1개월 건강 프로그램: 건강 달성 및 유지

한 달 다이어트 프로그램에 집중하면 혈압, 혈당, 간 기능 등의 건강 지표가 크게 개선될 수 있습니다.

### 드라마틱한 몸매 개선을 위한 4주 다이어트 프로그램
* 🗓 "1년 또는 평생을 하기는 어렵더라도 **한 달만 집중**해서 해보는 것을 추천합니다."
* 한 달이 지나면 **혈압, 혈당, 공복 인슐린, 간 기능 등의 지표가 극적으로 개선**되는 것을 확인할 수 있습니다.
* 🥦 "끝없는 기한을 정하기보다는 **이런 식으로 점진적이고 꾸준히 접근**하면 일반적으로 다이어트에 성공할 수 있습니다."
* 💪 "몸을 바꾸는 것과 바뀐 몸을 유지하는 것은 **완전히 다른 개념**입니다. **유지 관리가 훨씬 쉽**습니다."
* "**4주 동안 헌신한 결과** 혈압, 혈당, 콜레스테롤 등 다양한 지표가 **정상 수준 또는 이에 근접한 수준**으로 개선되었습니다."
* 🏋 "어느 시점에서는 더 이상 체중이 줄지 않고 체지방이 감소하지 않으며 근육이 회복되지 않습니다. **이 경우에는 유지 관리를 넘어서는 것이 좋습니다.**"
* 📉 무리하게 체중 감량을 시도하기보다는 **현재 체중과 체지방을 유지하는 전략**을 세우는 것이 좋습니다.
* 🎉 "신체가 재조정되면 **매우 건강한 몸을 갖게 되는 축복**을 받게 될 것입니다."

We generally need to go on a diet. We don't know if it will be for three months, six months, or a year. If we don't set a limit endlessly, we tend to give up because we get tired. What I recommend to patients who come to me is, how about focusing on just one month? Some people might say, Can I achieve anything in just one month? My body is so deteriorated. But in reality, after one month, if you get tested, you will see dramatic improvements in indicators such as blood pressure, blood sugar, fasting insulin, and liver function. So, in the first week, you can say hello. Hello to all the viewers of Knowledge HanSang. I am Park Youngwoong, a professor at the Health Medicine Department of Kangbuk Samsung Hospital. I tell people around me that if you want to get healthier, you should cut down on sugar and flour as much as possible, exercise regularly, and get enough sleep.

Many people wonder if it's easy to do it for a lifetime and end up not even starting because they can't muster the courage. They keep postponing it, and eventually, they hear about diseases like diabetes and end up hospitalized. From that moment on, they think about what to do. When they come to me, adjusting to their level, I recommend focusing on just one month, even if doing it for a year or a lifetime seems difficult. Some might say, Will one month be enough? My body is so deteriorated, will it go back to its previous state after a month? They express concerns like this, but in reality, it's not that easy to return to the previous state. This idea overlooks our body's healing ability and recovery power. It's not easy to go back to a healthy state when our body is in a deteriorated condition.

With the mindset of creating my body, boldly cutting off harmful stimuli to my body and actively incorporating things that help my body, even in a short period of one month, my body can recover and return to a healthy state. Once you become healthy, you won't easily go back to your previous state, and our mindset changes. If you've made the effort to create a healthy body, you would want to maintain it as much as possible. Therefore, you end up reducing the sugar and flour-based foods you usually consume, decreasing the amount and frequency of alcohol intake, making an effort to sleep well, and gradually undergoing such changes. The idea is to focus only for a month on starting these changes. For example, if someone loves flour-based foods too much and finds it hard to quit or needs to sweeten their drinks with sugar, when their body is healthy, there won't be any issues like this.

