Kim Kardashian is undeniably one of the most recognized faces on the planet. Entrepreneur. Mom. Social media maven. Icon. The Keeping up with the Kardashians star is known for many things, but it’s her fit figure and curves that people seem to love talking about. For over a decade the reality star has been turning heads and frequently landing on the cover of magazines showcasing her famous assets. The mother of four looks incredible, so how does she do it? CelebWell reached out to dietitians to comment on her approach. Keep reading to find out her diet and fitness tricks—and to get beach-ready yourself, don’t miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!
Kardashian shared on her app in 2018, via Harper’s Bazaar: “My trainer Mel [Melissa 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. You should also have veggies with your meals, since you need them to help effectively break down and absorb your protein, fat, and carbs.” “Carbs are an important source of energy,” says Sandy Younan Brikho, MDA, RDN, Registered Dietitian with The Dish On Nutrition. “Eating the right amount of carbs before training will help you have enough energy to perform well in both endurance training and resistance training. There are two different kinds of carbohydrates: simple and complex.
Simple carbohydrates are digested fast and therefore provide you with short-term energy, which can leave you feeling low on energy at the end of your workout. However, complex carbohydrates are digested slower and therefore would provide you with enough energy to get you through your entire workout.
Examples of simple carbs:
Fruit Juice Concentrate
Examples of complex carbs:
Whole grain bread
When you workout, your body’s glycogen stores are utilized as fuel, so consuming carbohydrates after a workout will help you restore them again. Overall, consuming carbohydrates before and after training will help you stay healthy and reach your weight loss goals by properly fueling you for your workout so that you are energized and fueled enough to complete it, and replenish what you lost after your workout. As you exercise and build more muscle, your metabolism increases and this further aids you in reaching your weight loss goals. Carbs are an important part of your diet and should always be incorporated in order for you to have a balanced diet.”
One of the ways Kardashian maintains her famous curves is by not eating processed foods. “I want her to eat real food that’s cooked every day,” Alcantara told People. “Most likely if it comes out of a box, it’s not going to be good for you.” Ronald Smith, a registered dietitian, explains, “Processed foods, like those found in vending machines and the snacks at convenience stores, are so bad for you for a number of reasons. They are generally high in sodium, likely to have trans fatty acids, and have many other unhealthy additives. Although improved nutrition labeling has made it easier for individuals to identify some of these unhealthy ingredient alterations, many processed foods are still hiding their additives in different names or ingredients that aren’t listed on the ingredients label. Instead, take a fresh look at what is on your menu. Many convenience foods found in vending machines and certain food establishments are less nutritious than they seem. Processed food is basically food that has been changed to improve and extend its shelf life. The food additives might not look, smell or taste any different but they are out there nevertheless. Processed foods are very difficult to spot because they can be found in the most unexpected of places. There is this idea that it is what you eat and how much of it that matters but the truth is that it is also crucial where it comes from and how it was prepared. Processed foods often cause weight gain, diabetes or lead to other diseases. Avoiding processed foods can be an effective way to drop the pounds and keep them off. Processed foods are often higher in calories than their naturally occurring counterparts, and just as often contain added sugars and what is referred to as ’empty’ calories.”
Alcantara told Women’s Health that the 41-year-old is a “badass mom” Kim will never cancel on her, no matter how early it is or how busy her day looks. Alcantara said that Kim is “super responsible, she never cancels—she’s the best client and athlete you could have.” Reda Elmardi, a Registered Dietician, certified nutritionist, Certified Strength and Conditioning Specialist Trainer, and owner of thegymgoat.com says, “Training six times a week can be beneficial for your body if done properly. If you are looking to get stronger, then you should train at least three times per week. However, if you are trying to improve endurance, then four times a week would work better. You should not train too much each time. This could lead to overtraining and cause injuries. Make sure that you have enough rest between workouts. This allows your muscles to recover from the previous workout. Try to do a variety of exercises. Do some cardio, weight lifting, and plyometrics. These different types of exercise help keep your body strong and healthy. When doing any type of exercise, make sure that you warm up first. This helps prevent injury and increases blood flow to your muscles. Don’t forget about stretching! Stretching before and after working out prevents muscle soreness and increases flexibility.”
Last year, the reality star and her sister Khloe Kardashain did two workouts a day for 30 days to start 2021 off right. She wrote on Instagram: “Sister Boot Camp Starts This Month. Plant based and two workouts a day for 30 days to get our mind and body right this year!” Elmardi explains, “The human body needs exercise to stay healthy. If you don’t work out regularly, your muscles will become weak and flabby. You’ll have trouble doing everyday activities like walking, climbing stairs, carrying groceries, etc. Regular workouts can help prevent heart disease, diabetes, high blood pressure, obesity, depression, arthritis, osteoporosis, stress, anxiety, and even cancer. If you’re not used to exercising, then start slowly. Don’t overdo it at first. Start off with 30 minutes of cardio exercises (like running) three days per week. Gradually increase your time until you reach 60-90 minutes. Some people are naturally leaner than others. They may need less exercise than other people. However, if you’re overweight, you should still try to get some form of physical activity into your life. Try swimming, biking, hiking, dancing, yoga, aerobics, weight lifting, tennis, racquetball, squash, basketball, football, soccer, volleyball, golf, bowling, skiing, snowboarding, skateboarding, surfing, and many other sports.”
Alcantara previously told Women’s Health they’ll up the intensity a few times a week with 10 minutes of sprints. And, fun fact, this is Kim’s least favorite part of her workout routine. “She hates sprints,” Alcantara said. “But she does them still, no problem. She knows that the worst” stuff “is the thing that works.” Elmardi states, “Sprinting helps people lose weight because it burns calories. You burn about 100 calories per hour while running at a pace that is faster than your normal walking speed. This means that if you run for 30 minutes, you would have burned 300 calories. If you are not used to exercising, then this may seem like a lot of work. However, if you are already active, then you can expect to burn around 500-600 calories after just 20 minutes of sprinting. If you are looking to get into shape, then you need to start running. If you want to lose weight, then you need to run. If you want to build muscle mass, then you need to do some form of cardio exercise. Running is the best way to burn calories and fat. You can use this information to your advantage if you’re trying to lose weight.”