So I am sure you have been fully aware of Kim K’s 2017/2018 transformation. She has made sure you know about it by even posting some nudes on her social media. Now I am by no means naïve enough to believe she hasn’t had a BBL (Brazilian Butt Lift aka moving the fat from other areas of your body into your butt), lipo, laser all over her body for everything and anything and honestly probably a few procedures that the general public can’t even get done. But that being said, it is very clear that she still put an unfathomable amount of effort into getting her body into her best shape ever. If you watch KKWTK, you will remember the episode that Jonathan kept trying to get Kim to go out to eat and she avoided him like the plague because of her “new diet”. The story goes that Kim was causally creeping on Instagram and saw this chick who was ripped after having a child, Melissa Alcantara. Her production team slid into Melissa’s DMs and asked her if she was available to train on Monday. Kim loved her hips and curves; she just wanted more muscle. She wanted cut arms and abs and big hamstrings to accentuate the leg (who doesn’t). Melissa goes to Kim’s house 6 days a week for 6 a.m. workouts: shoulders, biceps/triceps, and chest/back, as well as three days just for legs. For cardio, she’ll have Kim do short bursts of high intensity or long, low-intensity walks. Now when it comes to nutrition, Melissa worked with Kim’s team of chefs. I want to be realistic and assume you all don’t have a team of chefs standing in your kitchens (this is why I wanted to write this post so you can be your own chef). Now let’s get into it.
Kim’s diet is similar to most healthy and proper ways of eating. For example, processed foods are off limits, so nothing that comes out of a box. The reason Kim had such success with her new regimens is because she was strict AF. The diet is called the KETOSIS DIET (or Keto Diet) and from all of my research, it seems to be a healthier version of the Atkins Diet. All of these diets are low in carbohydrates and high in protein and healthy fats. In reality it is the basic concept of healthy eating. Now before I explain the general rules and guidelines for the Keto Diet, I would like to point out, you need carbohydrates in your diet, the right kind of carbohydrates (which I will mention later). ‘Intermittent Fasting’ is also a part of the Keto diet.
Let me break down ‘Intermittent Fasting’ really quick:
• IF is not restricted in calories, it just limits your eating windows to just a few hours a day. Typically, one will fast for 14-20 hours or even up to 36 hours.
• The idea is that one will be eating as much as they want during their “feeding” window but won’t eat or drink anything with caloric value during their fasting window.
• Intermittent Fasting is a diet approach that is often used for breaking though a stubborn month-lasting weight loss plateau.
• IF is not calorie restriction because of the downsides related to restricting your caloric intake. CR is difficult to stick with and can be frustrating, it also leads to muscles loss and loss in bone mineral density.
• The general concept is that while fasting, the body will use fat stores as energy which causes loss in body fat. Since the body is depleted from glycogen, it will use fat and ketones for energy instead of glucose.
• The body adjusts so once it gets used to fat and ketones, you will naturally eat less amount and less frequently.
The Different Types of IF:
• Skip a meal every now and then: It should be a gradual process and should not be forced. You slowly get your body used to it by putting your next meal off slightly every day until you skip it.
• Break a 24-hour period into 2 segments/windows: This means you fast for 18 hours just drinking water and then have a 6-hour period of calorie intake. (You can also do 16/8, 20/4 or 21/3, it just needs to total your 24-hour day.
• IF combined with exercise: Similar to the 24-hour period concept, you should work out during your fasted state. Your post workout meal should be the largest and should pay attention to the macronutrients on your active and resting days. On workout days, you should be eating more carbs while on your rest days you should focus on eating fat.
• Alternate days of fasting with days of unrestricted eating: Not really recommended and is extreme (I do not recommend this for anyone).
• Alternate days of calorie restriction with days of unrestricted eating: You reduce your calorie intake by 20-30% on one day, followed by unrestricted eating on day two.
• Combination of Fat Fasting with Intermittent Fasting: Instead of eating 5 small meals on a traditional Fat Fast, you would eat 1-2 regular high-fat meals which makes it easier to stick to.
So, I have been asked my opinion about intermittent fasting and to be honest, I just don’t understand it enough to say it is either good or bad but it seems I have been sticking to IF without even knowing because I go through quite some time without eating before my first meal on a regular basis but only because I eat to fuel my body, if I am not expending tons of energy, I try not to eat. Or I will eat after working out during the day to repair. This is what the studies have said about Intermittent Fasting:
• Weight Loss: It trains the body to eat/need less food to survive which obviously leads to weight loss.