If food attacks me every day, at some point, my body will break down, my liver will be covered in oil, and insulin hormones will not function properly. Then, if I make an effort to cut these things off at that time, fatty liver and insulin resistance can improve, but it takes some time. Even if you reach that state and continue to neglect work, belly fat keeps coming out, weight keeps increasing, and eventually, blood pressure, blood sugar, and cholesterol levels rise, leading to vascular damage, chronic inflammation, and cell damage. Despite this, if you continue to neglect and reach the point where diabetes requiring medication or taking heart medication due to blocked blood vessels is necessary, you may not be able to return to a healthy state as before. The best thing is not to worsen.

From now on, actively managing your health can help you return to a healthy body more quickly and in a much easier way. When you hear things like my blood pressure is a bit high, or I have pre-diabetes, or my waistline has increased and I have belly fat compared to last year, that's the right time to start taking care of your health. Because each individual's body condition, constitution, and health status are different, we cannot definitively say that everyone can become healthy in just one month. Some people are healthy without any metabolic abnormalities, even if they are overweight, while others have insulin resistance but have a normal weight. Some people have fatty liver and insulin resistance due to excessive weight gain, but they have not developed diabetes. People are all different in their own ways, so I can't definitively say that everyone will become healthy after just one month of Park Young-woo's program. I can't make such definitive statements.

Regardless of your current health condition, can you become healthier by focusing on managing your body for a month? If your health is significantly deteriorated, can you make your body somewhat healthy by focusing for a month and then maintain it as a maintenance strategy? If you gradually and steadily approach it in this way, rather than setting an endless deadline, you need to diet generally. If you do it without setting an endless deadline, you may get tired and give up. If you set a period saying you will only do it for a month, you can focus during that period, and because of the focus, you will get better results. Changing your body and maintaining the changed body are completely different concepts. Maintenance is much easier. So, it is realistic to have a slightly easier maintenance plan for a long time, then do another one-month program again. This has been my practical way for over 30 years.

This is the conclusion of treating patients. I have mentioned earlier that everyone's physical condition is different. How smoothly it goes at the beginning, and then how the results come out after one week, varies from person to person. There are people who do not lose weight easily but lose 5kg in just one week, while others lose only body fat. Some people lose only water and muscles. The results are different for everyone. Why is that? The more damaged the body is, the less the weight changes, and water and muscles are lost rather than fat. The more damaged the body, the more focus and consistent practice are needed to quickly achieve a healthy body. Therefore, the first week is a stage to identify what kind of body you have. To change a body that does not use fat well into a body that uses fat well, you need to reduce carbohydrates, and the first week is...

I intentionally suggest consuming more carbohydrates than usual. For the first three days, I only recommend protein shakes. The reason for this is that you can think of it as a short three-day fasting program. If our body does not receive enough carbohydrates, it will have to extract fat stored as an energy source. However, for bodies with low metabolic flexibility, instead of using fat, they tend to easily extract protein from muscle tissue and convert amino acids into glucose. Therefore, if you starve for the first three days, people with low metabolic flexibility will lose a lot of muscle. To minimize muscle loss, we recommend consuming shakes in a lean form that can be well digested and absorbed over four meals during the mealtime, so that muscles can be well maintained. However, another important step is to...

If you endure hunger, your body's metabolism may slow down and your basal metabolic rate may decrease, so you shouldn't hold back your hunger. However, if you only have a shake, you may feel a bit empty and hungry. That's why we recommend choosing minimum and tofu as substitute meals. Tofu has low carbohydrates, rich in protein, and is relatively well digested and absorbed, so many people ask if they can eat scrambled eggs or protein foods instead of shakes during the first three days. We recommend shakes that are well absorbed because they allow the intestines to rest. Therefore, you will start consuming real food from the fourth day. For the first three days, we use a strategy to change the body to actively use fat, and a strategy to let the intestines rest, recommending shakes that are well absorbed. So, you will start having proper meals from the fourth day, with three meals a day.

