The Bikini Body 28-Day Healthy Eating & Lifestyle Guide: 200 Recipes and Weekly Menus to Kick Start Your Journey

The Bikini Body 28-Day Healthy Eating & Lifestyle Guide: 200 Recipes and Weekly Menus to Kick Start Your Journey

by Kayla Itsines
The Bikini Body 28-Day Healthy Eating & Lifestyle Guide: 200 Recipes and Weekly Menus to Kick Start Your Journey

The Bikini Body 28-Day Healthy Eating & Lifestyle Guide: 200 Recipes and Weekly Menus to Kick Start Your Journey

by Kayla Itsines

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Overview

Kayla Itsines Bikini Body Guide 28-minute workouts are energetic, high-intensity, plyometric training sessions that help women achieve healthy, strong bodies. Itsines’ Sweat with Kayla app is the best selling fitness app in the world for a reason.

The Bikini Body 28-Day Healthy Eating&Lifestyle Guide is full of Kayla’s meal plans, recipes, and motivating information to help you live a healthy and balanced lifestyle. Kayla makes exercising and healthy eating achievable and fun.

The Bikini Body 28-Day Healthy Eating&Lifestyle Guide features:

- Kayla’s advice for a nutritious and sustainable diet
- Over 200 recipes such as:

Berry-Nana Smoothie Bowl
Strawberries, Ricotta&Nutella Drizzle on Toast
Peachy Keen Smoothie
Super Green Baked Eggs
Fruit Salad with Chia Seed Dressing
Quinoa&Roast Vegetable Salad
Moroccan Chicken Salad
Asian Noodle Salad
Stuffed Sweet Potato
Chicken Paella
Pad Thai with Chicken
Zucchini Pasta Bolognese

- 7-Day access to the Sweat with Kayla app
- A 28-Day workout plan that has all the moves to accompany Kayla’s meal plan

The Bikini Body 28-Day Healthy Eating&Lifestyle Guide is the ultimate tool to help you achieve your health and fitness goals.


Product Details

ISBN-13: 9781250121486
Publisher: St. Martin's Publishing Group
Publication date: 12/27/2016
Sold by: Macmillan
Format: eBook
Pages: 256
File size: 67 MB
Note: This product may take a few minutes to download.

About the Author

KAYLA ITSINES is a personal trainer and global fitness phenomenon. She has created the world’s largest and most supportive online female fitness community, the successful BBG and BBG Stronger Workout and Eating Guides, all hosted in the renowned womens fitness app, Sweat. Kayla was recently named the world’s number one fitness influencer by Forbes Magazine. She lives with her partner Tobi Pearce in Adelaide, Australia.

Read an Excerpt

The Bikini Body 28-Day Healthy Eating & Lifestyle Guide


By Kayla Itsines, Anthony Calvert, Jeremy Simons

St. Martin's Press

Copyright © 2016 Kayla Itsines
All rights reserved.
ISBN: 978-1-250-12148-6



CHAPTER 1

PART 1: UNDERSTANDING THE 28-DAY MEAL PLAN

WHY EDUCATION IS IMPORTANT MY MEAL PLANS HEALTHY EATING & LIFESTYLE COOKING TIPS & TRICKS


WHY EDUCATION IS IMPORTANT

I personally think that the most important thing to have when embarking on your healthy lifestyle journey is a sound education that is relevant to your goals.

Consider this: if you are a first-year mechanical apprentice and you pop a tyre on a car, you'll have the knowledge to fix it. Unfortunately, this is not always the case with your body! For example, if you've never lifted weights above your head before, and you lean too far back when doing an overhead press, you could badly hurt your shoulder and it could take months to heal. Similarly, if you eat too many or not enough calories, or food that lacks nutritional variety, you could end up deficient in a particular nutrient and potentially experience hormonal, weight, or digestive problems. Without sounding too scary, the potential damage done to your body can be long term, and sometimes irreversible.

I understand that many of us learn best from our mistakes, but I think that with the amount of information available to us today and how easy it is to access, people can educate themselves before beginning any new journey to avoid basic mistakes.

