Each member of the family has a different routine.
No one in the Kardashian-Jenner clan is a certified expert on food or fitness, but the family certainly has the resources to hire such experts for advice. These women have dedicated massive chunks of time, money, and energy to achieving their desired figures — so it only makes sense that they've picked up some effective habits along the way.
The research consulted multiple dietitians and personal trainers to review the famous family's most beneficial and doable health tips. Here are the ones they recommend.
Be specific — and realistic — about your personal fitness goals
Kim while pregnant with her first child in 2013; after giving birth to two children in 2018.
Kim Kardashian was vocal about her struggles with losing pregnancy weight. After giving birth to two kids, she decided to focus more heavily on health and fitness to create a body she would be proud of.
Kim began working with her newest trainer, bodybuilder Melissa Alcantara, who encouraged the reality star to write down her fitness goals.
"When I work with Kim, we like to set goals that we can feel good about reaching. Once we have a goal set, we write it down." Alcantara wrote in a post on Kim's website. "I've found that helps hold you accountable."
Alex Koch, a professor of health science and certified strength and conditioning specialist, said that the key to this practice is making sure your goals are "specific, measurable, achievable, realistic and timely" — or "SMART."
"These goals should include not only outcomes (i.e. I want to lose 10 pounds), but also include process goals, which are goals for which we have direct control over whether they are accomplished (i.e. I will eat five servings of vegetables every day)," Koch said. "Setting and meeting goals enhance the exercise experience and improves adherence."
Eat a protein-packed breakfast that will fuel you for the day
Kim scrambles eggs and Kourtney purees avocados.
Kourthey Kardashian and Khloe Kardashian have both advocated for protein shakes in the morning. Kendall Jenner once wrote that she starts her day with eggs, avocado, and oatmeal, while Kim told Harper's Bazaar that she typically goes for scrambled eggs for scrambled eggs or oatmeal.
All of these foods are rich in protein and keep the body full and fueled for longer, which helps to start your day on the right foot.
"Adding nutritious sources of protein to breakfast can help boost energy and keep it steady all morning long," dietitian Wendy Bazilian said. Bazilian, author of "Eat Clean, Stay Lean," also recommended coupling protein with complex carbohydrates, like fruit or whole grain bread.
Professor Mark Peterson, PhD, MS, said a protein-rich diet is especially essential for those who exercise as often as the Kardashians.
"Adequate protein intake is crucial to support the adaptation potential of exercise, especially if someone trains six or seven days a week," he said.
Drink tea in the morning
Kendall can often be seen with a mug in her hand. "I usually start my day off with a cup of detox tea," Kendall told E! News. "I have like 12 cups a day."
While this is probably an exaggeration — and keep in mind that there are no proven benefits of detox tea or "teatoxing" — swapping your morning coffee for tea can have serious health benefits. Tea is far more hydrating, and you may even find that it's kinder to your skin. Dr. John Weisburger, senior researcher at the Institute for Cancer Prevention, told WebMD that many types are packed with antioxidants that "modify the metabolism to detoxify harmful chemicals."
You can also drink a ton of tea (say, 12 cups a day) without much consequence. Too much coffee, on the other hand, can make you feel jittery, increase anxiety, or mess with your sleeping patterns, according to Psychology Today.
- Avoid processed foods whenever possible
Kourtney doesn't approve of Kim's processed almond milk.
"I try to avoid processed foods in general."I tey to avoid processed foods in general. I really try to focus on fresh and organic fruits and vegetables, and healthy proteins like salmon, chicken and eggs," Kourtney wrote on her website.
Kim's trainer has also advised her to steer clear of processed foods.
"I want her to eat real food that's cooked every day." Alcantara told People. "Most likely if it comes out of a box, it's not going to be good for you."
Although you may not have the Kardashians' personal chef to whip up a weekly batch of fresh, arganic almond milk, it is a good idea to stay away from heavily processed foods as much as possible. Dietitian Andy Bellatti said that these tend to be "high in added sugar, high in added sodium, and often contain the least healthful oils."
Even pre-packaged foods masquerading as "healthy" are probably hiding tons of sugar and chemicals. Avoiding these health traps doesn't have to be a complete overhaul of your diet, however: instead of grabbing a granola bar, for example, grab an apple.
- Use exercise as a stress reliever
"Today I needed to sweat it out! I was so irritated but that sweat session helped me calm down lol," Khloe wrote in the caption of this post.
During her stressful divorce, Khloe rejected her emotional eating habits and turned to the gym as safe haven instead, she told Health magazine.
"If I was stressed out or sad, I would eat ... I had to learn how to then put all my energy into something positive and healthy for me, which is how I fell in love with working with working out," she revealed on an episode of "Revenge Body."