• Mental clarity and neurological health: You will be no longer glucose-dependent. Good for improving Alzheimer’s, Parkinson’s, Huntington’s Disease and stroke (you know I am all about the preventative medicine).
• Increased Lifespan: Every time the body has to break down foods it is aging.
• Cancer: IF improves metabolic syndrome markers, reduces the risk of cancer.
• Improved Fitness: Exercising in a fasted state will enhance fat burn.
Now that you have the basics on intermittent fasting, let’s get into the good stuff. Kim K has chefs and assistants which make eating healthy a breeze I am sure, but she (as well as Kourtney) followed the Keto diet which is available to all. Let me break down the basics of Keto and why it may be the perfect diet for you.
When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the number one molecule for energy and Insulin processes glucose in your bloodstream. When glucose is used as the primary energy source, the fat in your body is not needed and therefore stored. Someone’s body, on a high carbohydrate diet, will use glucose as the main form of energy. When lowering your carb intake, the body goes into a state known as ketosis. Ketosis is what the body initiates when there has been food intake, in order to survive. The body is extremely smart and will adapt to whatever you put it through. When you take away carbohydrates and up your fat intake, the body will start to burn ketones as the primary energy source. The general rules are restricting your carbohydrates to less than 15g per day. The limited carbohydrates will come from vegetables, nuts and dairy. Absolutely no refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. Avocado, star fruit and berries should be consumed in moderation.
Do Not Eat
• Grains: Wheat, rice, corn, cereal, etc.
• Sugar: Honey, agave, maple syrup, etc.
• Fruit: Apples, bananas, oranges, etc.
• Tubers: Potato, yams, etc.
• Meats: Fish, beef, lamb, poultry, eggs, etc.
• Leafy Greens: Spinach, kale, etc.
• Above Ground Vegetables: Broccoli, cauliflower, etc.
• High Fat Dairy: Hard chesses, high fat cream, butter, etc.
• Nuts and Seeds: Macadamias, walnuts, sunflower seeds, etc.
• Avocado and Berries: Raspberries, blackberries, and other low glycemic impact berries.
• Sweeteners: Stevia, erythritol, monk fruit, and other low-carb sweeteners.
• Other Fats: Coconut oil, high-fat salad dressing, saturated fats, etc.
Keto is high in fat, moderate in protein and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate. About 20-30g of net carbs is recommended everyday but the lower the carb intake and glucose levels, the better your results will be. Reading more about this diet, I am a bit confused and concerned because too many bad fats are not good for the body and it is eliminating fruits and certain vegetables but I will continue. Here is a list of appropriate low-carb vegetables for a keto diet. The further research I did into The Ketogenic Diet related to cholesterol, I found that though there is a small increase of LDLs (bad cholesterol), there is a dramatic increase in HDLs (good cholesterol). HDL prevents cholesterol from accumulating and clogging arteries which is ideal for maintaining optimal cardiovascular health aka preventing heart disease (the #1 killer in America) and heart attacks. The general concept is correct and I do think any sort of processed carbohydrate is just sugar but fruits are important to the body and you need to get enough fiber which is found in carbohydrates. But I do plan on implementing some of these principles when designing my nutrition plan which is currently under construction! So if you are interested in trying to go hardcore Keto like Kim K let’s just establish some tips to get you started.
1. Restrict your carbohydrates to stay below 35 total carbs a day.
2. Restrict your protein intake. People think that keto is an unlimited protein diet; ideally for weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.
3. Stop worrying about fat. That being said, I will personally add in, focus on eating good fats and not bad fats to protect your arteries. Fat is the primary energy source on keto so you need to make sure you are feeding enough of it to your body.
4. Stay hydrated! Try to drink a gallon of water a day to regulate many vital bodily functions and help control hunger levels.
5. Stop snacking. I say this all the time as it is, snacking truly isn’t good for the body. You are forcing your body to start breaking down your food, which like I said before, every time we break down food, we age our bodies. It is like wear and tear on a car. Weight loss tends to do better when you have fewer insulin spikes during the day (which also makes me better understand the intermittent fasting situation).
6. Speaking of…start fasting. Now, please, please, PLEASE, consult with your doctor before trying any sort of fasting/diet. I have insurance, but I also don’t have a medical degree, just a Kinesiology degree. My tips and tricks are based upon years of study and research but you still need to check with your doctor so you know what is best for your body.
7. Add exercise into your daily routine to get the best out of your ketogenic diet. Adding 20-30 minutes of exercise a day will regulate weight loss and blood sugar levels.
8. My favorite tip of all….start supplementing! Make sure you are taking your vitamins and minerals to ensure you are getting every nutrient you need!
