Vegan Bbg Diet: What To Eat And What Not To Eat

The BBG diet, or Bikini Body Guide, is a 12-week fitness program created by Kayla Itsines that includes a full-body workout and a diet plan. The diet plan includes a vegetarian option, but vegans can also follow the diet by eating a variety of fruits, vegetables, grains, nuts, and fortified foods or supplements to ensure they get the right nutrients. A vegan BBQ can include tofu, tempeh, vegetable skewers, grilled fruit, and vegetable foil packets.

Kayla Itsines' BBG diet and workout program

Australian trainer Kayla Itsines's Bikini Body Guide (BBG) is a 12-week workout program that also incorporates low-intensity steady-state cardio (LISS) and high-intensity interval training (HIIT). The BBG workouts consist of three resistance workouts per week, each consisting of four 7-minute circuits with a 30-second rest in between, and then a combination of LISS and HIIT cardio 2-4 times a week. The number and intensity of the workouts increase as the program progresses, but the entire workout can be completed in 30 minutes.

The BBG program also includes a meal plan, which consists of eating more whole, natural, and unprocessed foods, and less of the hidden sugars in things like salad dressings, cook-in sauces, dips, and marinades. The diet focuses on eating more whole foods and fewer processed foods, drinking lots of water, and practising portion control.

The BBG program is available as an ebook or through the Sweat app, which is cleverly designed to time your workouts for you. The program has received positive reviews for its convenience, effectiveness, and cost. However, some reviewers have noted that the workouts can be redundant and may not be suitable for individuals with sensitive joints or previous injuries.

Vegan sources of calcium and vitamin D

Calcium is needed to maintain healthy bones and teeth, and vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients work together to keep bones, teeth and muscles healthy.

Vegan Sources of Calcium

There are plenty of vegan sources of calcium, including:

• Green, leafy vegetables such as broccoli, cabbage and okra, but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
• Fortified unsweetened soya, pea and oat drinks
• Sesame seeds and tahini
• Bread (in the UK, calcium is added to white and brown flour by law)
• Dried fruit, such as raisins, prunes, figs and dried apricots

Vegan Sources of Vitamin D

Vitamin D is unique compared to other vitamins. Even though you can get it from various food sources, your body can also make it. When you expose your skin to sunlight, your body has the ability to convert cholesterol into vitamin D.

• Soy milk fortified with vitamin D
• Mushrooms exposed to ultraviolet light when growing
• Breakfast cereals and oatmeal fortified with vitamin D
• Fortified orange juice
• Fortified almond milk
• Fortified rice milk
• Sunshine

Vegan sources of iron

The BBG (Bikini Body Guide) is a 12-week fitness program created by Kayla Itsines, incorporating low-intensity steady-state cardio (LISS) and high-intensity interval training (HIIT). Itsines also offers a vegetarian HELP nutrition guide with vegan recipes.

Now, here's the information on vegan sources of iron:

Iron is an essential mineral for proper growth and development, and it's needed for blood production, heart health, respiratory functions, and immune function. It also plays a role in the synthesis of collagen, which is important for joint and skin health. While it's a common misconception that vegans are more likely to be iron deficient, this isn't true. In fact, vegans typically consume enough iron because their diet is often rich in vitamin C, which improves the absorption of non-heme iron.

Legumes

Legumes, including beans, peas, and lentils, are excellent sources of iron. For example, kidney beans contain 5.2 mg of iron per cup, soybeans contain 4.5 mg per cup, and lentils provide 6.6 mg of iron per cup.

Dark Green Leafy Vegetables

Dark green leafy vegetables, such as spinach and Swiss chard, are rich in iron. One cup of cooked spinach provides 6.4 mg of iron, while Swiss chard offers 4 mg per cup cooked.

Soy-based Products

Tofu and tempeh are common components of a vegan diet and offer good amounts of iron. Tofu has a higher iron content, with 6.6 mg per half-cup, while tempeh provides 4.5 mg of iron per cup.

Dried Fruits, Nuts, and Seeds

Nuts and seeds are great plant sources of iron. For example, pumpkin seeds offer 11.4 mg of iron per cup, while tahini provides 1.3 mg per 2 tablespoons. Dried fruits like mulberries are also good sources, with 8.5 mg of iron per cup.

Whole Grain Cereals and Breads

Whole grain cereals and breads can be good sources of iron, especially if they are iron-fortified. For example, some breakfast cereals like Cheerios can provide up to 100% of the recommended daily iron intake.

Blackstrap Molasses

Blackstrap molasses is an excellent source of non-heme iron, with 7.2 mg of iron in just 2 tablespoons. However, it's important to consume it in moderation due to its high sugar content.

Tips for Improving Iron Absorption

• Consume vitamin C-rich foods along with iron-rich plant foods, as vitamin C enhances iron absorption.
• Avoid drinking tea or coffee with meals, as these can reduce iron absorption.
• Use cast iron cookware, as this can transfer a small amount of iron to your food during cooking.