Using exercise as a stress reliever is both valid and extremely beneficial. For those who struggle with mental health, some studies even put the effects of exercise on the same level as prescription medications, according to Koch.
"Exercise has a strong, maesurable benefit for mental health," he said. "Controlled studies consistently show that exercise significantly reduces depression and anxiety."
- Don't buy into fad diets
Don't be afraid of carbs.
Once a strong proponent of teh low-carb Atkins diet, Kim revealed on an episode of "Keeping Up with the Kardashians" that she has since realized the danger of "fad diets." Now, as Kim told the hosts of "The View," she tries to lead a balanced lifestyle and fuel her body with the right nutrients.
"After I introduced carbs back into my diet, I felt much better," she wrote on her website. "What really matters is the amount and quality of the carbs that you eat. Focus on eating nutritional food."
Indeed, many fad diets, like the newly popular Keto diet, advocate for cutting carbs. Others, like cleanses, ask you replace food with juice or skip meals entirely. None of these tips are recommended by experts— so it makes sense that many popular food trends are later proven to be ineffective and, in some cases, dangerous.
"Being aware and conscious about the quality of one's diet and the choices you make is very important. At the same time, not getting caught up in excess rules, trends, or fads can help you be successful for the long term," Bazilian said.
- Prepare healthy snacks to carry with you throughout the day
Khloe carries snacks around so she's not stuck without healthy options.
Most people would rather have a cookie than chopped vegetables,including Khloe. But as she revealed on her website, she knows that chopping vegetables in advance will reduce the chance that she chooses the cookie every time.
"Whether I'm traveling or just have a busy day on the go, I've learned that keeping healthy snacks in my purse, travel bag or my car(and even around my house for those moments of weakness!) is important to staying on track," Khloe wrote on her website.
This is essentially good advice. Bazilian noted that, on average, snacking makes up one-fourth of all calories consumed. So preparing healthy snacks, "makes life and a healthy diet so much easier."
"It takes away impulse choices and helps manage hunger and cravings that may come on unexpectedly," Bazilian continued. "It puts you in the driver's seat and can feel very satisfying to have nutritious and tasty choices available. It's empowering to be prepared and have options ready. It also can help you manage the times between meals so that you do not build up cravings or intense hunger before the next meal, which can consequently make mealtime choices more difficult, too."
The research previously spoke to a variety of dietitians about their favorite foods to have at the ready when midday cravings hit. They recommended foods like hard-boiled eggs, Greek yogurt, and fresh fruit.
- Don't be afraid to lift weights
"Lifting weights has totally changed my workout routine and I have been loving the results," Kim wrote on her website.
Many people overlook the importance of strength training in the midst of a cardio-filled fitness routine. But as Kim noted in a post on her website, it's an important aspect of exercise. Kim wrote that strength training has become essential to her workout routines since she began working with Alcantara.
"I used to think that lifting weights was intimidating because I didn't want to look bulky. I wanted to build lean muscle, but I didn't know how," Kim wrote on her website. "Mel showed me that doing cardio alone isn't enough to get the physical results that I wanted."
Peterson agrees with Alcantara, and noted that weight training is "dramatically under-emphasized" in fitness communities, particularly amongst women.
"Historically [for women], the heavy emphasis has been placed on aerobic-based exercise. Strength training is a very potent stimulus for muscle preservation, which is critical to maintain health and function across the lifespan," Peterson said. "It is also a great way to improve glucose disposal and to improve body composition — as in, shifting the focus away from weight loss, to fat loss relative to muscle."
- Drink a cup of green tea before you eat your meal
Kourtney even prepared for Coachella with a cup of green tea.
Kourtney, a noted bread basket enthusiast, takes steps to keep herself on track when she sits down to eat at a restaurant. The mom of three revealed on her website that her first order of business is to ask for a cup of green tea, which she sips until her food arrives.
"This may be a satisfying strategy to hydrate and also put a bit of volume in the stomach, which may help her manage her appetite when it comes to mealtime," Bazilian said. "We do sometimes confuse thirst and hunger, so by having a hydrating drink before a meal, it can help us not only hydrate for good health, but choose to eat portions that are appropriately befitting our appetite."
Bazilian also noted that the phytonutrients in green tea can promote a healthy metabolism.
Consider cutting down on gluten and dairy, provided your doctor suggests it
"A few years ago, the kids and I did muscle testing and found out we have sensitivities to both gluten and dairy," Kourtney revealed on her website. "After speaking with my doctor and doing some research, I decided to try a gluten- and dairy-free diet."
It's important to note that these restrictive diets will not be right for everyone, and cutting gluten or dairy unnecessarily may do you more harm than good.
If you do have a suspicion, however, that you may be sensitive to either — especially gluten, as celiac disease can be very serious— consulting a doctor never hurts. Some have found that a hidden gluten sensitivity was causing digestive issues, for example, or that reducing dairy helped to clear acne.