Curiously you may be wondering how to truly accomplish this keto diet…while I can’t tell you what to eat because the fasting makes this all complicated, I will give you a more detailed list of food “allowed” on a keto diet.
75% of Your Diet Can Include the Following
Vegetables: Leafy greens, bok choy, cucumber, celery, eggplant, tomatoes, peppers, lettuce, brussels sprouts (fried brussels do not count), zucchini, fennel, chives, kale, endive, radicchio, mushrooms, onion, garlic, fresh herbs (mint, parsley, chives, basil, rosemary, cilantro), root vegetables in small amounts (butternut squash, yams, carrots, turnips, spaghetti squash, pumpkin, sweet potato).
Animal Fats: Lard, chee, tallow, Grass fed butter, organ meats (liver, bone marrow, tongue (what the?)), fish (wild caught: salmon, tuna, mackerel, cod, eel sole, trout, halibut, snapper), Shellfish (crab, lobster, prawns, shrimp, squid, scallops), egg yolks.
Nuts and Seeds: Pecans, walnuts, cashews, pine nuts, hazelnuts, pistachios, chia seeds, hemp seeds, sesame seeds, sunflower seeds.
Cooking Oils: Olive oil, avocado oil, unrefined coconut oil.
Other: 100% dark organic chocolate, raw cacao powder, spirulina, chlorella, maca root, unsweetened nut milk (cashew milk, almond milk, hemp milk, hazelnut milk, coconut milk), seltzer or mineral water, herbal tea and coffee (no sugar), almond flour, coconut flour, fish oil supplements, MCT oil, brain octane oil, collagen and gelatin supplements.
20% of Your Diet Can Include the Following
Animal Protein: Chicken, turkey, wild game, duck, beef, pork.
Organic Full Fat Dairy Products: If you want to include dairy (I personally recommend not to) use organic and in smaller amounts. The reason you want full fat is because anything that says a percentage less fat, it usually is higher in carbs.
Bone Broth: Kettle & Fire Beef Bone Broth (6g protein, 2g carbs, 0g fat), Kettle & Fire Chicken Bone Broth (10g protein, 0g carbs, 1g fat).
5% of Your Diet Can Include the Following
Berries: Raspberries, blueberries, blackberries, strawberries.
Fruit: Citrus (lemon and lime), berries, apples, pears.
Legumes: Green peas, beans.
Foods to 100% AVOID
Do Not Eat: Grains, refined sugar, alcohol, soda, beans and legumes (chickpeas, lentils, kidney beans), low-fat dairy products (just cut dairy to make this easier), peanut butter (which is a legume, not a nut), sugar alcohols (check your chewing gum for xylitol, maltitol and sorbitol), Refined vegetable oils (canola, peanut, sunflower).
Finally, as far as Kim’s workouts go…it seems like she switches it up almost every workout. That is honestly the trick, and if you follow her social media, she usually posts her workouts. There are accounts on Instagram that repost her and her sisters snap chats which typically include their workouts, so check those out. I also found this website that includes some of her circuit training workouts from her sessions with Gunnar Peterson. Do a mix of high and low intensity training for cardio. I would do a plyometric workout (aka HIIT workout) for your high intensity and a fast power walk on an incline (3.2-3.8mph) on the treadmill. If you don’t have any equipment, just go for a walk outside in a superrich neighborhood or at the closest high school track with a girlfriend (shout out Caked by Nic). For weight training, I will do a post soon on burn out training, but for me, that has been what works best. Just try to mix it up and do different areas of the body, and if you are going for a Kim K look, the booty. Kim does do the ab wheel so if you don’t have one, get one ASAP! It is one of my favorite ab workouts. It is simple and can be done in the comfort of your own home.
And there you have it, all of the tools you need to start your Keto aka Kim K transformation for summer. My thoughts on Keto are that I need to sit with a doctor and truly go over the benefits of eating like this. I think this diet/eating habit is more of a short-term thing. It is training the body to use fat as an energy store but the fasting still is something I need a better understanding of. I personally believe the human body needs more fiber and way more fruits and vegetables (there is literally no limit to eating healthy vegetables in my opinion). I also don’t plan on eating as much fat as recommended but it is comforting to know I cannot stress about it as much (aka unlimited guacamole). I am not a heavy meat eater, so this diet would be more pescatarian style if I adapted it. Because I want to give valuable information, I plan on incorporating the general concept of this diet with my own tweaks (aka just cutting back on simple carbohydrates aka pasta and pizza) to see if I can tone up a bit before my summer vacation. Let me know if you love the keto diet, this post or want more just like it! I promise I have more coming soon.