Khloé Kardashian is an American media personality, socialite, model, and entrepreneur. Khloé, also known as KoKo, has 247 million followers on Instagram and is Kourtney and Kim Kardashian’s younger sister.
It’s no secret that the Kardashian family rose to fame after Kim’s sex tape with former boyfriend Ray J leaked on the internet in Feb. 2007. However, the infamous video opened the gates to superstardom for the Kardashians as they were commissioned to star in the superhit TV reality series Keeping Up with the Kardashians (KUWTK) later that year.
Besides KUWTK, the third-born Kardashian sister has starred in other TV productions, including Khloé & Lamar (2011–2012), Kourtney and Khloé Take Miami (2011), The Celebrity Apprentice (2009), Dash Dolls (2015), Kocktails with Khloé (2016), and Revenge Body with Khloé Kardashian (2017).
However, this article isn’t about keeping up with the Kardashian sisters. We are here to look at Khloé Kardashian’s incredible physique transformation and tell you how to replicate the results for yourself.
Khloé Kardashian
| Full Name: Khloé Alexandra Kardashian | ||
| Weight | Height | Age |
| 60 kilograms (132 pounds) | 5’10” (177.8 cm) | 40 years |
| Date of Birth | Birthplace | Zodiac Sign |
| June 27, 1984 | Los Angeles, California | Cancer |
Khloé Kardashian’s Weight Loss Journey
KoKo began started working on her fitness and switched to an intense diet and training program in 2015 after her marriage with basketball player Lamar Odom began falling apart. As per the reality TV star, she lost 20 pounds in a few weeks after starting her transformation regimen.
“For me, I was overweight—I was unhealthy—for a lot of my life. I started going to the gym during my divorce, like a significant and consistent amount for my mental health. I needed a release and I needed to feel strong and I just needed to get rid of all these thoughts. And, I wanted to be alone and the only place to really be alone was to be on an elliptical with headphones in my ears and kinds just vibing out.”
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Khloé roped in Joel Bouraima, aka Coach Joe for her transformation. Before working with Bouraima, Khloé believed that her body was not meant to be skinny, but the celebrity coach proved her wrong. Her transformation was so successful she published a book titled Strong Looks Better Naked the same year.
KoKo’s most notable physique transformation was when she lost 60 pounds after giving birth to her daughter, True, with basketball player Tristan Thompson.
In the beginning, the gym was an escape for Khloé. However, she got competitive with her workout routines as soon as she saw progress.
Khloé Kardashian Diet Program
Khloé Kardashian’s weight loss diet is designed by Dr. Philip Goglia. The diet plan is low on carbohydrates and high on proteins. “When it comes to nutrition and weight loss, it’s 80 percent in the kitchen and 20 percent in the gym,” Dr. Goglia said in a 2017 interview.
Diet Principles
Khloé Kardashian adheres to the following dieting principles —
1. Make Peace with Cheat Meals
KoKo doesn’t believe in depriving herself of the foods she is craving. “Her choice of cheat would vary a great deal — maybe she’ll have a slice of cake as dessert or a pizza or pasta dinner, basically whatever she has a craving for,” says Dr. Goglia.
“Kourtney wants me to have like gluten-free Oreos, but they’re nasty,” she told Health. “If I’m having an Oreo, it’s gonna be a real Oreo.”
2. Follow a Science-backed Diet
There is more to Khloé’s diet than meets the eye. Besides following a macronutrient-focused meal plan, her nutritionist designs her nutrition program according to her metabolism. “Each requires a unique meal breakdown based on how that person’s body breaks down protein, fats, and carbs,” explains Dr. Goglia.
3. Keep Yourself Hydrated
Studies have linked body fat and weight loss with drinking water in overweight girls and women. Drinking more water while dieting and exercising may help you lose extra pounds. [1] [2]
The Kardashian sister believes in eating her calories rather than drinking them. She doesn’t drink juice or any other sugary beverage. She sticks to water to keep herself hydrated.
