In this blog post I’m going to tell you all about Kim Kardashian’s diet and how she works out to stay in shape!

Kim Kardashian is a business woman, one of the biggest social media influencers and a reality television superstar. 

She is beautiful, successful, has a loving and supportive family but like most women (myself included), Kim struggles with her weight and body image.

And over the years, she’s gone to great lengths to get back in shape, eat right, and make her curves shine.

Let’s see how she does it!

kim kardashian diet and workout tips



Before Kim made a drastic change to her lifestyle, her pantry was filled with processed foods. Everything from cookies and graham crackers to processed snacks and beverages were fair game. In moderation, that is.

She used to follow the Atkins diet which a low-carb diet, usually recommended for weight loss. 

The Atkins diet advocates that you will lose weight if you eat as much protein and fat as you want, as long as you avoid foods high in carbs. 

But the Atkins diet has no restrictions on processed meals. And processed food is really not the healthiest.


Low-carb diets work very well for weight loss and I do recommend them, especially for the endomorph body type (which is Kim’s body type). 

But I have to say this – I’m not a fan of processed foods. So if you want to try a low carb diet, that’s fine but try focusing on eating real, fresh food.

And that’s actually what Kim also does!

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I’m wearing the @skims Sculpting Bodysuit in shade Sienna. It gives full body support with built in compression to smooth your torso and sculpt your waist. Launching Sept 10 – Price $62 – XXS-5XL – 9 colors

A post shared by Kim Kardashian West (@kimkardashian) on


Now, Kim’s more serious about her diet. She’s just as busy, but her health and wellness has become a priority. While working with her personal trainer, Melissa Alcantara, she made the switch from processed foods to healthy, unprocessed alternatives. 

She went through her pantry and got rid of all boxed, pre-made, and convenience foods. Instead of a junk food cave, she now has a completely healthy pantry filled with nutrient-dense food!

Her new diet says – “If it comes from a box and not from mother nature, don’t eat it!” Basically, she’s eating clean which I think is awesome :)

She’s still on a high protein diet. She eats lean proteins and limits her intake of carbs but doesn’t cut them out completely. 

And recently she shared an Instagram story where she said she plans on eating all plant-based but just when she’s at home.


Before workouts, she eats simple carbs like sweet potatoes, healthy fats like avocados, and lean proteins like chicken. 

This gives her the fuel she needs to perform well during high-intensity training sessions.

And you can’t argue with the results. She looks fantastic!

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Back to Salads now

A post shared by Kim Kardashian West (@kimkardashian) on


With the Atkins diet, you’re encouraged to keep beverages as low-calorie as possible. And that’s just what Kim did. 

She drank plenty of water, tea, coffee, and other approved drinks. And she was even allowed to indulge in the occasional glass of wine now and again.

But now, her PT Melissa has her following a much stricter regimen. 

Kim drinks only water. It helps her stay hydrated and allows her body to better absorb the nutrients from the food she eats. 

You see, the food we eat must go through chemical and mechanical digestion in order to be absorbed. 

Digestive enzymes in our bodies help with digestion. Without them, your body cannot break the food into nutrients. And drinking alcohol and coffee actually diminishes the number of digestive enzymes in your system.

So if you want better nutrient absorption, sticking to just water is a good idea.

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Love this shoot by @gregswalesart for my KKW X MARIO shoot! Hair by @chrisappleton1

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Though Kim’s diet is a major reason she’s seen such great success with her weight loss goals, it’s not the only factor at play. She also follows an intense workout schedule. And I really mean INTENSE.

She trains 6 days a week with most sessions supervised by her trainer. And there’s no room for excuses. 

She makes a point to show up to every session even though they usually start at 6am. And those sessions last for about an hour and a half. 

That’s right…even though she’s got a busy schedule and actively parents her three kids, she never cancels a workout. 

During these workouts, Kim performs a variety of exercises with the bulk of her training sessions focusing on resistance training.

Kim likes a bit of muscle and as an endomorph, she can build it quickly. 

