Proven by a Korean medicine doctor with 15 years of experience and clinical results on 100,000 people
Scientific Diet Solutions

“Diet is not about willpower, it’s about a ‘system’!”
Everything you need to know about the "no-effort diet" suggested by diet mentor Kim Hee-jun.

A new paradigm has arrived for all those who have failed at dieting: grueling diets, high-intensity exercise, and repeated yo-yo dieting.
Director Kim Hee-jun, who has 15 years of clinical experience and communicates with 200,000 subscribers through his YouTube channel “Salppaenam,” delivers a simple yet powerful message through his new book, “Weight Loss Revolution.”
“Diet isn’t something you can do with effort.
“It is about changing the constitution to a no-effort system.”

This book shatters conventional wisdom about dieting and presents an integrated strategy for creating a "body that loses weight" based on scientific knowledge about metabolic adaptation, energy consumption structure, and biological characteristics.
Instead of short-term weight loss or fragmented diets, we systematically guide you through 'effortless diet, exercise, and lifestyle habits' that anyone can practice in their daily lives, and provide a lifelong weight loss solution that won't yo-yo you.
This book will help you understand why you haven't lost weight so far and how to lose weight naturally in your own way, making it an essential guide for anyone who truly wants to diet.

《Weight Loss Revolution》 breaks away from the old formula of "eat less, move more" and emphasizes customized strategies tailored to each individual's physiological characteristics and lifestyle patterns.
Rather than a uniform approach of simply saying, “Just eat this,” the goal is to create a “body that loses weight without effort” through comprehensive control that includes sleep, stress, probiotics, and minerals.
The author's assertion that studying dieting is the only way to achieve effortlessness will serve as a new turning point for those who are constantly dieting.

When many people start a diet, the first word that comes to mind is 'effort'.
They think that if they exercise a lot, they will lose weight, that starving or simply reducing their calorie intake will solve everything, and that anyone can become slim if they just have the willpower.
But from a scientific and physiological point of view, these are all false beliefs.
The 'no-effort diet strategy' is a method to create a 'body that loses weight' based on metabolism, metabolic adaptation, energy consumption structure, and individual biological characteristics, that is, to create a system that loses weight naturally without effort.
--- From the "Preface"

How many times have you tried dieting before? You've probably had some success.
But why are you reading this book again? Because Yoyo is here.
The reason yoyoing occurs is because you lost weight through hard work.
If you do that, you will eventually quit dieting.
If you were on a no-effort diet in the first place, there is no need for that.
You need to do a no-effort diet just to maintain it.
--- 「Chapter 1.
From "Breaking the Wrong Diet"

If you look at almost every diet book that has ever been published, the order of the narrative is drastically wrong.
They tell you to go straight to the diet and just eat like this, and just follow the set 3-week program.
The reason the book is written in that way is because it follows the sentiment of most Koreans who only want simple, spoon-fed solutions.
But as I said before, obesity is a very complex disease.
That's why the first thing a diet book should mention is not the diet.
What's the use of teaching someone how to walk if they don't even know where they're going? You need to know how to properly determine their destination and how long it will take to get there.
Dieting starts with setting realistic goals and knowing how many pounds you can lose in a few months.
--- 「Chapter 2.
From "Minimum Knowledge for a No-Effort Diet"

In conclusion, contrary to the idea that eating a lot of protein is always good, protein should be consumed in moderation.
And since most Koreans are likely already consuming enough protein, there is no need to look for protein supplements.
Let's eat protein in moderation.
Please remember 'Red'.

--- 「Chapter 2.
From "Minimum Knowledge for a No-Effort Diet"

Diet plans are great for losing weight quickly in the short term, but they are not good for long-term weight loss.
This is because reducing food intake reduces metabolic rate and therefore reduces calorie consumption.
This means that the more weight you lose, the more you need to reduce your food intake.
Then, as you lose weight, you will often experience severe plateaus.
And yoyoing will come much easier too.
This is because if you eat less and your metabolism is slow, even if you eat just a little more, a lot of calories will remain and you will gain weight.
--- 「Chapter 3.
From the "No-Effort Diet Guide"

When I eat salt, I feel like I'm gaining weight.
So, some people don't eat salt at all when dieting.
In fact, consuming too much sodium can temporarily cause your body to retain water, causing swelling.
Then, because of the weight of the water, your weight actually increases and your body volume appears larger.
But this isn't actually fattening.
This is because swelling is simply an increase in volume or weight due to the accumulation of water, not an increase in fat.
This swelling is temporary and will return to its original state as soon as the moisture is removed.

