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Although slow and steady weight loss is more desirable, it is not uncommon for people to want to lose weight quickly. The 21 Day Fix is a weight loss and conditioning program f &
Although slow and steady weight loss is healthier, it is not uncommon for people to want to lose weight quickly.
The 21 Day Fix is a weight loss and fitness program that promises to melt up to 15 pounds (7 kg) in just three weeks.
This article tells you everything you need to know about the 21 Day Fix, including how to follow the program, what foods to eat, and whether this diet can safely help you reach your weight loss goals.
What is the 21-day solution?
21 Day Fix may be a weight loss program from Beachbody, a corporation that uses multi-level marketing to sell products to consumers.
The Beachbody Corporation also offers popular exercise guides (including P90X and Insanity), weight loss supplements (such as Shakeology), and other nutrition programs.
21 Day Fix is particularly popular with Beachbody enthusiasts, with thousands of testimonials and impressive “before and after” images touting its effectiveness.
Beachbody claims that 21 Day Fix followers will experience quick results and lose up to 15 pounds (7 kg) in three weeks.
The program includes an exercise guide and a portion-controlled meal program that includes:
Two exercise DVDs with six “easy to follow” workouts designed to “maximize fat loss.”
A 21-day portion system of seven color-coded containers.
The 21 Day Fix “Start Here” guide.
The 21 Day Fix eating plan.
A “3-Day Quick Fix” guide to use for the last three days of 21 Day Fix for mind-blowing “after” pictures.
24/7 online support.
Beachbody also offers additional fitness DVDs if consumers order through Beachbody Trainers who sell Beachbody products primarily through social media.
Summary: 21 Day Fix is a nutrition and fitness program that uses portion-controlled, color-coded packaging along with daily workouts to promote weight loss.
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How to follow
The Beachbody website offers a simple guide for those new to 21 Day Fix.
You can apply for the program through the Beachbody website or Team Beachbody coaches through social media.
After unpacking the 21 Day Fix guides, portion control containers, and exercise DVDs, dieters follow the steps listed in the quick start guide.
1. Follow your workouts
The 21 Day Fix comes with two DVDs that include six 30-minute workouts.
Top Fix: Resistance training targeting the upper body (chest, back, shoulders, arms, and abs).
Bottom Fix: A workout designed to “firm and tone the entire lower body while destroying fat and burning calories.”
Total Body Cardio Correction: A full-body cardio workout with weights to increase heart rate and burn calories.
Cardio Fix: A second cardio workout without weights.
Pilates Arrangement: A Pilates-based workout that aims to strengthen the abs and firm the thighs.
Yoga Correction: This is a yoga-based restorative exercise used to improve flexibility and balance.
The 21 Day Fix exercise calendar encourages dieters to complete at least one workout every day of the week.
2. Find your “container plan”
Before diving into the meal program, 21 Day Fix followers should calculate their own calorie needs.
In the getting started guide, a mathematical equation is provided to estimate overall caloric needs.
Multiply your current weight in pounds by 11. This number is your baseline calorie (basal metabolic rate, or BMR).
Add 400 (workout calorie burn) to your calorie baseline. The resulting number represents your caloric needs to maintain your weight.
Subtract 750 (the calorie deficit) from your calorie needs. This number is the calorie goal you should consume to lose weight, according to Beachbody.
The resulting calories determine the right plan for you and tell you how many servings from each color-coded container you can consume per day.
Each container is a different size and is intended to be used for a specific food group:
- Green container (one cup): Vegetables
- Purple container (one cup): Fruit
- Red container (3/4 cup): Protein sources
- Yellow container (1/2 cup): Carbohydrates
- Blue Container (1/3 cup): Healthy Fats
- Orange container (two tablespoons): Seeds and dressings
Dieters also are allowed two to 6 teaspoons of spread and oils, counting on their target calorie range.
There are four “container plans” with different target calorie ranges:
- Plan A: 1,200–1,499 calories
- Plan B: 1,500–1,799 calories
- Plan C: 1,800–2,099 calories
- Plan D: 2,100–2,300 calories
Based on your plan, you’re allowed the subsequent number of containers per day for the various color-coded categories:
Beachbody advises users to never consume less than 1,200 calories per day and to round up to 1,200 calories if their estimated daily needs fall below that number.
If the estimated caloric needs are more than 2,300, it is recommended to round to 2,300.
3. Plan-approved meals
After calculating how many servings from each food group can be consumed per day, 21 Day Fix followers aim to eat the recommended amount from each container per day.
