How to Eat Korean Food and Lose Weight: A Diet-Friendly Guide

Introduction

Korean cuisine is renowned for its balance of flavors and nutritional value. This post will explore 18 Korean dishes that support weight loss and maintenance. These dishes offer great taste and are packed with essential nutrients, making them an excellent choice for a balanced diet.

Mixed Grain Rice [Photo Credit] KTO, Torai Republic

For those interested in cooking Korean food at home, links to preferred recipes will be provided in Appendix 2. Rather than including links for every dish introduced, the focus will be simple recipes to prepare at home. Most recipes will come from well-known Korean YouTubers and bloggers, though they are primarily in Korean. If English-language recipes are needed, a separate list of famous food YouTubers and bloggers offering content in English will be compiled in Appendix 3. Additionally, to help understand Korean seasonings, a previous post on the topic will be linked in Appendix 4.

Hopefully, this post will encourage those interested in Korean cuisine and dieting to continue exploring it, allowing them to enjoy its three key benefits—taste, nutrition, and weight management.

Whenever possible, visiting a local Korean market to source fresh ingredients is highly recommended for an authentic taste of Korean cuisine.

Rice is the foundation of Korean cuisine, making it impossible to discuss Korean food without it. Therefore, the next post will focus on how to cook rice. Stay tuned!

 

Key Principles of the Korean Diet

- Fresh Ingredients: Prioritize fresh vegetables and high-quality proteins.

- Mindful Cooking: Opt for steaming, boiling, or grilling over frying.

- Balanced Seasoning: Use natural soy sauce, gochujang, and sesame oil to minimize sodium and sugar.

- Portion Control and Savor: Eat in moderation and savor each bite to feel satisfied.

 

Single-Dish Meals

Koreans usually pair even single-dish meals with a serving of kimchi.

 

🥢 Bibimbap (비빔밥)

A bowl of rice topped with assorted vegetables, meat, and a fried egg, bibimbap is the epitome of a nutritionally balanced meal. Use gochujang (고추장, Korean chili paste) sparingly and substitute sesame oil with perilla oil for a healthier option.

Bibimbap [Photo Credit] KTO, Kim Jiho

📌 Diet Tip: Swap white rice for multigrain or konjac rice to create a low-carb version!

 

🥢 Pumpkin Porridge (호박죽, Hobakjuk)

Smooth, slightly sweet, and low in calories, pumpkin porridge is perfect for dieters. It's also rich in dietary fiber, which helps maintain a feeling of fullness.

Pumpkin Porridge [Photo Credit] KTO, Kim Jiho

 

📌 Diet Tip: Use a small amount of honey instead of sugar to enhance sweetness naturally.

 

🥢 Red Bean Porridge (팥죽, Patjuk)

Known for its creamy texture and high fiber content, red bean porridge is a comforting meal. Red beans also have diuretic properties, helping to reduce bloating.

Red Bean Porridge [Photo Credit] KTO, Torai Republic

📌 Diet Tip: Replace glutinous rice with brown rice or oats for added nutritional benefits.

 

🥢 Cold Noodles (냉면, Naengmyeon)

Cold noodles are a refreshing, popular summer dish and an excellent low-calorie option. Buckwheat noodles and a light broth keep the dish flavorful and diet-friendly.

Mul Naengmyeon [Photo Credit] KTO, Torai Republic

📌 Diet Tip: Adjust the flavor with vinegar and mustard.

🥢 Soy Milk Noodles (콩국수, Kongguksu)

High in protein, low in fat, and low in calories, kongguksu is a satisfying meal for dieters. Soybeans provide a plant-based protein source, supporting satiety and overall health.

Cold Soybean Noodle [Photo Credit] KTO, Lee Beom Soo

📌 Diet Tip: Reduce the portion of noodles and use only a pinch of salt for seasoning.

 🦋 In the summer, if you visit a Korean market, you can find pre-packaged soy milk or black soybean milk (seoritae, 서리태 콩물). To make kongguksu effortlessly, simply buy soy milk and some noodles. Cook the noodles, pour the chilled soy milk over them, and enjoy—it’s easy! For the best experience, I recommend keeping the soy milk in the refrigerator and serving it cold. Thinly sliced cucumbers and ground peanuts are optional toppings but add extra flavor and texture. However, the amount of salt should be adjusted to your taste. Adding salt to kongguksu can significantly change its flavor, so season it according to your preference.

🥢 Japchae (잡채)

Japchae is a stir-fried noodle dish made with various vegetables and meat. For a lower-calorie version, you can substitute konjac noodles for glass noodles.

Vegan Japchae [Photo Credit] KTO, Alex Bundo

📌 Diet Tip: Minimize the use of oil during the stir-frying process for a healthier option.

 

🥢 Korean Salad (한식 샐러드)

A salad featuring chicken breast, tofu, or mushrooms makes a light yet nutrient-packed meal. Soy sauce and vinegar create a simple, low-calorie dressing.

Vegan Salad [Photo Credit] KTO, Alex Bundo

📌 Diet Tip: Add fresh sesame seeds for extra nuttiness.

