Fit Guido Staff Kim Kardashian’s May 2022 appearance at the Met Gala in a replica of Marilyn Monroe’s iconic birthday dress, originally made for JFK’s birthday party in 1962, has already sparked the tale of her physical transformation into a celebrity weight-loss episode that people still widely talk about today.
Kim admitted that she cut down her weight by about 16 lbs (7.3 kg) through a combination of dieting and physical training in just three weeks. People started talking about it, and at the same time many doctors raised the red flag.
In this article reviewed by dietitians, we first go over what Kim revealed she had done. Then we break down each step, discuss the nutritional and health factors from that perspective, point out what is doable and what is not, and guide everyone planning to make a drastic weight cut for an event, based on scientific knowledge and without harming their health in the long run.
What Kim Kardashian Said She Did: The Exact Methods
There have been many times when Kim Kardashian has spoken out and given interviews in which she was very open about how she prepared for her 2022 Met Gala outfit. What follows is a description of what she had said, word for word, and it is based entirely on a compilation of her public statements:
1. Sugar and Refined Carbohydrates Complete Elimination
Kim said that sugar and all other refined carbohydrates were the only things she went without for the three weeks. So, this includes: processed food, white bread, pasta, rice, sweets, drinks, and anything that has sugar added to it.
From a biological point of view, it was the most important single change she made, which is a huge change. The removal of sugar and refined carbohydrates can have quite rapid results for two reasons:
- Depletion of glycogen reserve: Normally, the human body stores about 400–500 g of carbohydrate energy in the form of glycogen in the liver and muscles. Glycogen molecule by molecule can bind about 3g of water. Removing carbohydrates quickly depletes those reserves and releases 1.2 to 1.5 kg of water weight within the first 3 to 5 days.
- Reduction of insulin: In the lower insulin environment, fat cells are likely to release stored fatty acids much more easily, so that it is possible to burn the actual stored body fat (fat oxidation).
2. High Protein, Vegetable Heavy Diet
During the preparation phase, Kim’s food choice almost entirely consisted of protein and vegetables. She shared how she had mainly chicken, veggies, and left out most of the other foods completely. The diet that Kim described is very similar to a high-protein, very low-carb eating plan. There might be several benefits of getting a majority of your protein calories from these food sources:
- Leans out the muscle mass when there is a big calorie shortfall
- Holds you up; protein is the best one among macronutrients at satisfying your hunger
- Protein digests more slowly than carbohydrates or fat, which means that it requires more calories to break it down. This is a phenomenon also known as ‘thermic effect’
- Eating protein can help avoid insulin spikes and maintain more consistent blood sugar levels.
3. Workout Twice Daily
Six exercises per week at most? Kim exercised twice every day throughout the three weeks. The combination of cardiovascular exercise and resistance training might have made up the bulk of her daily workouts. She also has a personal trainer and gym facilities. These are two resources that are very hard to come by for the general public.
Training twice daily is something that most people find very hard to do consistently:
- One major drawback of getting more calories from carbs than protein is that it elevates your insulin level, which in turn can cause weight gain and poor sleep quality. Also, you’ll be tired very easily.
- Besides being physically tired from working out so much, another problem that may occur if you overtrain is that you will suffer injuries.
- It is crucial to have sufficient nutrition, enough sleep, and adequate rest to avoid burning out muscles, which occurs when muscles start to break down.
- Most employees and parents work full-time and have no spare minutes at all for such a regimen. So, it can simply be said that double workouts per day would not even cross the mind of the working person. They would not give that idea even a minute of thought!
4. Sauna Suit
Kim told people she has been using a sauna suit during exercise; that’s the kind of clothing that prevents your body from releasing the heat, thereby inducing more sweating than usual.
One of the most frequently mistaken ways to get rid of your body fat is by using sauna suits that allow only water weight loss. In fact, with each session of sweating, one may rapidly lose 1 – 2 kg, but as soon as the water loss is compensated by drinking, it’s completely lost, and fat has never been there. Also, the use of a sauna suit without proper intake of water may cause heat-related illness, dehydration, and electrolyte depletion.
Such practices are common among professionals – for example, fighting sport professionals do this to get down to their target weight for weigh-in, but then they regain it again by drinking water for only a few hours.
