Switch On Diet Week 1 Guide | 7-Day Routine to Turn on Fat Burning
Switch On Diet Week 2 Weight Change Review
✅ Switch On Week 1 Must-Dos
1️⃣ Finish your dinner lightly
Let's do this specifically
- Rice is only half of the usual amount
- Instead, fill up on protein sources like eggs, tofu, chicken breast, and fish.
- Avoid soups and sauces as much as possible.
Why is it important?
When blood sugar levels rise in the evening, insulin is secreted throughout the night.
The fat burning switch is turned off.
The moment you eat a light dinner,
The body begins to decide, “Now I need to burn it instead of storing it.”.
How it feels when you succeed
When I open my eyes in the morning, my stomach feels less heavy,
“Ah… I feel less swollen today?”.
This is the first change.
2️⃣ Ensure 12 hours of fasting time
Practice
- Avoid eating after 7pm
- First meal after 7:00 AM the next morning
Why is it important?
Our body needs to fast for 10 to 12 hours
Only then does it begin to use fat as fuel.
If you don't secure this time
No matter how much you exercise, belly fat doesn't go away easily.
How it feels when you succeed
Strangely, I'm not hungry in the morning.
And my concentration in the morning increases.
3️⃣ The habit of eating protein first
Practice
- The first spoonful of a meal is always protein
- Eat vegetables → carbohydrates in that order
Why is it important?
Just follow this order
The speed at which blood sugar rises changes completely.
Instead of fat storage mode
Your body switches to fat burning mode.
How it feels when you succeed
Even if you eat the same amount
I feel fuller for much longer than before.
4️⃣ Drink more than 1.5L of water
Practice
- 1 cup immediately after waking up in the morning
- Half a cup before each meal
Why is it important?
Thirst is mistaken for hunger in 70% or higher cases.
Drinking plenty of water can help prevent unnecessary binge eating.
How it feels when you succeed
The desire for late-night snacks is noticeably reduced.
5️⃣ 15-Minute Belly Fat Routine 3 Times a Week
Why is it important?
The purpose of exercise is not to lose weight.
“Creating the sense that ”I am in control of this body”am.
How it feels when you succeed
Even if the day is disrupted
“But I still got to exercise today,” you feel confident.
❌ Things to avoid during the first week of the Switch On Diet
🚫 Eat fruit and yogurt at night
Why is it dangerous?
Fruit and yogurt may seem like a healthy snack, but at night it's a different story.
The fructose and lactose consumed at this time stimulate insulin secretion.
Forcefully turns off the fat burning switch.
“Under the illusion that I ”ate lightly”
The body then goes back into fat storage mode.
🚫 Starve
Why not?
It seems like the longer you fast, the more body fat you will lose, but,
In reality Muscles break down first.
As muscle mass decreases, your basal metabolic rate decreases.,
From that moment on, your body type will change to one that gains weight more easily even if you eat the same amount.
This is why starvation diets always end in yo-yoing.
🚫 Maintaining a fasting diet without protein
Why is it more dangerous?
Even in an empty stomach, if there is no protein supply,
The body judges that “there is a lack of energy source”
It creates energy by sacrificing muscle.
If this happens, the belly fat will remain the same, but the body will become flabby.
🚫 Excessive exercise
Why is it a failing pattern?
If you suddenly start exercising for 1 hour a day in the first week,
The body perceives stress as a 'crisis'.
When cortisol (stress hormone) rises,
Rather, the fat storage signal becomes stronger.
And most of them Give up in the second week.
🚫 Scale obsession
There are other real indicators to watch during this time.
- The intensity of morning hunger
- How often do you crave late-night snacks?
- Lightness of body immediately after waking up
If these three things are changing
The fat burning switch is already turned on.
Weight follows next.
🌱 Real changes that happen to people who have been doing it for more than a week
After completing week 1, the first thing that changes isn't the number on the scale.
One morning, when I opened my eyes
“The first feeling that comes to me is, ”Today is less heavy.”.
My stomach is not as bloated as usual,
You don't have to look for coffee to get a clear head.
And at that moment, this thought crosses my mind.
“I… did it yesterday too.”
That one word is stronger than you think.
Dieting has always been
‘Only memories of 'the days I couldn't keep' must have piled up,
This time ‘Memories of the 'day I saved' begin to accumulate for the first time.
From this point on, changes occur in the mind before the body.
- When choosing a lunch menu,
I unconsciously thought again, “Isn’t this too heavy?” - When night falls,
It doesn't open the refrigerator automatically like before.
“You tell yourself, ”It’s okay to stop here for today.”.
Not because someone told me to,
Because I came to understand my body It's a change that happens.
And when that builds up
Self-esteem is built.
“I am a person who can do it.”
“At least I can take responsibility for my own body.”
Once this feeling takes hold
Dieting is no longer a 'homework'.
Attitude to start the day,
The criteria for choosing something,
Even the way I treat myself
Little by little, but surely, it changes.
So, week 1 of the Switch On Diet is
It's not a 7-day weight loss plan,
7 Days to Change the Direction of Your LifeIt can be said that.
✔What is the Switch-On Diet? How to turn on your body's fat-burning switch.