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Kim Kardashian may have gotten famous through her family’s E! reality show Keeping Up With The Kardashians, but since then, she’s created a massive beauty and shapewear empire , become a mama of four with husband Kanye West , and is currently studying to become a lawyer (more on that later). Her life is full to the brim with good things, and over the years she’s shared her tips and tricks for how she stays healthy, happy, and sane. Here are 40 of her best health and wellness habits.
She sticks to a plant-based diet.
“I live a healthy life and try to eat as plant based as possible and drink sea moss smoothies,” she previously told Poosh.
She makes time for herself.
Francois G. Durand
“With all the stress in life, I try to make sure I take time for myself so that I am centered and keep my stress to a minimum,” she previously told Poosh.
She stays on top of her autoimmune disease.
Kim was diagnosed with psoriasis when she was 13, and this past year, she was diagnosed with psoriatic arthritis.
“It’s still painful and scary, but I was happy to have a diagnosis. No matter what autoimmune condition I had, I was going to get through it, and they are all manageable with proper care,” she told Poosh.
She indulges in her favorite dessert: ice cream.
Kim believes in moderation and treating herself. “Haagen-Dazs is my biggest indulgence—their Dulce de Leche flavor is my favorite thing in life,” Kim shared via E! News.
She practices moderation.
View this post on Instagram
Too early for ice cream?
A post shared by Kim Kardashian West (@kimkardashian) on Oct 19, 2024 at 9:37am PDT
Regardless of what diet she’s trying to stick to, Kim has always loved sugar. Kim told E! News back in 2010, “I love candy. I love cookies. I love a lot, and I just try to control myself!”
She thinks about post-workout nutrition.
Kim shared on her paid app in 2024, via Harper’s Bazaar: “My trainer Mel always says that before and after you train, you should eat simple carbs, like sweet potatoes, and small amounts of fat and protein, like chicken. You should also have veggies with your meals, since you need them to help effectively break down and absorb your protein, fat, and carbs.”
She eats a healthy lunch.
View this post on Instagram
A post shared by Kim Kardashian West (@kimkardashian) on Mar 6, 2024 at 9:31am PST
Kim usually eats lunch at 1:00 p.m. “I prefer to have the chef make my lunch because it’ll be healthier,” she admitted. “Lately it’s been fish and vegetables, or chicken and vegetables—something like that,” she shared via E! News.
She focuses on the little things in her marriage.
View this post on Instagram
A post shared by Kim Kardashian West (@kimkardashian) on Dec 20, 2024 at 8:06am PST
“He’s very simple,” Kim reportedly shared in the November issue of Stellar magazine, via Elite Daily. “If I bring him a warm brownie and ice-cream, he’s very happy, and that’ll win me points for, like, a good chúng tôi he lets me watch my TV shows that I want at chúng tôi when he wants to watch Rick And Morty all night long, and I want to watch Dateline, he lets me watch Dateline.”
She listened to her body during her pregnancies.
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Christmas Eve 2024
A post shared by Kim Kardashian West (@kimkardashian) on Dec 26, 2024 at 7:32am PST
Kim experienced complications with her first pregnancies, including early-onset pre-eclampsia and placenta accreta, an unpreventable condition that occurs when the placenta attaches too deeply into the wall of the uterus and can cause severe hemorrhaging.
Kim said that two doctors told her it would not be safe for her to get pregnant a third time (and she ended up having a surrogate for Psalm and Chicago).
She’s continuing her education.
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A post shared by Kim Kardashian West (@kimkardashian) on Oct 7, 2024 at 6:36am PDT
Kim revealed in 2024 that she is working on earning her law degree.
She’s currently doing an apprenticeship with a San Francisco law firm. It’s four years long, so she’s hoping to take the bar exam in 2024.
She finds balance in her marriage.
View this post on Instagram
A post shared by Kim Kardashian West (@kimkardashian) on Sep 29, 2024 at 5:53am PDT
Kim talked about her marriage to Kanye with ELLE in 2024, and said, “He’s taught me to have more of an opinion. I’ve taught him to be a bit more calm or cautious. We’re a good balance.”