5. Cut down on sodium
In addition to limiting the clothes, Kim said that she greatly reduced sodium in the food to avoid excess moisture. This is a technique that is very common in the world of bodybuilding, where it is used for reducing water underneath the skin (‘to appear lean on a stage’).
By cutting down sodium, the body makes your kidneys excrete more water, which leads to a brief decrease in the retention of body weight.
Cutting down on salt could quickly help reduce puffiness and bloating to an amazing extent. The effect is there when you cut off salt, but it’s not fat that went away.
It’s just a way of manipulating water, and your fat isn’t decreasing at all. The same water weight comes back if you go back to your average salt intake after that time frame.
You don’t lose weight when you’re eating less sodium; you simply excrete more water, which results in a lower body weight temporarily until the sodium levels in the body get back to normal.
Where Did Kim’s 16lbs Come From? A Dietitian’s Opinion
Which is the most important question, yet it is the least one being covered by the media. In fact, most forms of weight loss do not consist of only body fat loss. Here’s an example of how a nutrition expert approximates Kim’s declared 16 lbs:
And this is not about condemning what Kim has done in order to fit in a Marilyn Monroe gown and to get that perfect image; it’s the goal Kim was targeting, and so everything she did to achieve it was in the right time and direction.
What’s not quite right here is when these methods are used, especially by regular people for losing weight regularly, and without realizing that the results you get by using them are just the consequence of temporary changes.
Risk Analysis of Losing 16 Pounds in 3 Weeks
Doctors were worried not because the weight that Kim reported to have lost was that big. Rather, what had caught the attention of the medical authorities was the rate and means of the weight loss. So here we take stock of all the possible dangers and problems:
| Risk | What Is The Outcome | Severity |
| Loss of muscle mass | The body will break down muscle along with fat if the deficit is very severe. | Severely High – Affects metabolism in the long-term |
| Inability to fulfill Nutrient needs | Total micronutrient intake becomes significantly lower than RDA level, leading the person to anemic conditions, deficiencies, or other serious problems | Highly Risky – It negatively affects energy levels in the immune system, |
| Gallstone formation | When you are losing weight too rapidly, stones can get formed because of the accelerated concentration of bile. | Moderately High Risk – Surgery might be needed |
| Hormonal disruption | HGH gets disturbed while cortisol levels go up at an alarming rate | High risk for depression, infertility |
| Hypometabolism? | Decrease in the rate of weight gain through metabolic adaptation and the increase of hunger hormones | Gigantic risk – Around 80 weight gain in one year |
| Electrolyte Imbalances | Level of sodium, potassium and magnesium gets dangerously low | Extreme cases involve cardiac risks – very serious level |
| Eating Disorders | Excessive restriction raises eating disorder risk substantially | Quite serious – Psychological effects long-term |
The Gallstone Risk: Frequently Overlooked
A serious consequence of rapid weight loss at a rate of more than 1.5 kg per week is the formation of gallstones.
When the human body gets rid of fatty deposits very quickly, the liver will handle the free fatty acids. One of the results of that handling is that a lot of cholesterol is thrown into the bile.
Gallstone formation is the outcome. These crystals can grow big enough to become stones, i.e., gallstones.
People who lost over 1.5 kg per week were the ones with significantly higher gallstone rates in a study published in the Annals of Internal Medicine.
Gallstones quite often lead to removal of the gallbladder through a surgical operation (a cholecystectomy) that is quite common in the USA, but is also very expensive as a medical procedure without coverage – $10,000 to $20,000 roughly.
The procedures for gallstone removal are available through the NHS (UK) and Medicare (Australia), but usually involve long waiting times. In the four countries, private health insurance covers cholecystectomy (removal of the gallstone) as a necessary procedure almost always.
The Rebound Weight Gain Trap: Metabolic Adaptation
When calories are suddenly reduced, the human body reacts with the so-called ‘metabolic adaptive’ survival mechanism
These include:
- The reduction of Basal Metabolic Rate (BMR) – the body, in effect, is burning fewer calories at rest,
- The increase of ghrelin (the hormone of hunger) – which leads to seeking food,
- The decrease in leptin (the hormone of feeling full),
- The increase in fat-storing capacity,
The reason why the rate of weight regain following rapid weight loss is so high is due to these adaptations. Data analysis continues to report that around 80% of those rapid dieters are back to square one in the form of weight regain within one year.
