Actress Lee Ji-ah, 48, recently amazed fans by showcasing a youthful, toned figure on social media. Posing in a casual T-shirt and lace shorts during an outing in Seoul, Lee displayed a lean, athletic frame that sparked admiring comments online, with fans asking, “Are you really 48?” and “How do you stay so slim?”
Known for maintaining a weight of 48 kilograms at 168 centimeters tall, Lee previously shared her diet approach on a variety show, explaining that she orders a salad with every meal. “That way my blood sugar doesn’t spike too much,” she noted. “Is that why I gain less weight?” On YouTube, she added that during active diet periods, she cuts out refined carbohydrates and sugar while curbing hunger with nuts. Here is a closer look at the health science behind Lee’s routine.
Vegetable-Packed Salads Boost Fullness and Curb Blood Sugar Spikes
Salads made with leafy greens, cabbage, cucumbers, and tomatoes are naturally high in water and dietary fiber while remaining low in calories. Eating a fiber-rich salad at the start of a meal adds volume to the stomach, increasing satiety and naturally reducing overall calorie intake.
Furthermore, as Lee noted, eating vegetables first slows carbohydrate digestion and blunts post-meal glucose spikes. Research comparing meal sequences shows that eating vegetables before carbohydrates reduces the rise in post-meal blood sugar and insulin. Structuring meals in the order of vegetables, then protein (such as chicken breast, eggs, or tofu), and finally carbohydrates helps stabilize blood glucose levels and keeps you feeling full longer.
Pairing Greens with Protein and Quality Carbohydrates
A salad consisting solely of vegetables can fall short on protein and calories, leaving you hungry soon after. To build a balanced meal, experts recommend adding protein sources like chicken breast, eggs, fish, tofu, or beans, which prolong fullness and help preserve muscle mass during weight loss.
Rather than eliminating carbohydrates entirely, it is better to incorporate moderate portions of fiber-rich options such as brown rice, oats, whole-wheat bread, sweet potatoes, or legumes. The American Diabetes Association recommends building a plate with half non-starchy vegetables, one-quarter lean protein, and one-quarter high-quality complex carbohydrates, supplemented by a small amount of healthy unsaturated fats. Mind the dressing as well: heavy mayonnaise- or sugar-laden options can quickly inflate calorie counts, whereas a modest drizzle of olive oil and vinegar offers a far healthier choice.
Cutting Sugar and Choosing Smart Snacks
Reducing sugary drinks, pastries, and processed snacks eliminates empty calories that trigger rapid blood sugar fluctuations and premature hunger. In contrast, nuts provide a nutrient-dense alternative rich in protein, dietary fiber, and unsaturated fats. A modest daily portion—roughly one small handful (20 to 30 grams) of unseasoned nuts—can effectively curb cravings between meals without excess calorie intake.
Strictly eliminating carbohydrates is neither necessary nor sustainable for long-term health. The World Health Organization (WHO) recommends obtaining carbohydrates from whole grains, vegetables, fruits, and legumes rather than cutting them out entirely. Replacing refined sugars and white flour with moderate portions of nutrient-dense complex carbohydrates offers a balanced, practical approach to weight management.