Vegan sources of vitamin B12

Vitamin B12 is an essential vitamin for everyone, but especially for vegans, who are at an increased risk of a vitamin B12 deficiency. Vitamin B12 is made by bacteria, and not by animals or plants. Since we wash the soil off our produce before eating it, the bacteria from the ground are washed off, and we can no longer get B12 from plant foods.

Vitamin B12 is found in animal products since the animals consume unsanitized water and food and are often supplemented with B12. However, vegans can still get their recommended daily amount of vitamin B12 through a few different sources.

Nutritional Yeast

Nutritional yeast is a popular choice for vegans. It is often fortified with vitamin B12 and has a rich, cheesy, nutty flavor. Nutritional yeast can be added to cooked meals or sprinkled on food and snacks. Just one tablespoon provides 2.4mcg of vitamin B12, which is 100% of the recommended daily intake.

Fortified Foods

Fortified foods are the most efficient and reliable food sources of vitamin B12. Fortified breakfast cereals, non-dairy milk, and plant-based meats are all great sources of vitamin B12. For example, one serving of Kellogg's All-Bran Original breakfast cereal contains 20% of the recommended daily vitamin B12 intake.

Yeast Spreads

Yeast spreads such as Marmite and Vegemite contain some vitamin B12, which is formed during its production process. One serving of Marmite spread contains 1.9mcg of vitamin B12, which equals 76% of the recommended daily intake.

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans. The vitamin B12 is made during the fermentation process. Half a cup of tempeh will provide up to 0.1mcg of vitamin B12, which is about 3% of the recommended daily intake.

Shiitake Mushrooms

Shiitake mushrooms are one of the few mushrooms that naturally contain vitamin B12. Consuming approximately 50 grams of dried shiitake mushrooms can provide you with the recommended daily amount of vitamin B12.

It is recommended that vegans supplement with vitamin B12, even if they have a reliable intake of B12-fortified foods, to ensure they are getting their recommended daily amount.

Vegan sources of omega-3 fatty acids

Omega-3 fatty acids are important for maintaining heart and brain health, as well as kidney function, eye health, and skin health. While the most well-known sources of omega-3 fatty acids are fish oil and fatty fish, there are several plant-based sources of omega-3s that are suitable for vegans.

Chia Seeds

Chia seeds are a great plant-based source of ALA omega-3 fatty acids. They are also rich in fibre and protein, and studies have found that they could decrease the risk of chronic disease when consumed as part of a healthy diet. Just one ounce (28 grams) of chia seeds far exceeds your daily recommended intake of omega-3 fatty acids, delivering a whopping 5,000 mg. You can add chia seeds to your diet by making a nutritious chia pudding or sprinkling them on top of salads, yogurts, or smoothies. Ground chia seeds can also be used as a vegan substitute for eggs.

Algal Oil

Algal oil is derived from algae and is one of the few vegan sources of both EPA and DHA. Studies have found that it is comparable to seafood in terms of its nutritional availability of EPA and DHA. Algal oil supplements typically provide 400–500 mg of combined DHA and EPA, and it is generally recommended to get 300–900 mg of combined DHA and EPA per day. Liquid forms of algal oil can also be added to drinks or smoothies.

Hemp Seeds

Hemp seeds are composed of about 30% oil and are a good source of omega-3s, as well as protein, magnesium, iron, and zinc. Studies have found that the omega-3s found in hemp seeds could benefit heart health by preventing the formation of blood clots and helping the heart recover after a heart attack. Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA. You can sprinkle hemp seeds on top of yogurt or mix them into a smoothie, or try making homemade hemp seed granola bars. Hemp seed oil, made by pressing hemp seeds, can also be consumed to provide a concentrated dose of omega-3 fatty acids.

Walnuts

Walnuts are loaded with healthy fats and ALA omega-3 fatty acids, and they are composed of about 65% fat by weight. Several studies have found that walnuts could help improve brain health as a result of their omega-3 content. Just one ounce (28 grams) of walnuts provides 2,570 mg of ALA, which can fulfill an entire day’s requirements of omega-3 fatty acids. You can add walnuts to your homemade granola or cereal, sprinkle them on top of yogurt, or simply snack on a handful to increase your ALA intake.

Flaxseed

Flaxseed is a nutritional powerhouse, providing a good amount of fiber, protein, magnesium, and manganese. It is also an excellent source of omega-3s and has been shown to have heart-healthy benefits, largely due to its omega-3 fatty acid content. Flaxseed and flaxseed oil have been found to reduce cholesterol in multiple studies. One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount. Flaxseed is easy to incorporate into your diet and can be used as an egg substitute in vegan baking. It also makes a perfect addition to cereal, oatmeal, soups, or salads.

Perilla Oil

Perilla oil is derived from perilla seeds and is often used in Korean cuisine as a condiment and cooking oil. It is a good source of omega-3 fatty acids, with ALA making up an estimated 64% of this seed oil. Each tablespoon (14 grams) of perilla oil contains nearly 9,000 mg of ALA omega-3 fatty acids. To maximize its health benefits, perilla oil should be used as a flavour enhancer or dressing, rather than a cooking oil, as it can oxidize and form harmful free radicals when heated. Perilla oil is also available in capsule form.

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