What Is the BBG Diet?

Kayla Itsines is a personal trainer and fitness celebrity from Australia. In 2014, Itsines and her former partner, Tobi Pearce, founded the Bikini Body Training Company and launched the 12-week Bikini Body Guide (BBG) workout.

The BBG workout was met with positive reception from Itsines' millions of loyal followers on social media. To maximize the BBG workout plan, Itsines created and published the BBG diet. The "Healthy Eating & Lifestyle Plan (H.E.L.P.)" is a 90-page nutrition guide that followers can purchase and download from the Itsines' website.

Followers of the BBG diet eat five meals a day that emphasize nutrition to achieve weight loss and improved health. There are very few restrictions on the BBG diet because Itsines believes in balance rather than deprivation.

What Can You Eat

Itsines created the workout program and accompanying nutrition guide specifically for women ages 16 to 25. The H.E.L.P. Nutrition Guide e-book contains all the information about the BBG diet in one place.

The guide provides recipes that include all the major food groups, but a vegetarian version was also released to accommodate meatless diets. It also contains information on foods to eat, foods to avoid, nutrition education, cooking tips, and a 14-day meal plan.

What You Need to Know

Followers of the BBG diet can expect to eat five times throughout the day. There are three main meals—breakfast, lunch, and dinner—and two snacks. It’s recommended that you space out your three main meals by 2.5 to 3 hours and consume plenty of fluids in between.

Since the BBG diet was designed for women ages 16 to 25, the serving sizes are specific to that demographic. However, the serving size information is based on the Australian Guide to Healthy Eating and other Australian government sources. Itsines recommends that women from other countries refer to their own government’s dietary guidelines for additional advice.

The BBG diet is commonly praised for its flexibility. The original guide isn’t designed with allergies or dietary restrictions (i.e. vegan, gluten-free, dairy-free, etc.), but the meals can easily be customized. The vegetarian version of the meal plan is more allergen-friendly than the original.

The H.E.L.P. Nutrition Guide is designed so that no supplements are required. However, a multivitamin is recommended for people who have difficulty meeting all of their food group requirements. Protein powder is also optional but is not required.

Vegetables and Legumes

The BBG diet puts vegetables and legumes in the same category. Followers of this diet are expected to have five servings of this food group per day. The guide mentions salads and stir fries as a good way to fill up on non-starchy vegetables, while canned beans and steamed potatoes can meet your requirement for starches.

Fruit

Any and all fruit is allowed on the BBG diet. You can enjoy fruit juice, but make sure it’s fresh. Fresh fruit is also preferred to dried fruit, which usually has added sugar. You can have two servings of fruit per day.

Grains

Out of all the food groups on this diet, you’re expected to eat the most servings of grains—six servings to be exact. However, the serving sizes are smaller than some of the other groups. For example, a quarter-cup of cooked rice is considered one serving of grains, while a half-cup of cooked pasta is another serving. You can also have whole-grain bread, cereal, and quick oats.

Dairy and Non-Dairy Alternatives

Some of the criticism Itsines’ received on her BBG meal plan is the abundance of recipes that use dairy products. While you can swap out dairy products for non-dairy alternatives, Itsines recommends 2.5 servings of yogurt, low-fat cheese, and low-fat milk per day.

Meat and Meat Alternatives

Like dairy, the nutrition guide recommends 2.5 servings of lean meat, poultry, fish, eggs, and alternatives. Followers can swap out animal products for tofu or legumes. The vegetarian version of the meal plan provides more suggestions and alternatives.

Healthy Sources of Fat

Itsines places a special emphasis on healthy fats. The guide differentiates between sources of fat that have health benefits from those that have health risks. Some healthy fats include avocado, nuts, seeds, and olive oil. 

Herbs and Spices

To make food more enjoyable, Itsines recommends adding herbs and spices. She also includes a recipe on how to season rice and quinoa.

Lots of Fluids

An important aspect of the BBG diet is staying hydrated. Itsines urges followers of this diet to consume at least eight cups of water per day. Other fluids, including herbal tea and coffee, are also allowed. Coffee should be consumed in moderation and without heavy cream, however.

Alcohol

There’s an extensive education section in the nutrition guide, and one section explains why Itsines believes that alcohol consumption should be limited or avoided altogether. According to Itsines, alcohol is high in calories and has side effects that can hinder the progress of your health goals.

