“High Fat Diet”? Is it real?

Can “Fat” be our friend?

For all of you stressing, fussing, and crying about losing weight, there is news to brighten up your spirits. No more “one banana,” “bagel a day,” or “only protein” meals! No more “Fat-free” cereal bars. Stop starving yourself; it’s time to embrace our all-time greatest enemy — fat.

A new, shocking diet trend is sweeping over South Korea — the LCHF diet, also known as “Low Carbohydrate, High Fat Diet.” According to The Korea Times, “eating more fat-rich food such as beef, pork, butter and cheese is the latest trend in weight loss attempts.”

Ever since the recent airing of the MBC documentary “Fat: falsely charged,” highlighting the astonishing benefits of “low-carbohydrate, high-fat (LCHF) diet,” fatty products sales have soared at an unbelievable pace. Already in E-Mart, Korea’s largest retailer, butter sales increased by 41.1%, while cheese and pork sales rose by 10.3% and 7.6% respectively (Korea Times).

This isn’t just in South Korea. The LCHF diet is attracting worldwide attention from Sweden, USA, Australia, and even the U.K. Apparently, people can lose up to 90 kg through this special diet, proven by the numerous successful cases in Sweden, along with results from the Low Carb USA conference in San Diego this summer (Diet Doctor).

So what’s the whole science behind this mystery? Almost paradoxically, by depending on fat as our primary energy source rather than carbohydrates, it creates an optimal “fat-loss environment.” Insulin, a hormone released based on the amount of carb intake, is cut down in proportion to carb intake, and our body turns to utilize fat, rather than storing it.

And with this, the trend is widely spreading through numerous social media and blogs. For example, one blogger named Backpack Boy “lost 4.7 kilograms over the past three weeks” in which “pork, salmon, cheese, and vegetables were the main source of his diet.” Moreover, experts, such as Professor Yeom Geun-sang at St. Mary’s Hospital in Uijeongbu, Gyeonggi Province, reported that “the LCHF diet is truly effective, though how much so may vary by individuals” (Korea Times).

So here are some recommended, incredibly easy recipes from Diet Doctor if you’re ever interested in trying out the LCHF diet. Yes, you may be surprised, but these are truly diet food. Good luck!


Ingredients:) 1 tablespoon olive oil, 2 – 3 lbs salmon, 1 teaspoon sea salt, ground black pepper, 7 oz. butter, 1 lemon


  1. Preheat the oven to 400°F (200°C).
  2. Place the salmon with the skin down in a greased baking dish (1 tablespoon olive oil), salt and pepper generously.
  3. Slice the lemon thinly and place on top of the salmon. Cover with half of the butter in thin slices.
  4. Bake on middle rack for about 20–30 minutes, depending on size.
  5. Heat the rest of the butter in a small sauce pan until it starts to bubble. Remove from heat and let cool a little and carefully add some lemon juice.
  6. Serve the fish with the lemon butter and a side dish of your choice. See below for suggestions.


Ingredients) 2 lbs chicken thighs, 2 tablespoons olive oil, 5 – 10 garlic cloves, sliced, 1 lemon, ½ cup fresh parsley, finely chopped, 4 tablespoons butter


  1. Preheat the oven to 450°F (225°C). Place the chicken pieces in a butter-greased baking pan.
  2. Salt and pepper generously. Sprinkle the garlic and parsley over the chicken pieces, and drizzle the the lemon juice and olive oil on top.
  3. Bake the chicken and roast the garlic slices. This may take 30–40 minutes, depending on how large the pieces are. Lower the temperature a little towards the end.


Ingredients) ¼ lb cooked ground beef, 2 eggs, 2 oz. shredded cheese


  1. Set the oven to 400°F (200°C).
  2. Put the ground-beef mix in a small baking dish. Make two holes with a spoon and crack the eggs into them.
  3. Sprinkle shredded cheese on top.
  4. Bake in the oven until the eggs are done, about 15 minutes.
  5. Let cool for a while, eggs and ground meat gets very hot!

unnamed-2Ingredients)  5 oz. butter, 1 egg yolk, 1 tablespoon Dijon mustard, 1 teaspoon lemon juice, ¼ teaspoon salt, 1 pinch ground black pepper


  1. Melt the butter in a small sauce pan. Pour into a jug with a spout and let cool.
  2. Mix the egg yolks and mustard in a bowl. Pour in the butter in a fine stream while whisking, using a hand mixer. Leave the sediment at the bottom.
  3. Keep whisking until the mayonnaise turns thick. Season with lemon juice, salt and black pepper.  


Ingredients) 1 egg yolk, 2 garlic cloves, ¾ cup light olive oil, or other flavorless oil of your choice, ½ teaspoon chili flakes, ½ teaspoon salt, ¼ teaspoon ground black pepper, 1 tablespoon lemon juice, 3 tablespoons greek yogurt


  1. Press the garlic into a bowl. Add the egg yolk and mix well.
  2. Add the olive oil in a thin stream while continuously whisking by hand or a hand blender.
  3. Whisk down the yogurt and spices. Add some more salt or lemon juice and garlic  based on taste preference.

It’s time to take a new stance on our choice of meals, especially when on a diet. Radically cutting down fat does not mean more efficiency; it is scientifically proven that once fat is becomes our primary fuel, we will quickly observe weight loss. But also remember, keep your carbohydrates to the bare minimum.

-Sammie Kim 18′

(Featured image designed by Crescentia Jung)

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