Do you love Kpop, but simultaneously find yourself shrinking away? Maybe it’s not your fault. It could be possible to stay slim and on-trend with these 10 tips from Korean popstars like EXO and SECRET. You can also count down the days to your break with their dietary plans and celebrity weight loss secrets, too!

The Korean style of singing is known for its powerful lyrics, energetic dance routines, bright colors, and gorgeous visuals. The young K-pop artists are the definition of good-looking and extremely fit, which has, in turn, made the industry a hotbed for female cosmetic surgery and dieting.

With their intense training schedules, strict diets, and group bonding excursions into exercise classes, idols have an enviable amount of time to work on their physical appearance. However, with all that activity comes to the need for rest and rejuvenation.

Kpop Diet Plan

How these stars stay so thin? One of the most asked questions about K-pop idols is how they manage to stay slim. In an interview, BTS member Suga revealed that he is “not on any diet” and has no need to be disciplined in order to maintain his physique, but just eats “plain food,” drinks tea every day, and “slept enough”. Many of the K-pop boy groups and girl groups that debut after a while would lose the slim physique from their previous career, but they don’t seem to be losing weight in comparison to their pre-debut years.

Below are some of the diet habits and tips that BTS member Suga follows.

  1. Plain food
    One of the things Suga always eats is plain rice, which is the staple food for Japanese people. Suga also eats plain rice with plain vegetables when he has the time. He also drinks a bowl of plain rice every day for breakfast. Suga doesn’t have any favorite foods, but he tries not to eat too much in case he gets fat.
  2. Tea
    Suga uses a tea kettle every morning while preparing his breakfast, and then he drinks tea from the kettle while eating breakfast with his family members. This habit helps him to stay calm before his performance or during a show after-party.
  3. Sleep
    Suga sleeps for at least 7 hours in a day. This is large enough for him to have enough energy in the next day’s activity. Suga also maintains his sleep schedule by going to bed at the same time and getting up at the same time every day, which helps him to sleep at night without any problems.
  4. Heart-thumping exercise
    Suga doesn’t like to exercise, but he does go hiking. When he feels lazy, Suga would rather choose to run or play soccer with his members than running on a treadmill at the gym. Suga also lifts weights in the gym once a week along with his members.

How to Implement the Kpop Diet

For Girls:

  • Drink lots of water, get enough sleep, and take care of your skin with things like face masks or creams
  • Eat healthy breakfasts like fruit plates or egg and veggie sandwiches, with an occasional cake for a reward
  • Avoid fried food for lunch like burgers or hot dogs; instead try salads and soups
  • No junk food!

For Guys:

  • Eat lots of veggies, fruits, and lean meats (avoid red meat unless you really like it)
  • Drink lots of water; eat a big breakfast and skip lunch; eat more protein at dinner with plenty of vegetables and healthy fats, which should include olive oil, nuts, fish or dairy
  • No junk food!

On the Set:

  • Eat a big healthy breakfast before you go to set because you’ll be able to eat more variety of foods on set – fruit, veggies, nuts (the best and cheapest source of protein), granola bars without sugar, mini sandwiches
  • Carry fruit snacks with you for on set
  • Skip lunch and eat a light dinner – Japanese boxed meals are great for this!
  • Drink lots of water
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Have Fun!

  • Losing weight can be a difficult and joyless process, but if you let yourself have fun while being healthy then it’s not such a chore

One of the most popular Korean music groups has revealed its diet and exercise plan to help shed pounds. Formed in 2013 and consisting of six members, Korean boyband BTS, doesn’t need a diet plan. Instead, the members are committed to strictly martial arts exercises and a healthy diet plan that includes a five-vessel juicing regimen.

Fitness consultant Michael Olajide, who works with several K-pop groups, recently met with the members of BTS (also known as Bangtan Sonyeondan), one of South Korea’s most popular pop bands, to share his expertise.

Extreme Kpop Diets

The members of BTS, who have been dubbed the “next big thing” by American fans who have gobbled up the band’s albums in record-breaking numbers, have become major celebrities in their home country.

Some of the most popular K-pop groups also like to incorporate combat training and martial arts into their exercise regimen. For BTS, that means rigorous workouts that they perform ahead of concert dates.

In a recent interview with The Korea Times, Olajide, who has worked with several K-pop stars including Big Bang’s T.O.P., explained that BTS members are ultra-healthy due to their diet plan and physical exercise routine.

“Their bodies are well-conditioned from the rigorous training they do on a daily basis,” Olajide said. “They don’t have any complaints that I have ever heard about their bodies.”

The group does a lot of cardio and weight training, including boxing, martial arts and taekwondo. The members also follow a strict juicing regimen that involves five vegetables and fruits a day to keep them slim and trim.

“And they all watch what they eat,” Olajide said, “they don’t eat any processed foods and I know in the past that they have followed a vegan diet.”

