Is Korean BBQ Healthy? (5 Tips For Weight Loss)

Is Korean BBQ Healthy? Well, it really depends.

If you’re eating at an All You Can Eat (AYCE) restaurant and are unaware of which items can be healthy, then you’re most likely in for an extremely fattening experience.

If you are someone who loves Korean BBQ but wants to lose weight at the same time.

Here are five key points that you want to follow in order to combat the weight gain that comes from eating your favorite weekend meal.

Stick with the sirloin, skirt, and the beef tongue
Avoid AYCE (All You Can Eat) restaurants with low quality beef
Enjoy the healthy side dishes before indulging in the meats
Make sure not to eat too much for breakfast & lunch
Avoid the rice that comes with the meal

There is obviously some sacrifice involved within these five steps, but it’s not as bad as you think. Keep reading to see your options.

How to Lose Weight When Eating Korean BBQ

If you live in LA then you’ve definitely heard about the craze that is Korean BBQ.

With tons of meat options such as brisket, flank, ribeye, and so much more Korean BBQ has cemented itself as a staple food of LA.

What if, however, you are someone looking to lose weight and still enjoy the pleasures of Korean BBQ?

Then fear no longer since I’ve conjured up five helpful tips for you to follow when enjoying your weekend treat.

First things first. Which meat do you order?

Staying away from the ribeye, pork belly, and beef belly, you should definitely be looking for some lower fat items such as the brisket, sirloin, skirt, and the beef tongue.

These items are the cuts of beef that have the least amount of fat in it per 100 grams.

Staying away from options such as pork belly, beef belly, and intestine could save a ton of calories and prevent you from eating all the unnecessary fats.

Korean BBQ restaurants are usually put into two different categories which are the AYCE (All You Can Eat) Option or the Plate by Plate Combination Option.

The first helpful tip is to go for the Plate by Plate option as the portion sizes of the beef are controlled which will help you to not overeat.

You can also make Korean BBQ at home where you can control which cuts you get and how much of it you eat (I understand this is easier said than done).

Here is a Korean BBQ grill that my family has been using since day one. This will help you enjoy Korean BBQ responsibly which means getting closer to your body and fitness goals.

When you get to the restaurant be aware that Korean food comes with traditional side dishes that are called Ban Chan (반찬).

These side dishes are usually fermented vegetables such as kimchi, spinach, bean sprouts, and cucumbers.

These are great options for eating a healthy and low calorie meal.

Planning ahead is the next key point when it comes to preventing excessive weight gain from your favorite meal.

Korean BBQ is mainly loaded with fats so make sure you’re not eating too many fatty options throughout your day before eating.

This is a rare occasion when you should be focusing on your carbs and proteins.

This, however, doesn’t mean that you should be eating a ton of carbs and protein. Low calorie is the way to go for your first two meals.

Keeping active is also crucial when eating Korean BBQ as we can use the large amounts of food we are about to consume and hopefully build some muscle with the fuel.

The best thing we can do with the calories we get from Korean BBQ is to build some muscle.

All it takes are a couple of adjustable weights (bowflex adjustable weights on amazon) and a reliable workout bench (steelbody bench on amazon) that will allow us to do all the necessary workouts.

Lastly, we want to avoid adding extra calories by adding in the rice.

If you’re a rice lover, I get it. Nothing quite pairs with rice than fatty beef and pork.

However, adding a bowl or two of rice can range from 300-500 extra calories that you could have saved eating more meat!

Now it’s time to get a little more in depth with each step. Let’s get started.

TIP 1: STICK WITH THE SIRLOIN, SKIRT, AND BEEF TONGUE

Although brisket and pork belly are the kings of Korean BBQ, these are the items with the highest fat to protein ratio.

When looking for a healthier alternative to Korean BBQ, you should be eating meats with higher protein and less fat.

The top three options that taste delicious yet have the lowest amount of fat are the Sirloin, Skirt, and Beef Tongue options. Here are the nutrition facts of the big three.

The key here is to look at the ratio between fats and proteins. Keep in mind that protein is 4 calories per gram while fat is 9 calories per 1 gram.

So, if the ratio of protein to fats are close to 1:1 then you’ll be getting way too many calories from fat.

Sirloin and Skirt steak have some really good ratios; however, beef tongue, not so much. So why is it on the list for the big three?

The reason is because it’s usually hard to eat a ton of beef tongue. Most Korean BBQ restaurants will serve a little a time which is great for portioning out this food.

Also, beef tongue is usually such a small cut of beef per slice that the fat can be rendered off when cooked fully.

Although beef tongue has similar nutrition facts as beef or pork belly, a lot of the fats get rendered off while the fats in either belly usually stay as they are larger, more concentrated portions of fat.

TIP 2: AVOID THE AYCE RESTAURANTS

This is definitely a tip I recommend to anyone looking to shed a couple pounds of fat.

