Written by Kyle Ustach | BScEcon
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
The Kardashian name is a billion-dollar brand that has dominated pop culture for nearly two decades. Khloe Kardashian is the youngest of the three Kardashian girls and has lived the majority of her adult life as a reality star.
While fame and fortune have countless benefits that the average person can only dream of, there are also disadvantages of being as famous and Khloe and her sisters, Kourtney and Kim. Khloe’s body weight has been a topic of discussion throughout her life. After years of criticism regarding her body weight and weight gain, Khloe had a remarkable body transformation shortly after her son was born in July 2022. Since then, Khloe has remained in phenomenal shape.
So, how did Khloe Kardashian lose so much weight? Diet and exercise. We're about to discuss the Khloe Kardashian diet plan and fitness regimen in detail, so you know what she did to transform her body.
Table of Contents:
- Khloe Kardashian Weight Loss: How Did She Lose Weight?
- Khloe Kardashian’s Diet
- Khloe Kardashian’s Workout Routine
- Khloe Kardashian Weight Loss Plan: Best Tips
- Does Khloe Kardashian Take Weight Loss Medication?
Khloe Kardashian Weight Loss: How Did She Lose Weight?
Khloe attributes her weight loss to a strict diet and exercising regularly.
In 2023, Khloe revealed that she lost 40 pounds, going from 163 pounds to only 123 pounds. Khloe has reported that she weighed as much as 203 pounds during her lowest point (her weight loss journey actually began shortly after giving birth to her first kid, True, where she lost about 50-60 lbs).
Khloe’s transformation of her body composition has inspired countless fans around the world. Her weight loss journey was such a hot topic that it led to a reality spin-off series called “Revenge Body With Khloe Kardashian.” The show lasted for three seasons, from 2017-2019 and helped contestants with their weight loss journey.
Let's dig into Khloe's exercise and diet secrets and how they contributed to the Khloe Kardashian weight loss journey.
The Khloe Kardashian Weight Loss Diet
One of the most important parts of Khloe’s weight loss journey, which has helped her lose weight faster, has been her diet. Diet is arguably the most important aspect of a person's life when it comes to losing weight.
Luckily for Khloe, she has access to the best dieticians, trainers, and chefs available, and her diet plan was created by celebrity nutritionist Dr. Philip Goglia, the founder of Performance Fitness Concepts. Khloe has worked with Dr. Goglia for several years to change her eating habits during her weight loss journey.
Let's break down the key components of Khloe's diet.
- Khloe follows a high-protein diet plan that focuses on portion control and avoiding excessive carbs.
- Khloe usually eats eight small meals of healthy foods throughout the day to help maintain a high metabolic rate. A systematic review of studies comparing the effect of low-fat diets to low-carb diets. The results showed that a low-carb diet led to more significant weight loss and improvements in cholesterol1. If you're interested in eating similarly, check out our High Protein Meal Plan to get started.
- She turned cheat days into cheat meals. One change in approach that Dr. Goglia instilled in Khloe is to limit her to cheat meals rather than entire cheat days. She occasionally rewarded herself with her favorite junk food like pizza and cheeseburgers because she believed that maintaining such a strict diet would not be maintainable long-term.
- Khloe doesn't eat dairy. Another part of Khloe’s diet that she believes was a major key to her weight loss was eliminating dairy. Khloe noticed she was able to lose weight easier when she avoided eating dairy products, so she stuck with it.
- She flavors her food with healthy additions. One of Goglia’s methods to make meals more enjoyable is to experiment with flavorings like herbs and unrefined sugars, such as maple syrup. One of Khloe’s favorite meals from Goglia is his recipe for maple salmon with spinach and asparagus2. Asparagus is one of her favorite foods to help lose weight, as well as oatmeal.
- She prioritizes protein. As part of the high protein diet, Khloe eats several high protein low fat foods, including chicken, fish, and turkey. She also eats healthy fats, including avocados and nuts, and plenty of leafy green vegetables and broccoli. The combination of low-carb, lean proteins, healthy fats, and vegetables spread across eight meals helps keep Khloe feeling satisfied for hours.
An easy way to put all of those tips into practice is to simply follow her meal plan. We've provided a sample day of eating like her below.
Khloe Kardashian Sample Diet:
|
Time of Day |
Meal |
|
Pre-workout |
1 tablespoon of jam |
|
Post-workout |
2 eggs |
|
Mid-morning snack |
Piece of fruit |
|
Lunch |
4 oz grilled chicken breast |
|
Early afternoon snack |
Handful of nuts (such as almonds) |
|
Late afternoon snack |
Handful of cherry tomatoes |
|
Dinner |
Steamed fish or grilled chicken |
|
Dessert |
Piece of fruit |
The Khloe Kardashian Workout Routine
Just as Khloe has a top dietician to create her diet plan, she also has an elite personal trainer to create a perfect workout routine. Khloe uses Gunner Peterson, a well-known celebrity personal trainer who is a former Director of Strength and Endurance for the Los Angeles Lakers professional basketball team.
Khloe has been open about the details of her workouts, which we're going to break down right now.