BTS’ strict regimen looks like this:

  1. Juices from five different fruits and veggies, drank two times a day (morning and afternoon).
  2. A daily morning run for at least 45 minutes.
  3. No more than two hours of sleep per night.
  4. Exercise four times a week, including two weeks of martial arts training.
  5. A healthy dose of anxiety caused by the intense training and schedules (approximately 10 minutes at a time), which helps the band members lose weight without trying too hard to diet or eat less food.

Olajide says that the BTS diet plan is a combination of healthy eating and exercise habits, which are hard to maintain for most people.

“The juicing part of it is easy but it is tough to convince people that they need to do all this exercise,” Olajide explains. “That would be the toughest part.”

“Extreme K-pop diets have been around for many years, but they seem to be gaining more and more attention as the Korean pop culture scene has grown in popularity.

Some of these diets include:

  1. Vegetarian diet: Lighter foods, for example veggies and fruits, are consumed on a daily basis. Meat is barely consumed or never eaten at all.
  2. Vegan diet: There is no consumption of any animal product including eggs and dairy because vegans consider using animals for their own needs to be unethical. Sugar and alcohol are also considered taboo in vegan diets.
  3. Low carb diets: These diets include meat, fish, poultry and eggs but eliminate foods that contain carbohydrates such as potatoes, rice and pasta.

A quick look at the diets of a few kpop idols.

1.Taemin & Bora (Beast)

Twice and Beast members have to keep in shape while on the road. A food diary helped them stay on track so they can bring back their amazing bodies.

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2.Younha (Beast)

Younha had a busy schedule, but he managed to maintain his great body with dieting and working at the gym as well as by eating healthy foods all day every day.

3. Sungmin & Eunhyuk (Super Junior)
They both hate working out, but they still eat very healthy. Sungmin doesn’t like meat, and Eunhyuk refuses to drink a protein shake after he became sick from drinking one.

Kpop Diets Exercise

  • Pogo dance

Pogo dance is an aerobic exercise that promotes fat reduction. You should dance without stopping for 20 minutes and the maximum number of steps is 500.

The purpose is to get high calorie expenditure and effective muscle strength training by moving your arms, legs and feet in Pogo along to music.

The tracklist I recommend:Brown Eyed Girls – Sixth Sense (Remix Ver.); Big Bang – Haru Haru; Super Junior – Dancing Out; SHINee – Ring Ding Dong

  • Abs workout

Abs workout is a simple but very effective exercise for weight loss. While listening to music with headphones on, you should sit down with your hands over your knees and bend forward 90 degrees. Repeat this 20 times without resting in between.

After that, you should lie face-down on the floor and lift your legs up to a 45-degree angle. Repeat this for 20 times and then lie face-up and lift your legs up forcefully while lifting your buttocks off the floor. Repeat this for 20 times.

The tracklist I recommend: SNSD – Kissing You; Big Bang – Haru Haru; TVXQ! ft.YooYoungJae – Rhythm After Summer; Big Bang – Haru Haru

  • Aerobic dance

Aerobic dance is good for weight loss as it burns calories and strengthens your muscles. You should dance to fast music for 15 minutes with an emphasis on your arms, legs and feet. The tracklist I recommend: Brown Eyed Girls – Sixth Sense (Remix Ver.); Big Bang – Haru Haru; Super Junior – Dancing Out; SHINee – Ring Ding Dong

  • Clap jump

Clap jump is exercise that strengthens your muscles and burns fat which will be effective for weight loss. You should stand on both legs and clap your hands while jumping up and down. Repeat this for 10 minutes. The tracklist I recommend is Big Bang – Haru Haru; Super Junior – Dancing Out; SHINee – Ring Ding Dong

I’ll do a workout plan for men and women.

  • Standing up

You should sit down on both legs with your arms on top of your head. Lift your upper body and legs to make small steps while holding these steps for 30 seconds. It will be effective in strengthening your muscles while burning calories. You should do this exercise 20 times and then rest for 10 minutes.

The tracklist I recommend is Big Bang – Haru Haru; Super Junior – Dancing Out; SHINee – Ring Ding Dong

  • Squat jump

You should stand on both legs while bending forward in the form of a squat. You should then jump up and down 10 times. This exercise will increase your leg strength. The tracklist I recommend: Brown Eyed Girls – Sixth Sense (Remix Ver.); Big Bang – Haru Haru; Super Junior – Dancing Out; SHINee – Ring Ding Dong

  • Plank

While lying face-down, you should lie on your elbows and hold it for 30 seconds. It will be effective in strengthening the chest muscles if you do this exercise 10 times per day.

