Step by step practice

Step 1: Days 1-3 - Turning on the fat metabolism switch

Days 1 to 3 are aimed at giving the intestines a rest and improving the biological rhythm.
Drink only protein drinks 4 times a day (breakfast, lunch, afternoon snack, dinner). (Consume with water or unsweetened soy milk)
If you are feeling extremely hungry, you can eat green leafy vegetables, tofu, coconut oil, olive oil, and unsweetened plain yogurt.
You should take probiotics on an empty stomach in the morning.
Try to walk for at least 60 minutes a day.
* If you were not in good physical condition or were addicted to caffeine, you may experience severe lethargy, headache, and dizziness. Most of them will disappear after eating lunch on the 4th day, but if you have severe dizziness, nausea, etc. that make it difficult to carry out daily life, you can skip this section and go to days 4 to 7. You should decide after checking your physical condition.

Step 2: Days 4-7 - Improvement of leptin resistance and fatty liver

It aims to improve leptin resistance.
Drink protein drinks three times a day (morning, afternoon snack, and dinner).
Lunch is a low-carb meal, consisting of half a bowl of mixed grain rice, tofu, fish, raw fish, seafood, tuna, chicken (without the skin), eggs, mushrooms, and seaweed.
Take nutritional supplements such as probiotics, multivitamins, omega-3, vitamin C, and CoQ10 in the morning and evening.

Step 3: Week 2 - Intermittent Fasting and Improving Insulin Resistance

Allowed foods include beans, nuts, a little kimchi, a cup of black coffee in the morning, two glasses of milk, and unsalted natural cheese.
Drink protein drinks twice a day (morning and afternoon snack).
Lunch is a low-carb meal, the same as on days 4 to 7.
Dinner is a low-carb meal, with plenty of protein, such as blue-backed fish and, if possible, boiled or stewed meat (such as boiled pork or shabu-shabu).
Do a 24-hour fast once a week. Instead of fasting for 24 hours starting at midnight, fast from an early dinner to an afternoon snack the next day, and then eat dinner normally.
On fasting days, avoid high-intensity exercise, but exercise at a moderate level will be more effective. After fasting, eat a hearty, low-carb meal.

Step 3: Week 3 - Restore flexibility and optimize metabolism

Allowed foods include pumpkin, tomatoes, cherry tomatoes, chestnuts, bananas, and berries. Amount control is essential.
Drink protein drinks twice a day (morning and afternoon snack).
Lunch is a low-carb meal, and dinner is a no-carb meal, the same as week 2.
If you've done high-intensity exercise, you can eat carbohydrate snacks like bananas and sweet potatoes, but they're not recommended.
Fast for 24 hours twice a week, but not on two consecutive days.
You should eat a high-protein meal after fasting to prevent muscle loss. After completing week 3, if your muscle mass has recovered to the level of the day you started the diet, proceed to week 4. If not, do it again.

Step 4: Week 4 - Upgrade! Maximize Fat Loss

Fruits are added to the allowed foods (limited to 1 per day)
Drink protein drinks twice a day (morning and afternoon snack).
I eat low-carb meals for both lunch and dinner.
Fast for 24 hours three times a week, but do not do them consecutively.