🥢 Acorn Jelly Soup (Dotori Mukbap, 도토리묵밥)

Acorn jelly is low in calories and highly filling. Combine it with fresh vegetables in a refreshing soup for a healthy meal.

 

📌 Diet Tip: Enhance the flavor with red chili powder and soy sauce for a clean and satisfying taste

 

Dishes to Enjoy with Rice (Soups, Stews, and Side Dishes - Banchan)

The following dishes are typically enjoyed with rice, forming a classic Korean meal set with rice, a soup or stew, and 2-3 side dishes. While rice is primarily a carbohydrate and may not directly aid in weight loss, it remains a staple for a balanced diet.
For tips on how to enjoy rice in a diet-friendly way, see the attached section.

 

🥢 Doenjang Jjigae (된장찌개, Soybean Paste Stew)

This hearty stew combines the probiotics from fermented soybean paste with vegetables and tofu for a healthy, balanced meal. Limiting the consumption of the broth can help reduce sodium intake.

Doenjang Jjigae [Photo Credit] KTO, Torai Republic

📌 Diet Tip: Add mushrooms or fermented soybeans (cheonggukjang, 청국장) for a richer flavor. 

 

🥢 Miyeokguk (미역국, Seaweed Soup)

Seaweed soup is low in calories and high in fiber, and it helps flush out toxins from the body. Using clams or anchovies instead of meat creates a lighter, cleaner taste.

Seaweed Soup with Sea Urchin [Photo Credit] KTO, Kim Jiho

 

📌 Diet Tip: Use low-sodium soy sauce for a healthier flavor boost.

 

🥢 Kongnamul Guk (콩나물국, Soybean Sprout Soup)

Soybean sprouts are rich in protein and dietary fiber while low in calories, making this clear, refreshing soup an ideal diet-friendly dish. It offers satiety while keeping the stomach light.

Soybean Sprout Rice Soup [Photo Credit] KTO, D&A Studio

📌 Diet Tip: Season with soy sauce and sprinkle chili powder for a spicy kick without extra calories.

 

🥢 Namul (나물, Vegetable Side Dishes – Spinach, Fernbrake, Bellflower Root)

Vegetable-based side dishes are a staple of Korean meals. Low calories and packed with vitamins and minerals are essential for a healthy diet. Use lemon juice or soy sauce instead of sesame oil to cut calories further during preparation.

Three Kinds of Namul [Photo Credit] KTO, Alex Bundo

 

📌 Diet Tip: Mix the vegetables with some perilla powder for a nutty flavor.

🥢 Kimchi (김치)

Fermented kimchi is rich in probiotics, promoting gut health. It's low in calories and boosts the immune system with red chili powder, garlic, and ginger.

 

📌 Diet Tip: Use aged kimchi in recipes to bring out deep flavors without needing extra seasoning.

 

🥢 Braised Tofu (Dubu Jorim)

Tofu is rich in protein and low in calories, helping lower cholesterol levels. Braising tofu in a savory sauce ensures a balance of taste and health.

 

📌 Diet Tip: Substitute sugar in the sauce with honey to reduce calories. 

 

🥢 Cucumber Cold Soup (오이냉국, Oi Naengguk)

Cucumbers are high in water content and low in calories, making them perfect for rehydration. This chilled soup is refreshing, especially during summer, while keeping the body light.

 

📌 Diet Tip: Use soy sauce for subtle umami flavors.

 

🥢 Stir-fried eggplant (가지볶음, Gaji Bokkeum)

Eggplants are low-calorie and high in fiber and antioxidants. Stir-frying with minimal oil makes this dish a perfect diet-friendly side.

Stir-Fried Eggplant [Photo Credit] Wikimedia Commons

 

📌 Diet Tip: Use a small amount of olive oil to enhance the flavor.

 

🥢 Steamed Egg (계란찜, Gyeranjjim)

Soft and fluffy steamed eggs are rich in protein yet low in calories, making them a great option for breakfast or a light meal.

 

📌 Diet Tip: Mix a small canned tuna for added flavor and nutrients.

 

🥢 Grilled Fish

Fish like mackerel or Pacific saury are high in protein and omega-3 fatty acids, which support weight loss and cardiovascular health. Baking fish in the oven without oil further reduces calories.

 

📌 Diet Tip: Add a squeeze of lemon juice to enhance the flavor.

Enjoy Korean Diet Cuisine

Korean food is more than just a meal—it's a pathway to health and happiness. Today's dishes are perfect examples of how Korean cuisine can support a delicious and healthy diet. Start your journey with these meals, and discover how dieting can be an enjoyable experience. Korean food proves that healthy eating doesn’t have to feel like a compromise!

 

[Appendix1] Tips for Eating Rice While Dieting

Here are some ways to enjoy rice without compromising your diet:

 

① Choose Multigrain Rice Instead of White Rice

White rice consists of refined carbohydrates that quickly spike blood sugar levels, potentially leading to obesity and diabetes. In contrast, multigrain rice is made from unrefined carbohydrates, which raise blood sugar levels more gradually. It is also rich in dietary fiber and protein, making it more diet-friendly.