Kim’s Approach vs What a Dietitian Recommends
| Factor | Kim Kardashian Approach | Dietitian-Recommended Alternative |
| Calorie intake | ~1,000–1,200 cal/day (calorie restriction estimate) | Deficit of 300–500 calories based on individual needs |
| Carbohydrate | Kim completely removes all sources of sugar and refined carbohydrates | Become less addicted to refined carbs and still get your nutrition from unprocessed foods |
| Diet type | Kim follows a high-protein, plant-based, and severely limited diet | Diet plan that contains all basic food sources with enough protein to maintain lean mass |
| Workout | Kim has daily work out sessions with the help of a personal trainer | Dietitians recommend 3–5x strength training and daily walking |
| Time span | Kim only diets for 3 weeks (event-driven, not sustainable) | Diet and Lifestyle change – no set time limit |
| Support system | Kim uses a personal trainer, probably a nutritionist | A team made of a registered dietitian and a general physician |
| Ability to persist | Very low – Only one event that can be achieved | Super high – Change your habits for good and get permanent results |
The main differences revolve around purpose and sustainability. Kim’s method was devised to attain a certain goal (i.e., look good in a particular dress) within a particular period (i.e., three weeks) – and it did fulfill its purpose. On the other hand, a dietitian-recommended plan aims at inducing gradual body composition changes over a long period that, together with enhancing health benefits, is free from the pitfalls of radical restriction.
Kim’s method is a combination of very strict rules to be followed with a limited menu; however, there are some features of her method that one can adopt for their own weight loss plan without running into any of the extreme consequences of the original version:
Step 1: Removing Refined Sugar and Ultra-Processed Food
Out of all the dietary modifications one can undertake, this one is possibly the most useful. Simply by eliminating sugary beverages, factory-made snacks, white bread, and processed carbs, a person automatically cuts their calorie intake substantially without needing to keep track of their total intake. Additionally, insulin resistance will be reduced, thereby allowing your body to convert fat to energy more easily.
While Kim totally gave up all sugar and food that is heavily processed, you, on the other hand, are not required to make such an extreme shift. Instead of carbohydrates you only consume in refined form, choosing those that are minimally processed (whole grains, legumes, sweet potatoes, etc.) brings you the same positive metabolic effects, but you avoid water loss through depletion of glycogen, and you don’t risk your energy levels crashing.
Step 2: Incorporating Protein in Each Meal
Kim’s method of taking a lot of dietary protein is well-supported by research. Protein is the key macronutrient for:
- Keeping muscle mass while reducing calories
- Helping regulate appetite and decrease the overall daily calorie intake
- Maintaining a healthy metabolic process during weight loss
One of the best and most secure ways is 1.6 to 2.0g of protein per kilogram of body weight each day, through foods like chicken, fish, eggs, Greek yogurt, cottage cheese, and legumes.
Step 3: Boosting the Level of Physical Activity
Although for most individuals, doing two training sessions a day is not feasible way, it is a fact that a significant increase in workout frequency, i.e., from 2 to 4 times a week of structured exercise, along with taking a daily walk, can result in substantial further fat burn without suffering from recovery issues or cortisol surge due to extreme training loads. The following points summarize it all:
- Strength training on 3–4 days a week: gains and preservation of muscle, improved insulin sensitivity
- Walking every day (8,000–10,000 steps): provides extra calorie expenditure without the need for recovery in the form of 300–500 calories
- Having 1–2 hours of cardio per week enables the body to burn calories efficiently and effectively without exhausting the recovery system.
Step 4: Reducing Sodium for Event Preparation
Want to prevent bloating and visible water retention when you are preparing for an event? For the majority of healthy individuals, a period of 3 to 5 days of decreased sodium intake (goal: less than 1,500mg daily) is a safe and effective option. The decrease in puffiness, especially in the face and around the stomach, is very noticeable.
