[Day 8] Switch On Diet: The Start of Week Two and a New Phase

My Switch On Diet story of day 8 including dinner adjustments, new food variety, and how to keep your motivation strong during the second week.

I woke up today realizing that I had officially completed the first week of the Switch On Diet. That alone gave me a sense of accomplishment. But the real challenge was just beginning. Day 8 marks the start of the second week, which means a few important changes—especially in the way I eat and the way I think about food.

One of the key shifts is that both lunch and dinner now include whole foods instead of just protein shakes. But dinner has a catch: it must exclude carbohydrates. This means focusing on vegetables and proteins—grilled chicken and a generous helping of leafy greens, for instance, or a tofu and mushroom stir-fry. It sounded limiting at first, but it turned out to be more satisfying than I expected. And for those who crave rice (like I sometimes do), a great trick is to use tofu or cauliflower rice to mimic the texture. It’s surprisingly effective.

But let me talk about what I really felt today.

Embracing Real Food Without Losing Focus

Reintroducing variety into my meals actually made me feel more connected to the process. During the first week, sticking to a strict regimen of protein shakes four times a day created a sense of detachment from real food. Now, with the return of whole meals, I felt more “normal,” less like I was on a diet, and more like I was building a new lifestyle.

That said, I also faced a new challenge: portion control and cravings. Having real food on my plate again tempted me to eat more than I needed. I reminded myself that the goal isn’t to feel stuffed—it’s to feel nourished. The point is to give my body enough carbs (during lunch) and nutrients to preserve muscle, but not so much that I fall back into old habits.

Another important realization today was about the importance of accurate feedback. Dr. Park recommends checking body composition rather than just relying on weight. While I don’t have access to advanced machines, I did try using a scale that measures body fat and muscle mass. The results weren’t perfect, but they gave me a general sense that my fat mass was still decreasing.

The first week taught me this: it’s okay if muscle mass drops a little, especially if you started the program with insulin resistance or poor metabolic flexibility. The body has to relearn how to use fat as fuel, and that takes time. What matters is the direction you’re moving in, not just the day-to-day numbers.

I also prepared myself for something new this week: the 24-hour fast challenge, which I’ll attempt later in the week. I’ll need to pick a day that’s low in stress

For now, I’m happy. I’m learning. My body is responding. And my mindset is slowly shifting from “I must lose weight” to “I want to take care of myself better.”

If you’re starting your second week too, here are a few tips I found helpful:

• Don’t fear dinner without rice—explore protein and veggie options.
• Eat until satisfied, not full.
• Keep your activity level steady; movement helps your metabolism adapt.
• Consider checking your body composition weekly, not daily.

Motivation and Mindset on second week

I planned to start exercising on Day 8, but honestly, it didn’t happen. I usually do Pilates, but since it requires booking in advance, I missed my chance this time. Part of me just felt a little lazy, too. I know movement is important, and Dr. Park emphasizes that gentle exercise can speed up the switch to fat burning. So I’m not giving up. Tomorrow, I’ll try to get back on track—maybe a short walk and some stretching. It’s okay to have days like this, but consistency is what really matters.

Tomorrow, I’ll share what happened on Day 9 and how I’m mentally preparing for my first ever 24-hour fast. Spoiler: it’s not as scary as it sounds.

[Day 9] Switch-On Diet: Adjusting to Real Meals and Preparing for the 24-Hour Fast