Korean BBQ is typically eaten in an all you can eat style but it is definitely not optimal for weight loss or even sustaining your normal weight.

You can easily get up to 100g of fats by eating a ton of each option, but you can combat that by going to a restaurant that serves plate by plate.

These restaurants are usually my favorite and offer really high quality beef.

Usually AYCE restaurants provide low quality meat options that have been frozen for days.

Places that serve plate by plate usually have a combination that will leave you feeling perfectly full rather than being stuffed to the brim.

Down below I’ve listed my favorite plate by plate restaurants determined by every region from Diamond Bar to Los Angeles.

Diamond Bar/Walnut

Born Korean BBQ: Although they have decent reviews, I totally recommend this restaurant if you’re looking for some really fresh beef.
They have options that range from brisket to ribeye to filet mignon.
Not many restaurants serve filet mignon and ribeye so this is definitely a restaurant that knows their meat.
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Pounder Korean BBQ: This option is a little pricier but it’s totally worth it.
Pounders offers dry aged options on their menus.
If you know anything about dry aged meats, then you know how tasty it can be.
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Rowland Heights/City of Industry

Kang Ho Dong Baek Jeong: This is probably my favorite Korean BBQ joint in the whole Rowland Heights area.
They definitely know how to get some fresh meat compared to every single KBBQ joint that does AYCE.
While I know that there’s a time and place for AYCE, Kang Ho Dong Baek Jong is a plate by plate restaurant that I think trumps any AYCE restaurant out there.
They serve their meats with egg on the grill with a cheese corn mixture. Since it’s only a little bit, it doesn’t add too many calories but it adds a ton of extra flavor.
I would totally recommend getting their beef combo. You won’t regret it.
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Yakiya: Now I know what you’re thinking. $88.00 for their tasting menu? It better be worth it.
I’m here to tell you that it definitely is when it comes to both flavor and diet. Technically this is considered to be Japanese BBQ but I’ve found that it taste similar enough to Korean BBQ to put on this article.
This is definitely a high end option as their tasting menu ranges from ribeye, to tartar, to bone marrow.
All delicious items for meat lovers out there and great for anyone looking for a low calorie alternative.
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Montery Park/Arcadia

TK92 Korean BBQ: I recently just moved to the Montery Park area so naturally I’m here trying to find some awesome plate by plate options.
TK92 Korean BBQ definitely know which meats to serve and their banchan is amazing.
One of the highlights of this restaurant is the rosemary served dry aged steak.
One of the most delicious options I’ve ever been served at a KBBQ joint.
I totally recommend you try this restaurant.
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Soh Grill House: When it comes to quality, Soh Grill House knows how to handle it.
I always tell people that a Korean BBQ restaurant is defined by their brisket.
A lot of Koreans think this way and I am definitely a part of that group as well.
Soh Grill House has a Prime Brisket Option and, let me tell you, it is one of the best briskets out there.
They really value freshness here and coming here is totally a great way to get some delicious foods and save on the calories.
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Los Angeles

Aghasshi Gopchang: From the same creators of Kang Ho Dong Baek Jon, Aghasshi Gopchang is also a plate by plate Korean BBQ that has some really awesome flavors and attention to detail in their combination options.
I’m never disappointed when I come here because the meat quality is really that good.
Cooked over charcoal, the meats are delicious and get a really awesome smokey flavor.
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Honey Pig: Los Angeles is a competitive place on for Korean BBQ.
Many people don’t think this option should be up here on this list but, please, just give this place a try.
I really love the meats here and I’m always met with some good service that always brightens up my mood.
The food is cooked on stone rather than other traditional methods of heating elements or charcoal.
It’s a really unique experience and, overall, a great place to get some low calorie options.
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Parks BBQ: If you know about the Korean BBQ scenes in Los Angeles, then you’ve definitely heard of Parks BBQ.
This option is more on the high end side but I promise the food is worth it.
What makes Park’s have such a high reputation is definitely their wagyu beef options.
Although I doubt that it’s wagyu, it’s still pretty amazing and has such a deep flavor with every slice of beef.
Overall an amazing experience and, if you’re new to LA, you gotta try this place out.
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Quarters Korean BBQ: Probably the most popular Korean BBQ joint in Los Angeles at the moment, Quarters definitely deserves a spot on this list.
Although they are mainly known for their pork and cheese fondue option, it’s probably something that we can’t eat if we’re conscious of our diet.
There’s good news, however. Quarters has amazing sirloin and beef tongue options that are super fresh and delicious. Just what we need!
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So, there it is.

My list of all the plate by plate Korean BBQ joints where you can be aware of how many calorie you are consuming while also eating some really delicious foods.

Ranging from Diamond Bar to Los Angeles, these BBQ joints can definitely help you reach your goals.