 

② Reduce Your Rice Portion

Cutting your usual rice portion by at least half can significantly lower calorie intake. To maintain nutritional balance, pair the smaller portion of rice with side dishes rich in vegetables or protein.

 

③ Eat Rice Slowly

Eating rice slowly can help you feel full faster. Since it takes about 20 minutes for the brain to register fullness, eating slowly can prevent overeating.

 

④ Take a Walk After Meals

After eating, engage in light activities like walking or stretching. This helps regulate blood sugar levels and reduce body fat.

 

⑤ Use Konjac Rice

Konjac is extremely low in calories and high in dietary fiber, making it an excellent choice for weight management. Konjac rice, made by combining konjac with regular rice, is lower in calories and provides a greater sense of satiety.

 

⑥ Opt for Brown Rice

Brown rice contains over three times the dietary fiber of white rice and is packed with antioxidants like vitamin E, phytic acid, and selenium. These nutrients aid in preventing chronic diseases and promote weight loss.

 

⑦ Replace Rice with Tofu

Tofu is rich in protein and low in calories, making it a great diet-friendly food. Crumbled tofu can serve as a substitute for rice, reducing refined carbohydrate intake while increasing plant-based protein consumption.

 

By incorporating these tips into your diet, you can enjoy rice healthily and effectively manage your weight. Best of luck on your diet journey!

 

[Appendix2] Diet-Friendly Korean Recipes (Korean)

🚴‍♀️ Bibimbap (비빔밥)

🔗 Diet Tuna & Cucumber Bibimbap

[Source] Naver Blog, MJ's Quick Recipes (MJ의 후다닥 레시피)

🚴‍♀️ Kongguksu (콩국수, Cold Soybean Noodle Soup)

🔗 MakingSeoritae Soy Milk Noodles

[Source] Naver Blog, Smile Rose & Healthy Table (스마일 로즈 & 건강 밥상)

🚴‍♀️ Japchae (잡채, Stir-Fried Glass Noodles)

🔗 The Ultimate Beef Japchae Recipe

[Source] Naver Blog, Bani Jjakgi (반이짝이)

 

🚴‍♀️ Korean Salad (한식 샐러드)

🔗 NapaCabbage Salad

[Source] Naver Blog, Dreaming Yusu (꿈꾸는 유수)

🚴‍♀️ Doenjang Jjigae (된장찌개, Soybean Paste Stew)

🔗 TofuDoenjang Jjigae (Soybean Paste Stew with Tofu)

[Source] Naver Blog, Wildflower Scent & Healthy Table (들꽃향기 건강밥상)

🚴‍♀️ Miyeokguk (미역국, Seaweed Soup)

🔗 BeefSeaweed Soup (Sogogi Miyeokguk)

[Source] YouTube, Chef Kim Daeseok TV (김대석 셰프TV)

🚴‍♀️ Dubu Jorim (두부조림, Braised Tofu)

🔗 Imo-kaseSpicy Braised Tofu

[Source] Naver Blog, Leslie's Chatty Stories (레즐리의 톡톡한 이야기)

🚴‍♀️ Gaji Bokkeum (가지볶음, Stir-Fried Eggplant)

🔗 EggplantTastier Than Meat

[Source] YouTube, This Man's Cook (이 남자의 cook)

🚴‍♀️ Gyeranjjim (계란찜, Steamed Egg)

🔗 MicrowaveSoft Steamed Egg Recipe

[Source] Naver Blog, Leslie's Chatty Stories (레즐리의 톡톡한 이야기)

[Appendix3] Famous Korean Food YouTubers and Bloggers (English)

 

A. YouTube Channels

📹 Maangchi

A Korean-American YouTuber and cookbook author, Maangchi is well known for her detailed Korean cooking tutorials.

🔗 YouTube Channel

 

📹 The Korean Vegan

Run by Joanne Lee Molinaro, a Chicago-based Korean-American, this channel features healthy home-cooked recipes, cinematic videos, and soothing narration.

🔗 YouTube Channel

 

📹 Seonkyoung Longest

A self-taught chef and former MasterChef Season 4 contestant, Seonkyoung shares easy and delicious Korean recipes for home cooking.

🔗 YouTube Channel

 

📹 SweetandtastyTV

Run by Miss Mina and Mommy Oh, this Korean mother-daughter duo simplifies and adapts Korean recipes for various tastes and ingredients.

🔗 YouTube Channel

 

📹 Kimchimari

A computer science Ph.D. turned food blogger, Kimchimari started her cooking journey by creating gluten-free Korean recipes for her family.

🔗 YouTube Channel

 

B. Blogs for Korean Cuisine

📝 ZenKimchi (zenkimchi.com)

American food writer Joe McPherson's blog features English-friendly guides on everything from kimchi to Korean street food.

🔗 Visit ZenKimchi

 

📝 Maangchi (maangchi.com/blog)

🔗 Visit Maangchi Blog

 

📝 Kimchimari (kimchimari.com/blog)

🔗 Visit Kimchimari Blog

[Appendix4] Guide to Essential Korean Seasonings & Ingredients

 For a complete introduction to essential Korean cooking ingredients, check out my guide:

🔖 The Ultimate Guide to Korean Seasonings