- Sleep for at least seven or eight hours per night
Kendall fits plenty of sleep into her jet-setting schedule.
"My beauty secret for fashion week is just getting a good amount of sleep," Kendall told E! News. "I feel like I at least need about seven hours, eight hours of sleep to function."
Koch praised this advice, noting that a lack of sleep can lead to poor mental health —such as decreased cognitive function, irritability, and a lack of alertness — as much as it leads to poor physical health.
"Seven hours is a reasonable minimum goal, and ensuring quality sleep (avoiding electronic screens for 30 minutes before bedtime, [having a] comfortable mattress and pillow, and ensuring you sleep in a darkened room) will enhance health greatly," Koch said.
Avoid alcohol as much as you can — especially sugary cocktails
Kim famously dislikes alcohol, and Khloe has revealed that neither Kendall or Kylie are "into it."
"No diet becomes healthier with the inclusion of alcohol," Bellatti said. Bazilian also noted that 100 added calories per day — one Moscow Mule on Saturday night, or a Budweiser with dinner, for example — equates to about 10 pounds worth of calories over the course of a year.
But the Kardashian sisters are human, and do indulge once in a while. According to her website, Kourtney avoids alcoholic drinks with high calorie and sugar content, including most mixed drinks and cocktails. If you can't resist the occasional happy hour, this is a good guideline.
"Alcohol and sugar are both examples of empty calories, so the one-two punch of sugar in cocktails is bad news — not just as far as extra calories, but also for skin, as alcohol and sugar decrease skin elasticity," Bellatti said
Kourtney wrote that if she feels like a drink, she'll opt for tequila on the rocks, beer, or wine.
- Don't assume "fat-free" or "low-fat" automatically means "healthier"
Food labels can be misleading.
Before going dairy-free, Kourtney told Natural Health magazine that she kept "everything whole" in her household, such as whole milk and full-fat cheeses.
Bazilian noted that choosing either whole fat or partial fat dairy products is a "personal choice" that depends on many factors, including preference and activity level. But in general, opting for "real ingredients is a great practice."
"Fatty foods" have gotten a bad reputation, but fat-free and low-fat labels are notoriously misleading. Health.com cites a recent UK study, which found that 10% of diet foods contain the same or more calories than the regular stuff, and that 40% had more sugar.
"When companies remove fat, they have to use more sugar, salt, and additives to make the food taste better. Plus, research shows that a 'low-fat' nutrition label leads all consumers, especially those who are overweight, to overeat," the website writes.
The USDA recommends that saturated fats should make up less than 10% of your daily calories, while unsaturated (healthy) fats should make up about 20%.
- Exercise with a group or a buddy
"Super soul Sunday sister sweat session!!" Khloe wrote in this caption.
Any social media follower or "Keeping Up With the Kardashians" fan knows the sisters all make fitness as a top priority. So it makes sense that they tend to workout together.
Khloe has said that she and her sisters embrace the competition that breeds between them, which is a great way to stay motivated. Having a workout buddy can also help with accountability, especially when you're exhausted or feeling uninspired.
"We humans are social creatures, and sharing the experience of exercise makes it more fun and will enhance adherence," Koch said. "Likewise, healthy competition can inspire all to strive for better performance."
- Be active on a daily basis
Kourtney doesn't lounge around all day — even while on vacation.
Even the Kardashians can't hit the gym every day, but that doesn't mean they sit around instead. Kendall swears by an at-home workout that takes just 11 minutes to complete.
Even on days without traditional exercise, the Kardashians make a point to stay active. After all, as Dr. James Levine told Women's Health, there are significant risks associated with a sedentary lifestyle— and some studies have found that regular sweat sessions at the gym can't do enough to make up for them.
Kourtney told Hello! how she weaves simple exercises into her everyday routine.
"Before I get in the shower I will do 100 deep squats," Kourtney said. "I even do sit-ups while watching TV. For me, it's about multi-tasking."
It's easier to lead an active lifestyle than it sounds. You can make small and manageable changes that force you to use your body.
"Trick yourself into working out," Khloe advises on her website. "Always take the stairs. Park at the outermost edges of the parking lot. If you take the bus or train, get off a stop early."
- Swap juice and soda for water
Kourtney sticks to decaf tea and water.
According to her website, Kourtney cut juice and soda from her diet because she's dedicated to avoiding refined sugar — which makes sense, since "liquid calories" are some of the sneakiest and least satisfying you can consume.
"Liquid calories don't satiate. It's why you can drink 400 calories of soda and still feel famished," Bellatti said.
Bazilian also noted that most people do not compensate for calories that we drink by eating less food — meaning that, if you drink a caloric beverage with your meal, you're simply adding extra calories on top of your normal amount.
