Feminine Glow

Glow Diet

The 4-Week Korean Glow Diet

This popular Korean wellness plan focuses on improving digestion, stabilizing metabolism, and encouraging fat loss over a four-week period. The approach gradually shifts the body toward burning fat while supporting gut health and nutrient intake.

Week 1: Digestive Reset

Focus: Reduce bloating and support gut health.

During the first few days, meals are simplified to give the digestive system a break.

Typical routine

  • Days 1–3: mainly protein shakes along with probiotics
  • Days 4–7: three protein shakes and one balanced, high-protein meal

Recommended activity

  • light walks
  • gentle movement or stretching

Common foods

  • lean fish
  • chicken
  • tofu
  • vegetables

Week 2: Introduce Intermittent Fasting

Focus: Encourage the body to start using stored fat for energy.

Daily structure

  • two protein shakes
  • one protein-focused lunch
  • one low-carbohydrate dinner

Additional step

  • one 24-hour fast during the week

Foods commonly included

  • eggs
  • fish
  • chicken
  • nuts
  • vegetables

Foods typically limited

  • sugary foods
  • alcohol
  • heavily processed items
  • caffeinated drinks

Week 3: Increase Fat Burning

Focus: Strengthen metabolic activity and fat utilization.

The meal pattern is similar to week two, but fasting periods are slightly increased.

Structure

  • follow the same meal setup as week two
  • incorporate two fasting days during the week
  • emphasize high-protein meals when breaking a fast

Week 4: Stabilization Phase

Focus: Maintain progress and slowly transition toward a balanced routine.

Structure

  • two to three fasting days during the week
  • protein shakes combined with low-carb meals
  • gradually reintroduce a wider range of whole foods

Some people report losing around 4–4.5 kg (9–10 pounds) during the four-week period, though results vary depending on lifestyle and metabolism.

Foods That Support the “Glow”

The diet highlights foods believed to support metabolism, gut health, and skin.

Protein sources

  • salmon
  • eggs
  • chicken
  • tofu

Gut-friendly foods

  • probiotics
  • yogurt
  • fermented foods

Skin-supporting foods

  • berries
  • pumpkin
  • nuts
  • leafy greens

Important Considerations

This type of diet can be quite restrictive because of the fasting periods and reliance on shakes during certain phases. It may not be appropriate for everyone, and long-term results depend on maintaining balanced eating habits afterward.