K-pop Idols and One Meal a Day: The Unspoken Price of Staying Slim
K-pop idols are admired worldwide not just for their musical talent and stage presence but also for their slim, toned physiques. However, behind their flawless appearances, many idols struggle with intense pressure to maintain a specific body shape. This often leads to extreme dieting habits, with one of the most common being 1일 1식 (One Meal a Day, OMAD).
Recently, IVE’s Rei shared a raw and unfiltered look into her daily meals during comeback promotions, revealing that she mostly eats one meal a day to maintain her figure. She avoids excessive carbs, steers clear of late-night snacking, and tries to keep her meals as light as possible to prevent bloating before performances. While this diet may help idols look picture-perfect on stage, it raises concerns about its long-term impact on health.
Is OMAD truly sustainable, or is it a dangerous trend that puts idols’ well-being at risk? Let’s take a deep dive into the reality of idol dieting.
The Pressure to Stay Thin: Why Do K-pop Idols Follow OMAD?
The K-pop industry is notorious for its strict beauty standards. While Western pop artists often embrace diverse body types, Korea’s entertainment industry still heavily favors ultra-thin physiques, particularly for female idols.
1️⃣ The Agency Pressure
Many entertainment companies monitor and control idols’ weight from the moment they debut. Some trainees and idols have shared stories about having to weigh in daily, and if they gained even a small amount, they were subjected to harsh criticism or forced to diet immediately.
For example, former idols have revealed that they were put on severe weight-loss regimens by their agencies. Some had to consume as little as 300–500 kcal per day, while others were forced to exercise excessively on an empty stomach.
2️⃣ Public Scrutiny and Online Criticism
In Korea, body-shaming is rampant, and female idols face intense scrutiny over their weight. Even a slight fluctuation in appearance can lead to:
- Online hate comments accusing them of getting "chubby"
- Comparisons to other idols with slimmer figures
- Embarrassment during TV broadcasts, where stylists sometimes alter outfits to make idols look thinner
To avoid negative press and keep up with industry expectations, many idols resort to OMAD, fasting, or other extreme dieting techniques.
3️⃣ The Demands of Performance and Fashion
Idols often wear tight, revealing stage outfits, and many fear bloating before performances. OMAD helps them feel “lighter” on stage, making their dancing look sharper and facial lines more defined.
Additionally, K-pop choreography is highly demanding, requiring extreme stamina. But ironically, many idols are under-eating while performing at high energy levels, leading to fatigue, dizziness, and sometimes even fainting on stage.
How Does OMAD Affect an Idol’s Body?
While OMAD can work for some people, doing it under extreme pressure, combined with intense physical activity, can have severe consequences for an idol’s health. Here’s how:
🔴 1. Nutrient Deficiency and Weakened Immunity
When idols eat only one meal per day, it becomes almost impossible to get all essential nutrients like vitamins, minerals, protein, and healthy fats. Over time, this can lead to:
- Hair loss (a common issue among idols)
- Brittle nails and weak bones
- Low energy levels and chronic fatigue
- Frequent illnesses due to weakened immunity
🔴 2. Slowed Metabolism and Rebound Weight Gain
Long-term fasting can lower metabolism, causing the body to store more fat when idols return to normal eating. This is why many idols experience rapid weight gain after a comeback ends, leading them to restart extreme dieting cycles.
🔴 3. Hormonal Imbalances and Menstrual Issues
Many female idols report irregular or missing periods due to extreme dieting. This happens because the body lacks enough fat to produce estrogen, which can lead to:
- Long-term fertility issues
- Decreased bone density (higher risk of osteoporosis)
- Chronic fatigue and mood swings
🔴 4. Increased Risk of Eating Disorders
Some idols develop disordered eating habits, such as:
- Binge eating after starving for long hours
- Severe food anxiety (obsession with calorie counting)
- Avoidance of social events involving food
Several former idols, including AOA’s Mina and Nine Muses’ Kyungri, have spoken openly about struggling with eating disorders during their careers.
Are There Healthier Alternatives?
While idols feel pressured to maintain a certain image, some are adopting healthier, more sustainable approaches to weight management.
✅ 1. Eating Balanced, Small Meals Instead of OMAD
Instead of eating just one meal, some idols now opt for 3–5 smaller meals throughout the day, which helps maintain energy while preventing bloating.
✅ 2. Prioritizing Protein and Healthy Fats
Foods like lean meat, fish, eggs, nuts, and avocado help build muscle and sustain energy, reducing the need for extreme calorie restriction.
✅ 3. Strength Training Instead of Starvation
Some idols, like MAMAMOO’s Solar and BLACKPINK’s Jennie, have shifted from starving themselves to strength training to maintain a lean yet toned physique.
✅ 4. Hydration and Sleep
Dehydration and sleep deprivation can make idols look puffy and tired, often leading them to blame food rather than lifestyle factors. Drinking plenty of water and getting enough rest helps prevent bloating without extreme dieting.
Fans’ Role in Changing Idol Beauty Standards
Fans play a crucial role in shaping industry standards. Instead of glorifying unrealistically thin idols, we should:
💙 Support idols who promote body positivity (e.g., Hwasa embracing her natural body shape)
💙 Criticize agencies that force extreme diets
💙 Encourage discussions about idol health over appearance
Ultimately, the question is: Should K-pop idols continue risking their health for the sake of industry standards, or is it time for a more balanced approach?
As fans, let’s support healthy, sustainable beauty trends rather than damaging weight-loss expectations.