--- From "Useful Knowledge to Know: If You Eat Salty Food, You'll Gain Weight?"

The reason why there is not much difference in the total amount of energy consumed during the day even if the amount of exercise increases is because the amount of energy used for metabolism decreases as the amount of exercise increases.
Of course, the dialogues essential for survival are hardly reduced, but all the dialogues that are not essential are greatly reduced.
That's it.
This is called limited daily energy expenditure.
In other words, no matter how much you exercise, the amount of energy you use per day is fixed, and exercising actually reduces the amount of energy consumed through metabolism.
So, exercising more doesn't necessarily mean you burn more calories.
You can think of it as being similar to the ambassadorial adaptation I mentioned earlier.

--- 「Chapter 4.
From the "No-Effort Exercise Guide"

As such, muscles never grow larger through exercise.
Muscles grow as they recover.
To summarize, all you have to do is tear your muscles well and recover well.
So how can we ensure proper muscle damage? Wouldn't the more intense the exercise, the more damage it inflicts? Surprisingly, that might not be the case.
Because exercising too vigorously can actually cause injury.
However, you cannot exercise too lightly.
Because there is no stimulation whatsoever.
It is important to apply the appropriate load to the muscles to create the appropriate damage.
Let's look at the methods one by one.
--- 「Chapter 4.
From the "No-Effort Exercise Guide"

So how can we increase lean bacteria and decrease fat bacteria? One of the best solutions known to date is to consume good probiotics.
A 2020 study from the Nicholas Copernicus University School of Medicine analyzed 960 relevant studies and found that taking probiotics had a positive effect on body weight and BMI, especially in those who took them for a longer period of time.
--- 「Chapter 5.
From the "Effortless Lifestyle Habit Guide"

Over the past 15 years of clinical practice, I have observed countless patients and have found that most people can never maintain a diet.
Herein lies the problem with diets that only include chicken breast or only salad.
The same goes for diets that require you to completely cut out something, such as never eating flour or cutting out all sugar.
These diets are very good when viewed on their own.
But how long can you keep eating only a few foods like this? How many years can you endure completely abstaining from delicious foods? Contrary to popular belief, diet plans are actually better the closer they are to a normal diet.
So, you need to stick to a diet plan of 'low sugar, high carbohydrates, low fat' and eat only what you can eat without any effort, such as making your body full. This way, you won't experience yo-yoing.
--- 「Chapter 6.
From the "Guide to Maintenance Art"

In my personal opinion, Korean people are very hot-tempered, and if they want to do something or not, they either do it or not look at it at all, so the difference between when they are dieting and when they are not is huge.
When dieting, I eat only salads, which are supposed to be healthy and don't make me gain much weight, so it's called a clean diet.
And they only eat enough to barely kill you.
And then I exercise until I die.
And when I'm not dieting, I post phrases like '#dirtydiet #worldlytaste #pigfortoday #workoutfromtomorrow' on social media and eat a lot.
Even in my clinical practice, I see this in most cases.
However, doing this will actually cause you to gain more weight than if you had continued to eat a lot as usual, as shown in the previous study.
Even if the total calories consumed are the same.
--- 「Chapter 6.
From the "Guide to Maintenance Art"

There are many diseases in the world, and some of them make it easier to gain weight.
Among such diseases is polycystic ovary syndrome.
Although this disease is quite common, many people do not know they have it.
When you're on a no-effort diet, you need to make small gains, but if you have this condition, you can lose money on your diet without even realizing it.

--- 「Chapter 7.
From the "Diet Expert Course"