When transitioning from a low-carb lunch to a regular meal, carbohydrates will be supplied in the form of rice, along with sufficient servings of vegetables and protein side dishes. By ensuring a balanced intake of vegetables and protein, you can meet your protein needs adequately, maintain an appropriate intake of carbohydrates, minimize muscle loss, and effectively use fat as an energy source. The first three days are actually the most challenging. Especially for those with poor metabolic flexibility and carbohydrate addiction, severe headaches and weakness may occur due to withdrawal symptoms. In such cases, instead of forcing yourself to consume only protein shakes for three days, you can proceed directly to the mission on the fourth day. If dieting becomes stressful, it won't help reduce body fat. There is no problem with transitioning to a regular meal for lunch. So, headaches or weakness...

You will also experience things disappearing intentionally by restricting carbohydrates, your body will lose its swelling, and then, as we stop consuming foods that cause inflammation like sugar and flour, chronic inflammation in the body improves, making you feel much lighter. Feeling like that is what you actually experience in the first week. The results of the first week vary from person to person. For those whose weight does not change much, relatively more muscle than fat is lost. These are people whose bodies are more damaged, whose basic metabolism is lower, and whose metabolic flexibility is lower. Understanding this, you should actively stimulate exercise more and more strictly limit taboo foods while taking good care of your body with healthy foods. If you start with too much ambition in the first week and start an exercise program, the results will be much better. Avoid carbohydrates.

Reducing or almost not eating is not usually normal, and it will be even more challenging to exercise. However, if you start exercising from the first day, our bodies can pull the switch to start using fat instead of muscle walls from the beginning, which means that if you didn't exercise, you would lose more muscle than fat. When you start exercising from the first day, relatively, muscle loss decreases, and fat is more likely to be lost. As we move on to the second week, our bodies that couldn't use fat well in the first week inevitably switch to using stored fat because we intentionally restricted carbohydrates. So, we need to activate it this time. Therefore, in the second week, we still supply protein in the form of shakes for morning and afternoon snacks, and then lunch and dinner.

Two meals are regular meals to supply at least protein without being hungry, providing protein four times a day and eating enough. Of course, carbohydrates will be in the form of rice for one meal at lunch. Legumes are allowed as nuts, so you can eat bean rice, and in the afternoon, you can have nuts as a snack when consuming protein shakes. Of course, it's okay to sprinkle and eat salads. As the allowable amount of carbohydrates increases slightly, it's time to enter the mode of actively burning body fat. This is when intermittent fasting is needed. I emphasized the importance of eating well, so while eating well, intermittently fasting is done. Eating less and fasting at first is completely

I mentioned a different story. Unlike continuous low-calorie diets, intermittent fasting, where you eat well and occasionally fast, not only has the beneficial effect on our bodies but also helps to prevent our basal metabolic rate from dropping slightly. Continuous low-calorie diets eventually lead to a plateau because the basal metabolic rate decreases. However, when intermittent fasting, where you eat well every day and occasionally fast, is incorporated, the basal metabolic rate does not decrease, leading to continuous weight and body fat loss. You may now crave foods you used to enjoy a lot, including sugar, flour-based foods, and fruits. The reason I strongly advise against eating forbidden foods is their addictive nature. Foods with strong addictive properties should not be eaten at all because the moment you put them in your mouth, you lose control.

You will end up failing if you keep emphasizing that there should be no exceptions, that forbidden foods should never be eaten. In reality, even if you eat your fill with vegetables and protein, there may be a sense of emptiness. That emptiness is the craving for carbohydrates. When that fake hunger strikes, you should make an effort to eat within the permissible food range as much as possible. You can also use plain yogurt. You can dip colored cabbage or daikon radish and eat. It may feel lacking, but sweetness calls for sweetness, so even if it's tough until your body moves away from sweetness a bit, you have to endure it. Therefore, when you feel empty, it's good to take care of the foods within the permissible food range and run your body. If you have successfully completed the second week, the third week is a diet to maximize body fat loss. The words of success.

