Nutritionist shares 3 Korean secrets to staying lean, fit and healthy: Check out fitness and diet habits

Staying lean without gaining weight like the Koreans might be your dream, but it is impossible without incorporating healthy habits in your lifestyle.

Ever wondered why Koreans often appear effortlessly lean, with the kind of fit, toned bodies many aspire to – but find hard to achieve despite trying different diets and workouts? The answer may not lie in quick fixes or extreme routines, but in a consistently healthy lifestyle. From what they eat to how they move through their day, their habits naturally support weight balance and overall wellbeing – proving that staying lean is less about short-term effort and more about sustainable, everyday choices.

Walking is a regular part of Korean lifestyle. (Unsplash)

Deepsikha Jain, a nutritionist with a Master’s degree in Global Public Health Nutrition from the UK and a certified national diabetes educator, is breaking down exactly why many Koreans tend to have a lean and healthy physique. In an Instagram video shared on March 31, she explains how a combination of dietary habits and everyday activity levels work together to shape and support their overall body composition.

Fermented and boiled foods

According to Deepsikha, the Korean diet is rich in fermented foods and boiled vegetables – two elements that play a crucial role in supporting gut health. A well-balanced gut not only aids digestion but also helps regulate metabolism more efficiently. When your metabolism functions smoothly, it becomes easier to maintain a healthy weight and prevent unnecessary weight gain.

She explains, “First, they eat a lot of fermented foods and boiled vegetables that actually improves their gut health which manages the metabolism a lot more better.”

Balanced meals

Most Korean meals, the nutritionist points out, are wholesome and thoughtfully balanced. Each meal typically includes an adequate portion of protein, good-quality carbohydrates, and plenty of vegetables rich in fibre and essential micronutrients. This combination not only enhances satiety – keeping you fuller for longer – but also helps stabilise blood sugar levels, ultimately supporting better weight management.

Deepsikha highlights, “Second, if you look at the plate, it is so full and balanced. Proper protein, it's good of carbs and a plenty of vegetables as well. That actually helps them stay fuller for longer, balancing their blood sugar as well and hence not helping them gain weight.”

More walking

According to Deepsikha, Koreans tend to move more and sit less as part of their everyday routine. Walking is deeply ingrained in their lifestyle, often preferred over short-distance transport, which keeps them consistently active throughout the day. This regular movement not only helps strengthen metabolism but also ensures they burn off the calories they consume, supporting overall fitness and weight balance.

The nutritionist explains, “Third, they walk more and sit less. Everybody in Korea is so physically active. They use less public transport, more walking. That helps them build their metabolism and burn those calories. So, if you also want to stay fit and healthy, do like the Koreans do.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.