Kimkins Diet: Uncovering the Risks

The Kimkins diet is a type of diet plan which may be considered as a dangerously low in terms of nutrients, essential fatty acids, and fiber. In this article, we will look at the basics of the Kimkins Diet and the possible risks of this diet plan.

Grilled chicken breast is good for Kimkins Diet

It is normal that people will look for ways to improve their overall health.  It could be through a diet or meal plan that can help them achieve overall health and wellness. One such diet plan is the Kimkins diet. People may be interested to try this out. In this article, we will look at the basics of the Kimkins Diet and the possible risks of this diet plan.

Kimkins Diet: A Brief Overview

The Kimkins diet was created by a person with the screen name of Kimmer.  Kimmer is a low-carb diet supporter and the Kimkins diet is one such diet. The Kimkins diet is a type of diet plan which may be considered as a dangerously low in terms of nutrients, essential fatty acids, and fiber. It is also patterned somewhat to another popular form of diet which is the Atkins diet

The Kimkins diet gained popularity in 2007 after being featured in Women’s World Magazine and Time Magazine. The articles got the attention of the reading public which unfortunately also resulted in a lawsuit in the same year.

In 2008, Women’s World Magazine claimed that it cannot support the said article and issued a public apology. At first, Kimmer never wanted to reveal her full name but due to legal action coming from paying members of Kimmer’s website, it was revealed that Kimmer is actually the screen name of Heidi Kimberly Diaz. Diaz claims that in less than a year, she lost around 200 pounds or lbs and she was able to keep the unwanted weight off for five (5) years through the Kimkins diet. There is no confirmation from an independent organization on this, though, and Diaz is not a nutrition expert nor a licensed medical professional.

How Does This Diet Work?

The Kimkins diet plan offers several varieties. We listed some of them below:

  1. An almost full protein plan: Which means no cheese, no vegetables, and no fats. A popular variety had only dieters consuming just around 500 to 600 calories daily.
  2. Vegetarian option: Limited calorie intake to just around 1,000 calories daily.
  3. Shake option: Focuses on dieters taking only around 800 calories daily.

These plans and options are written in simple or basic terms and will usually have recommendations such as “taking the desired supplement together with other required multivitamins.”

Generally speaking, people should ideally have a total of 20 grams or gms carbohydrates. Total fiber and carbs should not go beyond 20 grams daily. However, the Kimkins diet will have a menu and sample options that are much less than the recommended daily intake of fiber and carbs which is around 5 grams for carbs and fiber at around 7 grams. Compared to the Atkins Induction diet, the Kimkins diet recommends carbs and fiber intake that is significantly less.

What To Eat

Similar to other diet programs, the Kimkins Diet identifies a number of compliant and non-compliant foods. Some of the compliant foods include Multivitamins, Vegetables, and Lean Protein. Non-compliant foods identified by the Kimkins diet include added fats, sweeteners, sugars, fruits, starches, and grains.  Listed below are some of the specific compliant or non-compliant food items:


  • Lean Proteins- A great majority of the diet is composed of lean protein an example of which is skinless chicken breast.
  • Vegetables- While veggies are allowed on the Kimkins diet, they should be limited as they also have carbs.
  • Multivitamin Supplements- Multivitamin supplements are also recommended by the Kimkins Diet due to the limited nutritional intake allowed by the Kimkins Diet plan


  • Starches and Grains: Starches are removed from the diet and Kimkins diet can only allow few or little fiber and carbohydrates.
  • Fruits: It recommends avoiding the intake of fruits as these food items contain fiber and significant levels of carbs
  • Added Sweeteners and Sugars: Both sugars and sweeteners can provide additional carbs and calories and are therefore not allowed or considered non-compliant for the Kimkins diet.

Pros and Cons

Unfortunately, no known pros or benefits for the Kimkins Diet has been identified. There are a number of disadvantages and risks associated with the Kimkins diet.

Enumerated below are some of the disadvantages of the Kimkims diet:

  • Highly restrictive diet: The Kimkins diet is a diet that is low on many nutrients, fatty acids that are essential, and fiber. The Kimkins diet recommends laxatives instead of fiber. This may result in dangerous health problems if taken on a regular basis.
  • A form of starvation diet: This type of diet may not support the achievement of a healthy lifestyle.
  • May be considered as a Fad diet: A low-calorie diet like this rarely work out longer periods. 
  • The Kimkins Diet can promote Eating disorders: Eating dangerously low-calorie diets can be dangerous and may already constitute an eating disorder

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