In the first week, even if your body loses muscle instead of fat, if you focus on intermittent fasting and regular exercise consistently after the second week, when you check your body fat after the second week, you will see that your muscles have recovered and fat has decreased. This is a success. If you have succeeded like this, you can move on to the third week. On the contrary, if you continued to lose muscle even after the second week, it means you have not succeeded. There may have been some cheating, like eating too much of foods you shouldn't eat, or insufficient exercise stimulation. It means your body hasn't changed yet; your metabolic flexibility hasn't improved. In that case, do not proceed to the third week. Instead, repeat the second week once more. In the third week, increase intermittent fasting to 24 hours every other day. Do not do it consecutively; if you have fasted once,

In the middle of the process, it is important to take good care of meal times. I do intermittent fasting twice a week for 24 hours each time. Also, the amount of carbohydrates allowed increases. Berries like pumpkin, tomatoes, and wild blueberries, which were not allowed before, are now allowed. Sweet potatoes are also allowed, about one per day. Many people asked why tomatoes are not allowed in the first week but allowed from the third week. Tomatoes are beneficial for health, have a lower sugar content than carrots or onions. The issue is that they have a sweet taste, so for those who crave sweetness, they should eat tomatoes. That's why you can eat a lot of tomatoes. That's why I restricted them. Instead of saying, I will eat cherry tomatoes every time I feel like pulling back a step, it's better to eat them in moderation.

It would be good to eat. In the second week, I fasted for 24 hours one day a week. So, one day a week, I only ate one meal. If you add up all seven days of the week and divide by seven, even if you eat to your heart's content, the average intake per day decreases. The effect of eating less comes out. However, muscles grow and fat decreases. This is the essence of intermittent fasting. In the third week, despite fasting for 24 hours two days a week, muscles recover even more, and body fat decreases more. It's amazing, isn't it? In fact, it's about understanding the physiological and metabolic processes of our body that cannot be explained by the concept of calories. So, the third week is a stage in the four-week program that can accelerate improving your body. If you focus on it, very good results will come out.

I'm scared. You've safely made it to the third week now, and there's only one month left. If you were to take a body fat test at the end of the third week and find that your muscle mass has increased compared to when you first started the program, you can even fast for 24 hours, three times a week. However, from my experience, there are quite a few people who, even after completing the third week, couldn't restore their muscle mass to the level they had when they started. That's why for the fourth week program, I allow those who have successfully completed the missions until the third week to repeat the three-week mission once more. Of course, for those who couldn't recover their muscles and had to repeat the second-week mission during the third week, but later managed to activate and recover their muscles, can proceed to the third week. As the missing muscles continue to recover during the third week.

Although body fat is decreasing well, if the recovery level of muscles does not reach the level of the initial start, it is recommended to repeat the mission of the third week. Do not be too greedy, and doing intermittent fasting excessively is not good. It should be done according to your body. Therefore, I recommend that you continue the mission of the third week in the fourth week as well. The important thing is the final result. By doing so until the fourth week, in the diet program I did, after dedicating four weeks, I checked various indicators such as blood pressure, blood sugar, and cholesterol that I had done before starting the program. It's only been a month, but indicators such as blood pressure, blood sugar, fasting insulin, liver function, cholesterol, and triglycerides have dramatically improved to normal levels or close to them. I have experienced this improvement, so I recommend that you go to a nearby hospital for tests a month later.

You may be able to check the results. When introducing the fortune-telling program, I received questions. First of all, can I do it even if I am taking chronic constipation medication? Can I do it even if I am currently taking diabetes medication? I received a lot of questions about whether it is okay to participate in this program while taking medication. People who are taking diabetes medication should be careful. Because if you participate in a diet that intentionally restricts carbohydrates while taking medication, there is a risk of low blood sugar. So, if you decide to do it, you should stop taking the medication. In that case, I recommend that you have sufficient consultation with your prescribing doctor before doing so. For those who are taking high blood pressure medication, even if you just do it properly in the first week, their blood pressure drops and swelling decreases. However, because the causes of high blood pressure are so diverse, just losing weight does not necessarily return blood pressure to normal.