Remember, though, not to get the two confused: fat loss versus water retention. Water retention is a temporary phenomenon; the effects will resolve within 48 to 72 hours after you return to a normal sodium intake.
How to Lose Weight QUICKLY For An Event: The SAFE Version
If you are a person planning an event, a wedding, or even a gathering within the 4 to 8 weeks’ time span, and desire to be your best-looking self safely, here lies the healthy method endorsed by dietitians:
Week 1-2: Lay the Groundwork
1. Cut all sugar-sweetened drinks out: swap with water, sparkling water, and unsweetened tea.
2. Remove ultra-processed food and refined carbs from your diet.
3. Elevate your protein intake to a level between 1.6–2.0g/kg body weight each day.
4. Vegetables should be taken at every meal it adds the volume, fiber, and the necessary nutrients to your meals while reducing the calories per meal.
5. Walk a distance of at least 8,000–10,000 steps per day,
6. Either start a resistance training routine or increase it by having 3-4 sessions a week of resistance exercise.
Week 3-4: Fine-Tune
7. Limit sodium to less than 2,000mg/day which helps decrease water retention.
8. Get a couple of HIIT cardio workouts (20-25 minutes each) per week.
9. Make sure you get 7-9 hours of sleep every night: it is the deprivation or shortage of sleep which causes more cortisol production and increased hunger, both of which hamper fat loss in a major way.
10. Keep a record of results by waist measurement and photographs and not just by the weight scale.
Week 5-8: The Last Leg
11. Keep going with your changes; consistency outweighs any single day.
12. In the run-up to the three to five days of your event: drop down your salt intake to less than 1,500mg/day, up your water consumption to clear out the subcutaneous fluid, and refrain from high-FODMAP foods that are known to cause bloating.
13. Do not try to further limit the intake in the final week; you only raise cortisol levels this way, disrupting sleep quality and, as a result, will be likely to look worse on the event day than you were before the change, since maintaining from the previous weeks’ approach is far better.
The expected realistic outcome: this method can deliver not only 3- 5 kg of actual fat loss over a 4-8-week period, but also 1- 2 kg of water weight loss, which is temporary in the case of the event itself, with no dangers of over-restriction, and all these are achieved within healthy, safe weight loss limits.
Dietitian Costs and What Insurance Covers
Working with a registered dietitian is among the most effective ways of losing weight safely and effectively before an important event or occasion – which is why it can be a lifesaver if you’re looking to transform yourself quickly and safely. A dietitian can:
- Calculate your exact calorie and protein targets depending on your measurements, activity level, and timeline. Try a Free Calorie Calculator to give you a fair estimate of your daily calorie needs and even suggest a calorie deficit tailored to you!
- Create an event nutrition programme that loses a great deal of fat without making your metabolism slow down
- Keep check on your health by looking for signs of nutritional deficiency, disordered eating patterns or hormonal imbalance
- Offer a good reason to stay the course and help you make informed changes during your fat lose phase.
| Country | Dietitian Cost | Telehealth Option | Insurance Coverage |
| United States | $100–$200/session | Teladoc, Noom, Ro | ACA plans often cover |
| United Kingdom | £70–£120/session | BUPA, Liva Health | NHS referral available |
| Canada | CAD $100–$180 | Maple, Tia Health | Provincial plans vary |
| Australia | AUD $120–$200 | HotDoc, MyHealth1st | Medicare CDM plans |
In the U.S., weight management-related registered dietitian services may be covered by most ACA-compliant health insurance plans if they are medically necessary. You will have to satisfy deductibles and pay copays yearly – refer to your Summary of Benefits and Coverage (SBC) document for further details.
Weight management-related referrals to an NHS dietitian would be initiated by your UK GP. Nonetheless, wait lists are different between regions. Private telehealth services such as BUPA and Liva Health are available if you wish to see a dietitian sooner.
In Australia, if you get a chronic disease management plan from your doctor, you will be able to have up to 5 government-subsidised appointments with allied health professionals in a year, which includes dietitians certified by AHN (Association of Health Networks). This support is very beneficial to people with chronic conditions, such as diabetes or thyroid disorders, that hinder their weight loss efforts.
Dietitian services are not the same across Canada. British Columbia, Ontario, and Quebec have certain coverage through their respective provincial health plans; private insurance usually gives the most comprehensive coverage.
