Kimchi for Weight Loss – How to Use Kimchi Diet for Weight Loss

kimchi for weight loss

Kimchi diet for weight loss

Vegetables are very prone to getting ruined on time, but then, kimchi, a traditional dish made in Korean cancels out that issue. It is a diet that is made with fermented veggies and salt sprays. It also contains spices like sugar, salt, onions, and garlic. The vegetables present in kimchi too include cucumbers, celery, spinach, carrots, beets and scallions. Kimchi diet for weight loss is very low in calories, inadvertently cutting down your need to consume fattening foods. It is also very filling, and will keep your body energized with all the vitamins and mineral supply it needs. At least, you’d be sure to get over ten minerals and over thirty four amino acids. In one serving of kimchi, you would get the following nutritional values;

  • Calories: 23
  • Carbohydrates: 4g
  • Protein: 2g
  • Fat: > 1g
  • Fiber: 2g
  • Sodium: 747mg
  • Vitamin B6: 19% of the daily value
  • Vitamin C: 22% of the daily value
  • Vitamin K: 55% of the daily value
  • Folic acid: 20% of the daily value
  • Iron: 21% of the daily value
  • Niacin: 10% of the daily value
  • Riboflavin: 24% of the daily value

Both forms of Kimchi—fresh and fermented—are low in calories, and will help you with your weight loss program. Both will also help you slash a meaningful portion of your body mass and fat. So, potentially, you are able to even shed weight while watching that you don’t gain more. The fermented Kimchi will however go a longer way in ensuring that the levels of blood sugar in a female are reduced meaningfully.

Kimchi is also very rich in fiber, which is another factor that contributes to its ability to cause weight loss. Fiber is something that causes you to quickly get full. It also encourages you to drink a lot of water, and when that happens, you lose appetite for other foods. In you losing appetite, you get to lose weight. This is because the contents in your stomach at that time are very low in calories.

Will kimchi help me lose weight?

Kimchi is known to be very low in calories, but then, several people have asked this question—will kimchi help me lose weight? The answer is buried in the fact that Kimchi is very low in calories. It is also a diet that is rich in fiber. Once you eat it, you lose appetite for other foods because you feel very full. In that happening, you wouldn’t have to feed on other foods that are rich in calories and fats.

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Kimchi recipe for weight loss

Kimchi is very good for achieving your weight loss plan, and here is a recipe you can use to that effect;


  • Cabbage
  • Carrots
  • Radish
  • Onion
  • Ginger
  • Garlic
  • Sugar
  • Salt
  • Rice flour
  • Chili oil
  • Chili powder
  • Pepper flakes Fish sauce
  • Fermented shrimps


  • Get all the vegetables ready by rinsing them under a cool flow of water.
  • Chop the veggies into regular sizes, alongside the ginger and the garlic.
  • Gather the cabbage leaves, and then, sprinkle salt in between the layers. As you sprinkle the salt, ensure that you leave it on the layers for about two to three hours. To ensure that the salt permeates every part of the cabbage evenly, ensure that you turn the cabbage very frequently. For this step, you could work with about 72g of salt for 2.7kg of cabbage.
  • To get rid of the excess salt, rinse the cabbage leaves with water.
  • Leave the rinsed cabbage leaves on a strainer or sieve so that the water can properly drain off.
  • Next, move on to the rice flour, sugar, ginger, garlic, chili oil, pepper flakes, fish sauce and fermented shrimps. Gather them together in a bowl.
  • Now, mix all of them until you get a real smooth paste. If the paste is too thick, you can do well to add water to the mix. You should also know that the strength of the flavors can also be altered by reducing or increasing the ingredients that you work with.
  • Next, add the fresh veggies and the salted cabbage into the paste. Then, mix them together until the veggies have been completely smothered by the paste.
  • Run the paste into a very big container, while making sure that you have the container sealed tightly.
  • Leave the kimchi to ferment for about three days at room temperature for about three days. If you however work at a lower temperature, say, 5-degrees, you may have to leave the kimchi to ferment for about three weeks.

Now, for those that prefer the fresh kimchi, you need not go ahead with the fermentation steps. It tastes nice and still serves the purpose either way. However, if you choose to ferment the veggie paste, you will know it is ready when it begins to taste sour. Also, the presence of air bubbles within the jar shows that the kimchi is ready for eating.

Once you are done, you can keep the kimchi inside a refrigerator for about a year. The fermentation usually would continue, but then, this time, it goes on at a real slow rate. However, the day you notice the presence of molds on your kimchi is the day you throw it out. At that point, it is very unsafe for human consumption.
Also, for vegetarians, you could also remove the option of fish sauce and fermented shrimps from the ingredients that you add to the kimchi.

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How much kimchi should I eat per day for weight loss?

Even though kimchi is very good for weight loss, you need to know how much of it you need to eat per day for weight loss. Now, if we are going to be accurate with our terms, it is recommended that you eat it about once or twice a week. If you aren’t going to be feeding on the fermented one, you could increase the amount of kimchi that you eat in a week. However, the fermented kimchi is sure to cause issues like bloating, and an increase in the gas in your stomach.

However, on the good side, the fermented kimchi has more nutrients that are more available for use within the human body. The reason for this is because the bacteria responsible for the fermentation would have gone a long way in digesting the veggies partially. So, all your stomach would need to do once it receives it is a little more digestion.

Now, how much kimchi should I eat per day for weight loss? Weight loss is something that you achieve when you eat foods that are rich in fiber and low in calories. That way, you get to feel very full, thereby, cutting down immensely on the quantity of fattening food that you feed on. If you are going to use kimchi for weight loss, you would need to eat it daily. Now, to avoid issues relating to bloating, it is safer for you to feed on the non-fermented kimchi.

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