- Instagram/Kim Kardashian
Kim Kardashian West lost 60 pounds recently, Entertainment Tonight pointed out.
That’s been largely thanks to the Atkins diet.
But what exactly does she eat?
Kardashian’s nutritionist, Colette Heimowitz, recently told Business Insider about her effective diet.
Here’s a sample week in the life of dieting like the reality star.
Day one starts off with scrambled eggs.
- Liz Barclay/First We Feast
Breakfast: Scrambled eggs with turkey sausage topped with smoked Gouda 4 oz Greek yogurt with 1/3 cup fresh blueberries
Snack: Atkins Harvest Trail Dark Chocolate Cherry and Nuts bar
Lunch: Grilled lime chicken over a spinach salad with feta-ranch dressing
Snack: 1 medium carrot with 4 tablespoons of hummus
Dinner: Lemon-tame halibut with sautéed green beans
Total Calories: 1504
Net carbs: 40.2
Though she does watch her calories, she doesn’t totally starve herself.
Heimowitz says that’s part of the plan.
“The beauty about Atkins is you don’t need to do it with very low calories,” Heimowitz said to Business Insider. “You can eat 1500-1800 calories a day, so you’re not starving .
“You’re fortified and never hungry, so you have less of a tendency to want to cheat,” she said. (Although you’ll notice there’s no wine on Kardashian’s plan, which might be a bummer to anyone who loves a glass of Pinot Noir with dinner who’s trying to eat exactly like her.)
Day two starts with oatmeal. She eats carbs, even though she’s watching them. It’s just in doses.
Breakfast: Rolled oats and pecans topped with strawberries
Snack: ½ cup sliced red peppers and 5 cherry tomatoes with 2 tablespoons of Italian dressing
Lunch: Pesto-topped salmon with a Caesar salad
Snack: ½ peach with a ½ cup cottage cheese
Dinner: Grilled chicken with asparagus and tomato salad
Total calories: 1530
Net carbs: 38.9g
Heimowitz points out that on the Atkins diets, it’s about net carbs.
- Jeff Spicer/Getty Images
She said that you take your total carb count and subtract fiber to get net carbs. That means that you’re not aiming for zero carbs; rather, you’re trying to eat as much high fiber foods (like fruits and vegetables) as possible.
She even has a coffee frappé for a snack.
Breakfast: Hatch green chili, cheese and egg bake with arugula and 1/8th wedge of a large honeydew melon
Snack: Vanilla coffee frappé
Lunch: Zucchini noodles with spicy chicken sausage
Snack: Atkins Harvest Trail Vanilla Fruit and Nut bar
Dinner: Grilled chicken with Cali mac and cheese
Total calories: 1699
Net carbs: 38.7g
But that’s not prescriptive, necessarily.
- Charles Sykes/Invision/AP
Heimowitz says the diet could be tailored to a variety of preferences – whether it’s eating Mediterranean style, Paleo, or vegetarian, so long as you’re tracking your net carbs.
“You could make any diet work for you by personalizing it to find a way a way of eating that you could live with for the rest of your life,” she said. “That’s the secret to long term success you make it a lifestyle.” That could mean making room for a frappuccino, or something else entirely.
There’s even fried eggs on the diet — Heimowitz is a huge proponent of three core rules: eat adequate protein, high fiber carbohydrates, and eat healthy fats.
Breakfast: 2 fried eggs, 2 ounces of turkey sausage, and 1 thin slice of Nature’s Own whole grain bread
Snack: ½ cup Greek yogurt ¼ cup slivered almonds ¼ cup blueberries
Lunch: 4-6 oz ground beef (hamburger), 1 leaf of lettuce, 1 small tomato, and ½ of an avocado
Snack: 10 black olives and 1 ounce of cheddar cheese
Dinner: 4-6 oz. pork chop, 1 cup green beans, 1 cup spinach,1 tablespoon of red onion, 1 tablespoon of Green Goddess dressing
Total calories: 1720
Net carbs: 44.6g
Here’s day 5.
- Flickr/Brian Boucheron
Breakfast: Chicken chorizo and cauliflower sauté with cheese and salsa
Snack: ½ small apple and 2 ounces of cheddar cheese
Lunch: Turkey burger with chipotle aioli, tomato and pickled onions
Snack 2: Atkins Harvest Trail Dark Chocolate Sea Salt Caramel Bar
Dinner: Slow roasted lemon-rosemary chicken with asparagus 1/3 cup wild rice
Total calories: 1561 calories
Net carbs: 39.8g
You’ll notice there’s not an emphasis on going gluten free here. She ate bread on one day!
- Andy Kropa/Invision/AP
“The [trends] that worries me [are] the ones that aren’t based on scientific evidence,” Heimwotiz said. “Like, everybody seems to be gluten intolerant all of a sudden. While [grains are] very high in carbohydrates and you need to control you need to control their intake, not everybody has gluten enteropathy. So that’s a trend that I think will fade because it’s not based on much science except the fact that it’s a good idea to control grain consumption because it’s so high in glycemic impact.”
This is day 6.
- Abdulla Al Muhairi/flickr
Breakfast: 2 deviled eggs, 2 ounces of ham
Snack: 3 tablespoons of peanut butter with 2 celery stalks
Lunch: 3 ounces canned tuna, 1 tablespoon of mayonnaise, 1 stalk of celer, 3 romaine lettuce leaves
Snack: 3 tablespoons of hummus, ½ cup green pepper slices, ¼ cup sliced carrots
Dinner: 4-6 oz steak, ¼ cup sautéed onion,s ½ small baked potato, 2 tablespoons of sour cream, 1 cup broccoli, 1 tablespoon of butter
Total calories: 1547
Net carbs: 42.1g
Heimowitz points out that some people may have side effects when they start off on Atkins.
- Asta Thrastardottir/Business Insider
“There’s an adaptation phase so when you’re switching metabolism it takes about four to five days for the body to make a switch from the sugar metabolism to a fat metabolism,” she said to Business Insider.
She said that during that time, some people may feel leg cramps or have a “Dragged out feeling.” She advises people to either up their calories slightly or to have a bit of salt – not too much, but a bowl of bone broth, chicken broth, or miso soup, for example. She even said you could add a little salt to your food “to taste” – a stark contrast from how Gisele and Tom Brady’s diet forbids you from eating any salt other than special Himalayan rock salt.
This is the seventh day of the plan.
- Flickr / Ernesto Andrade
Breakfast: Crunchy tropical berry and almond breakfast parfait
Snack: 2 whole wheat crackers with 1 oz. pepper jack cheese
Lunch: 6 oz chicken breast, 2 cups romaine hearts, ½ cup chopped red bell pepper, 1/3 cup edamame, 2 tablespoons of creamy Italian dressing
Snack 2: 1 ounce of cheddar cheese and 2 celery stalks
Dinner: 5 ounces of salmon, 1 1/3 cups steamed cauliflower, 1 tablespoon of butter, 2 cups of mixed greens, 2 tablespoons of ranch dressing
Total calories: 1641
Net carbs: 36.1g
And though Atkins has helped the star shed pounds, what works for Kim Kardashian may not work for everyone.
- Andreas Rentz/Getty Images
Though Atkins is extremely popular, remember that our bodies are different than that of Kim Kardashian and everybody reacts to diets differently. And perhaps more crucially here, Kim Kardashian is a celebrity…and the majority of us are not. Celebrities have access to lots of things we don’t, like personal chefs and more flexible budgets to permit them to spend more on groceries. However, this diet seems a little bit easier to follow than Gisele and Tom Brady’s highly restrictive, specialized diet! You can eat nightshades, at the very least.