In saying that, it is important to understand that there are many different views about what constitutes "good health," such as what you should and shouldn't eat, the type of training that you should do, and at what times of the day, and so on. In today's society, social media and clever marketing have led to a saturation of health advice: it is everywhere! And I believe this has severely damaged the general quality of the advice. So rather than taking as gospel what's written by a journalist in a magazine or on a website, it is important that you do your research. And I'm not talking about a simple Google search — I mean reading books and articles by reputable authors, chatting to individuals experienced in the area, and much more. Together, this research can help you make an educated decision when it comes to determining what is factually correct and what is not, and ultimately what goes into your body.

In addition to understanding the facts, it is important to recognise which of these facts are relevant to you. We are all individual — there are no two people alike. Factors such as your lifestyle, genetic makeup, and goals will have a significant impact on what works best for you. While it is great to have role models and people who inspire you, when it comes to making decisions about health and fitness, it is important that you recognise whether or not your lifestyle and goals are aligned with theirs and their knowledge base.

Knowledge is such a powerful tool, and it can lead to growth in all aspects of our lives. Be aware of what you read and absorb, and look at it objectively. Understand your own body and your lifestyle and use what you read to complement this. It is all about using the tools you have to inform yourself and make the right decisions based on your personal choices.

So, if there's a healthy food you really can't stand or an exercise that doesn't work for you, making an educated decision to choose an alternative can create more flexibility and make sticking to your goal easier. For example, I love mango, but Tobi hates it! Even if mango was going to make Tobi a little healthier, I would recommend he find an alternative that he enjoys, such as an apple, as the result will likely be the same. Having an understanding of basic nutrition principles means you can make simple decisions like these on your own, which in turn leads to a happier, healthier, and more flexible lifestyle.


THE IMPORTANCE OF GOOD NUTRITION

What is good nutrition?

Good nutrition can simply be understood as balanced nutrition. This means you are getting a balanced range of vitamins and minerals, and that you're consuming enough energy from food to accommodate your lifestyle. This balance comes from consuming a wide variety of healthy foods from all six food groups (see here for detailed information on food groups).

The method I use advocates a healthy, balanced diet by consuming these food groups in the amounts recommended by the Australian Guide to Healthy Eating (AGHE; eatforhealth.gov.au). My weekly meal plans and variations are based around this approach, allowing you to eat a delicious range of foods knowing that you are comfortably meeting your energy and nutrient requirements.


What is malnourishment?

Malnourishment is a set of health problems that can be caused by a diet that contains too much or not enough of a particular nutrient or nutrients. It is important to understand that there are many different types and possible causes of malnourishment and it is not just experienced by people living in developing countries. For example, someone might have a medical issue where their digestive system is unable to absorb nutrients properly (such as celiac disease, see here). People living in remote areas may not have access to fresh foods that others do by living in the city. Or people might simply choose to rely on highly processed, packaged foods rather than eating whole foods.

While it may not be possible to change your genetics or where you live, you usually do have a choice when it comes to the foods you eat. Yes, processed and packaged foods might provide you with energy, but over time, it is unlikely that they will be able to provide you with all the nutrients you need and in the right amounts. As I mentioned earlier, all of the food groups provide us with their own unique set of nutrients and it is important that we eat foods from all food groups (and in the right amounts) to avoid deficiency and


ENERGY REQUIREMENTS & FAT-LOSS FACTS

Why do we need energy?

In the same way that a car needs petrol, our bodies need energy in the form of calories to fuel everything that we do, whether it be sleeping, walking, or lifting weights.


Where do we get energy?

As well as providing our body with a number of nutrients, food also provides us with energy. The amount of energy found in food can be measured in either calories or kilojoules.

FACT: 1 CALORIE = 4.2 KILOJOULES


How much energy do we need?

The number of calories we need each day depends on several things, such as our age, height, weight, gender, how physically active we are, and our health and fitness goals.


SEE HERE FOR MORE INFORMATION ON WHERE OUR ENERGY COMES FROM.

How does energy intake influence our weight?

The effects of energy intake on body weight can be understood using the simple "calories in–calories out" concept. "Calories in" refers to all the energy that we receive from food each day, whereas "calories out" is the energy that is used by the body to fuel basic functions such as breathing and blinking, as well as physical activity.

Now, imagine that both "calories in" and "calories out" are sitting on a seesaw, as shown here.

When we eat the same number of calories that we burn (calories in = calories out), the seesaw will remain balanced. This is called neutral energy balance and generally means our weight will remain the same.