TIP 3: ENJOY THE HEALTHY SIDE DISHES BEFORE INDULGING IN THE MEAT

Everybody knows the best part of Korean BBQ are the side dishes.

In any Korean restaurant there are traditional side dishes or appetizers called banchan (반찬) which usually come in the form of fermented vegetable dishes.

Ranging from options such as kimchi to beansprouts, banchan is a great way to get some fibrous veggies into your system and fill you up before you dig in to all the meat.

However, there are some options that you should definitely avoid if you’re still set on hitting your weight loss goals.

Here is a list of 5 banchan items you should avoid:

Potato Salad: The biggest factor in watching for weight loss has to be caloric intake.

We should be eating the side dishes in order to save on calories not add them.

For every cup of potato salad, 360 extra calories can be added to your meal.

It might not seem like a lot, but if you want to enjoy a lot of the delicious meats , then you have to avoid high carb options like the potato salad.

Japchae (Korean Stir Fried Glass Noodles): Japchae is a tradition Korean side dish that provides a noodle aspect to the meal.

The dish is made by stir frying glass noodles and adding lots of fermented veggies such as mushrooms and carrots.

Although the dish is healthy, it is not low calorie and is, thus, not optimal for weight loss. For every 2.5 cups,

Japchae can add a whopping 602 extra calories to your meal and, trust me, it is very easy to overeat this dish.

Candied Sweet Potato: This isn’t a tradition Korean side dish option and isn’t really popular amongst most Korean BBQ joints but I’ve definitely seen this before.

Although I would totally recommend sweet potatoes to anyone looking to lose weight, when they’re glazed with sugar, then I would say to stay away.

These sweet potatoes can add an extra 293 calories to your meal coming from pure carbs and sugar. It’s best to stay away from this option.

Macaroni Salad: Macaroni Salad is always an option that is offered as a side dish when you are first seated at a Korean BBQ joint.

From most of its calories coming from fats and carbs, Macaroni Salad has to be the worst side dish option you can munch on before your meal.

Coming out to 280 calories, Macaroni Salad can definitely put a dent in your diet regardless of the meal that comes afterwards.

This is definitely not the option to consume before eating a ton of fatty meats.

Rice Paper: If you’ve ever had the rice paper at a Korean BBQ joint, then you know how delicious this could be.

Nothing really pairs like Rice Paper does with some brisket and sesame oil.

However, pairing this delicious meat can add 20 extra calories to every single piece of meat that you consume.

Although this doesn’t seem like much at all, the bites will add up.

You can easily eat up to 20 pieces of rice paper which could add 400 extra calories that you didn’t need to eat. Stick with the lettuce wrap. You’ll thank yourself later.

Most Korean side dishes offer some great nutritional value that will really boost your diet.

Just avoid these side dishes and you’ll be in a great place before your big meat course.

TIP 4: MAKE SURE NOT TO EAT TOO MUCH FOR BREAKFAST & LUNCH

Losing fat requires for your daily calorie intake to be lower than your daily calorie expenditure.

In simpler terms, you have to eat less than the amount of calories your body needs to maintain your body weight.

For example, if you are a 160 pound male and want to lose 8-10 pounds of fat, then you will have to eat around 1,800 calories a day while exercising and doing some cardio.

So what happens if you eat, for example, 2,700 calories a day?

Then you will most likely be eating too much and all the excess calories consumed that day will be stored as fat.

Calories come first. Even before eating healthy, even before being conscious of carbs: calories come first.

You will only see fat loss when you are aware of how many calories you need to lose weight and if you are eating the amount that you’ve found.

A great way to do this is to find an online calculator that will give you a rough estimate on what you should be eating.

You have to know, however, that we are all different and this calculator does not know anything about who you are.

Use it to get a rough estimate on how much you should eat and play around with the calories until you see some successful weight loss.

Some trial and error is required but it’s not too hard to get down once you get the hang of tracking your food.

After you’ve figured out how many calories you need to consume to lose weight, then plan accordingly and make sure breakfast and lunch are foods that are low in calories.

If you ate small meals before your big feast, then you will definitely be rewarded with an amazing meal with the meats listed above.

TIP 5: AVOID THE RICE THAT COMES WITH THE MEAL

The complimentary rice that comes with the meal definitely deserves to be a tip of its own as a caution against how detrimental it could be to your goals.

I get it. There is no better pair in the world than a bowl of rice with your favorite meats that you can get at a good Korean BBQ joint.

However, if you are really trying to be healthy when indulging in your favorite meats, then sacrifices must be made.

Overall, this article was about saving calories.

Eating an extra bowl of rice can add 200-300 extra calories all coming from carbs and this is definitely not something we need when reaching for some great fat loss goals.

You want to aim for around 1,000 calories coming from this meal and adding a bowl of rice will definitely put you over that.

Fill your stomach with proteins and fibrous veggies. This will be so much more beneficial in the long run when it comes to seeing some substantial results.