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

My Switch On Diet story of day 9 and how to build a body that burns fat through exercise

Today is Day 9 of my Switch-On Diet journey, and I feel like my body is slowly adapting to a new normal. The biggest change from last week is that now I’m eating real meals for both lunch and dinner, with a very specific rule—no carbs at dinner. Honestly, that was hard to accept at first. I grew up with rice at every meal, so dinner without it felt… incomplete.

But last night, I made grilled mackerel with a side of stir-fried zucchini and mushrooms. I added a small tofu cube, lightly seasoned with sesame oil and soy sauce. It was warm, nourishing, and surprisingly filling. I didn’t miss rice as much as I thought I would. The trick? Eat mindfully. Take your time. Savor each bite. When I slowed down, I realized I was full much earlier than expected.

One new thing I tried today was “tofu rice”—chopped firm tofu served with kimchi and steamed spinach. It gave me that comforting feeling of eating a bowl meal, but without the carbs.

But I’ll be honest: I’ve also been thinking ahead—the 24-hour fast is coming up soon. It’s the major challenge of the second week. So today I began preparing mentally. I chose Friday as my fasting day because it’s relatively light on appointments, and I plan to spend time walking outdoors or visiting an art exhibit.

Dr. Park emphasized that movement during fasting is key—when insulin levels are low, the body opens up its fat stores. But fat won’t burn itself. We need to move to use it. So I’m treating my fasting day as a special opportunity—not just to skip a meal, but to tap into my fat as energy.

Exercise Update – Days 8 & 9

Starting on Day 9, I gently added light exercise into my routine—mostly walking and short Pilates sessions. It helped me stay active without feeling exhausted. Dr. Park emphasizes that movement is essential, especially when trying to improve metabolic flexibility. He says exercise, even light activity, encourages the body to burn fat more efficiently—especially during fasting. I didn’t overdo it, but I felt more energized and less sluggish. On Day 9, I planned my 24-hour fast and made sure it would be a day when I could walk more, helping my body use stored fat as fuel.

What I’ve Learned Today:

• Low carb dinners are doable if you get creative. Don’t fear the absence of rice. Use tofu, eggs, or even cauliflower rice to mimic the texture.
• Preparation is half the battle for the 24-hour fast. Planning your schedule, environment, and even your mindset in advance makes a huge difference.
• Hunger isn’t an emergency. Today, I felt a slight hunger before dinner, but instead of panicking, I drank water, waited, and the feeling passed. That’s a big mental win for me.

Tips for Readers Starting Week 2:

1. Don’t expect perfection. If you feel like eating a little more during dinner, don’t guilt-trip yourself. Just avoid carbs and try again the next day.
2. Walk after dinner. This helps stabilize blood sugar and supports fat metabolism overnight.
3. Pick your fasting day wisely. Choose a day with low stress and enough flexibility to walk or stay active.

Emotionally, I feel stronger than last week. Less desperate, more focused. I’m still curious to see my muscle and fat measurements by the end of this week, but I remind myself that progress isn’t just on the scale—it’s also in how I feel, how I move, and how I think about food.

Tomorrow, I’ll share how I spent Day 10 and how I finalized my plan for the upcoming 24-hour fast.

Let’s keep going, one meal and one mindful step at a time.

[Day 10] Switch On diet: Restoring Balance