When we eat a lot more calories than we burn (calories in > calories out), then the seesaw becomes unbalanced. This creates positive energy balance, and as a result the excess energy received from food can be stored within the body for use later and may result in weight or fat gain.

Eating fewer calories than we burn (calories in < calories out) will also cause the seesaw to become unbalanced, but in the other direction. This is called negative energy balance and can potentially result in weight or fat loss.

This highlights the importance of regulating both "calories in" and "calories out" to help achieve the energy balance (neutral, positive, or negative) best suited to your health and fitness goals. For example, if your goal is to maintain your weight (meaning that your weight is neither increasing or decreasing significantly), then you may get best results by consuming around the same number of calories that you burn. Alternatively, if your goal is to lose weight or fat, then you may need to burn more calories than you consume.


How do I achieve the right energy balance for fat or weight loss?

Generally speaking, women aged between 16 and 25 who do a moderate amount of exercise and weigh 121 pounds or more need to eat approximately 2100 calories per day in order to maintain their weight. This is called the maintenance requirement.

Eating fewer calories than we use creates a calorie deficit, meaning the body has to burn existing energy stores (usually fat) to meet its energy needs. Of course, weight/fat loss is quite a complex process and can be influenced by many other variables, but in general if you consume around 500 calories less than your maintenance requirement, and do a moderate amount of exercise, you can expect a 1 pound weight (or fat) loss per week. This is because 1 pound of human fat is equivalent to approximately 3500 calories. So, seven days of a 500-calorie deficit will result in a weekly deficit of 3500 calories. For this reason, the meal plans that I have provided for healthy weight loss are based on a daily calorie intake of approximately 1600–1800 calories.

One of the best ways to work out your recommended energy intake is to determine your basal metabolic rate or BMR. Without getting too technical, BMR is defined as the minimum amount of energy that your body needs in order to keep functioning if you are inactive, for example lying in bed all day. The reason this is important is that it allows us to calculate what increase or decrease in calories is appropriate to create a deliberate change in body weight.

After a lot of study, scientists created a formula that can approximate your BMR using personal information such as gender, weight, height, and physical activity level. A very common example used by most nutritionists and dietitians is the Harris–Benedict equation, which is the method I have used to determine the energy intake of my meal plans.

In simple terms, if you consume 1600 calories a day but burn 2100, your body needs to source energy in order to bridge this 500-calorie gap. This will generally come from energy stores that already exist in your body, such as fat.

As I mentioned earlier, our bodies require energy to fuel all of our body's functions. So even if your goal is to lose weight or fat, it is important to provide your body with enough food for it to function at its best and to meet all of your nutrient requirements.


FAQ

Q IF I EAT LESS AND TRAIN MORE, WILL I LOSE WEIGHT?

A It is a common misconception that if you eat less and train more you will be able to lose weight or fat faster. However, if you do not provide your body with the energy and nutrients it needs, then it may begin to direct these things to some processes at the expense of others. This can result in fatigue, an impaired immune system, and reduced hormone activity, which may actually make it harder for your body to lose weight or fat. Being fit and healthy long term requires a permanent lifestyle change, which includes a healthy balance of good nutrition and training.


What is the difference between weight loss and fat loss?

It is important to understand that your weight is dynamic, not static. This means that you can jump on the scales first thing in the morning, in the middle of the day, and again at night and see three slightly different weight values. These small fluctuations can be caused by how much water you have had to drink, the foods you have eaten, and going to the bathroom — they are not a reflection of your eating and exercise habits that day.

When my clients are embarking on a new health and fitness journey, I always tell them not to get caught up with the number on the scales. This is because scales cannot distinguish between different masses in your body, such as water, muscle, and fat. For example, if the scales are showing that you have lost a pound, it is possible that this is from a combination of body masses. And as we know, our weight can also fluctuate slightly throughout the day.


THE WAY YOU FEEL WILL ALWAYS BE MORE IMPORTANT THAN THE NUMBER ON THE SCALES.

Fat loss, on the other hand, generally leads to better muscle definition and tone. You've probably heard the phrase "muscle weighs more than fat," but it is important to understand that while muscle may be heavier than fat, it also takes up less space within the body. This explains why many girls begin to see noticeable changes in the mirror, but their weight on the scales is the same or even a little bit higher as a result of their training.


