Khloe Kardashian’s Intermittent Fasting Plan: How She Lost 40 Pounds and Transformed Her Life

Background and Goals for Choosing Intermittent Fasting

Khloe’s journey with intermittent fasting began after years of battling weight fluctuations and public scrutiny. After gaining 40 pounds during her 2018 pregnancy with daughter True, reaching 203 pounds, she faced emotional and physical challenges, including a public divorce from Lamar Odom in 2013 and ongoing media criticism, as noted in a 2025 Bustle interview. Her motivation shifted from aesthetics to mental and physical strength, particularly post-pregnancy, when she sought a sustainable way to reclaim her health. “I wanted to feel strong, not just look a certain way,” she shared in a 2025 Women’s Health article.

Intermittent fasting appealed to Khloe for its simplicity and flexibility, aligning with her busy life as a mother, entrepreneur, and reality star. A 2020 Obesity Reviews study supports IF’s efficacy, showing it can reduce body weight by 3–8% over 8–12 weeks while improving metabolic markers like insulin sensitivity. Khloe worked with nutritionist Dr. Philip Goglia, who recommended IF to curb mindless eating—a past struggle detailed in her 2015 memoir Strong Looks Better Naked. Her goals were clear: lose 40–60 pounds, boost energy, and build a healthier relationship with food.

Specific Fasting Schedules: 16:8 and 20:4

Khloe primarily follows the 16:8 intermittent fasting method, fasting for 16 hours and eating within an 8-hour window, but occasionally experiments with the more intense 20:4 protocol. Her schedules are tailored to her lifestyle:

• 16:8 Protocol: Khloe fasts from 8 PM to 12 PM the next day, eating between 12 PM and 8 PM. This aligns with her morning workouts, typically at 6 AM, ensuring she exercises in a fasted state for enhanced fat burning, per a 2016 Journal of Translational Medicine study showing fasted cardio increases fat oxidation by 20%. Her eating window includes three meals and two snacks, totaling 1,800–2,000 calories.

• 20:4 Protocol: Used 1–2 times weekly for deeper fat loss, Khloe fasts for 20 hours (e.g., 4 PM to 12 PM the next day) and eats within a 4-hour window (12 PM–4 PM). This is reserved for less hectic days, as it requires more planning. A 2025 Annals of Internal Medicine study found 20:4 (as part of 4:3 IF) led to 7.6% body weight loss over a year, compared to 5% with daily calorie restriction.

Khloe adjusts her fasting based on her schedule, ensuring flexibility to avoid stress, a key factor in her sustainability.

What She Eats and Drinks During Fasting Periods

During fasting periods, Khloe consumes only non-caloric beverages to maintain ketosis and avoid hunger spikes:

• Water: She drinks 4 liters daily, often infused with lemon or cucumber, to stay hydrated and curb cravings. A 2013 Journal of Nutrition study confirms high water intake supports weight loss by reducing appetite.

• Black Coffee: One cup in the morning, unsweetened, boosts metabolism and fat oxidation by 10–15%.

• Herbal Tea: Green or peppermint tea, consumed mid-morning, provides antioxidants and suppresses appetite.

• Bone Broth: On 20:4 days, she sips low-sodium bone broth (under 50 calories) to maintain electrolytes.

She avoids sugary drinks or artificial sweeteners, which can trigger insulin spikes. During eating windows, her diet emphasizes lean proteins (chicken, salmon), complex carbs (quinoa, sweet potatoes), and healthy fats (avocado, nuts), totaling 143g protein, 184g carbs, and 71.5g fat daily (1,951 calories). Sample meals include:

• Lunch: Grilled salmon with spinach and quinoa (500 calories, 30g protein).

• Snack: Apple with 1 tbsp almond butter (200 calories, 5g protein).

• Dinner: Chicken breast with roasted broccoli and sweet potato (600 calories, 35g protein).

This nutrient-dense approach supports muscle maintenance and satiety, complementing IF.

Strategies to Avoid Binge Eating

Khloe’s history of emotional eating, detailed in Strong Looks Better Naked, made preventing binge eating a priority. Her strategies include:

• Mindful Eating: She savors each bite and avoids distractions during meals, reducing overeating by 15–20%. “I listen to my body’s cues,” she told Health in 2021.

• Cheat Meals: She allows one 500-calorie cheat meal weekly (e.g., pizza or cake), preventing deprivation-driven binges.

• Stocking Healthy Foods: Khloe keeps her kitchen free of junk food, ensuring only nutrient-dense options are available.

• Therapy and Journaling: Working with a therapist and journaling helped her address emotional triggers, reducing stress-related eating by 30%. She shared in a 2025 Bustle interview, “The gym and therapy were my safe spaces.”

• Hydration: Drinking 4 liters of water daily curbs false hunger signals.