As per a 2013 study, sweetened beverages contribute to obesity through their caloric load. Plus, randomized tests show that sugar-containing soft drinks can increase triglycerides, body weight, visceral adipose tissue, muscle fat, and liver fat. [3]
“Like the Starbucks [drink], that’s like a 600-calorie drink, and I’m like ‘why?’ I would rather have a great slice of cake.”
Related: TDEE Calculator: Find Your Total Daily Energy Expenditure
Diet Plan
Following is the Khloé Kardashian weight loss diet plan:
- Pre-workout: Almond butter and jam
- Breakfast: Oats with flaxseed powder, eggs, and berries
- Post Breakfast Snacks: Nuts, fruits like apples
- Lunch: Chicken or fish with plenty of salad and vegetables like spinach, beets, asparagus, broccoli, or romaine
- Post Lunch Snacks: Fruits or vegetables or a handful of almonds and berries
- Dinner: Edamame or snap peas with rice or steamed veggies and fish
Khloé Kardashian Workout Program
Khloé Kardashian follows an intense training routine and leaves no stoned unturned each time she is in the gym. The KUWTK star started her fitness journey with baby steps and gradually built up her training regimen.
“When I first started working out, it was agony,” she said. “Like when I was heavier and when I was more unhealthy, I had no idea what I was doing. I think I started two days a week for, like, the first two weeks and then I advanced to Monday, Wednesday, Friday.”
KoKo believes in easing into a transformation routine instead of going all-in at once. Taking it slow gives you enough time to learn the correct way of performing an exercise and helps reduce the chances of injuries. “I think we have to set small milestones and then reward ourselves,” she stated.
Training Principles
The following training principles have helped the reality TV star achieve her dream physique —
1. Always Start with a Warm-up
Warming up before a workout can help improve your mobility, increase flexibility, enhance your blood flow, and lower your chances of injury during training.
Khloe spends at least 30 minutes warming up before her workout. “No matter what time Khloé and I are working out, she’s always at the gym 30 minutes before to stretch and warm-up, that way we really have a full hour of exercising together,” says Coach Joe.
Related: Upper Body Warm-Up You Should Be Doing Before Every Workout
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2. Switch Up Your Workouts
The Strong Looks Better Naked author and her trainer keep making small adjustments to her workouts so that her body doesn’t get used to her training regimen. Keeping your muscles guessing will ensure you never hit a plateau.
You do not have to try new exercises in every workout. You can switch things up by tweaking your rest times between sets or changing the rep tempo. Additionally, trying out new exercises and training techniques can help keep things fresh and exciting.
Related: Time Under Tension – Does it Matter or Just a Myth?
3. Be Patient
Many newbie exercisers quit the fitness lifestyle before they make any noticeable progress. Depending on your current lifestyle habits, the first signs of advancement might take a long time.
“I think everyone just thinks, ‘Oh, I’m going to work out and I’m going to lose all this weight in two months,’” Khloe explained in her Poosh interview with Kourtney. “It doesn’t work that way. It’s going to be a long journey, but it’s going to be the most rewarding journey.”
Training Routine
Khloé Kardashian trains five days a week and uses the weekend to allow her body time to recuperate and recover from her workouts. She follows full-body training routines to get the best bang for her buck every time she steps inside a gym.
Monday
Set 1 (repeat 5 times):
- 1-minute jumping rope
- 30-second plank
- 30-second rest
Set 2 (repeat 5 times):
- 30-second holding squat (back against the wall)
- 10 squat jumps
- 30-second rest
Set 3:
- Phase 1 (repeat 5 times):
- 10 push-ups (knees on the ground if needed)
- 10 mountain climbers (left leg/right leg is one rep)
- 30-second rest
- Phase 2 (repeat 4 times):
- 30-second dip side planks
- 20 crunches
Related: Is Split Workout or a Full Body Workout Better for Building Muscle?
