At 50 years old, top Japanese model Yano Shiho—wife of Korean mixed martial artist Choo Sung-hoon—recently opened up about her quick-fix dietary secrets for reversing sudden weight gain.
Appearing on the July 9 broadcast of KBS2’s variety program Stars' Top Recipe at Fun-Staurant, Yano Shiho confessed to a recent gain. "I recently gained as much as 4 kilograms," she shared, expressing dismay after stepping on a scale that registered 56 kilograms.
Standing at 173 centimeters tall, her weight of 56 kilograms places her body mass index (BMI) at 18.7. While this falls well within the healthy Asia-Pacific standard range of 18.5 to 22.9—and is on the leaner end of the spectrum—the demands of her modeling career require stricter management. "I usually maintain my weight around 50 kilograms," Yano Shiho explained. "If I gain weight, I look puffy in photos." To counter this, she demonstrated her go-to "rapid weight-loss" meal plan designed to shed extra pounds quickly without sacrificing nutrition or flavor.
On the show, Yano Shiho prepared two signature dishes: "tomato mulhoe noodles" and "soft tofu pancakes." Both recipes leverage nutrient-dense, low-calorie ingredients that maximize satiety while keeping sugar and sodium to a minimum.
Tomato Mulhoe Noodles: A low-calorie, nutrient-packed alternative
To prepare her tomato-based take on mulhoe (a traditional cold spicy raw fish soup, served here without the fish), Yano Shiho blanched and peeled fresh tomatoes, then blended them with gochujang, red pepper powder, wasabi, minced garlic, oligosaccharide syrup, vinegar, lemon-lime soda, sesame oil, and soy sauce to create a cold, savory broth. She poured this vibrant mixture over boiled buckwheat noodles, topping the dish with julienned cucumber, fresh perilla leaves, and a single hard-boiled egg.
The primary strength of this recipe lies in its heavy reliance on tomatoes. Containing only about 20 calories per 100 grams, tomatoes are composed of more than 90% water, making them incredibly filling. They are also packed with lycopene, a potent antioxidant known for reducing cellular damage and systemic inflammation. Crucially, cooking or blanching tomatoes significantly increases the bioavailability of lycopene, and pairing them with a healthy fat like sesame oil further enhances its absorption in the digestive tract.
Additionally, substituting standard wheat noodles with buckwheat noodles provides a steady source of dietary fiber and rutin, which prevents sharp blood sugar spikes and sustains fullness. Adding a boiled egg supplies essential protein to help preserve muscle mass during a calorie deficit.
How to optimize it for weight loss: While highly nutritious, certain elements of the recipe can be adjusted for even better weight-loss results. The oligosaccharide syrup and lemon-lime soda add unnecessary simple sugars, while the gochujang and soy sauce can drive up sodium levels. To optimize this dish, home cooks can swap the soda for unsweetened sparkling water, reduce the syrup, and opt for low-sodium soy sauce. Relying more on the natural sweetness of the tomatoes and the acidity of the vinegar can help maintain flavor while cutting down on empty calories. Furthermore, one boiled egg may not provide enough protein for a complete, balanced meal; adding tofu, chicken breast, or shrimp can boost satiety and support lean muscle. Finally, because buckwheat is still a dense carbohydrate source, portion control remains essential.
Soft Tofu Pancakes: High-quality plant protein meets dietary fiber
Alongside her cold noodles, Yano Shiho showcased her "soft tofu pancakes"—a light, Japanese okonomiyaki-style dish made by pan-frying a batter of shredded cabbage, soft tofu, eggs, potato starch, and tuna extract. "It tastes even better than traditional okonomiyaki," she noted. "Because it's so light, you don’t feel any guilt eating it while dieting."
This recipe excels at combining high-quality plant protein with dietary fiber. Soft tofu is extremely low in calories but rich in plant-based proteins, which are critical for preventing muscle loss and maintaining metabolic rate during periods of calorie restriction. Tofu also contains isoflavones, compounds that have been linked to improved cardiovascular health.
Cabbage acts as another dietary powerhouse, delivering high amounts of dietary fiber to promote gut health and satiety, alongside essential vitamins C and K. Using a small amount of potato starch instead of refined wheat flour also lowers the glycemic load of the meal.
How to optimize it for weight loss: While the foundational ingredients are highly diet-friendly, the cooking process requires mindfulness. Pan-frying can quickly turn a low-calorie meal into a high-fat one if too much cooking oil is used; utilizing a nonstick pan with a minimal brush of oil is highly recommended. Additionally, because potato starch is a concentrated carbohydrate, it should be used sparingly. Increasing the proportion of soft tofu while minimizing the starch will yield a lighter, higher-protein pancake. Finally, because tuna extract is high in sodium, it should be added in moderation to prevent unnecessary water retention.