- Khloe never exercises on an empty stomach. Her daily fitness routine involves waking up at 6 a.m. to exercise first thing in the morning. She likes to eat one tablespoon of jam with one tablespoon of almond butter to give her an energy boost.
- She works out for roughly 35 to 40 minutes every day. She strongly believes in circuit training and usually follows a 5-day training split to perform the splits, then does light cardio on the other two days of the week.
- Khloe relies on diet and exercise to hit her calorie deficit goals. Research suggests that a caloric deficit of 500-750 calories daily can translate to roughly one-half pound or more of weight loss per week. Khloe performs a combination of cardio exercises and resistance training, which is proven more effective for weight loss than just aerobics or strength training alone3. Khloe followed this strategy, ensuring her daily workout and strict diet plan left her in a 500-calorie deficit for the day.
- Khloe works out five days a week and prioritizes circuit training. Her 5-day training split combines strength training exercises and cardio into circuits. Her circuit training usually involves three separate circuits, which she performs four times each.
- Khloe adds in more cardio. Khloe Kardashian lost weight utilizing her favorite cardio exercises include running, boxing, and the Stairmaster. She does the extra cardio in addition to her weekly circuits.
Sample Khloe 5-Day Split Workout:
|
Day |
Workout Plan |
|
Day 1 |
Full-body cardio workout: |
|
Day 2 |
Lower-Body/Glutes Workout |
|
Day 3 |
Core Training |
|
Day 4 |
Arm Day |
|
Day 5 |
Full-body Workout |
For a comprehensive breakdown of Khloe's workout regimen, check out our article: What Is The Khloe Kardashian Workout And Diet?
Khloe Kardashian Weight Loss Plan: Best Tips
In addition to everything we mentioned above, these are some of Khloe’s favorite tips to help your weight loss efforts.
- Drink Plenty Of Water: Khloe aims to drink at least 4 liters of water every day to help lose weight and support overall health.
- Intermittent Fasting: Based on a post to her TikTok and Instagram story, Khloe supports incorporating intermittent fasting into her diet to help promote weight loss.
- Circuit Training: Nearly all of Khloe’s exercise routines involve circuit training to help build muscle and maximize weight loss.
- Avoid Buying Junk Food: One simple tip that Khloe recommends is to avoid purchasing junk food. Khloe believes that you will be forced into eating healthy if you only keep healthy options around the house.
- Keep A Positive Mindset: Losing weight can be a very slow process for some people, which can be discouraging. Khloe experienced this herself, dealing with weight issues for several years before finally breaking through. Having a positive mindset can make all of the difficult parts of dieting easier.
Ladies, looking for some more great tips? Head to our article on the Top 10 Tips To Help With Weight Loss For Women.
Does Khloe Kardashian Take A Weight Loss Drug?
There has been tons of controversy around Khloe Kardashian taking semaglutide, an injection prescribed to help with weight loss and treating diabetes, with many fans speculating that is how she has lost so much weight. But, Khloe adamantly denies taking semaglutide or any other weight loss medication.
The reality star insists that dedication to a strict diet and exercise are the keys to her incredible transformation. To hear a fan's accusations regarding semaglutide and Khloe's responses, check out the ET video below.
Interested in learning which celebrities are taking weight loss medication? Check out our article: Celebrities Using Ozempic & Wegovy For Weight Loss.
How Did Khloe Kardashian Lose Weight? Key Takeaways
Khloe Kardashian lives an extravagant lifestyle that the majority of people can only dream about. But, part of the fame includes unwanted media attention and the scrutiny of millions of people. After her baby was born in July 2022, Khloe lowered her overall body weight by 40 pounds from 163 to 123 in just a few months.
This amazing weight loss was due to hard work both in the kitchen and the gym.
Khloe is living proof that when you dedicate yourself to a healthy lifestyle, including a balanced diet and regular exercise, it is possible to transform your body. Khloe Kardashian’s weight loss has been an inspiration to millions of fans, and we hope her story motivates you too!
Train and Eat like Khloe by following the Khloe Kardashian Workout & Diet. Or, to check out another popular Kardashian program, head to the Kim Kardashian Workout & Diet Plan.
Images courtesy of Khloe Kardashian's Instagram
References:
- Chawla, Shreya, et al. “The Effect of Low-Fat and Low-Carbohydrate Diets on Weight Loss and Lipid Levels: A Systematic Review and Meta-Analysis.” Nutrients, vol. 12, no. 12, 9 Dec. 2020, p. 3774, https://doi.org/10.3390/nu12123774.
- “Kardashian Family Nutritionist Philip Goglia Shares One of Khloe’s “Favorite” Dinner Recipes.” Peoplemag, people.com/food/nutritionist-philip-goglia-khloe-kardashian-favorite-dinner-salmon-recipe/.
- Ho, Suleen S, et al. “The Effect of 12 Weeks of Aerobic, Resistance or Combination Exercise Training on Cardiovascular Risk Factors in the Overweight and Obese in a Randomized Trial.” BMC Public Health, vol. 12, no. 1, 28 Aug. 2012, bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-12-704, https://doi.org/10.1186/1471-2458-12-704.
Kyle Ustach
Author