That’s why she targets certain areas of her body with her weight training. I mean, there’s a reason she’s so well-known for her butt. She puts in the work!

Want to find out if you have Kim’s body type? Take my quiz!

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Her butt and leg workouts are intense and her trainer pushes Kim to make strides through every exercise. Though effective, the exercises she does are pretty simple.


To do the exercise, take a long stride with your chest up, shoulders back, and abs tight. Then, let both knees bend, making sure each one bends no more than 90 degrees. 

Keep your front knee over your ankle and don’t let it lean towards your toes. This keeps you from straining your muscles too much. 


Find a bench or use your couch and rest your shoulder blades against the edge. Let your knees bend to 90 degrees so your hips are roughly parallel with the floor. 

Bend your knees until your but starts to dip down. You’ll feel the strain in your quads and hamstrings. Hold it for a few seconds and lift yourself back up.

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There won’t be an episode of KUWTK on tonight but next weeks episode shows our Halloween shoot as @victoriassecret angels. Any suggestions of what me and my sisters can be this year?

A post shared by Kim Kardashian West (@kimkardashian) on


Squats are Kim’s favourite leg and butt exercises and she does all the different squat variations.

Sometimes Kim also does walking squats using a resistance band to provide added resistance and really target her glutes.

If you want to grow your booty without growing your thighs, you might want to skip lunges and squats. 

Those exercises are great but they will target you quads and make your thighs bigger.


To keep her abs toned, Kim relies on even simpler exercises. She does a static plank where she goes into a pushup position and holds for one minute. Then she takes a 30 second rest and does it again.

She also uses an ab roller to target her entire core and engage the main balancing muscles. 

Though working out the muscles in her legs and butt are some of Kim’s favourite parts of her workout, she only devotes two days a week to those muscle groups. 

According to her trainer, those muscle groups are some of the biggest and they need time to rest and recover if you want to see improvement. 

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Morning ?

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Kim doesn’t skip cardio, but it’s not her main focus. 

To keep things interesting, Melissa puts her through HIIT routines, getting her heart rate up and giving her a solid cardio workout. 

But Kim does understand the importance of steady-sate cardio and makes sure not to skip treadmill.


If there’s one thing we can learn from Kim, it’s that dedication and commitment to your fitness goals makes all the difference. 

And the best way to do it is to find exercises you’ll enjoy and that will help you reach your goals.

If your fitness goals are similar to Kim’s you will probably reach them faster if you focus on resistance training (with weights).

But if you want a leaner look you’ll need to do more cardio and lighter weight resistance training with high reps.

This is why I created my Train like a model video course! It is a 5-day full-length video course that includes my combined knowledge on how the most gorgeous woman in the world train their body to get lean and toned! 

I decided to put together this free program to help you get started on the right track. You can download it below :)

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If you have any celebrity requests, let me know in the comments section! Or you can send me a DM on Instagram, I love chatting with you guys :)

Love Rachael xx

Featured Image credit: DFree /

5 Responses

  1. Hi Rachael! Iḿ below 18, and extremely overweight. I also don’t have access to any gyms around me (memberships being 18+ only) and I was wondering if you had any at home/ beginner workouts or blogs! Thank you!

    1. Hi lovely,

      Thank you for reaching out! :)

      ​Since you are still very young, your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist. A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
      Wishing you all the best! xx

  2. I am wondering why Kim can do lunges and squats and stil has insanely beautyful lean legs. Nog bulky at all, although she is an endomorhp?

    1. Hi lovely <3
      I'd say this is a question of perspective - I personally wouldn't call Kim lean - she is beautifully curvy for sure but I don't see her legs as lean :) Squats are great for the booty, there is no denying that, but since they activate the quads heavily, your legs could bulk up. Of course, you can try doing them and take pics as time passes by to see whether you notice such changes to your legs. :)

  3. Thanks for writing this article. It was really interesting and I did get a few helpful tips. Although, yeah, her exercises focus too much on the bum for my taste.

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