How did Kim Kardashian Lose 16 lbs in 3 weeks? She followed a strict diet plan, working out twice per day, and wearing a sauna suit during exercise. She ate no sugar and no carbs, focused on clean vegetables and protein, and trained hard to fit into Marilyn Monroe’s famous dress for the 2022 Met Gala.
This weight loss happened fast, but experts warn that losing weight this quickly can harm your body and often leads to gaining the weight back later.
What Exact Diet Did Kim Follow?
Kim cut out all sugar and all carbs from her meals. She ate only clean vegetables and lean protein sources like chicken and fish. This type of eating plan forces your body to burn fat for energy instead of carbs.
Research shows that low-carb diets can help people lose weight quickly in the first few weeks. When you stop eating carbs, your body drops water weight first, which explains some of the fast results. A 2021 study found that people on very low-carb diets lost more weight in the short term compared to other diets, but keeping the weight off long-term proved harder.
Kim also removed all processed foods from her diet. She focused on whole foods that come from nature, not from packages or boxes. This meant no bread, pasta, rice, potatoes, or any foods with added sugars.
How Much Did Kim Exercise Each Day?
Kim worked out twice every single day during those three weeks. She did cardio exercises in the morning and strength training in the afternoon. Her trainer pushed her through intense sessions that burned hundreds of calories.
During her workouts, Kim wore a sauna suit. These suits make you sweat more by trapping heat around your body. While sauna suits help you lose water weight quickly, they don’t burn extra fat. The weight comes back as soon as you drink water again.
Exercise scientists explain that working out twice per day can speed up weight loss, but your body needs rest to recover. Training this hard for weeks can lead to burnout, injuries, and extreme tiredness.
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Download FreeCan You Lose Weight This Fast Safely?
Doctors and fitness experts say no. Losing 16 pounds in 3 weeks means dropping more than 5 pounds per week. Health professionals recommend losing only 0.5 to 1 pound per week for safe, lasting results.
When you lose weight too fast, you lose muscle along with fat. Your body also slows down its metabolism to save energy, which makes keeping the weight off much harder later. Studies show that 95% of people who lose weight quickly gain it back within one to five years.
Fast weight loss can also cause:
- Extreme hunger and food cravings
- Low energy and constant tiredness
- Hair loss and dry skin
- Mood swings and irritability
- Nutrient deficiencies
- Gallstones
- Loss of muscle mass
What Happened After Kim Lost the Weight?
Kim admitted she gained some weight back after the Met Gala event ended. This happens to most people who follow extreme diets. Your body fights against rapid weight loss by increasing hunger hormones and slowing your metabolism.
Research from the National Weight Control Registry shows that people who keep weight off long-term make small, steady changes they can maintain forever. They don’t follow extreme diets or exercise plans that feel like punishment.
How Should You Lose Weight Instead?
Focus on losing 0.5 to 1 pound per week. This pace lets you keep your muscle, maintain your energy, and build habits that last.
Follow these steps for healthy weight loss:
- Eat protein with every meal to stay full and protect your muscles
- Fill half your plate with vegetables at lunch and dinner
- Drink water before meals to help control portions
- Move your body for 30 minutes most days
- Sleep 7-9 hours each night
- Track your food to stay aware of what you eat
- Prepare meals at home instead of eating out
What Role Does Protein Play in Weight Loss?
Protein helps you lose weight by keeping you full longer and protecting your muscle mass. When you eat protein, your body burns 20-30% of those calories just digesting it. This means protein has a built-in calorie burn that carbs and fats don’t have.
Studies show that eating 0.8 to 1 gram of protein per pound of body weight helps people lose fat while keeping muscle. For a 200-pound person, this equals 160-200 grams of protein per day.
Good protein sources include:
- Chicken breast
- Fish like salmon and tuna
- Eggs
- Greek yogurt
- Lean beef
- Tofu
- Protein powder
How Much Does Weight Loss Cost?
Weight loss doesn’t require expensive programs or special foods. You can lose weight by making smart choices with regular groceries.
Budget-friendly weight loss costs in Australian dollars:
- Gym membership: $15-$80 per month
- Home workout equipment: $50-$200 one-time
- Healthy groceries: Same or less than processed foods
- Protein powder: $40-$80 per month (optional)
- Food tracking app: Free to $15 per month
Many people spend less money when they lose weight because they eat out less and buy fewer snacks and treats.
What About Exercise for Weight Loss?
Exercise burns calories and builds muscle, but diet controls most of your weight loss results. Research shows that weight loss comes from 80% diet and 20% exercise.
You can’t out-exercise a bad diet. If you eat 3,000 calories per day, you would need to run for hours to burn enough calories to lose weight. It makes more sense to eat less and exercise moderately.
The best exercise plan includes:
- Strength training 2-3 times per week
- Walking 7,000-12,000 steps per day
- Activities you enjoy and will stick with
Frequently Asked Questions
How fast can I safely lose weight?
Aim for 0.5 to 1 pound per week. This pace protects your muscle, keeps your energy up, and helps you maintain the weight loss long-term.
Do I need to cut out all carbs like Kim did?
No. Your body needs carbs for energy. Focus on eating whole grain carbs like oats, brown rice, and potatoes instead of processed carbs like white bread and cookies.
Will wearing a sauna suit help me lose fat?
No. Sauna suits only make you lose water weight through sweat. You gain this weight back when you drink water. They don’t burn extra fat.
Can I work out twice per day?
You can, but most people don’t need to. One good workout per day plus daily walking works better for long-term success and prevents burnout.
What should I eat to lose weight?
Eat lean protein, vegetables, fruits, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of oils and butter.
How much protein do I need?
Multiply your body weight in pounds by 0.8. A 150-pound person needs about 120 grams of protein per day.
Will I gain the weight back?
You will if you return to old eating habits. Weight loss requires permanent changes to how you eat and move. Small, sustainable changes work better than extreme diets.
The Bottom Line
How did Kim Kardashian lose 16 lbs in 3 weeks? She followed an extreme diet with no sugar or carbs, worked out twice daily, and wore a sauna suit. While this approach created fast results, it’s not safe or sustainable for most people.
You can lose weight successfully by making smaller changes that you can maintain forever. Eat more protein and vegetables, move your body daily, and aim for slow, steady progress. This approach protects your health, keeps your energy up, and helps you maintain your results for life.
Skip the extreme diets and focus on building habits that work with your life, not against it.