FAQ

Q I HAVE LOW ENERGY THROUGHOUT THE DAY. WHAT SHOULD I DO?

A If you maintain a healthy lifestyle, which includes eating foods from all of the food groups, exercising regularly, distributing your macronutrients throughout the day, including complex carbohydrates, drinking lots of water, and getting enough sleep, then your energy levels should be excellent. Depending on your health goals and lifestyle, some people may find that the recommendations within the meal plan may not be enough to meet their needs. If this is the case, I recommend increasing your food intake in small increments until you feel these needs are met. This can be as simple as adding extra servings of vegetables and/or protein to your meals. Do bear in mind that low energy levels can be caused by a number of factors. So if you are following all of these guidelines and are still feeling tired, then I recommend that you consult a health professional to investigate further.

The key is to listen to your body and adjust your diet accordingly.


MACRONUTRIENTS

What are macronutrients?

The term macro means large, and macronutrients are nutrients our bodies need in large amounts.

Carbohydrates, protein, and fats are the three macronutrients we cannot live without. We need to consume these every day in large amounts in order to stay alive and healthy.


If weight or fat loss is your health goal, you need to recognise that many of the diets we see advertised (for example, very low-carb or very low-fat diets) may not be the healthiest option for you. Each of these macronutrients plays an important role in the overall functioning of our body, therefore restricting one or more of these can have a number of negative effects, including fatigue and illness. This is particularly common for girls who follow extreme or "fad" diets. Although these diets may cause you to lose weight to begin with, this is not always sustainable (or enjoyable!) in the long term. In my experience, girls who follow these types of diets often end up giving up and eventually regain a lot (if not all) of the weight that they previously lost.


Why are they important?

Carbohydrates, protein, and fats provide our bodies with the building blocks we need for growth, metabolism, and body function. They also provide us with energy. However, it is important to note that each provides us with slightly different amounts of energy.

1 gram of carbohydrate provides 4 calories (17 kJ)
1 gram of protein provides 4 calories (17 kJ)
1 gram of fat provides 9 calories (38 kJ)

Each macronutrient has different effects on satiety (the feeling of "fullness" we get after a meal that causes us to stop eating). Simply speaking, protein has the strongest effect on satiety, followed by carbohydrates and fats respectively. In other words, protein makes you feel more full.

Both of these things are important to bear in mind if you want to lose weight or fat. For example, at 9 calories per gram, along with their lower effects on satiety, fats (such as peanut butter) can be easy to eat in excessive amounts. This may result in us eating more calories than we need without even realising it, and can potentially result in weight gain. We still need fats in our diet, but it is important to distinguish between "good" and "bad" fats, and to determine what an appropriate intake is. See here for more on this.

It is essential for us to understand how each of these three macronutrients is used by the body and how eating too much of any one of them can cause health problems.


CARBOHYDRATES

What are carbohydrates?

Carbohydrates are vital because they provide us with the most essential nutrient for our survival — glucose. Glucose is the preferred source of energy for our brain and muscles. Therefore, very low intakes of carbohydrates may mean that we are not able to think properly or our muscles may not work at full strength. In my opinion, most "low carb" diets are not designed to help us lose weight healthily and, most importantly, to maintain this weight loss long term.

The best sources of carbohydrates are grain-based foods such as bread, oats, muesli, rice, and quinoa, particularly whole wheat or wholegrain versions. This is because they are broken down slowly by the body and provide us with long-lasting energy. Other sources of carbohydrates include fruits, vegetables, legumes, and low-fat dairy foods. Foods rich in carbohydrates also contain generous quantities of other essential vitamins and minerals.


(Continues...)

Excerpted from The Bikini Body 28-Day Healthy Eating & Lifestyle Guide by Kayla Itsines, Anthony Calvert, Jeremy Simons. Copyright © 2016 Kayla Itsines. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Who am I?
Becoming healthy, confident,&strong

PART ONE
Understanding the 28-Day Meal Plan

PART TWO
Recipes for the 28-Day Meal Plan

PART THREE
Swap-Out Recipes

Food group sample serving sizes
Uncooked to cooked food weights
28-day beginner workout guide
Thank you
Index

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