If you have high blood pressure, you should continue taking your medication, but your blood pressure will drop. You should visit the doctor who prescribed the blood pressure medication and show them the blood pressure readings you have taken at home every day. Ask the doctor if the medication needs to be adjusted because the readings have dropped. So, if the doctor adjusts the dosage, you can take it that way. For those taking statins for cholesterol or liver medication for fatty liver, it may be possible to stop taking the medication. There won't be any sudden issues if you stop the medication. If done correctly, good results such as improvement in fatty liver or cholesterol levels can be achieved, so if you work hard, you may be able to reduce or stop taking medication. It can lead to good results for preventing cardiovascular diseases.

If you want, you can take the medicine while doing it. Because the lower the uric acid level, the better, taking medicine to lower uric acid levels can be helpful. There are many questions about coffee. At the beginning of this program, I drank coffee for four weeks. There are various intentions here. It was about trying to quit addictive foods like sugar, alcohol, caffeine. When I made office workers participate in this program, chaos ensued. I only made them quit coffee for the first week, and from the second week, I allowed them to have a black coffee in the morning. The main reason for quitting coffee is the quality of sleep. Those who frequently or heavily drank coffee have never experienced deep sleep, so they mistakenly think that they sleep well. If you think you can quit coffee, it's good to try quitting coffee once.

I only said to do it for a month because I received a lot of questions. After trying it for a month, my stomach got flatter, my body felt lighter, and my skin condition improved. It's a pity to stop after just one month. I saw many questions like, Is it okay to continue? Yes, you can. Actually, suggesting to do it for just a month is like throwing bait. If you have the desire and willpower to continue, you can. But the problem is that willpower doesn't lead the way. My body needs to follow. I intentionally do intermittent fasting twice a week, eat healthily, and exercise. However, at some point, there is no more weight loss, no decrease in body fat, and no muscle recovery. In that case, it's actually better to move beyond maintenance. The reason for moving beyond maintenance is that, first, my basal metabolic rate unknowingly drops. Also, even though I exercise, my body doesn't respond, and my muscles don't recover. So, it's better to go beyond maintenance.

Even if you say you work hard regularly, if the amount of exercise is not enough to maintain the basic metabolic rate of the body, the basic metabolic rate may be low. So, even if I do intermittent fasting and exercise in my own way, the effect is not dramatically responsive. In that case, you should reduce it more here because the basic metabolic rate will decrease more. Rather than trying to lose weight excessively, it is better to have a strategy to maintain current weight and body fat. Maintaining means eating well and moving a lot. Every morning, weigh yourself and eat the same amount, but move more and exercise more. That way, the decreased basic metabolic rate will increase. I'm talking about managing your body well to maintain weight, and then the basic metabolic rate will gradually recover.

You need to start over with adjusting your body to see dramatic effects again. Your body is already under stress, and your basics are lacking. If you keep pushing yourself too hard, you won't see good results. Don't be disappointed if you go over your maintenance weight. You can eat forbidden foods occasionally. It's not easy to go back to your previous shape easily because your body has already improved. Maintain your weight well while doing so. Once your body is readjusted, you will be blessed with a very healthy body. Doing this once a year is sufficient. Personally, I do it once a year in January. January is a good time because it's the end of the year, there are many drinking occasions, and your body may be tired. Unless it's a very important commitment, postpone it. Focus on exercising, get seven hours of sleep, eat healthy meals for a month in January, and take care of yourself.

Let's try to make an effort once. Right now, at this moment of watching this program, you should try it for a month. For those who were a little disappointed, I will challenge you once again with me in January next year.

"딱 한달만 '이렇게' 해보세요" 몸에 쌓인 지방 없애는 확실한 방법 (박용우 원장 1부)

안녕하세요. 지식한상 입니다.
당신의 건강과 올바른 식습관, 그리고 다이어트에 유용한 정보 
힘든 시기에 놓였더라고, 포기하지 않고 힘을 드릴 수 있는 유익한 정보
우리 모두를 위한 지식한상 채널이 되겠습니다.