The tracklist I recommend: SNSD – Kissing You; Big Bang – Haru Haru; TVXQ! ft.YooYoungJae – Rhythm After Summer; Big Bang – Haru Haru

  • Lifting legs up

While lying face-down, you should lift your legs up. It is important to make an arc so that your leg muscles won’t be fatigued. This exercise will be effective in burning fat if you do it for 20 times while listening to fast music. The tracklist I recommend: SNSD – Kissing You; Big Bang – Haru Haru; TVXQ! ft.YooYoungJae – Rhythm After Summer; Big Bang – Haru Haru

  • Lifting legs up and down
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You should lie face-down on your elbows and lift each leg up vertically. You should then lower the legs down while focusing on the lower part of your arms. It is important to keep your lower body still and lift your upper body. Repeat this 10 times on each leg.

The tracklist I recommend: SNSD – Kissing You; Big Bang – Haru Haru; TVXQ! ft.YooYoungJae – Rhythm After Summer; Big Bang – Haru Haru

  • Swimming

You should swim 30 minutes daily while listening to music, It will be beneficial for weight loss as it increases muscle strength and burns calories. I recommend music with a beat, such as hip-hop and rap, so that you won’t be left behind after turning on the music. The tracklist I recommend is Brown Eyed Girls – Sixth Sense (Remix Ver.); Big Bang – Haru Haru; Super Junior – Dancing Out; SHINee – Ring Ding Dong

  • Lifting chest

You should lie face down and lift your legs high up to form a 90 degree angle with your body. You should then hold this position for 30 seconds. This exercise will be effective in strengthening muscles for men and women. The tracklist I recommend: SNSD – Kissing You; Big Bang – Haru Haru; TVXQ! ft.YooYoungJae – Rhythm After Summer; Big Bang – Haru Haru

  • Lifting knees

While lying face down, you should lift your knees up to form a 90 degree angle with your body. You should then hold this position for 30 seconds. This exercise will be effective in strengthening muscles for men and women. The tracklist I recommend: SNSD – Kissing You; Super Junior – Dancing Out; SHINee – Ring Ding Dong

  • Handstand

You should lie on your back with your hands stretched forward and feet stretched backwards. You should lift up to a position where your head is off the ground but your stomach is touching the ground. Afterwards you need to hold this position for 30 seconds. This exercise will be effective in strengthening muscles and burning calories. The tracklist I recommend is Santana – Black Magic Woman; Big Bang – Haru Haru; SHINee – Ring Ding Dong

  • Crunching

You should lie down on your stomach and lift your legs up to form a 90 degree angle with your body. You should then hold this position for 30 seconds. This exercise is effective in strengthening muscles for men and women. The tracklist I recommend is SNSD – Kissing You; Big Bang – Haru Haru; TVXQ! ft.YooYoungJae – Rhythm After Summer; Super Junior – Dancing Out

References:

“7 Korean Stars Share How They Stay in Shape.” https://www.misskbeauty.com/korean-stars-stay-shape/2017/12/30/. December 30, 2017. Accessed April 23, 2018.

“BTS’ Manager Claims They Eat the Same Thing for Lunch Every Day.” https://www.allkpop.com/article/2017/05/bts-manager-claims-they-eat-the-same-thing-for-lunch-everyday. May 4, 2017. Accessed April 23, 2018.

“Park Jin Young Reveals His Secret to Staying Thin.” http://www.soompi.com/2015/06/10/park-jin-young-reveals-his-secret-staying-thin/. June 10, 2015. Accessed April 23, 2018.

“Park Ji Sung’s Secret to Losing Weight (Diet).” https://www.allkpop.com/article/2014/09/park-ji-sungs-secret-to-losing-weight/. September 8, 2014. Accessed April 23, 2018.

“G-Dragon’s Diet Plan to Stay Slim, Keep Weight.” https://www.allkpop.com/article/2016/05/g-dramas-diet-plan-to-stay-slim/. May 21, 2016. Accessed April 23, 2018.

“AOA’s Seolhyun and AOA Member’s Diet Plan to Lose Weight.” https://www.allkpop.com/article/2016/03/aoa-slimming-diet/. March 12, 2016. Accessed April 23, 2018.

“IU’s Diet Secrets to Stay Slim.” https://www.allkpop.com/article/2014/07/ius-diet-secrets-to-stay-slim/. July 27, 2014. Accessed April 23, 2018.

“Son Dam Bi’s Diet Secret.” https://www.allkpop.com/article/2013/11/son-dambis-diet-secret/. November 7, 2013. Accessed April 23, 2018.

“Jang Seo Hee’s Diet Plan to Stay Slim.” https://www.allkpop.com/article/2015/09/jeong-seohae-diet-secrets/. September 9, 2015. Accessed April 23, 2018.

“Red Velvet’s Seulgi’s Diet Plan.” https://www.allkpop.com/article/2016/06/red-velvet-diet/. June 10, 2016. Accessed April 23, 2018.

“Lee Hyori’s Diet Plan To Lose Weight.” https://www.allkpop.com/article/2015/03/lee-huryis-diet-plan/. March 11, 2015. Accessed April 23, 2018.