. It’s great that you’ve made it to the final day, where 99% of the people reading this already gave up.

On the last day, we’ve created a delicious meal plan for you to enjoy your last day. Don’t forget to stay within the same calorie intake as you’re comfortable with.

  • Breakfast: Yogurt with 1 Boiled Egg
  • Lunch: Salad
  • Dinner: Kimchi Dumplings

Benefits of The Kimchi Diet

Benefits of The Kimchi Diet

There are many benefits to the kimchi diet. Let’s start with the low calories that are in the kimchi; many people think that it’s full of calories and will make you fat. However, this isn’t the case at all, and you shouldn’t forget that kimchi is just Chinese cabbage with spices and sour sauces inside.

It might sound weird, but that’s really what kimchi is. Improving your immune system is also a benefit of eating kimchi. As you can see, the kimchi diet wasn’t for nothing, and over time, you’ll see some great benefits from eating the kimchi.

The majority of people in Korea eat kimchi and have great skin; it’s great for anti-aging. If you look at the skin of Koreans, you can see that it’s very smooth and soft. Kimchi plays a factor in this, but of course, it’s not the only factor.

Skincare is also huge in Korea, and that also has an impact on the skin. However, kimchi is known to slow down the aging process. It might be worth trying out if you like eating kimchi and don’t know what benefits it has for you.

Lastly, it’s packed with nutritions that are great for your overall health. Many people overlook this and don’t really think about how many nutritions kimchi has.

Should You Eat Kimchi Every Day?

Should You Eat Kimchi Every Day

Yes, kimchi can be eaten every day. In fact, many people in Korea eat it with almost all of their meals. The only difference is that they don’t eat a whole plate of kimchi at once. They eat it as a side dish, which is fine, so as long as you’re not eating too much kimchi, you’re fine.

Many people that think kimchi is bad for them don’t know what they’re talking about. Kimchi is a fermented vegetable that is extremely healthy and has many health benefits. It’s like eating a salad, but it tastes spicy and sour while also mixing it with rice or noodles.

The kimchi and rice diet has blown up lately, where people would only eat kimchi with rice for an extended period of time. This is quite similar to the diet here above, and the only difference is that we’ve added some other meals to the diet to keep it tasteful.

If you’re eating kimchi and rice for all three meals 7 days a week. You won’t be happy, and we can say that because we’ve tried it ourselves. It was no fun at all, and you shouldn’t try it yourself unless you don’t care about eating the same meals every day for 7 days straight.

Can Kimchi Expire?

Can Kimchi Expire

No, it won’t expire. It can be fermented in a container for many years to make it even stronger. It’s known that Koreans have been doing this because they like the kimchi to smell stronger and funkier. Most people that eat kimchi have their grandparents making the kimchi by hand, which is extremely tiring.

However, the families that do this want to keep the kimchi-making a tradition. So, that’s why they come together once or twice a year just to make kimchi that will probably last them up to 12 months before it’s all eaten.

If you’ve never tasted kimchi that has fermented over a year long, you’re really missing out because it’s one of the best kimchis out there. The stores that sell kimchi is often very different from the ones that the grandparents create themselves.

It’s also full of vitamins like vitamin a and many other ones that are great for health. Many people have also said that kimchi is great for keeping blood pressure low, and there are many more health benefits.

Final Thoughts

Good job! You’ve finished the diet, and you’re reading the final chapter of the diet. This diet is great for beginners and especially for people that have never dieted before. The kimchi diet is made out of many dishes, and we’ve been recommending this diet for a very long time now.

It’s great for weight loss, and you’ll lose weight fast if you follow this diet strictly and track your calorie intake throughout the 14 day progress. It won’t be easy, but at the end of the day, it will all be worth it since you’ve achieved what you were going for.

This is different for everyone, but one day of more dieting is a step closer to your final goal. So, make sure to never give up and keep going. The kimchi diet isn’t very hard to follow since we’ve made it beginner friendly and even added some snacks into the diet.

If you have any questions for us, you can contact us on the contact page. Congratulations on finishing the 14 day kimchi diet. You should be really proud of yourself.

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    About The Author

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    Jason Park

    Jason has been living in Seoul for over 4 years, and during that time, he has experienced many of the city's hidden stores. He loves to write about his experiences and share them with others. Jason has been quoted and referenced by different major media companies like Mashed, Distractify, ThePrint and TastingTable. In his free time, he likes to watch Korean dramas and learn more about Korean culture.

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