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kayla itsines diet and workout program

Kayla Itsines Diet


I have been getting a lot of requests to write a blog article about Kayla Itsines and her famous Kayla Itsines Diet.  This is a diet that has really grown in popularity in recent months and continues to have more and more faithful followers.  So, I thought it would be beneficial to write out a complete review of the Kayla Itsines diet and the recommendations I have for my readers as this will help you stick with the diet and hopefully see great results!

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With so many fad diets and unscientific recommendations floating around the internet these days, it can be difficult to figure out what works and what you should avoid.  I wanted to do an in-depth write up of what food Kayla Itsines eats on a daily basis and how you can incorporate these foods into your daily diet.

Before we jump into her daily diet, lets do a brief summary of who Kayle Itsines is.

Who Is Kayla Itsines?  And What is Her Daily Diet Like?

You may have heard the name Kayla Itsines recently, or have heard of someone at the gym talking about the Kayla Itsines diet program.  But if you don’t know who she is then don’t be alarmed!  Kayla has been growing more and more popular in recent years because of her huge social following.

Kayla Itsines is an Australian personal trainer and fitness social influencer who has over 11 million followers on her Instagram account.  She has gained extreme popularity recently after blowing up on social media as well as from creating workout programs on her website.

Kayla Itsines Diet – Daily Breakfast Recommendations

For breakfast Kayle Itsines likes to keep everything as simple as possible.  There’s no need to make things complicated!  Since she follows a keto diet, we want to start the day off with some healthy fats such as avocado or nuts, and some basic carbs to give our body the energy source it needs to get through the rest of the day.  Often times carbs will get a lot of slack if you are trying to lose weight, but if you are smart about your decisions then carbs can be beneficial for giving you the energy you need.

A Breakfast Example of The Kayla Itsines Diet 

Avocado & Toast With Poached Eggs

  • 2 slices of toasted rye bread
  • 1 large poached egg
  • ½ or 1 sliced tomato
  • 25 grams of sliced avocado
  • A glass of Organifi Red Juice

Kayla Itsines Diet – Daily Snack Recommendations

Kayla Itsines will typically eat two snacks throughout the day.  These can be used after her workouts or routinely throughout the day (but its typically a good idea to avoid eating too close to bedtime).  We want these snacks to be filled with fruits and vegetables to give our bodies the nutrients they need without consuming too many empty calories. These snacks are similar to the ones recommended by the Halki Diabetes Remedy team to help create a healthy body.

Two Snack Examples That Kayla Itsines Eats:

Strawberry Protein Smoothie

  • 1 scoop of vanilla protein powder
  • 160 grams of fresh strawberries
  • 150 grams of low-fat, low-calorie yogurt
  • 250mL of fat free milk (can also be coconut or almond milk)

Minted Yogurt, Celery, And Carrots

  • 100 grams of low-fat yogurt with chopped mint leaves
  • 1 large stalk of sliced celery
  • 1 small sliced carrot

Kayla Itsines Diet – Dinner & Lunch Recommendations

With lunch and dinner Kayla Itsines focuses largely on her protein intake.  But instead of only eating grilled chicken like many other diets seem to recommend, Kayle Itsines has been known to create a variety of different protein heavy meals that you can implement at home. 

A Lunch Example of The Kayla Itsines Diet 

Special Turkey Wrap

  • 80 grams of sliced & cooked turkey
  • ½ of a sliced tomato
  • ½ cup of sliced lettuce leaves
  • 50 grams of tzatziki
  • 1 wholemeal sandwich wrap
  • A cup of organic green tea.

A Dinner Example of The Kayla Itsines Diet

Orange & Beetroot Salad With Salmon

  • 100 grams of cooked salmon fillet
  • 1 complete orange
  • 90 grams of cooked brown rice
  • 10 grams of walnuts
  • 1 medium sized roasted beetroot
  • ¼ sliced red onion
  • 1 cup of rocket leaves
  • 1 tsp of red wine vinegar for the dressing

Starting The Kayla Itsines Diet

Whether you are an avid follower of Kayla Itsines or are new to hearing about her diet program, I believe that her daily eating routine can be implemented by most people who are hoping to lose weight and gain some lean muscle. 

You may have noticed that her diet features carbs in all of her major meals, which you may have read is bad.  But healthy carbs are one of the most important things for our bodies as this is the preferred source of energy that our bodies desperately need.  With the combination of healthy fats and protein you can expect to stay full throughout the whole day.