Dietitian Tips For Losing Weight Quickly and Healthily
Tip 1: Make sure that you understand what weight loss is really about.
The fact is that all weight loss is not necessarily fat loss. Loss of water, release of glycogen, and loss of muscle mass all affect that number on the scale. The objective should be the reduction of fat without losing muscles; in fact, a healthy weight loss should preserve the muscles, and that, my friends, is only possible if you consume enough protein (1.6–2.0g/kg/day) and engage in resistance training throughout your entire weight loss journey.
Tip 2: Don’t lower your calorie intake below a certain level
Under no circumstances consume your meals to a point at which your daily energy intake would be less than 1,200 calories per day in women, and 1,500 calories per day in men. When you go below these, you increase the risk of nutrient deficiency, muscle breakdown, hormonal imbalance, and gallstone formation dramatically, to name a few. In case you do not know your minimum safe intake or are considering drastic calorie reduction, then you better consult your doctor.
Tip 3: Use event preparation as a jumping board, not as a destination
The most commonly cited pitfall among the dieters who are aiming to lose weight for one occasion is that upon its successful accomplishment (and the celebration that follows), they go back to their old ways of life. To prevent that, utilize the period of preparation for the event to instill the new habits: elimination of refined sugar, increased protein intake, regular exercise, etc. Then, the weight loss that you have done will not be a one-off but will be the starting point of you being slim for life.
Tip 4: Take care of cortisol since it can be a deciding factor in your rapid weight loss
Cortisol levels can be raised in several ways, including extreme restriction on food intake, overtraining, and sleep deprivation. When the hormone level goes up, cortisol, amongst others, causes an increase in fat storage (especially in the waist region), it boosts hunger, and deteriorates the quality of sleep. The secret to quick weight loss lies in managing cortisol through a proper amount of sleep (7–9 hours), moderate training sessions, and stress control.
Tip 5: A three-day pre-event plan
In your last three days to a big event, you should cut out your sodium intake to 1,500 mg per day max, up your water consumption to 3 liters/day which would mean, you have to be ready to urinate more frequently, steer clear of gas-forming vegetables (broccoli and so on, cabbage, onions), and you would have smaller and frequent feeds instead of huge meals. Also, you should skip carbohydrate-rich meals because you could end up having drastic water and fat loss through dangerous dieting.
Conclusion: What Kim Kardashian’s Story Communicates To Us
Ultimately, Kim succeeded in reaching her target; she wore the dress, and thousands of spectators, online as well, were there. Yet, the fact that the strategy she adopted only worked for those days was completely overlooked by the public.
It is definitely not about ‘going carb-less and running around twice a day’; the message here is that there’s a legitimate and effective way of controlling your weight temporarily; it is the best one when you are working with understanding, professionals, and have a very realistic view about the weight being lost.
The majority of that lost weight, almost 16 pounds to be precise, has been regained. However, that shouldn’t be considered a defeat; quite the contrary, it was even planned so. You shed water weight quite easily, whereas fat is not going to come back quite so soon. If you don’t continue the diet after the Met Gala or don’t work out enough, your fat mass will come back just like the water weight does.
For people who want to have a body that will be in shape on an occasion, this article shows the safest ways of losing weight. Get your best current self and, above anything, don’t let it rest. Those habits that get you the most excellent version of you for one night are the same ones that keep the healthiest version of you day after day.
If you try to lose weight while you exercise regularly and you just don’t see the results, please contact your GP and get a comprehensive examination through, for example, a registered telehealth platform in your country. A blood test is a good diagnostic tool for identifying the reasons behind difficulties in weight loss; thyroid, insulin, or hormonal issues may be some of them.
It is health that matters. The event is only the reason you have chosen to start your fitness journey.
Medical Disclaimer
These pages offer educational and informational content only and do not serve as a substitute for medical care, professional medical diagnosis, or dietary guidance from a certified medical practitioner.
Your individual medical needs may vary; always consult a doctor or an authorized medical practitioner before making major changes to your diet. Also, keep in mind that FitGuido does not offer any recommendation or support, either explicitly or implicitly, for any product or service named in this article.