She’s into steady-state cardio.
View this post on Instagram
A post shared by Kim Kardashian West (@kimkardashian) on Nov 4, 2024 at 7:26am PST
“Two days out of the week we’ll do steady-state cardio,” Kim’s trainer previously told WH, “so just walking at a steady pace on the treadmill for usually around 20 minutes. Nothing getting the heart rate too high.”
She focuses on family.
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A post shared by Kim Kardashian West (@kimkardashian) on Sep 17, 2024 at 1:58pm PDT
“I have such unconditional love for my kids. No matter what, I will always love them and support them in anything they choose to do in life. My family was so close growing up; now that I’m a mom, I understand the bond my mom and dad felt with us,” she shared on her website last summer.
“There can be ups and downs with kids but no matter what, I always learn so much from them. Being a mom is the most important job I have,” she said via E! News.
She writes down fitness goals.
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Me in my @skims pajamas! chúng tôi
A post shared by Kim Kardashian West (@kimkardashian) on Dec 18, 2024 at 4:11pm PST
“When I work with Kim, we like to set goals that we can feel good about reaching,” Alcantara told WH. “Once we have a goal set, we write it down. I’ve found that helps hold you accountable. And, it feels amazing when you do finally reach your goal!”
She used to be on the Atkins Diet.
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My fave pajamas available now chúng tôi Follow us on Instagram @skims
A post shared by Kim Kardashian West (@kimkardashian) on Dec 16, 2024 at 3:33pm PST
Kim told People in June 2024 that she followed an Atkins 40 diet (an Atkins diet recommended for people who have less than 40 pounds to lose, or are pregnant or nursing) and ate no more than 1,800 calories a day.
“Anyone who has had kids knows your body changes, and it’s hard to get your body back in shape,” she said. “It takes so much determination, and mental and physical power and energy.”
She doesn’t put stock in people’s opinions of her.
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Holiday Season 🎄✨
A post shared by Kim Kardashian West (@kimkardashian) on Dec 19, 2024 at 6:46am PST
“I don’t pay attention to that anymore,” she told Vogue in 2024. “I love to be put in a situation where I can have a conversation with someone who might not be inclined to think much of me, because I can guarantee they will have a different opinion and understand what’s important to me after they’ve met me.”
She’s honest with herself when her fitness routine is off.
Kim revealed in her Instagram Stories in November 2024 that she was kind of in a workout slump, and had gained some weight.
“And yeah, I mean, sometimes we fall off and sometimes you really gotta get it together, and this is one of my fallen-off times where I am, I think, 18 lbs. up from what I was about a year ago, a year and a half ago.”
She went vegan in 2024.
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Fits Everyone Collection chúng tôi 📸 Vanessa Beecroft for @skims
A post shared by Kim Kardashian West (@kimkardashian) on Oct 1, 2024 at 1:51pm PDT
Kardashian West first revealed that she was changing up her eating habits in April 2024, according to People. “I am eating all plant-based when I am home,” the KKW Beauty mogul wrote on her Instagram Stories at the time, alongside a photo of a sweet potato and avocado-filled meal.
She practices gratitude.
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More from Saint’s birthday
A post shared by Kim Kardashian West (@kimkardashian) on Dec 19, 2024 at 6:17pm PST
“I’m so thankful for my beautiful kids, no matter how they came to me—they came to me. I’m so thankful for surrogates. I’m really thankful for my family. I grew up with so many siblings. I just loved being in a big environment. I would have gone through the same pain and back for the result of having my babies. It was all worth it,” Kim said in an Instagram video from 2024, via People.
She uses CBD oil to help her sleep.
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Best Snuggles 📷 @kendalljenner
A post shared by Kim Kardashian West (@kimkardashian) on Jun 5, 2024 at 11:26am PDT
“How do I do it all? It is exhausting. I just say CBD. [laughs] But I do. I really think that has gotten me through a lot,” she told People in September 2024.
“I got into CBD a few months ago. It’s saved my life. Even to sleep at night. I like the gummies. I will just use a little bit and fall asleep [laughs]. I don’t think I would take a Xanax or an Ambien again.”