The importance of fruits and Vegetables

Many people struggle with having a sweet tooth at the end of the day and need some sugar to get rid of that craving.  And the way I have gotten over that was with fruit.  You can get some of the sweetest tastes in the world just by trying some fresh fruit.  And fruit will be able to provide you with a great source of vitamins, fiber, and potassium.  As is recommended in the Kayla Itsines Diet, I highly recommend putting fruit into a smoothie to make a juice with iron and other vitamins.

Along with fruit, vegetables make a great snack, but they should also be a huge part of your daily meals.  Vegetables provide you with vitamins, fiber, and even phytochemicals to help your body avoid sickness.  By increasing the amount of fruits and vegetables you will feel drastically better on a day to day basis.  Instead of consuming processed food like so many people around the world, you can eat healthier without having to give up delicious food.

If you are thinking about starting a new diet, or just want to live a healthier life, then I highly recommend the Kayla Itsines Diet. Some celebrities will utilize health supplements to see better results so we recommend reading ThermoFight X Reviews, RiduZone Reviews, and Modere Trim Reviews to see if this makes sense for you.

I recommend you check out our other health & fitness articles such as The Sara Sigmundsdottir Diet or all of our other articles on our Home Page.

slow carb diet results and before and after photo

Slow Carb Diet Results

The slow carb diet is something that has been talks about as one of the most realistic diets for the average person.  Many diets out there seem great on paper, but are nearly impossible to stick with because of how complicated and difficult they are to follow.  But if you are wondering if the slow carb diet works, then here are a handful of examples of slow carb diet results to prove to you how effective it can be.

Real People Slow Carb Diet Results

Often times when you hear about different diets or workout results, you will see faked pictures of actors that will give you a false sense of what results to expect.  However, I have decided to provide our viewers with as many real life results of the slow carb diet as possible because we believe it can be one of the best options for anyone struggling with their weight.

I really hope that this article can give you some inspiration to achieve the best version of yourself.  With another dedication, you can create a lifestyle that you are happy with.  I believe in you and I want to inspire you with all of these success stories and results with the slow carb diet.

Rachel's Results With The Slow Carb Diet

Rachel had always been a thin kid when she was younger, but during college and her first few years of adulthood is when she started to see a noticeable gain in weight.  A struggle that many other people deal with is when they aren't a teenager anymore and their metabolism starts to slow down.  Rachel had recently seen workout videos of Kayla Itsines, Sara Sigmundsdóttir, and Issa Rae and Rachel decided that she needed to make a change.  Thankfully she had a good friend that recommended the slow carb diet to her.

After reading as much information as possible about the slow carb diet and the results she could expect from the slow carb diet, she finally began her first day of her new weight loss diet.  And she loved the results!  Rachel said "I tried a few other diets in the past and they were difficult to stick with, but the slow carb diet was so easy to stick with and kept me full all day long!  I found it incredibly beneficial to only drink water, green tea, or Organifi red juice throughout the day instead of drinking soda or other sugary drinks ".

After two months of staying consistent with the slow carb diet, Rachel lost 25 pounds!  And even better, six months later she had kept the weight off!  

Women's Results With The Slow Carb Diet

Rachel isn't the only woman to have achieved great results from the slow carb diet. Below is a list of woman all over the world who have seen incredible results from the slow carb diet and have openly posted about their slow carb diet results.

Hannah has a similar story to Rachel, she struggled with her weight after her new job kept her in an office for most of the day.  She was used to eating fast food and not getting enough exercise, but she heard about the slow carb diet results online and decided to give it a try.

She thought it would be difficult to start a diet but Hannah says "I jumped into the slow carb diet on the first day and never looked back!  I recommend it to all my friends who are struggling with their weight.  You'll never realize how delicious healthy food can be until you try it!  I absolutely love making iron rich juices by juicing broccoli".

Hannah was able to lose 15 pounds in 5 week and is continuing to lose even more weight as we speak!

Men's Results With The Slow Carb Diet

The previous examples show how many women have been receiving great results with the slow carb diet, but there are men who are speaking out about their slow carb diet results.

Jason used to be an incredible high school athlete, but as he grew a little bit older he started to develop a beer gut.  And one day he had enough of it.  He heard about his friends slow carb diet results and he knew he had to try it.  And within 4 short months he was able to drop 70 pounds and keep it off!  