Tuesday
Set 1 (repeat 4 times):
- 30-second quick step-ups (alternating each leg)
- 30-second shadow boxing (with your hand at your eye level)
- 30-second rest (if needed; otherwise, repeat in a row)
Set 2 (repeat 4 times):
- 10 back lunges (on each side)
- 10 split squats (on each side)
- 30-second rest
Set 3 (repeat 4 times):
- 15 dips (hands on a bench/chair/couch with your legs straight)
- 20-second push-ups with a hold (halfway down on your knees if it’s too hard)
- 30-second rest
Set 4 (repeat 4 times):
- 30-second hip thrusts
- 30-second single-leg hip thrusts (on each leg)
- Perform both exercises in a row
- 30-second rest
Related: Build Muscle Fast: The BEST Full-Body Dumbbell Home Workout
Wednesday
- Pilates or cardio on an elliptical, Stairmaster, or treadmill
Check Out: Calories Burned Pilates Calculator
Thursday
Set 1 (repeat 4 times):
- 30-second high knee jumps (knees at the hips level)
- 30-second lateral and front raise jumps (30 seconds with your arms straight frontal raise and 30 seconds with your arms straight lateral raise)
- 30-second rest
Set 2 (repeat 4 times):
- 15 push-ups (5 wide, 5 regular, and 5 close stance)
- 30-second shoulder tap plank
- 30-second rest
Set 3 (repeat 4 times):
- 10 kneel-to-squat
- 30-second rest
Set 4:
- 30-second side planks (on each side)
- 30 seconds of alternated bicycle crunches
Related: HIIT Workout You Can Do With A Chair or Your Own Bodyweight
Friday
Set 1 (repeat 4 times):
- 10 inchworm push-ups (starting standing up, bend over to reach the ground with your hands, and from there hand-walk to the push-up position, do one push up, and then hand-walk back to the standing position)
- 30 seconds jumping jacks (clap your hands above your head)
- 30-second rest
Set 2 (repeat 4 times):
- 10 alternated split squat jumps
- 15 seconds split squats with a hold
- 30-second rest
Set 3 (repeat 4 times):
- 30 seconds of crossed mountain climbers
- 30 seconds of back extensions (superman position)
- 30-second rest
Set 4 (repeat 4 times for a minute each):
- 10 burpees (without push-ups and go as fast as you can)
Must Read: How to Get a Jiggly Butt: Workout and Nutrition Tips
Supplements
Khloé Kardashian uses the following supplements to stay in shape and maintain her overall health —
- Whey Protein: Protein shakes are the darlings of the health and fitness industry. They can help build muscle mass while aiding in weight loss.
- Biotin: Biotin can help with the metabolism of proteins, carbs, and fats. It can also strengthen your hair and nails.
- Collagen: It supports bone and joint health while improving the firmness and elasticity of your skin. Khloé has her own brand of collagen called Dose & Co.
- Iron: Low iron levels can cause unpleasant symptoms like tiredness, poor concentration, and frequent bouts of illness.
You might also like:
- Scarlett Johansson Workout and Diet Program
- Megan Fox Diet and Workout Program
- Dana Linn Bailey Diet and Workout Program
Wrapping Up
While almost every Kardashian-Jenner sister has undergone some sort of “transformation,” Khloé arguably has the most inspiring one. She took her pent-up emotions and energy as her marriage fell apart and channeled them into building a chiseled figure.
If you’re struggling with weight, you should give the Khloé Kardashian’s diet and training program a try. It helped her go from a plus to an hourglass figure and might work its magic on you too. Best of luck!
References
- Vij VA, Joshi AS. Effect of ‘water-induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res. 2013;7(9):1894-1896. doi:10.7860/JCDR/2013/5862.3344
- Stookey, J.D., Constant, F., Popkin, B.M. and Gardner, C.D. (2008), Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity, 16: 2481-2488. https://doi.org/10.1038/oby.2008.409
- Bray GA. Energy and fructose from beverages sweetened with sugar or high-fructose corn syrup pose a health risk for some people. Adv Nutr. 2013 Mar 1;4(2):220-5. doi: 10.3945/an.112.002816. PMID: 23493538; PMCID: PMC3649102.
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