I follow a diet plan that really works for me, so I was curious to check out the Kayla Itsines Bikini Body Guide diet plan. You never know. Maybe I’m missing something from the bikini body guide pdf. What I found was not quite what I expected.
The Bikini Diet Plan Itself
The actual plan did not come as much of a surprise. If you’ve read any women’s fitness magazine in the 21st century, you know the drill by now. Sing it with me if you know the words:
- lean meats/proteins
- complex carbs/whole grains
- fruits and veggies
- good-for-you fats
Marketing materials have described the meal plan as featuring five meals a day, but that’s an exaggeration. What you really get is three meals a day and two snacks. Kayla suggests spacing out your meals (snacks included) so you’re eating every three or so hours. That way you don’t get too hungry, to the point where you do something like binge on junk food. That’s all good stuff.
What’s Not Good?
I’m so glad you asked. First of all, there is way too much emphasis on low-fat foods. This is strange, because there doesn’t seem to be the same kind of emphasis when she talks about food on her blog. However, we’re reviewing the diet plan that comes with the Kayla Itsines Bikini Body Guide, so we’ll stick to talking about that and not about her workouts.
Why is low-fat a problem? It’s an issue because when they take the fat out of food, do you know what they replace it with? In most cases, it’s a ton of sugar. So when she recommends something like low-fat or non-fat yogurt, you could be getting 33 grams of sugar in one serving. (That’s a lot.) She also recommends low-fat salad dressings, which again, are full of sugar. And speaking of sugar, if you prefer to eschew carbs, you’re going to find no support here.
Sugar isn’t the only problem, though. She also recommends margarine, which is no substitute for butter in my book. You may be wondering, but isn’t margarine healthier? It could be, depending on the margarine. However, if you’re referring to heart health, no less an authority than Harvard Medical School says that “the butter-versus-margarine issue is really a false one.” No less an authority than me says eat butter if you want to.
I also have an issue with some of the other advice. It’s just outdated. An example would be the old saw about drinking eight cups of water a day. Nowadays, most experts say that’s probably the minimum you should be drinking, not the goal. You can find a calculator online to figure out how much is recommended for your gender and size.
Gosh, Is There Anything Good in There?
Now that I’ve gotten that out of that way, there is some good advice in the book. She gives good suggestions about what to do when you go out to eat. That can be a big pitfall for people trying to eat well, so it’s nice that she includes tips.
Another piece of good advice is regarding supplements. Some diet plans, including other bikini body plans, recommend them. The truth is, though, that you don’t really need supplements unless your diet is lacking in a particular nutrient. On a diet like hers, which is pretty well-balanced, you shouldn’t be lacking.
Speaking of supplements, other programs out there may also offer diet pills and pretend like they’re supplements or fat burners. That’s a really good thing about Kayla Itsines—she stays well away from snake oil like that.
The Final Word
Overall, the Kayla Itsines Bikini Body Guide diet plan isn’t too bad. There are some things I found objectionable and some advice is a little outdated, but for the most part, it’s a solid plan.