Although slow weight loss is the healthiest approach, in reality, it's not uncommon for many people to want to lose weight quickly. The 21-Day Fix is a weight loss and exercise program that promises to help individuals lose up to 15 pounds (7 kg) in just three weeks.
1. What is the 21-Day Fix Program?
The 21-Day Fix is a weight loss program offered by Beachbody, a company that uses multi-level marketing to sell products to consumers. Beachbody also provides popular fitness guides (including P90X and Insanity), weight loss coaching, and other nutrition programs. The 21-Day Fix program is especially popular among Beachbody enthusiasts, with thousands of testimonials and impressive before-and-after photos showcasing the program’s effectiveness. Beachbody claims that people who follow the 21-Day Fix will see fast results and lose up to 15 pounds (7 kg) in three weeks. The program includes a workout guide and a diet control plan.
2. How It Works
The Beachbody website provides a simple guide for newcomers to the program. Customers can order the program package through the Beachbody website or through a Team Beachbody coach via social media.
2.1. Workouts
The 21-Day Fix program includes two DVDs featuring six 30-minute workouts:
- Upper Fix: A resistance training workout targeting the upper body (chest, back, shoulders, arms, and abs).
- Lower Fix: A workout designed to tone the lower body, helping burn fat and calories.
- Total Body Cardio Fix: A full-body cardio workout with weights to raise the heart rate and burn calories.
- Cardio Fix: A cardio workout without weights.
- Pilates Fix: A Pilates-based workout focusing on core strength and toning the thighs.
- Yoga Fix: A yoga workout to improve flexibility and balance.
The 21-Day Fix workout schedule encourages users to complete at least one workout every day of the week.
2.2. Nutrition
In the introductory guide, a mathematical formula is provided to estimate each customer’s total calorie needs by multiplying their current weight in pounds by 11. This number represents the calorie base (resting metabolic rate or BMR). Adding 400 calories (for exercise) represents the total calorie need to maintain weight.
Then, 750 calories (deficit) are subtracted from the total, which provides the target calorie intake needed for weight loss according to Beachbody’s program.
This calculation helps determine a suitable plan and shows users how many servings of each color-coded food container they can consume each day.
Each food container is sized differently and is used for a specific food group, such as:
- Green container (1 cup): Vegetables
- Purple container (1 cup): Fruits
- Red container (3/4 cup): Protein sources
- Yellow container (1/2 cup): Carbs
- Blue container (1/3 cup): Healthy fats
- Orange container (2 tbsp): Seeds and dressings
Users are also allowed to consume between two to six teaspoons of nut butter and oils, depending on the plan package and customer goals.
2.3. Process Tracking
Those who follow the 21-Day Fix are encouraged to track their weight loss progress in various ways. Before starting the program, users are advised to take "before" pictures. Participants also measure body parts such as arms, chest, waist, hips, and thighs to assess how many inches have been lost after three weeks. After completing the program, "before" images and measurements are compared to "after" images and measurements to estimate total progress.
3. Foods to Eat During the 21 Days
The 21-Day Fix encourages healthy eating, emphasizing fresh produce, lean protein, and healthy fats.
Examples of foods to eat on the 21-Day Fix include:
- Vegetables: Kale, watercress, spinach, Brussels sprouts, broccoli, asparagus, beets, tomatoes, peppers, cauliflower
- Fruits: Blueberries, raspberries, strawberries, pomegranate, guava, starfruit, watermelon, cantaloupe, oranges, mandarins, apples
- Carbs: Sweet potatoes, bananas, quinoa, beans, lentils, cassava, peas, fat-free refried beans, brown rice, potatoes, buckwheat
- Proteins: Sardines (fresh or canned), skinless chicken or turkey breast, lean chicken or turkey (≥93% lean), fish (cod, salmon, tuna, catfish, tilapia, trout), egg whites, 1% fat Greek yogurt, tofu
- Healthy Fats: Avocado, almonds, cashews, peanuts, macadamia nuts, walnuts, pecans, coconut milk, and cheeses (feta, goat, cotija, and parmesan)
- Nuts and Seeds: Pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, olives
- Oils and Nut Butters: Extra virgin olive oil, virgin coconut oil, flaxseed oil, walnut oil, pumpkin seed oil, nut butters (peanut, almond, cashew, etc.)
- Spices: Lemon or lime, vinegar (apple cider, white wine, or red wine), mustard, herbs, spices (except salt), garlic, ginger
- Drinks: Sparkling water, fruit juices, coffee, green tea, and unsweetened iced tea
4. Foods to Avoid
In general, Beachbody advises against unhealthy foods such as sugary drinks and emphasizes nutrient-rich foods for those following their nutrition plan.
The following foods are not recommended while following the Beachbody nutrition programs:
- Sugary drinks, sweetened yogurt, candy, pastries, sugar
- Refined carbs: pasta, sugary cereals, white bread, sandwich buns, white rice, chips, corn chips
- Processed foods: fast food, processed meats (sausages, deli meats, bacon), packaged snacks, canned foods
- Fried and greasy foods: Fried chicken, French fries, potato chips, burgers, pizza, fried foods
- Alcoholic drinks: Beer, wine
5. Health Benefits of the 21-Day Fix Program
5.1. Weight loss
A review based on 68 studies shows that people who consume additional sugary drinks and sweets are more likely to be overweight or obese compared to those who consume less sugar. Furthermore, individuals following the 21-Day Fix are guided to eat a fiber-rich diet and drink plenty of water, both of which have been shown to be particularly effective for promoting weight loss.
5.2. Supports a healthy diet
The foods recommended in the 21-Day Fix meal plan are healthy, nutrient-dense options including vegetables, good carbs, and protein. The program encourages participants to prepare meals at home and warns against relying on fast food. The color-coded containers ensure participants consume a variety of nutritious foods from different food groups each day.
Unlike weight loss plans that recommend processed, nutrient-poor foods like fast food, frozen dinners, and packaged snacks, the 21-Day Fix encourages whole, healthy foods.
5.3. Boosts exercise performance
The 21-Day Fix includes a three-week exercise program with 30-minute workouts targeting different body areas. Since the program emphasizes daily exercise, participants are likely to continue physical activity after the three-week period, creating a healthy lifestyle.
6. Notes
As indicated in the name, the 21-Day Fix program focuses on a short-term, three-week duration. Customers can indeed lose weight while following this plan, but there is a high likelihood of regaining the weight once the program is over. Any successful weight loss plan should focus on gradual, sustainable changes over time rather than rapid fat loss.
The 21-Day Fix program focuses on controlling food portions using specific containers. While this can be an effective way to prevent overeating, relying on these containers and counting calories may be inconvenient for some people. Moreover, this is not a realistic long-term solution, and constantly monitoring portions and food intake could lead to disordered eating patterns in some individuals.
A major flaw in the 21-Day Fix program is that dieters must calculate their own calorie needs. For example, using the calorie calculation formula from the 21-Day Fix, someone weighing 145 pounds (66 kg) would only consume 1,245 calories during the program. This is a very low caloric intake, especially for those with busy, physically demanding jobs. Eating too few calories while engaging in intense activity can lead to hypoglycemia (low blood sugar) and mood changes leading to loss of appetite.
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Reference article: Healthline.com