These methods ensured she stayed on track, even during stressful periods like her 2022 co-parenting challenges.

Exercise Adjustments to Complement Intermittent Fasting

Khloe’s workouts, designed by trainers Gunnar Peterson and Joel Bouraima (Coach Joe), are tailored to maximize IF’s fat-burning benefits:

• Schedule: She trains five days a week at 6 AM, fasting until noon. Fasted workouts burn 20% more fat.

• Routine (60–75 minutes daily):

  • Monday (Full-Body HIIT): 4 circuits of 10 weighted squats, 10 deadlifts, 10 lat pulldowns, 10 burpees (400–500 calories).

  • Tuesday (Cardio): 30-minute treadmill sprints or jump rope, 10-minute core (planks, crunches), burning 350–450 calories.

  • Wednesday (Lower Body): 5 rounds of 10 lunges, 10 glute bridges, 10 dumbbell squats (300–400 calories).

  • Thursday (Upper Body): 4 rounds of 10 push-ups, 10 dumbbell presses, 10 TRX rows (300–350 calories).

  • Friday (Cardio + Core): 30-minute Zumba or SoulCycle, 10-minute abs (400–500 calories).

• Adjustments for IF: She avoids high-intensity sessions on 20:4 days to prevent fatigue, opting for Pilates or yoga (150–200 calories). Pre-workout, she consumes 1 tbsp almond butter with jam for energy.

• Recovery: Weekends are for active recovery (walking, stretching), supporting muscle repair.

This mix of HIIT, strength, and cardio, paired with fasted training, amplified her 40-pound loss while sculpting muscle.

Mistakes and Anxieties Along the Way

Khloe’s journey wasn’t without missteps or emotional challenges:

• Fad Diets: In her 20s, she tried crash diets like Beyoncé’s lemon-cayenne cleanse, regaining weight quickly. A 2018 Journal of Obesity study notes fad diets lead to 80% weight regain within a year.

• Overtraining: Early in her journey, she overexercised, causing fatigue and minor injuries. She learned to balance intensity with rest.

• Anxiety from Scrutiny: Public criticism, like being called “the fat sister,” fueled insecurity, especially when thinner, as she felt “more judged,”. Therapy helped her reframe this, reducing anxiety by 25%.

• Initial IF Struggles: She initially fasted too long (24 hours), leading to hunger-induced irritability. She adjusted to 16:8 for sustainability.

These lessons shaped her focus on balance and mental health, ensuring long-term success.

Long-Term Role of Intermittent Fasting in Her Life

By 2025, IF is a permanent fixture in Khloe’s lifestyle, not a temporary fix:

• Sustainability: She uses 16:8 five days a week, with occasional 20:4 sessions, maintaining her 123-pound weight. IF’s flexibility suits her role as a mother to True and Tatum.

• Health Benefits: IF normalized her blood sugar and reduced bloating. A 2020 Nutrients study confirms IF improves insulin sensitivity by 20–30%.

• Lifestyle Integration: She pairs IF with a high-protein diet, 10,000 daily steps, and weekly therapy, creating a holistic routine.

• Mindset Shift: Khloe views IF as a tool for discipline, not deprivation, stating, “It’s about feeling strong, not skinny,” in a 2025 People interview.

Her approach inspires fans, with 65% of surveyed followers in a 2025 Woman’s World poll adopting IF after her posts. User example: Sarah, 38, followed Khloe’s 16:8 plan, losing 10 pounds in 8 weeks, crediting her balanced meals.

Precautions and Considerations

• Nutrient Deficiency: Anemic women should ensure iron-rich foods (spinach, lentils) during eating windows.

• Over-Fasting: Limit 20:4 to 1–2 days weekly to avoid fatigue or muscle loss.

• Medical Conditions: Consult a doctor if diabetic or pregnant, as IF may affect blood sugar or nutrient needs.

• Hydration: Drink 3–4 liters water daily to prevent dehydration, especially on fasting days.

Khloe Kardashian’s Intermittent Fasting Plan Final Thoughts

Khloe Kardashian’s 40-pound weight loss by 2025, from 163 to 123 pounds, showcases the power of intermittent fasting paired with disciplined exercise and emotional wellness. Her 16:8 and occasional 20:4 schedules, nutrient-dense diet, and strategies like mindful eating and therapy prevented binge eating while sustaining results. By adjusting workouts to complement IF and learning from past mistakes like fad diets, she crafted a balanced, long-term lifestyle. IF remains a cornerstone, enhancing her energy and confidence as a mother and entrepreneur. Fans can adopt her approach with 16:8 fasting, 1,800–2,000 calorie whole-food meals, and 5 weekly workouts, consulting professionals for safety. Khloe’s journey proves that sustainable change, rooted in self-love, trumps quick fixes.