[Day 25] Switch on Diet : Final Stretch with Fasting Ease & 5.7 kg of Body Fat Lost!

My Switch on Diet Day 25

This Week 4 finale of the Switch On Diet is my favorite—alternating between a full fast and intermittent fasting with a regular lunch and low-carb dinner. Thankfully, without big events, today’s fast felt smoother than recent weeks.

I admit I had a few light “cheats,” but overall I’ve stayed true. The result? I’ve now shed 5.7 kg (nearly 13 lbs) of body fat, and the scale suggests my muscle mass has remained steady—or maybe even grown slightly. My final goal is 7 kg of fat loss, which now feels well within reach.

Walking feels effortless, jeans fit looser, and I wake up every morning feeling buoyant—like I’m carrying less weight, both physically and mentally.

Staying on Track with Fasting based on Switch on Diet plan

Here’s my weekly fasting rhythm this final phase:

• Full fasting every other day—just water, herbal tea, sometimes a sprinkle of yogurt.
• Intermittent fasting days include a satisfying normal lunch—but dinners stay low-carb.
• The rest days focus on balanced whole foods and gentle movement.
  

Since I’m not attending dinners or social events this week, my fasting days are much easier. Skipping breakfast and lunch isn’t a chore—it almost feels natural now. Even on intermittent days, I’m not craving carbs in the evening. If anything, occasional “cheats” (like a bite of my husband’s snack) remind me: this is a plan I enjoy, not a prison.

5.7 kg Gone & Final Goal in Sight

Losing almost 6 kg of body fat is meaningful. Even if it’s shy of dramatic, I can see the difference:

• My waistline feels noticeably slimmer and more sculpted.
• My energy levels each morning are consistent.
• Clothes fit better—a clear sign of real body shape change, not just water weight.

The final 1.3 kg to hit 7 kg is simply the last step. For now, I’m celebrating how much lighter and freer I feel—physically, mentally, emotionally.

Planning a Post-Diet Checkup at My Local Health Center

In Korea, local public health centers (보건소) managed by local municipalities offer free or low-cost health screenings. The system is set up for everyone aged 40 and over:

• Every 2 years, adults over 40 receive a basic health exam that includes weight, BMI, blood pressure, fasting blood sugar, cholesterol, kidney and liver function, urine, and oral cancer checks .
• Additional cancer screenings (for stomach, colorectal, breast, lung, cervix) are offered based on age and risk—often fully covered.
• This preventative system ensures conditions like diabetes, hypertension, or early cancers are caught early.

I plan to visit mine soon to check my blood sugar, cholesterol, and blood pressure—right after completing my 7 kg goal.

How Other Countries Compare

• United States: Under Medicare, individuals 65+ (and some younger) receive annual wellness visits plus free screenings for heart health, diabetes, and certain cancers.
• United Kingdom: The NHS offers a “Health Check” for adults aged 40–74, every 5 years, screening for cardiovascular risk, kidney, liver, and diabetes.
• Australia: The Heart Health Check via Medicare provides free heart attack/stroke risk screenings for adults aged 45+, though its future funding is being debated.

All systems emphasize prevention, early detection, and community support—mirroring Korea’s approach.

Final Encouragement

As I near the end of this weight loss journey, I’m not stopping at 7 kg—I’m building a new health story. Visiting a health center to get screened after dieting isn’t just a routine—it’s a new habit that reinforces how much I care for my well-being.

If you’re reading this, I encourage you:
Take advantage of these public preventive health services. Whether you’re in Korea, the US, UK, Australia—or anywhere—you deserve regular checkups, and most are covered or low-cost once you’re 40 or beyond. Hormones, metabolism, cholesterol—all deserve your attention as you take care of yourself.

This week marks the end of a transformative journey—but also the beginning of a healthier life. Here’s to finishing strong, supporting your health with intention—and embracing every next step with wisdom and joy. You’re doing wonderfully!