She eats a protein-filled breakfast.
She shared via E! News, “I’ll usually have scrambled eggs or oatmeal, or a protein shake with fruit.”
She’s super organized.
“Everything is super organized in my house—micromanaged to the minute. Like I mentioned earlier, I will lay my clothes out the night before so when I sleep in, I’ll wake up at 5:53 instead of 5:45, and I just know my outfit is there,” she shared with Poosh. “I have a toothbrush and my toothpaste all ready to go laid out by my sink. I just have to brush my teeth and go to the gym.”
She loves iced tea, and sweetens it with Equal.
Kim shared via E! News: “I used to drink a ton of iced tea, but I’ve cut back. I had the craziest addiction to Equal—I’d put 10 Equals in every iced tea. My sister [Kourtney Kardashian] would always say, ‘You can’t have that much sweetener!’ I’ve trained myself to have just one iced tea a week, and I’m down to three Equals.”
She loves an early bedtime.
In her dream world, she would go to bed earlier. But ever since Kim started studying for law school she has been staying up closer to 11, she shared with Poosh. “Most nights I’m done after dinner, and I get the kids ready for bed and read books and put them to sleep. Then it’s back to studying for me until about 11 p.m.”
Emily Shiffer is a former digital web producer for Men’s Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness.
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When you say the name “Kim Kardashian,” a lot of thoughts come to mind. Some people assume she’s only popular due to a circulated videotape from years ago. Others think she’s an incredible businesswoman who’s a lot smarter than she may appear. Even if you’re not a fan of Keeping Up With The Kardashians, you know her name – and that says something.
You may be curious about what she eats since celebrity diets are always fascinating. Kim Kardashian and her sisters are always on camera and are a big part of the beauty industry, so diet is pretty important. Yes, we’ve all seen them eat junk on occasion (who can forget Kylie Jenner’s microwaved Lunchables pizza?), but since food is also meant to be enjoyed, you can say that they’re doing it right.
Kim, unfortunately, suffered a lot of negative criticism about her weight during her two pregnancies. It’s cruel to mock a woman’s weight altogether, but since pregnancy changes your body in so many unpredictable ways, it’s especially cringeworthy. Unfortunately, since Kardashian is a public figure, people felt like she was fair game.
That may be why she worked hard to reportedly shed 60 pounds after the birth of Saint. And these days, she looks better than ever.Kim Kardashian has a very strict work-out routine. If you want to look like Kardashian but fear the treadmill, you may be out of luck.
The concept of “bouncing back” for a woman is incredibly difficult, but Kardashian had the focus and determination to feel comfortable in her own body again. Diet is mostly about what you eat, but the reality star reportedly works out six days a week starting at 6 am. Hopefully, she’s able to sleep in on that seventh day, since she deserves a break.She works out with a bodybuilder named Melissa Alcantara. Alcantara helped her get into fighting shape.
But, she also helped change Kardashian’s entire diet around. Women’s Health reported on an interview that Alcantara gave to People, stating that she aimed for Kardashian to “eat real food that’s cooked every day.” It may be extra work, but since you are what you eat, it makes a lot of sense. That may be the easiest part of Kardashian’s routine.She tries to follow the Atkins Diet It’s a popular diet, but notoriously hard to follow.
Restricting carbohydrates is hard, but a lot of people believe that it’s essential when it comes to weight loss. That’s the primary backing of Atkins. That means that bread, rice, and all the good stuff is gone, in favor of protein. The keto diet is very similar and often provides great results. (If you can manage life without spaghetti.)Kardashian can’t even use salad dressing. That means no Ranch.
According to Alcantara, that’s in her “don’t go there” list, along with other sauces. It makes sense but it seems a little ridiculous. “Most likely if it comes out of a box, it’s not going to be good for you,” her trainer said, per Women’s Health. It might seem like an easy fix, but you probably don’t realize how much you depend on dressings, sauces, and bottled condiments.She also focuses on clean eating. That means, a lot of vegetables and a lot of fish.