While Itsines never recommends any quantity of alcohol to her clients or followers, many health experts argue that alcohol can still be consumed in moderation as part of a balanced diet.

Fast Food

Fast food should be avoided entirely on this plan. If possible, Itsines recommends avoiding restaurant food as well. Take-out is usually higher in calories and it can be difficult to know what’s actually in your meal. The nutrition guide recommends against ordering food, but offers some suggestions on what to order in case you can’t avoid it.

Animal Fat

In the guide, animal fat is explicitly listed as an unhealthy source of fat. Instead, lean animal products are recommended.

Added Sugar

When buying packaged food, check the ingredients list for added sugar. The BBG diet doesn’t include foods that contain white sugar, though some of the recipes call for brown sugar. Refined sugar is associated with many health risks, so Itsines recommends satisfying your sweet tooth with fruit and natural sweeteners.

Fried and Processed Food

Deep-fried foods are non-compliant with the BBG diet. Similarly, processed foods like pastries, muffins, candy, and so on should be avoided. These foods are usually low in vitamins and minerals, so they likely won’t help you get closer to achieving your health and fitness goals.

Sample Shopping List

Itsines advocates consuming a variety of nutrient-dense foods, which means there are many foods you can consume on the BBG diet. The following shopping list offers suggestions for getting started on the program. Note that this is not a definitive shopping list and you may find other foods that work better for you.

• Dark leafy greens (kale, spinach, arugula, Swiss chard, collard greens)
• Vegetables (broccoli, cauliflower, Brussels sprouts, eggplant, bell peppers, mushrooms, carrots)
• Fresh and frozen fruits (grapefruit, oranges, berries, bananas, apples, pineapple, avocados)
• Nuts and seeds (walnuts, almonds, chia seeds, flaxseeds)
• Whole grains (quinoa, brown rice, barley, amaranth, couscous)
• Bread (whole-grain, sourdough, pumpernickel)
• Legumes (black beans, pinto beans, lentils, chickpeas)
• Lean animal protein (bison, lean ground beef, chicken breast, turkey breast)
• Fresh or frozen fish (halibut, salmon, cod, snapper, shrimp, sardines)
• Low-fat dairy products (yogurt, feta, cottage cheese, milk)
• Eggs
• Olive oil

Sample Meal Plan

While Itsines’ e-book provides two weeks' worth of recipes and meal ideas, you can get creative with your meals as long as you consume the recommended servings of the five main food groups and adhere to the portion sizes, especially for whole grains.

Although you don't have to avoid any healthy food groups, it's a good idea to incorporate more plant-based meals into regular rotation. The following meal plan should give you a general sense of what a few days on the BBG diet could look like. Note that this meal plan is not all-inclusive, and if you do choose to follow this program there may be other meals that you prefer.

Day 1

• Breakfast: 1 Feta Omelet Roulade; 8 ounces orange juice
• A.M. Snack: 1/2 cup Greek yogurt topped with 1/4 cup mixed berries and 7 chopped walnuts
• Lunch: 1 cup Citrus, Kale, and Quinoa Salad; 1 cup Rainbow Vegetable Soup
• P.M. Snack: 1 sliced apple with a tablespoon of peanut butter
• Dinner: 1 cup Indian Potato and Lentil Stew; 1/2 cup cooked brown rice

Day 2

• Breakfast: 1 slice 5-Minute Avocado and Egg Toast
• A.M. Snack: 1 Antioxidant Berry Smoothie
• Lunch: 1 low-fat Tuna Wrap
• P.M. Snack: 1/4 cup Roasted Red Beet Hummus with 3 ounces carrot sticks
• Dinner: 1/2 cup Mediterranean Grilled Eggplant Salad; 1 cup Mediterranean Salad With Cauliflower Tabbouleh; 1–2 Grilled Chicken and Tomato Skewers

Day 3

• Breakfast: 1 Papaya Yogurt & Walnut Boat; 1 serving Simple Green Juice
• A.M. Snack: 1 Mango Banana Smoothie
• Lunch: 1 1/2 cups One-Pot Vegan Chili
• P.M. Snack: 1 Avocado Tuna Salad Crisp
• Dinner: 1 cup Southwest Quinoa Salad; 2 Portabella Mushroom Tacos

Pros and Cons

Pros

As with all diets, the BBG diet has its benefits and drawbacks.

