This post is a bit different as I am going to discuss a fairly well known celebrity. I have not trained her but I have read a lot of articles where her diet and workout regimen are discussed. Like her or not, Kim Kardashian has an incredible body and she maintains her look surprisingly well (despite having unlimited access to the finest tasting foods that money can buy).
Even though Kim has been seen promoting various diet pills and potions the true secrets to her fabulous figure are her genetics and her diet. Having trained numerous models (and a few celebrities too) I speak from experience when I say that even the best exercise program can’t make up for less than optimal genetics and poor eating habits.
There are a number of nutrition “rules” Kim follows in order to achieve the level of conditioning Kim displays in the picture above. Start implementing these habits into your own nutritional regimen and you will see the fat start to melt away almost immediately.
Consume 4-5 small meals/snacks spread throughout the day. Always eat breakfast and try to eat your first meal as early in the day as possible.
Eat a variety of fibrous vegetables (grown “above ground”) of different colors on a daily basis.
Limit your fruit intake to one serving of grapefruit, berries, tomatoes, or green apples preferably on workout days only. Lemons and avocados are an exception to this rule.
No milk and try to limit dairy products to organic cottage, ricotta and raw milk cheese, (no yogurt).
No starches or grains (e.g. bread, cereal, pasta, rice, etc.) and avoid processed, packaged, and refined foods.
No canola, corn, or soybean oil.
Cook with butter, coconut oil, or olive oil.
No fruit juice, soda or alcohol. Drink plenty of water instead.
Consume half your body weight in ounces of water daily. Squeeze fresh lemon and add a pinch of sea salt to the water.
For a hot drink, favor organic herbal teas such as yerba mate or green tea during the day and chamomile or peppermint tea at night. If you drink coffee please do so in the morning only and always choose organic beans. Coffee should only be drunk black with no cream or sugar added.
Let your hunger guide your portion size – when you are very hungry, eat more and when you are not as hungry, eat less. Eat until you feel satisfied but never eat to the point that you feel “stuffed”.
Leftover dinner makes for an excellent breakfast (especially when it consists of a meat and vegetable).
Eat every 3 hours.
Consume whole foods for breakfast, lunch and dinner. Your snacks should consist of a combination of whey or plant based protein, a teaspoon of ground flax seed and water. If you prefer you can divide your lunch in half and spread it over two meals (i.e. Meal 3 & 4) instead of the shake for a snack.
Rotate your food/meals from day to day. Try not to consume the same food day after day. Here is how to rotate your protein foods; Day 1 – Chicken, Day 2 – Beef, Day 3 – Pork, Day 4 – Fish.
Choose organic vegetables; grass-fed, organic meats; and wild-caught fish and seafood.
Consider game meats (such as venison, ostrich or bison) for variety.
Limit your consumption of canned tuna to 1-2 cans per week max. Avoid albacore tuna.
Raw, organic nuts can be consumed in moderation (they are quite calorie dense).
Consider adding a fish oil supplement to your diet (2-10 grams per day).
Allow one meal on the weekend as your “cheat” meal where you can eat anything you want.
Getting a lean looking body is really as simple as following these rules. I have been coaching people on how to get the healthy, lean body “Hollywood” look for years and can tell you that this type of plan really works.
Give it a try and let me know how it works for you.