After struggling with his weight ever since he was a kid, Kevin knew he had to make a change with his lifestyle.  So he started the slow carb diet and he looks completely different!

Final Thoughts On The Slow Carb Diet

If you are looking to make drastic changes to your life, and to live your healthiest life possible, I highly recommend the slow carb diet.  If you are looking for more information and would like to see more of our blog articles you can check them out at our Home Page.

old school new body complete workout review

Old School New Body Review

Have you found it difficult to stay in tip top shape and keep your self fit as you grow older?  Is it difficult to find the free time to focus on building the body and lifestyle you have always dreamed of?  If any of this sounds familiar to you, then don't worry because you are not alone.  Millions of people around the world are struggling to stay fit and achieve the body that have always wanted as they get older and struggle with their busy schedule.  But is there something you can do to fix it?  With our Old School New Body Review we strive to get to the bottom of this.

Many people settle with the unrealistic mindset that their bodies will become weaker and weaker every day as they grow older.. But that doesn't have to be the case.  With the correct changes to your diet, lifestyle, and fitness routine you can maintain and build a healthier life than you ever had, no matter your age.  If you are ready to learn more about Old School New Body and our recommendation to living the healthiest life possible, continue to read on.

Old School New Body Review: A Complete Overview

old school new body complete workout review

If you have never heard of the Old School New Body workout routine, is can be summarized as a easy to follow resistance oriented workout that focuses on low weight usage so its gentle on your joints.  The resistance focused workouts promote lean muscle building, fat burning, and build healthy joints.  Which makes it a great workout program for anyone who is new to a complete workout program as well as anyone who is worried about their joint health from aging.  Consistent use of the Old School New Body workout routine has shown an increase in lean muscle growth as well as an improvement for health joints.

By using low to moderate resistance weight, this workout program is suitable for anyone, even people over the age of 60.  This means it is a great option for men as well as women of nearly any age or health level.  Often times there is a hesitation with older people to workout because of a fear of becoming "bulky".  However, this is an unrealistic fear, as the low resistance workouts are proven to promote lean muscle growth as well as promote a tone body.

Who Created The Old School New Body Program?

The Old School New Body workout program was developed by Steve and Becky Holman who are popular in the fitness world.  Steve is know for his contribution of Iron Man Magazine where he operates as the editor-in-chief and has been open about the exercises he supports as well as nutritional tips such as drinking Organifi red juice, making juices that are high in iron, and drinking green tea instead of coffee.  Iron Man Magazine is considered by many as one of the most respected finesses magazines available.  Becky has a proven track record of writing in-depth lifestyle and nutrition pieces that are great.  Some of these health and nutrition ideaologies are similar to those in the Keto Custom Plan as well as the Halki Diabetes Remedy programs. Their long experience in the health and fitness industry demonstrates their great understanding of the niche.  You are in great hands with Steve and Becky Holman.

What Exercises Are In The Old School New Body Program?

After reviewing the Old School New Body workout program we were able to find out how much emphasis is put on resistance training.  But why is resistance training important?  

Why Resistance Training Is Good For You:

  • Keeps your bones strong and less brittle as you grow older.
  • Has been proven to help you tone your body and lose excess fat your body may hold.
  • Help build a lean & fit body that can help lower your risk of common chronic diseases.
  • Helps you boost your metabolism levels which helps you burn more fat as your day goes on.
  • Helps the body produce it's natural anti-aging hormones which help you feel young as well as look younger.  This in combination with antioxidant drinks such as Organifi gold and juicing broccoli can make a huge difference on how you feel.

So by using the core resistance exercises inside the Old School New Body program, you can be sure to promote lean muscle growth as well as get rid of excess body fat.

Conclusion Of Our Old School New Body Review:

After going through all of the details of the Old School New Body program, we believe this program is a good straightforward program that is good for some but not for others.  If you think you will stay consistent with a simple and classic workout routine, then this is a good option for you.  They make it easy and simple to follow even if you are new to working out.

But if you would like something that is a little newer and provides videos that you can follow along, this may not be the workout program for you.  At the end of the day if you stay consistent with your workout routines and your diet, we believe you will begin to see results.

For more blog articles in a variety of different niches, please checkout the rest of our website: Rooted Mama Health