좋아요와 구독하기는 지식한상 컨텐츠 제작에 큰 힘이 됩니다.
감사드립니다. 시청자 여러분들의 24년 한해에도 큰 소망과 건강이 깃드시길 응원드립니다.


출연/제휴 문의 : jisikhansang@gmail.com

지식한상 

한 달 동안 건강에 집중하는 힘

한 달만 건강 개선에 집중해도 혈압, 혈당, 간 기능 등의 지표가 극적으로 개선될 수 있습니다.

단기간의 변화는 신체가 회복하고 건강한 상태로 돌아가는 데 도움이 될 수 있으며, 장기적으로 건강 유지에 대한 사고방식의 전환으로 이어질 수 있습니다.

건강 개선에 걸리는 기간은 개인마다 다를 수 있지만, 적극적으로 건강을 관리하면 더 이상의 건강 악화를 예방하고 건강한 상태로 돌아가는 것이 더 쉬워질 수 있습니다.

한 달 안에 신체 건강을 개선하기 위한 전략

한 달 동안 몸매 관리에 집중하면 특히 신진대사 유연성이 떨어지는 분들의 건강이 개선될 수 있습니다.

첫 주는 신체의 필요를 파악하고 지방 이용을 촉진하는 식단으로 전환하는 데 매우 중요한 시기입니다.

단백질 셰이크와 두부를 함께 섭취한 후 균형 잡힌 식단으로 전환하면 근육 손실을 최소화하고 탄수화물 섭취를 관리하며 지방을 에너지원으로 효과적으로 사용할 수 있습니다.

탄수화물 제한이 신체에 미치는 영향

탄수화물을 제한하면 특히 첫 주에 체중이 감소하고 체성분이 개선될 수 있습니다.

처음부터 운동 프로그램을 시작하면 근육 손실을 최소화하고 지방 손실을 증가시키는 데 도움이 될 수 있습니다.

두 번째 주에는 단백질 섭취, 간헐적 단식, 금지 음식 피하기에 집중하면 체지방 연소를 활성화하고 기초 대사율 저하를 방지하는 데 도움이 될 수 있습니다.

금지된 음식에 대한 갈망은 허용되는 음식 범위를 고수하고 일시적인 공허감을 견뎌내면서 관리해야 합니다.

간헐적 단식과 근육 회복을 위한 점진적 접근법

4주 간헐적 단식 프로그램에서는 근육 손실에서 회복과 지방 감소로 초점을 전환합니다.

셋째 주에는 주 2회 24시간 단식을 도입하고 탄수화물 섭취를 늘려 근육 회복과 지방 감소를 촉진합니다.

성공적인 참가자는 4주차에 주 3회 단식으로 진행할 수 있으며, 근육 회복에 어려움을 겪는 참가자는 3주차 미션을 반복하도록 권장합니다.

4주 다이어트 프로그램 권장 사항

근육 회복이 지방 감소와 일치하지 않는 경우 3주차 미션을 반복하고 과도한 간헐적 단식을 피하는 것이 좋습니다.

이 프로그램은 혈압 및 콜레스테롤과 같은 지표에서 상당한 개선을 보였지만 약물을 복용하는 사람은 변경하기 전에 의사와 상담해야 합니다.

커피를 끊으면 수면의 질이 개선될 수 있지만 모든 사람에게 필요한 것은 아니며 프로그램 첫 주 이후에는 적당히 다시 시작할 수 있습니다.

간헐적 단식을 한 달 이상 장기화하면 배가 더 평평해지고 몸이 가벼워지며 피부 상태가 개선될 수 있습니다.

체중 감량, 체지방 감소, 근육 회복 정체기에 접어들면 기초 대사율을 서서히 회복하는 데 도움이 되므로 유지 기간을 넘어서는 것이 좋습니다.

체중 유지와 신체 조절에 집중하면서 장기적인 건강 효과를 얻기 위해 가끔씩 간식을 허용하는 것이 좋으며, 1년에 한 번 1월이 장기 단식을 하기에 적합한 시기입니다.