Kim and Khloé Kardashian’s Nutritionist Shares His Top Tips (Including What’s Best to Eat at Night)

03/21/2016 at 10:09 AM ET

Kim and Khloe KardashianJamie McCarthy/WireImage

Nutritionist Dr. Philip Goglia has helped shape the bodies of Chris Hemsworth, Kim Kardashian West, Khloé Kardashian, Chris Evans and Cara Delevingne – and whether he’s working with an action star, reality star or model, he says his tips are generally the same.

“The goal is to reduce inflammation and look as lean as you can – with a great deal of energy,” Goglia, who has just launched his G-Plan online nutrition program, tells PEOPLE.

Here are the celebrity nutritionist’s best slim-down tips for anyone who wants to look camera-ready:

1. No dairy.
Khloé Kardashian said she lost 11 lbs. in a month simply by cutting out dairy, and Goglia explains how this happens. “Dairy is like eating moderately hard phlegm,” he says. “It adversely affects digestion, it causes bloating and gas, it promotes inflammation, and it adversely affects oxygen utilization.”

In addition to losing weight, he says eliminating dairy can have other positive effects. “My skin also got clearer, I had more energy, and I wasn’t congested,” Kardashian told PEOPLE in January.

2. No yeast, no mold, no gluten.
“This basically means no bread,” says Goglia, who advises his clients to stay away from muffins, bagels and sandwich bread. “They are multi-ingredient starches. They are yeast, mold and gluten-bound. The starches you should choose are one-ingredient – potatoes, rice, oatmeal, oat flakes or oat puffs.”

He recommends looking at the ingredients of any starch you are considering consuming, and avoiding it if there is more than a single ingredient.

3. The biggest protein meal should be eaten at night.
This is when your body has time to rest and repair your muscle tissue. “At that point, there should be no energy source food,” says Goglia. “People don’t run a marathon after dinner. You don’t need a potato at dinner. You’re going to store it as fat, and then you’ll enflame.”

Dinner should consist of protein and vegetables, and Goglia says that fish is your best protein option.

“Fish offers up a lot of anti-inflammatory benefits and fat-burning benefits when consumed at night, but it’s got to be a fatty fish like salmon, sea bass, black cod or Arctic char,” he says.

4. Keep your water intake up.
Consume at least half your body weight in ounces of water each day.

“Water does two things,” explains Goglia. “Firstly, it’s responsible for moving nutrients and toxins through your system, and then more importantly as it relates to your physique, it regulates temperature. If your water is low and you can’t regulate temperature patterns, then your body will start to store fat underneath your skin to act as insulation to control your temperature.”

Goglia notes that water means water – “not sparkling water, not juice, not coffee.”

Gabrielle Olya, @GabyOlya

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Showing 30 comments

glitterbomb on

I will NEVER give up cheese!

Madison on

Nonsense. No dairy, no bread…no way to live. Eating everything in moderation is my motto. Completely depriving yourself of things you love never works long term.

Bender on

So only water and protein, sounds like prison food

laura on

Not working for Kim. Everything in moderation.

Sal on

Funny, Kims bigger than a house today. Guess your little advice isn’t helping her…

lilly pond on

Two pigs!

Lisa on

They’d likely be better off eating everything, but less of it. My parents, siblings and I always carried about 20-25 “extra pounds”. When I went away to college, they had a class on how NOT to gain the freshman fifteen. It really was a health class run by a nutritionist. I lost 20 pounds in my first year, and have never gained it back. The nutritionist had some easy tips….when you eat out at most restaurants, cut it in half, and take the other half home. Always walk up and down steps, no escalator or elevator, (unless it’s like 20 stories, but she told us to get out 3 floors below your destination and walk the rest. Always take a walk after dinner, (or treadmill or bike), for 1/2 an hour after you finish the dishes, or put the kids to bed. And the big one…..don’t add sugar to coffee, tea, etc., and only have dessert on Friday and Saturday. The best tip was, eat clean on Sunday through Thursday, then if you have pizza, etc over the weekend, you don’t have to worry about weight gain. Those principles were easy to follow, and have stuck with me for years….I’m 56 now, and weigh about 5 pounds more than I did when I began college. My siblings and cousins are all about 30+ pounds heavier than they should be, and some are beginning to struggle with walking, etc., it could be a tough road for them. I think it’s more difficult to lose weight when you hit 40 or 50.

Suze on

Don’t get caught in this trap! Calories in, calories out – nothing new under the sun. This guy sounds like another quack getting rich off ignorant celebs with more money than brains.

Emily Moon on

I will keep an extra 5-10 pounds if it means I get to eat cheese and bread. No thanks.

Vamanos on

I stopped eating dairy (I am allergic/intolerant) and my skin cleared up amazingly. Before I always had breakouts.

jm on

WOW how OLD is that picture of those two – looks nothing like them now.

button on

This is stupid advice, except for the drinking water part. I maintain my weight with exercise and eating real food. I eat the most protein for breakfast after my workouts and I also enjoy cheese, yogurt and whole wheat breads at every meal. I don’t get this no gluten thing at all. The only food group I don’t eat from is junk food.

Lori on

Taking advice from a Kardashian nutritionist? No Thanks.

Anonymous on

groundbreaking. yawn.

MELISSA on

groundbreaking. yawn. thanks doc.

Summer on

You lose weight by cutting out dairy and gluten because you limit your options. Dairy and gluten products are part of a healthy diet. Anyone who advises against it is a quack. It’s a fad diet, just like the fat free craze of the 90s and the low carb craze of the 00s.

Nadine on

Obviously Kim wasn’t using her nutritionist when she was pregnant. Every time you saw her piling food into her mouth, it was usually something very unhealthy and full of carbs and calories. Not the person I would promote for healthy eating.

Happy I'mNot A Kardashian on

Kim Kardashian is HUGE. She is a walking ball of cottage cheese and blubber. If this “nutritionist” really does work with her, they are not very good. I could never take seriously “advice” from someone whose client is so fat.

ann on

Being Kim is a fat slob best to skip this advice.

CJ on

If I had to give up pizza I would be as miserable as the Kardashians. No thanks!

lauren rice on

I don’t associate or would read, or take advice from someone who is friends with the kartrashians, I don’t associate with trash, I wouldn’t want to be seen with them, Kim should be ashamed of herself!

robin on

Great advice. The Kardashians look fabulous! Kim has already lost 40lbs. after having Saint. She looks amazing. Khloe and Kourtney look great too. They are 3 beautiful sisters. What a wonderful close happy family. I love KUWTK.

colig on

ff

colig on

i’m guessing black cock is a major staple in kardashian diet.

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