Without a doubt, it’s a healthy combination – but it can also get somewhat dull if you eat it every day. She seems to eat food focused on the way they fuel her body, instead of how they taste. Again, it’s an admirable rule to follow, but it’s also really hard. Fish might make us feel better, but it’s not very satisfying.She does believe in simple carbs. Kardashian knows they’re still an important part of your diet.
She eats sweet potatoes on occasion, which are healthier than french fries or standard mashed potatoes. Harper’s Bazaar reports that she talked about it herself on her paid app. “My trainer Mel [Alcantara] always says that before and after you train, you should eat simple carbs, like sweet potatoes, and small amounts of fat and protein, like chicken,” she said.She’s at a point where grease makes her feel sick. Her body has been trained to avoid the bad stuff.
This sounds naturally great, but also a nightmare. It’d be better to train your body to not crave french fries quite as often, instead of fighting them off. “Recently she told me she had some fries that were really greasy and it made her stomach feel bad because she wasn’t used to it. Which is great because, after that, you’re less likely to go for those foods!” Alcantara said.People who’ve tried to follow her diet did say they had reduced sugar cravings. The diet is hard work, but it’s geared toward establishing healthy living.
A writer for Marie Claire named Lamya Tilmatine tried it for a week and, while she struggled in the beginning, found that she lost two pounds and generally felt better. She said that much like keto, she did reach a point of ketosis – but it was gradual. “Ketosis does occur, but at a healthier pace that I found more sustainable,” Tilmatine said. “She allows for oatmeal pancakes and the odd treat.”Others say they missed the “warmth” of carbs. There’s something very inviting about a gigantic Everything bagel.
Hillary Kerr and Faith Xue tried out the diet for a feature that appeared on Byrdie and noted that while breakfasts seemed big, they weren’t as satisfying. “I was technically satiated by all the food, but I was also not having that cozy feeling you get from carbs, if that makes any sense?” Kerr noted.You might not realize how carb-heavy certain activities can be. Xue mentioned that the diet was tough because carbs seem to be almost celebratory.
” I went to a soccer game with my boyfriend after work,” Xue said. “Sporting events should basically be renamed carb fests, and it took all my resolve not to cave and order a hot dog or rip the burrito from the hands of the unassuming man sitting in front of me.” Since Kardashian is always out and about, avoiding temptations all the time must mean she’s a wizard.Kardashian also dedicates 90 minutes to working out. And again, she does it first thing in the morning.
That means she gets out of bed early, gets her body moving, and has already done more than most people by 8 am. To be fair, she makes sure to work out while her kids are still asleep, so it might double as her “me” time, which is essential for all moms. Next time you’re about to hit your snooze button, just think of Kardashian for some inspiration.Curious about her standard meal plan? It seems kind of boring.
We talked about sweet potatoes, fish, and vegetables. But she also eats a lot of chicken, especially for lunches. Chicken is great, but depending on the same types of food every day is just difficult. LiveStrong reports that she occasionally eats other proteins like lean beef and venison when the mood strikes, but that chicken and fish are more common.Kardashian often says no to dessert. In her diet plan, sugar is the enemy.
“I don’t really eat sugar the way that I used to. It doesn’t really do it for me,” the star admitted to People back in 2024. But, the good news is that she’s still human and has that one dessert that she’ll allow herself on occasion. “I love Häagen-Dazs ice cream,” she said. “That’s like my one go-to.”She does more weight training than cardio. It makes sense that a bodybuilder would know the importance of strength training.
“85 percent of our training is weight training, and the other 15 is made up of cardio,” Alcantara noted to Women’s Health, adding that Kardashian is most fond of working out her butt and legs. So if you’ve wanted to get a Kim Kardashian body but have been focusing on the wrong equipment, now you know.That means that if you choose to eat like her, you can get a break every once in a while.
According to LiveStrong, Kardashian has said that “A cheat meal allows me to enjoy food without feeling like I’m overindulging.” But because this is Kim Kardashian, her method of cheating is a little different. The site reports that instead of one cheat meal a week, she usually has one every 10 days. It sounds difficult, but with a body like hers, it should come as no surprise that her routine isn’t easy.Do you think you could follow this diet? We’re pretty sure we couldn’t…
Kim Kardashian’s Diet Plan
In April 2024, Kim was on vacation with friends in Punta Mita, Mexico. Despite her best efforts to keep a low profile, she and her friends were snapped walking along the beach by the paparazzi. The incognito photos were anything but (or should that be butt?) flattering.
