[Days 4–7] Switch On Diet : Losing Fat and Finding Balance

After successfully completing the first 3 days of the Switch On Diet, where I relied only on protein shakes and a few allowed foods, I moved into days 4 to 7 with new energy—and some challenges.

Transitioning from Shake-Only to Real Meals

From day 4, I was allowed to have actual meals again. Still, the focus was on low-carb, high-protein, fiber-rich foods. I slowly reintroduced ingredients like eggs, fish, tofu, and non-starchy vegetables. Surprisingly, even simple dishes tasted amazing. My body was more sensitive to flavors, and I appreciated the act of chewing real food again.

Struggles That Made Me Stronger

I won’t sugarcoat it—days 4 and 5 were tough. My energy dipped in the afternoon, and I had strong cravings, especially for rice and bread. I realized it wasn’t physical hunger, but emotional habits. This diet made me face those patterns.

There were also moments when I doubted myself. “Is this really sustainable?” “Will I lose muscle?” But I stuck with it by reminding myself why I started: health over comfort, long-term gain over short-term pleasure.

I also kept sipping protein shakes between meals to prevent muscle loss and control cravings. And I made sure to drink enough water and get good sleep.

What Helped Me Stay On Track

Here’s what made a big difference:

• Meal prep: Planning meals ahead reduced temptations.
• Tofu and veggies: They were still lifesavers—filling, easy to digest, and comforting.
• Mindset shift: Instead of thinking “I can’t eat that,” I reframed it as “I’m choosing what fuels me.”

I also continued taking probiotics, which supported digestion and reduced bloating.

The Results: Fat Down, Muscle Up

After one week, I was amazed. I had lost 2kg (about 5 pounds) of body fat, along with 0.5kg (about 1 pound) of muscle. It wasn’t just about losing weight—it was about changing my body composition. I accepted this as part of the process and felt ready to move on to the second week.

My belly felt flatter, my clothes fit better, and most of all, I felt more in control of my habits. I wasn’t starving or obsessing over calories—I was nourishing my body.

Why This Diet Works for Me

The Switch On Diet isn’t a quick fix—it’s a smart strategy. It balances protein for muscle, low carbs for fat-burning, and gut-friendly foods for real healing. I’m not just seeing changes in the mirror; I’m feeling them in my energy, focus, and mindset.

Final Thoughts

Interestingly, although daily exercise wasn’t strictly required in this program, I decided to include light workouts like walking and stretching from day 4. I had read that starting exercise while transitioning into fat-burning mode could help the “switch” happen faster, and potentially reduce muscle loss. Even though I was nervous at first (would I faint without carbs?), I didn’t. My body responded surprisingly well.

During days 4 to 7, lunch became my only full meal—usually a balanced plate of rice, protein, and vegetables. Breakfast, an afternoon snack, and dinner were still protein shakes taken every few hours. This consistent supply of amino acids was important to preserve muscle while continuing to lose fat. And yes, I still felt full and satisfied thanks to the shakes and fiber.

One question I had was: How much rice should I eat at lunch? The answer, I learned, depends on activity level. Since I work mostly at a desk and don’t exercise vigorously every day, half a bowl of rice was enough for me. But if you’re very active—say you walk or train regularly—you can eat more. The goal is to give your body just enough carbohydrates to prevent muscle breakdown, without storing extra as fat.

Another thing I liked: flexibility. Some days I had social plans in the evening, so I swapped lunch and dinner—had a protein shake at lunch and ate a real meal at dinner. That was totally fine, as long as I left at least four hours before bedtime if I included carbs. On other days, when I had just shakes in the evening, a two-hour gap before sleep was enough.

If the first three days were about “switching on” fat-burning, days 4 to 7 were about learning to live with that switch on building strength, finding emotional balance, and choosing better food with intention.

I’m not at my final goal yet, but I’m on the right track. And with every day, I’m not just getting lighter—I’m getting stronger.

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