The 21 Day Fix Kit comes with a tally sheet that makes it easy for followers to keep track of their daily packaging consumption.
The tally sheets provide six spaces for daily meals and snacks along with eight spaces in which dieters record their daily water intake.
The 21 Day Fix program recommends certain foods and recipes, but dieters ultimately decide which approved foods to eat by following the program.
The 21 Day Fix diet plan offers a low carbohydrate macronutrient distribution of approximately 40% carbohydrates, 30% protein, and 30% fat.
4. Track your progress
People who follow the 21 Day Fix program are encouraged to track their weight loss progress in different ways.
Before starting the program, it is suggested that you take a “before” photo.
Participants also use body measurements of the arms, chest, waist, hips, and thighs to measure how many inches are lost over the three weeks.
After completing the 21-day correction, the “before” images and measurements are compared to the “after” images and measurements to estimate overall progress.
Summary: The 21 Day Fix program involves calculating calorie needs, consuming portion-controlled meals, and completing daily workouts for 21 days.
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Food to eat
The 21 Day Fix program encourages healthy eating and emphasizes fresh produce, lean protein, and healthy fats.
The following are examples of foods to eat in 21 Day Fix:
Vegetables: Kale, watercress, collard greens, spinach, Brussels sprouts, broccoli, asparagus, beets, tomatoes, bell peppers, cauliflower, etc.
Fruits: Blueberries, blackberries, strawberries, pomegranate, guava, carambola, passion fruit, watermelon, melon, oranges, tangerines, apples, etc.
Carbohydrates: Sweet potatoes, bananas, quinoa, beans, lentils, edamame, cassava, peas, non-fat refried beans, brown rice, potatoes, buckwheat, amaranth, etc.
Proteins: Sardines (fresh or canned in water), chicken or turkey breast without skin, lean ground chicken or turkey (≥93% lean), fish (cod, salmon, tuna, catfish, tilapia, trout), whole eggs, whites egg, 1% Greek yogurt, Shakeology, tofu, etc.
Healthy Fats: Avocados, almonds, cashews, peanuts, pistachios, walnuts, walnuts, hummus, coconut milk, and cheeses (feta, goat, cotija, and parmesan).
Seeds and Dressings: Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Ground Flax Seeds, Olives, and 21 Day Fix Dressing Recipes.
Nut Butter and Oils: Extra Virgin Olive Oil, Extra Virgin Coconut Oil, Flaxseed Oil, Walnut Oil, Pumpkin Seed Oil, Nut Butter (peanut, almond, cashew, etc.), and Seed Butter ( pumpkin, sunflower, tahini).
Condiments and condiments: Lemon or lime juice, vinegar (cider, white wine, or red wine), mustard, herbs, spices (except salt), garlic, ginger, unsweetened hot sauce, flavor extracts, and seasoning mix recipes 21 Day Fix.
Approved Beverages: Water, fruit-infused water, soda water, coffee, green tea, and unsweetened ice tea.
Three times a week, dieters can replace a serving of carbohydrates with an approved treat, such as dried fruit, dark chocolate chips, or a cookie made from a 21 Day Fix recipe included in the package.
Summary: The diet encourages the consumption of only 21 Day-Fix approved foods, which include lean protein, vegetables, and healthy fats.
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Foods to avoid
Although the 21 Day Fix package does not tell dieters that certain foods are off-limits, it advises consuming only approved foods.
In general, the Beachbody organization discourages unhealthy foods like sugary drinks and emphasizes nutrient-dense foods for those who follow its nutrition programs, including 21 Day Fix.
When following Beachbody nutrition programs, the following are not recommended:
Added sugars: Sugary drinks, sweetened yogurts, sweets, baked goods, table sugar, etc.
Refined carbohydrates: white pasta, sugary cereals, white bread, bagels, white rice, corn chips, tortillas, etc.
Processed foods: Fast food, processed meats (hot dogs, cold cuts, bacon), packaged snacks, canned food packed in syrup, energy bars, etc.
Greasy and fried foods: Fried chicken, French fries, French fries, hamburgers, pizza, fried foods, etc.
Alcohol: Beer, wine, liquor, etc.
Summary: Added sugar, processed foods, refined carbohydrates, fried foods, and alcoholic beverages are strongly discouraged during the 21 Day Fix.
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Health benefits
There are several reasons why 21 Day Fix has gained such popularity among those looking for a quick way to lose weight.
It can help you lose weight
The 21 Day Fix meal plan suggests several proven practices to promote weight loss.
