We ask a dietician and personal trainer for their expert opinion.

Here’s everything we know about how Kim Kardashian looks after her body. Image: InstagramSource:BodyAndSoul

Kim Kardashian has long been considered one of the most beautiful women in the world. It’s not hard to find details of her diet and exercise plan online. But is her day-to-day routine healthy or too extreme? We ask two experts for their advice.

From her high-profile divorce from Kanye West to her new skincare line SKKN and Met Gala appearance, Kim Kardashian is never far from the headlines.

As one of the most beautiful women in the world, there is a global fascination with the 41-year-old’s smokin’ hot body (especially that booty) and just how she looks the way that she does. Simply search ‘Kim Kardashian diet and exercise’ and Google will return millions of results.

Thanks to Keeping Up With The Kardashians and her various business ventures, Kardashian is a card-carrying billionaire with the world’s best surgeons, chefs and personal trainers on speed dial. So how does a woman with unlimited resources stay in shape? What does she eat? And should you be doing the same?

Here’s everything we know about how Kim Kardashian looks after her body. Plus, a side of expert advice on what you should and should not attempt at home.

I eat mostly plant based. No meat anymore https://t.co/sfS4XM73f7

Day to day, Kardashian follows a “mostly plant-based” diet and is even an ambassador for US-based fake-meat brand Beyond Meat. She’s been vegan-ish since 2019 but will occasionally eat meat products.

Through her social media posts, we know that her go-to breakfast options include a chia pudding, smoothie or oatmeal and vegan sausage. For lunch, she is partial to felafel with rice and salad, vegan ‘meat’ with salad or even vegan tacos. At dinnertime, she usually sticks to veggies and other unprocessed foods.

When she was preparing for the Met Gala recently, the reality TV star went on a crash diet to lose 7kg in three weeks by consuming no carbs, no sugar, eating “clean” and drinking lots of water.

“Any diet that encourages more fruit and vegetable intake is going to be good thing,” says Alex Munt, an accredited sports dietitian based in Sydney. “According to the National Health Survey 2020-2021, only 6.1 per cent of adults ate the recommended amount of both fruit and vegetables.”

“Regardless of whether someone commits to a vegan or vegetarian diet, anyone is likely to benefit from a health perspective just from increasing the amount of fruit and vegetables in their diet, even if still consuming meat.”

Munt adds that while there are potential health benefits to going plant-based, such as reduced risk of obesity, type 2 diabetes and overall cancer mortality, it can take some work to get it right: “It is possible to have a mostly vegan diet that is lacking in micronutrients. For example, Oreos and potato chips are technically vegan and though they are delicious, don't offer a lot of nutritional benefit.”

“You'll need to do your research and be prepared to ensure your meals are well-rounded – such as looking up recipes and doing the grocery shopping – along with ensuring a meal isn't just carbohydrate (e.g. a piece of toast) but has adequate protein and healthy fats too (e.g. a piece of toast with avocado and baked beans).”

As for Kardashian’s Met Gala diet? “7kg in three weeks is an incredibly fast rate of weight loss. I am concerned by the rhetoric around losing weight for a specific event or to fit into a particular outfit as I don't think it sends a good message, particularly to vulnerable populations such as teenage girls.”

Kardashian never misses a workout and meets up with her personal trainer Melissa Alcantara bright and early. In an interview with Women’s Health, Alcantara said, “Her schedule is crazy, and mine is also crazy, so we work out really early in the morning at 6 a.m.”

Alcantara added that "85 per cent of our training is weight training, and the other 15 is made up of cardio" and that they train six days per week for 60-90 minutes each time.

In any given workout, her trainer has Kardashian doing a mix of high-intensity exercises like ball slams, burpees, sprints, and ladder drills to get her heart rate up.

"She’s super responsible, she never cancels – she’s the best client and athlete you can have," Alcantara shared. "It’s just her drive. She's like, ‘I have to work out, this is part of my life.' It’s all about the mindset."

That said, Kardashian did shake it up (read: step it up) before her Met Gala red carpet appearance this year. Kardashian told US Vogue at the time: “I would wear a sauna suit twice a day [and also] run on the treadmill.”

“Her workout looks well programmed,” says Ben Lucas, director of Sydney gym Flow Athletic. “I would always prioritise resistance training as research shows that you can burn fat for up to 38 hours post-workout, whereas that is not the case for cardio. Cardio is great to include though so it is good that it is in there.”

Although, she does seem to be lacking in the recovery department. “She does seem to be overtraining though as you shouldn’t do high-intensity training every day. You need time for rest days, it is also good to have lighter workout days too which may be yoga or even a brisk walk.”

Lucas adds: “The issue with overtraining is if your cortisol levels don’t have a chance to come back to their normal ranges, it can inflame your body and cause it to hold fluid and/ or gain weight. It can also lead to other issues such as gut issues, sleeping issues, metabolism issues and more.”

Recovery could include “getting a great night's sleep, messages or foam rolling, making time for stretching and having at least one to two rest days. If she is only taking 1 rest day, she should be doing lighter workouts at least a few days per week.”

As for her Met Gala plan? Lucas agrees that it was “a significant amount of weight to lose in three weeks” and that by using “sauna suits, she does run the risk of shocking her body too much…. If she doesn’t cycle out of this training program correctly, she runs the risk of packing the weight back on.”

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