“Oh my god,” said Kim as her assistant Stephanie Shepard showed her the pictures. “Like, I don’t get it. I literally don’t look like this.” Kim is well known for having a shapely rear, but the paparazzi photos made her bottom look significantly bigger, and seemed to focus on her cellulite. Kim expressed her frustration over the snaps, saying “People just body shame you and criticise you” when a picture is less than perfect.
It is easy to forget that although Kim doesn’t live a normal life, she is still a woman with emotions and insecurities just like the rest of us. At the time of this Mexico holiday, she wasn’t feeling her best.
“I definitely was not in my best shape, I hadn’t worked out in 12 weeks, I’d had two surgeries on my uterus, so I was already not feeling like myself” Kim told The View. She decided that, in light of these photos, it was time to get back in the game. She hired Melissa Alcantara (you can find her on Instagram as @fitgurlmel) to be her personal trainer after finding the female body builder on Instagram.
Mel is no soft-touch; she has Kim working out between 5-6 days a week. HIIT (high-intensity interval training), functional body movement, calisthenics – we’re exhausted just thinking about it Kim! If you follow Kim on Snapchat, you’ve probably seen Mel putting her through her paces. And boy, is she committed.
“Even though her schedule is crazy, she’s super-responsible and always shows up for her workouts,” says Mel. “She’s the best client and athlete you can have.”
Diet and exercise go hand in hand, so Mel also has a huge role to play in formulating Kim Kardashian’s diet. One of the first things she did as Kim’s personal trainer was to clean out the star’s pantry of anything unhealthy or overly processed – kind of like the Konmari Method, but with junk food instead of clutter! “Vanilla wafers, graham crackers, and rice crispy treats” were amongst the treats that were shown the door.
So, after the big pantry purge, what does Kim Kardashian eat?What does Kim Kardashian eat in day?
It isn’t a big secret, the key to a Kardashian diet is eating clean and training mean!
Kim has blueberry-oatmeal pancakes to keep her satisfied while she trains.Lunch
For lunch, Kim combines protein and carbohydrates to keep her going and enjoys a meal of chicken, sweet potato and vegetables.Dinner
The businesswoman and mother has fish and more vegetables for her evening mealPre-workout and post-workout meals
Kim’s pre-workout and post-workout meals are small amounts of simple carbs, like sweet potato, and small amounts of protein and fat. You gotta put fuel in the engine if you’re going to work out as hard as Kim does!Why does this diet plan work for Kim?
For one thing, Kim is disciplined. She is no stranger to following a strict weight loss diet. Kim has previously had success with the Atkins diet, citing it as the way she lost her baby-weight after her second pregnancy.
However, in recent years Kim has followed more of a ketogenic diet, which sees her eat good fats, protein and food which is low in carbs instead of cutting them out altogether.
It isn’t rocket science, Kim has just swapped fries for salad and has got a no-nonsense personal trainer in her corner.Have people tried this Kardashian diet, and is it safe?
People try all sorts of ways to lose weight, but unfortunately not all of these methods are effective or safe. Diet pills or starving yourself are definitely not the way to go because you could end up putting yourself in danger.
These four women dieted like the Kardashians for a month under the supervision of a nutritionist, and each lady was happy with her results for different reasons.
However, they did mention that it is important to remember that the Kardashians are a privileged family who don’t have to buy their own groceries or cook their own meals (not hating on you Kim, that’s just the way it is)
The bottom line is, if you’re looking to get in shape and lose weight in a safe manner, your first point of call should be your GP or a qualified personal trainer.
In the mean time, you can find us watching Kim work her famous butt off while we eat comfort food. Go on Kim, workout out for the rest of us!