Balanced Macronutrients

Many diets promote focusing on one core macronutrient. The keto diet, for example, is well-known for its emphasis on high-fat, low-carb meals. The BBG diet offers a balanced intake of all three macronutrients (protein, fat, and carbohydrates). It also includes the major food groups. Having a healthy relationship with food is important to Itsines, so she encourages her followers to eat a well-rounded diet.

Vegetarian- and Allergen-friendly

By default, the BBG diet isn’t plant-based or allergen-free. However, the nutrition guide offers many substitutions and alternatives to foods that some people may not consume. For example, meat can be swapped for tofu or beans. Another example is swapping cow’s milk for almond milk. There are also alternatives for people who cannot eat gluten.

Large Variety of Compliant Foods

If you were to make a list of every single food allowed on the BBG diet, it would be extremely long. Because there are so many foods to choose from, the diet is fairly easy to adhere to.

Cons

Despite its advantages, the BBG diet does have some drawbacks to consider. Review the pros and cons to help inform your decision about trying this plan.

Designed for Women Ages 16 to 25

The BBG diet isn’t for everyone. Itsines’ followers are usually younger women. Therefore, it made sense to her to design the nutrition guide with that demographic in mind. However, this excludes the majority of the population, including men, non-binary individuals, and women over 25. 

Relies on Australian Serving Sizes

The meal plan specifically relies on serving sizes recommended by the Australian government. It can be difficult to know how many servings you’re consuming without diligent planning and tracking. Some of the serving sizes may also be too much or too little depending on your dietary needs.

Not Reviewed by a Health Professional

The BBG materials were co-created by Itsines and Pearce. Both studied personal training, but neither are registered dietitians. All advice given in the BBG diet comes from Itsines' personal experience. However, her recommendations seem aligned with Australian government dietary guidelines.

Is the BBG Diet a Healthy Choice for You?

The BBG diet is based on Itsines’ personal diet and experience as well as what she recommends for people following her BBG workout plan. The BBG diet is balanced and varied and aims to improve overall health and encourage followers to reach their fitness goals.

Because the diet originated in Australia, Itsines recommends that her international followers refer to their government’s dietary guidelines. In the U.S., that means comparing the BBG diet to the U.S. Department of Agriculture's 2020-2025 Dietary Guidelines for Americans. 

For instance, USDA guidelines divide the nutritional goals for women around this age range into separate categories: females aged 14-18 and females aged 19-30. Per USDA recommendations, people in the younger group requires less protein and fiber. However, they require more fat, calcium, magnesium, and phosphorus.

Since the BBG meal plan is tailored for weight loss, Itsines recommends subtracting 500 calories from your daily maintenance calories. She says the average woman in her age range requires approximately 2,100 calories to maintain. To lose weight, this would put her followers at 1,600 daily calories.

The USDA also recommends a reduction of 500 calories per day for weight loss. However, federal guidelines indicate that this number can vary based on an individual's age, sex, weight, height, and level of physical activity. Use this calculator to determine your own calorie needs.

Health Benefits

The BBG diet is well-balanced and should meet the nutritional needs of most people. Followers of this plan will likely lose weight, since healthy, whole foods combined with regular exercise are encouraged. Since the plan is aimed at a younger demographic, it may also help to promote healthy habits that prevent weight gain, obesity, and other health conditions later in life.

Health Risks

While there are no common health risks associated with the BBG diet, some people may be susceptible to nutritional deficiencies if they're not getting enough calories. While the BBG diet's calorie requirements are similar to the USDA's recommendations, remember there is no one-size-fits-all calorie recommendation.

In addition, the BBG diet may not be a suitable plan for those who have had or are at risk for developing an eating disorder. The name of the diet implies that a "bikini body" is something to strive for. Given that Itsines' target audience is younger, some followers may develop body image issues and an unhealthy relationship with food.

A Word From Verywell

The BBG diet has been well-received by Itsines’ followers due to its non-restrictive nature and the strong sense of community she's fostered on social media. If you’re looking for a sustainable diet with a support system, the BBG diet may be a good option.

Overall, the BBG plan encourages healthy habits like balanced eating, regular exercise, getting plenty of sleep, and drinking enough water. These are all factors that align with a healthy lifestyle. However, not everyone needs to achieve a "bikini body" in order to be active and healthy.

Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.