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The reality star breaks down her high protein diet for PEOPLE
1,700 Calories, 64 Ounces of Water and Not Many Carbs: What Kim Kardashian West Eats in a Day
Kim Kardashian West has been adhering to the Atkins 40 diet to drop her baby weight after giving birth to son Saint in December, sticking to a daily intake of no more than 1,800 calories.
Also following a strenuous workout plan, Kardashian West has already dropped her 60 lbs. of pregnancy weight, and hopes to get down to her goal weight of 120.
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“Anyone who has had kids knows your body changes, and it’s hard to get your body back in shape,” Kardashian West, 35, tells PEOPLE. “It takes so much determination, and mental and physical power and energy.”
WATCH THIS: See What Kim Kardashian Eats in a Day
Check out her daily food logs below, and pick up the new issue of PEOPLE, on newsstands Friday, to read more about her diet.
Hydration48-64 ounces of liquids a day
DAY ONEBreakfastScrambled eggs with turkey sausage and smoked Gouda4 oz. Greek yogurt with 1/3 cup fresh blueberries
SnackAtkins Harvest Trail Dark Chocolate Cherry and Nuts Bar
LunchGrilled lime chicken over spinach salad with a feta-ranch dressing
Snack1 medium carrot and 4 tbsp. hummus
DinnerLemon thyme halibut with sautéed green beans
Total Calories: 1,504
DAY TWOBreakfastChicken chorizo and cauliflower sauté with cheese and salsa
Snack½ small apple2 oz. cheddar cheese
LunchTurkey burger with chipotle aioli, tomato, pickles and onions
SnackAtkins Harvest Trail Dark Chocolate Sea Salt Caramel Bar
DinnerSlow roasted lemon rosemary chicken with asparagus1/3 cup of wild rice
Total Calories: 1,561
DAY THREEBreakfastHatch green chili, cheese and egg bake with arugula1/8 of a honeydew melon
SnackVanilla coffee frappe
LunchZucchini noodles with spicy chicken sausage
SnackAtkins Harvest Trail Vanilla Fruit and Nut Bar
DinnerGrilled chicken with cauliflower mac and cheese
Total Calories: 1,699
Kim Kardashian’s Diet Plan
In April 2017, 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.
For lunch, Kim combines protein and carbohydrates to keep her going and enjoys a meal of chicken, sweet potato and vegetables.
The businesswoman and mother has fish and more vegetables for her evening meal
Pre-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!
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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.
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 People that it’s all about clean eating and strength training.
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 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.
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?
Is it the same as the Ketogenic diet?
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.
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.
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.
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.
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!
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.
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.
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.
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 2018. 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…
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