Kim Kardashian spoke to PEOPLE magazine, revealing how she has lost an astounding 43 pounds after giving birth to North West in June. It’s a lot of hard work, but Kim still admits she has insecurities – read the interview below!Kim Kardashian’s Diet After Baby – Weight Loss Plan Revealed
“This was the biggest challenge of my life, and I still have some to go, but I feel so accomplished that I did this,” Kim reveals.
Kim eats about 2,000 calories a day, healthy fats and proteins that are found on the Atkins diet. Here’s a typical day for Kim:
Breakfast: Two egg omelet with cheese and spinach. “Starting my day with a good breakfast sets the tone of the day.”
Lunch: Grilled salmon with asparagus and a side salad. “I’ve loved eating fish after my pregnancy.”
Afternoon snacks: Turkey meat with cheese and greek yogurt with berries and almonds. “Snacks keep me going when I get hungry breast-feeding.”
Dinner: Chicken breast with broccoli and a leafy green salad.
Although this menu sounds delicious, there are absolute no-no’s for Kim on her diet plan: carbs like bread and pasta, and alcohol. “My entire pregnancy I only ate cards. I craved plain bread, which was odd for me. So to cut it out completely was a challenge, but I was mentally ready for it!”Kim’s Exercise Routine
Kim thought about loosing weight immediately after giving birth because of the pressure put on her while she was pregnant.
“In the hospital it was sort of sad. She had just given birth to her sweet daughter, and she already felt a lot of pressure to lose the weight,” a friend told the magazine.
Kim is now feeling more motivated than ever, as she is enrolled in Barry’s Bootcamp and Pilates Plus.
Barry’s Bootcamp burns 1,000 calories in 60 minutes and combines strength training and cardio. Pilates Plus focuses on the butt and thighs. “We work inner thighs with dumbbells to work your legs and arms, then squats. Kim works hard,” said an instructor who has worked with Kim.WATCH: Kim Kardashian Sexiest Selfies
– Dory LarrabeeMore Kim Kardashian News:
Kim Kardashian Shedding Baby Weight: Reveals Diet & Exercise
Kim Kardashian Reveals She’s Losing Baby Weight On The Atkins Diet
Kim Kardashian Cuts Out Carbs To Lose 10 More Pounds
Jakarta – Dikaruniai empat anak bukan alasan bagi Kim Kardashian West untuk tak memerhatikan penampilannya. Istri Kanye West terbukti tetap tampil langsing dan bugar, Bun.
Di balik itu semua, Kardashian punya tips khusus untuk menjaga berat badannya. Dikutip dari Harper Bazaar, berat badan Kim Kardashian pernah turun sekitar 31 kg setelah melahirkan dengan menjalani diet Atkins
Diet Atkins mengharuskan penggiatnya mengurangi asupan karbohidrat dan mengganti dengan banyak protein dan lemak sehat. Diet ini mirip seperti diet Dukan yang dijalani Kate Middleton. Misalnya, setelah mengonsumsi kalkun dingin dengan karbohidrat, diet atkins mendorong kita untuk mengonsumsinya lagi dengan porsi kecil untuk menghindari kekurangan karbohidrat sepenuhnya.
Meski begitu, Kardashian mulai melonggarkan aturan ketat dari diet Atkins. Ia menghilangkan pemikiran untuk mengurangi penuh asupan karbohidrat.
“Pelatih saya selalu mengatakan bahwa sebelum dan setelah berlatih, kita harus makan karbohidrat sederhana, seperti kentang manis, sedikit lemak, dan protein seperti ayam. Kita juga harus makan sayuran dalam menu makan karena kita membutuhkannya untuk membantu memecah dan menyerap protein, lemak dan karbohidrat,” kata Kardashian.
Menurut E! Australia, pelatih Kardashian, Melissa Alcantara mengatakan, dirinya datang ke rumah Kardashian dan membersihkan dapurnya dari apa pun yang tidak sehat atau diproses secara tidak perlu. Beberapa produk ini termasuk vanilla wafer, graham cracker, dan camilan renyah dari beras.
Untuk olahraga, wanita 39 tahun ini melakukannya rutin selama enam hari dalam seminggu. Ia sebelumnya mengatakan bahwa bangun sekitar jam 5:30 pagi untuk berolahraga. Selama 90 menit akan berlatih di gym-nya.