Instead, Kourtney drinks "a ton of water during the day." Khloe even has an hourly alarm on her phone to remind her to drink more water. This is another great tip, since you probably aren't drinking enough, unless your pee has a pale yellow color.
"Your urine tells you a lot. If you are going to the restroom and your urine is very dark, or an apple juice color, that's a sign that you need more water," Bellatti previously said.
- Mix up your workout routines
Khloe is rarely seen doing the exact same workout twice.
"I love Soul Cycle, hot yoga, circuit training, obstacle-type things," Khloe told USA Today. "I don't like to do the same workout all the time."
Khloe has also been known to substitute typical cardio workouts (like running, her "least favorite thing") with boxing.
"Variation in workout plans is an excellent method to promote physical improvements — by providing a novel stimulus for the body to adapt to — and keeping one mentally engaged in their routine as well," Koch said.
- Sit down to eat and appreciate your meal
Try not to multitask during mealtimes.
"Distracted eating" is a modern phenomenon, especially in the era of smartphones and social media — and it's something that Khloe makes a point to avoid.
"Eat mindfully. Sit at an actual table, don't multitask — and savor the taste of the food," Khloe advised in a post on her website.
You may find yourself taking lunch at your desk or scrolling through Instagram as you chew, but these habits can lead you to eat more. A report published in the America Journal of Clinical Nutrition found that when you aren't paying attention to what you eat, you snack more later.
"It is a great practice to bring attention to mealtime and focus on the task at hand. This can help you enjoy and savor the meal, slow down and chew your food adequately, and it can also help you eat until you're satisfied and stop before you are full naturally," Bazilian said.
According to the Mental Health Foundation in England, there are also many benefits to eating with other people instead of eating alone. Some research even shows that single people eat fewer servings of vegetables a day in comparison to people who are married or have roommates.
- Eat whatever you want, as long as you eat mindfully
Kylie is open about her love for tacos and burgers.
Kylie Jenner is far less militant about her diet and exercise than her sisters. She isn't overly concerned about her weight, loves her body at "every stage that it's been through," and has said simply that she "eats really good, for the most part."
In a post on her website, Khloe revealed that Kylie is "all about moderation."
"Kylie eats like a typical teenager but she's also super aware of what she puts in her body when it comes to fresh and organic foods," Khloe wrote.
Although the other Kardashian sisters boast impressive discipline when it comes to food, Kylie does seem to boast the most accessible attitude. In the long run, going on a diet is not effective for the average person; you need to commit to a balanced lifestyle that feels natural and sustainable.
"We are the cumulative effect of what we put in our bodies, not the product of any one food or meal," Bazilian said. "Sure, portion control is very important, but it is also very important to practice balance and be gentle and forgiving with yourself over time. The best diet is one that feels health-enhancing and is satisfying — rewarding and not punishing."
More nutritionists are starting to recommend Intuitive Eating, which is a non-diet approach to food that encourages you to eat whatever you want — as long as you stay tuned in to your body and its needs.
"A lot of the reason that we crave foods that we label as 'bad' is because we put them off-limits or told ourselves that we're not allowed to eat them," dietitian Rachael Hartley previously said. "When people really give themselves permission to eat all foods, get in touch with their hunger and fullness, and start to pay attention to how food makes them feel, I find that, for most people, diet quality actually improves."
- Don't deprive yourself
"Yummmmm!! I couldn't wait!!! Popeyes on the PJ!!! Cheat day but it's so worth it!!!" Khloe captioned this shot.
The Kardashian sisters can resist temptations all the time. Kim revealed on her website that she finds it "so hard and boring to eat really clean all of the time."
"I don't deprive myself. I am still the person who is going to have a piece of cake, I just won't have two of them," Khloe told People.
Indeed, completely restricting yourself from any treat or food group will likely lead to cravings and eventual overindulgence, according to dietitian Karen Ansel. As long as you eat unhealthy food in moderation, you shouldn't feel guilty for treating yourself.
"Eventually you're going to have dessert, and when you do it's going to be a lot more than you would have had if you just let yourself have an ice cream cone in the first place when you wanted it," Ansel previously said.
- Don't put too much emphasis on your weight
For Khloe, weight loss is secondary to feeling good in her own skin. Her workouts are not about "vanity," she argues, but about mental and emotional "clarity." In fact, she told People that she never even steps on a scale and doesn't believe in numeric goals.
"I don't care what weight I am," Khloe told Health magazine. "It's genuinely about me being healthy."
Koch said that Khloe's refusal to weigh herself is a "sensible guideline."
"Too many people obsess about their body weight. The scale is one tool to monitor one's body composition, but it is a very crude tool, as it cannot distinguish between muscle and fat," he said. "Judging by the fit of one's clothes and your appearance in the mirror are better guides than simply how many pounds one weighs."