Kayla Itsines, a celebrity personal trainer from Australia, is Kayla Itsines. Itsines and her ex-partner, Tobi Pearce, founded the Bikini Body Trainer Company in 2014 and launched the 12-week Bikini Body Guide workout.
Itsines’ millions upon millions of social media followers praised the B.B.G. workout. Itsines published the B.B.G. diet to maximize the B.B.G. workout—the “Healthy Eating & Living Plan (H.E.L.P. The Itsines’ 90-page nutrition guide is available for download and purchase from the Itsines website.
The B.B.G. diet encourages people to eat five meals daily, emphasizing nutrition for weight reduction and better health. The B.B.G. diet is not restricted because Itsines believes balance is better than deprivation.
What Can You Eat?
Itsines designed the exercise program and accompanying nutrition guide for women aged 16-25—the H.E.L.P. The H.E.L.P. Nutrition Guide e-book includes all information about the B.B.G. Diet in one place 1.
The guide includes recipes for all major food groups. However, a vegetarian version was also available 1. It also provides information about foods to eat and avoid, nutrition education tips, and a 14-day meal plan.
What you need to know
The B.B.G. diet allows you to eat five meals per day. There are three main meals: breakfast, lunch, dinner, and dessert, as well as two snacks. Spreading your main meals out over 2.5 to 3 hours is recommended, and drinking plenty of fluids between.
The serving sizes of the B.B.G. diet are only for women aged 16-25. The serving sizes information is based on the Australian Guide for Healthy Eating and other Australian government sources. Itsines suggests that women from different countries consult their respective dietary guidelines to get additional guidance.
B.B.G. is a popular diet because of its flexibility. The original guide doesn’t address allergies or dietary restrictions—vegan, gluten-free, dairy-free, etc. The meals can be modified to your liking. This vegetarian meal plan is easier for people with allergies than the original.
The H.E.L.P. The H.E.L.P. Nutrition Guide does not require supplements. For people with difficulty eating, multivitamins are recommended. Protein powder can be used, but it is not necessary.
Vegetables & Legumes
The B.B.G. diet places legumes and vegetables in the same category. This diet requires you to consume five portions of each food group daily. The guide suggests that you eat five servings of this food group daily.
Fruit
All fruits are allowed to be consumed on the B.B.G. diet. Juice can be enjoyed, but it must be fresh. Dried fruit has more sugar than fresh fruit. Fresher fruit is preferred over dried fruit. Two servings of fruit can be consumed per day.
Grains
You’re supposed to consume the most grains of all food groups. That’s six servings. The serving sizes of some food groups are smaller than others. A quarter cup of cooked rice can be considered one serving, and a half cup of cooked pasta is another. Whole-grain bread, cereal, or quick oats are also available.
Dairy and Nondairy Alternatives
Itsines’ B.B.G. meal plan received criticism for its excessive use of dairy products. Swapping dairy products for non-dairy options is possible, but Itsines recommends consuming 2.5 servings of yogurt and low-fat cheese daily.
Alternatives to Meat
The nutrition guide recommends 2.5 portions of lean meat, poultry, and fish. You can substitute animal products with tofu and legumes. You can also find more ideas and alternatives in the vegetarian version.
Healthy sources of fat
Itsines focuses on healthy oils. This guide distinguishes between fats that are good for your health and those that pose health risks. Avocado, olive oil, nuts, seeds, and avocado are all healthy fats.
Spices and herbs
Itsines suggests adding spices and herbs to make food more delicious. Itsines also provide a recipe for how to season rice or quinoa.
Many Fluids
Staying hydrated is an integral part of the B.B.G. Diet. The B.B.G. diet recommends drinking at least eight cups of water daily. Other beverages, such as herbal teas and coffee, are allowed. However, coffee should not be drunk excessively and should not contain any heavy cream.
Alcohol
The nutrition guide has a lot of education. One section explains Why Itsines thinks alcohol should be avoided or limited. Itsines claims that alcohol is high in calories and can hinder your progress towards your health goals.
Itsines does not recommend any amount of alcohol to her followers or clients. However, many experts in health argue that alcohol can still safely be consumed when it is part of a healthy diet. 2
Fast Food
Avoid fast food on this plan. Itsines also recommends that you avoid eating out. Take-out food is often more calorie-dense and can make determining what’s in your meal challenging. Although the nutrition guide suggests against ordering food, it offers suggestions for what you should call if you cannot avoid it.
Animal Fat
Animal fat is listed explicitly in the guide as an unhealthy source. Instead, lean animals are preferred.
Added Sugar
Check the ingredients list for added sugar before you buy packaged food. Although some recipes use brown sugar, the B.B.G. diet does not include white sugar. Refined sugar has many health risks, so Itsines suggests satisfying your sweet tooth by eating fruit and natural sweetness.
Fried and processed food
Deep-fried foods do not comply with the B.B.G. diet. Also, avoid processed foods such as pastries, muffins, and candy. These foods are often low in vitamins and minerals and will likely not help you achieve your health and fitness goals.