“Saya berolahraga sekitar satu setengah jam setiap hari dengan beban berat. Saya tidak melakukan banyak latihan cardio,” ujar Kardashian.
“Saya juga berlatih keras dengan seorang binaragawan selama satu tahun,” sambungnya.
Kim Kardashian dan kedua anaknya/ Foto: Instagram @kimkardashian
Menurut Alcantara, 85 persen olahraga yang dilakukan kliennya adalah latihan dengan beban berat. Sisanya, 15 persen untuk cardio.
Salah satu kunci keberhasilan Kardashian menjaga berat badan ideal adalah disiplin, Bun. Sesibuk apapun pekerjaannya, dia selalu punya waktu untuk olahraga.
“Meskipun jadwalnya padat, dia sangat bertanggung jawab dan selalu muncul untuk latihan. Dia adalah klien dan atlet terbaik,” tutur Alcantara, dilansir Who Australia.
Untuk Bunda yang penasaran, berikut menu makan Kim Kardashian per hari:
Makan pagi: pancake dengan blueberry oatmeal.Makan siang: menggabungkan karbohidrat dan protein seperti ayam, ubi manis, dan sayuran.Makan malam: ikan dan banyak sayuran.
Bicara soal diet, mengontrol asupan makanan memang menjadi kunci penting penurunan berat badan. Menurut ahli nutrisi olahraga, Rudy Mawer, MSc, CISSN, dengan mengontrol porsi makan, kita cenderung menghindari konsumsi terlalu banyak kalori.
“Jika seseorang mengalami kelebihan berat badan dan berusaha menghilangkan lemak tubuh, sangat penting untuk memantau ukuran porsi makannya,” kata Mawer, dikutip dari Healthline.
Nutrisi bukan satu-satunya hal yang penting untuk kesehatan yang optimal. Mengikuti diet sehat, berolahraga juga bisa meningkatkan kesehatan yang lebih besar.
“Kesehatan yang optimal melampaui nutrisi. Butuh olahraga, tidur nyenyak, dan meminimalkan stres juga penting,” ujar Mawer.
Simak juga tips diet bakar kalori, di video berikut:
What happens when you eat and exercise like celeb royalty for a fortnight? One writer investigates…
Words by Lamya Tilmatine
Kim Kardashian has been on a fitness mission of late and, frankly, has never looked better.
Her recent body debut at the CFDA Fashion Awards last month showcased a lighter, tighter and fitter Kim – arms of envy I tell you – to the point where she may actually de-throne Khloe’s revenge-body title…
I decided I wanted in.
Let’s get one thing straight from the off; I am not trying to ‘get’ a body like Kim’s, nor do I endorse her stance on Instagram marketing and promoting certain lollipops.
However, I have definitely seen her eating slices of cake and McDonald’s as well as a variety of nutritious meals, showing that she must have a well-balanced outlook on food.
I looked into her diet plan and found out that she was following the Atkins 40 diet and getting great results at a healthy rate. Her trainer Alcantara explained to that it’s all about clean eating and strength training.
Sounds promising – so what does it actually entail?Who is it for?
People who want to lose weight or those that just want a healthier lifestyle and reign in their intake simple carbohydrates.
What this is also about is achieving a fitter version of myself that I can sustain without starvation.What is the Atkins 20/40 Diet?
There are two options: Atkins 20 or Atkins 40, and the numbers are the total net carbohydrates you can have in a day, with 20 being stricter on the carb intake but quicker in weight-loss in comparison to 40.
Like the old Atkins, you are limiting your carbohydrate intake, cutting out sugars and processed foods, eating high protein, vegetables and healthy fats to curb those hunger pangs.
The science behind the diet is quite simple: eating foods that are high in carbohydrates makes your body produce more glucose and insulin. Glucose is your body’s first point of energy that it uses, leaving stored fat just that, stored fat. Make sense?
So, the decreased intake of carbs means your body is pushed to burn fat for fuel hence the weight loss. Still with me?