For example, research shows that the ablation of added sugars and processed foods are effective ways to lose body fat.
A review of 68 studies found that people who consumed added sugar and sugar-sweetened beverages were more likely to be overweight or obese compared to those who consumed low sugar.
Another study of more than 4,000 people showed that those who ate fast food more than three times a week were 33% more likely to be obese than those who did not eat this type of food.
Additionally, those following the 21 Day Fix are instructed to eat a diet rich in protein and fiber and to drink plenty of water, methods that have also been shown to be particularly powerful in promoting weight loss.
Supports healthy eating
The foods that stand out in the 21 Day Fix meal plan are healthy, nutrient-dense foods, including vegetables, complex carbohydrates, and lean protein.
The show urges participants to prepare meals at home and warns them not to rely on fast and unhealthy foods when on the go.
Color-coded packaging ensures that 21 Day Fix followers consume plenty of nutritious foods from each food group daily.
Unlike weight loss plans that recommend nutrient-poor, processed foods such as meal bars, frozen dinners, and low-calorie packaged snacks, 21 Day Fix promotes healthy, whole foods.
Containers teach portion control
Portion control is a problem that can thwart weight loss.
Using color-coded packaging is an easy way to control portions and can discourage dieters from overeating, which can help you lose weight.
An 18-month study in 197 overweight adults showed that the use of portion-controlled meals resulted in significant weight loss and better overall diet quality.
While this method can also be followed using measuring cups and spoons, portable containers are convenient and can motivate certain people to stay on the right track.
Exercise is part of the program
21 Day Fix comes with a three-week exercise program consisting of 30-minute workouts that focus on different areas of the body.
People who want to lose weight often do not understand the importance of physical activity when trying to lose weight and maintain that loss over time.
Since this program emphasizes the importance of daily exercise, followers are more likely to remain physically active after the three-week period ends.
Summary 21 Day Fix encourages exercise, healthy eating, and portion control, which is likely to promote weight loss.
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Possible downsides
Although following the 21 Day Fix can result in positive changes, such as weight loss and a greater sense of portion control, it does have some potential downsides.
The focus is on short-term weight loss
As the name indicates, 21 Day Fix focuses on a short-term period of three weeks.
In fact, you can lose weight while on the diet, but you will likely regain the weight lost during the program once it is over.
Any successful weight loss plan should focus on slow and consistent changes over time rather than losing fat quickly.
Beachbody Encourages Dieters to Buy Supplements for “Faster Results”
Within the Beachbody Eating Plan, dieters are encouraged to purchase Beachbody products such as Shakeology protein shakes and supplements, including the Energize pre-workout supplement and the Recover post-workout supplement.
Not only are these things expensive (a container of Recover costs $ 69.95), but no evidence taking them will maximize results.
The 21 Day Fix program costs $ 59.85, which may seem reasonable to some. However, if you add supplements and additional bonus workouts, the price starts to climb.
Maybe too restrictive for some
At the heart of the 21 Day Fix program is portion-controlled packaging.
While this can be an effective way to stop overeating, relying on containers and counting your intake can be too restrictive for some people.
Also, this is not a realistic way to eat long-term, and continually tracking your portions and food intake can lead to messy eating trends in some people.
Dieters determine their own caloric needs
A major flaw in the 21 Day Fix program is that dieters must calculate their own calorie needs.
Beachbody suggests an arbitrary 750 calorie deficit for everyone on the 21 Day Fix program, regardless of age, health, or gender.
Combined with daily workouts, denying 750 calories from your total intake will likely result in weight loss, but it may not be healthy.
For example, using the 21 Day Fix equation, a 145 pound (66 kg) person would only consume 1,245 calories during the program.
This is a meager amount, especially for an individual who has a lively job and does daily workouts, sometimes strenuous.
Eating too few calories while participating in more activity than you are used to could result in hypoglycemia (low blood sugar), mood swings, and an increased chance of bingeing.
Summary: The 21 Day Fix has a few downsides, including cost, potentially dangerous calorie restriction, and a focus on short-term weight loss rather than long-term lifestyle changes.
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The bottom line
The 21 Day Fix uses daily workouts and portion-controlled packaging to fuel weight loss.
Although this plan can help you lose weight and improve the quality of your diet, it also has drawbacks. The program focuses on short-term dramatic weight loss rather than long-term lifestyle changes and may be too restrictive for some.
While following the 21 Day Fix will likely result in weight loss, those seeking long-lasting results should focus on eating whole foods, practicing portion control, and increasing long-term physical activity. Thanks, for reading.
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