There are similarities in the beginning as your low carb diet means that your body goes into Ketosis but after that, you’re allowed to increase levels of healthy carbs in your diet which essentially means ketosis will decrease too.
What you can eat on Atkins 20 and 40
Poultry, seafood, dairy (like yoghurt and cheese), vegetables (particularly your greens), healthy fats from nut and seeds, avocados, almond/olive/coconut oil.
Also, you do eat carbohydrates though from healthier sources like legumes, whole grains and fruits, but all under a net total of 20g/40g depending on what you choose to do.
I opted for Atkins 40 as it’s recommended to those who want to shift a smaller amount of weight. If it works for Kimmy (who isn’t a stranger to a treat or two) then I’m game.The workout
I’ve always been a bit of a gym bunny but have never gotten the right cardio/strength training ratio to create the muscle definition I want. I tend to do more of one or the other, which means I get quite slim without any definition or I bulk up (sad emoji).
So I got myself a personal trainer, explained my fitness goals: defined arms, firm abs and strong hamstrings. Some people love morning workouts as it boasts optimum fat burning but I’d rather the extra 2 hours in bed and workout in the early evening.
Keep scrolling to see what it’s like eating like Kim Kardashian for two weeks – will I get the results or will it just be another fad diet?The meal plan
Below is what I ate during the first week of the plan, following a similar approach in week two.Monday
Breakfast: poached eggs with spinach and a drizzle of olive oil.
Lunch: grilled chicken, broccoli, spring onions, spinach, kale and homemade chilli sauce.
Dinner: baked salmon with a grilled vegetable medley.
Snacks: coffee with cinnamon, turmeric tea x2 and six almonds.Tuesday
Breakfast: ‘ Noatmeal ‘ – made with almond flour and shredded coconut with a spoon of peanut butter.
Lunch: one boiled egg, sliced cucumbers, sweet corn, red peppers, green olives, rocket salad with turmeric and a teaspoon of olive oil.
Dinner: Grilled chicken breast seasoned with Moroccan herbs and spices, grilled onions, peas and green peppers.
Snacks: Celery, six almonds, two cups of tea and two litres of water.Wednesday
Breakfast: I had no time to cook so I boiled an egg with one Weetabix biscuit along with organic almond milk and coffee.
Lunch: one boiled egg, sliced cucumbers, beetroot, olives, spinach, green peppers topped with cashew nuts and a slice of avocado.
Dinner: cod fillet with homemade parsley sauce, cauliflower mash, leafy rocket salad. Yum!
Snacks: Nak’d bar, coffee, turmeric tea, English breakfast tea. And of course, a lot of water!Thursday
Breakfast: one poached egg on a bed of spinach with an apple, celery, cucumber, mint and kale smoothie.
Lunch: Tuna salad with mixed leaves, olives, onions and beetroot.
Dinner: Cod fillet with mushroom and broccoli
Snacks: Nak’d bar, turmeric tea, six almonds, red pepper slices.
Already, I train five to six times a week – the ideal to see a real difference – and after a week my legs feel more defined, my core feels stronger but my arms are a bit slow at catching up.Friday
Breakfast: Mini coconut pancakes with peanut butter and coffee.
Lunch: Chicken and broccoli soup.
Dinner: Cod fillet with peas and a mixed cabbage salad topped with homemade mayonnaise.
Snacks: Turmeric tea, six almonds and a slither of cake (I caved).
The weekend was more of the same but with Nutella pancakes for brunch on Sunday (cheeky I know).
Some may argue that the rotation of protein based meals can be boring, but I found that having a structure to start with was much easier to follow, especially with a hectic work schedule.The verdict
I’ve realised that Kim’s diet has the same principles of a keto diet; Ketosis does occur, but at a healthier pace that I found more sustainable. She allows for oatmeal pancakes and the odd treat.
But, as seen on her Instagram account, her diet mainly consists of protein in the form of chicken and fish, accompanied by an array of vegetables. I found this hard at first so I made my meals richer in protein where I could.
Results so far? I’ve lost two pounds – but, more importantly, my sugar cravings have all but completely gone. This approach gets the thumbs up from me.
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