You cannot take in your stipulated Cal from junk food, fries, sugary treats and chocolates and expect to see effective results. Hey Adrian, I'm just starting on my weight loss journey n no clue where to start. Gina — January 5, 2: Skip to main content. But the Indian lunch often comprises of white rice that is a high Glycemic Index food which not only causes a sudden spike in blood glucose level, but also causes lethargy and weight gain. Thanks for putting this together. I forgot to mention that I want to lose weight obviously.
Other free diet plans…
I would describe this person as a shorter, middle to older age female who is sedentary. The other thing to consider is that when you are burning so few of calories relatively you could have more than calories and lose weight. However, as you already know, most people under-report and underestimate how much they are eating, so a calorie diet may end up being more like to calories which is still hard to follow. I then asked him what kind of role other common issues for females — namely hypothyroidism, PCOS and menopause — play in this.
Same principles will apply. This is the point where some women may be wondering why their own personal real-world experience with their own diet and their own body conflicts with what has been said here so far. In fact, THIS is why they arrived at in the first place.
I just want to lose weight fast and calories will get me there! And yes, on paper, it should work faster. And the larger your deficit, the faster your rate of weight loss will be. And guess what happens when all of these things are at their worst?
And when that happens, not only do you NOT lose weight faster… you fail to lose weight, period. A person will attempt to eat calories a day or maybe even less and be able to successfully do it… for a day. Hell, maybe even a couple of days. But then, as all of the problems on the list above get worse and worse and worse, a breaking point is eventually reached.
And when that breaking point is reached, a massive binge sometimes lasting for days takes place. This , right here, is why so many people regain the weight they lose.
People approach weight loss using unnecessary methods that conflict with their personal needs or preferences e. In addition to unnecessarily low calorie diets being hard as hell to maintain in the short-term and impossible to maintain in the long-term, there are two potential health-related problems that become increasingly more likely to occur the lower your calorie intake gets…. And again, I hear it from women of all different heights, weights and ages, with all kinds of different activity levels, with anywhere from 5lbs to lbs to lose.
After all, if only a small minority of the female population — most of which fit a very specific description short, sedentary, low body weight, etc. The person in this example is intending to eating calories a day, but they are making mistakes somewhere that lead to them eating more than they think they are… whether they realize it or not. A solid moderate deficit for them would be somewhere between calories per day. However, they decide to overly restrict themselves and eat calories instead.
The person in this example IS successfully eating calories a day like they intended to… but only 4 out of the 7 days. This is a topic I cover in detail right here: This is why starving children in Africa are deathly skinny. This is why Holocaust victims in concentration camps were deathly skinny. The is why the participants of the Minnesota Starvation Experiment were deathly skinny. This is why anorexics reach deathly skinny levels.
This is why reality show contestants on survival-based reality shows e. Survivor, Naked and Afraid, etc. No matter how large the deficit is — even if you are literally starving to death — body fat will continue to be lost. The Starvation Mode Myth. And some more here: There are countless women claiming to be eating calories a day but not losing weight, and damn near all of them are wrong.
The goal of every person trying to lose weight should be to eat the maximum amount of calories possible that still produces an acceptable, healthy and sustainable rate of weight loss for them. And in these cases, attempting to go with a calorie diet anyway is likely to do more harm than good. By the way, if you need help figuring out how many calories you actually need to be eating, I cover that here: That Leigh Peele video is great!
I think another source of the calorie figure is the requirement for micronutrients and fiber. Cutting more calories is better. In short, you figure out what you need, and go a little less. I can totally relate to the bar graph showing , , , binge, , binge…. It was more like , because I would have an extra donut or candy bar and not want people to know. I am an average female the exact average you use for your calculations and calories per day fails me over and over again.
I usually make it to Wednesday, and then I break. So, I have this yo-yo of 5 pounds down-5 pounds up: Until I found your page, I had been too scared to increase my calorie intake intentionally, because I for some reason felt like it would not work if I ate calories per day. Thank you for sorting through all of the bullshit and giving advise that makes sense and produces results.
Awesome article as always. Actually I am eating calories, because I am very short. I weight 51 kg and height cms. I calculate With Miffin equation and its ok. I notice a progression and improvement of your layout and depth of this blog post man, nice nice work. Keep up the great job. Trying to lose 1 or half of a kg.
Hi Sharon, No, it should no be to much. You will lose weight as long as you create a calorie deficit with diet and exercise. Hi Bethany, I bought some plain greek yogurt and put bananas in it. Hi Gloria, What about raspberries, blackberries or strawberries. Those are nice and sweet tasting. Hi Misty, You can have unsweetened tea, coffee, you can also add fresh fruit and veggies to your water to add a little bit of flavor.
Hi Tina, I do not have any other 21 Day Fix sample meal plans. If you see foods or meals you do not like I think you could easily swap foods in and and out. How do you make that using the containers. Looks like it would be very little lettuce based on container sizes. Thanks for your help! Hi Kim, You can really pack the green container pretty tight with the greens and it surprising holds a decent amount.
If milk is allowed in moderation, can I put milk and stevia or stevia vanilla extract in my coffee? I am feeling more and more prepared as I read all the posts. Hi Michelle, The food plan goes into detail, but for now here is a link to a post about how to naturally flavor your coffee and my Fix approved recipe.
I notice that milk is nowhere on the list. Are we allowed cows milk or almond milk? Is Shakology safe for persons with Celiac Disease that have to follow a strict gluten free diet?
Is there any gluten in the shake mix? Do you have a link to your dinner recipes from the Week schedule example above? Sorry if I missed it! Hi Alisha, The veggie stir fry recipe is in the meal plan. Pretty simple eating, I just used the seasonings from the Fix diet.
If I do this i end up with only calories. I am trying to lose some more fat. Should i drop a container? What should I do? Hi Stevie, You round up to calories, you should not drop any of the containers from the lowest level. If you search what is a calorie on this site you will find an article that goes into detail about why you should never go below calories a day for an extended time period.
Hi, I have been doing the p90X lean schedule, this is two p90x workouts a day. I thought I would change it up and start the 21 day fix instead of doing two p90x, since the workouts are shorter and more cardio. Do you think this is ok? I am doing 21 day fix in the AM and p90x in the evening! Hi Stevie, You know your body best. With that said, P90X alone is a lot of working out. Just be sure to pay attention to how your body is responding. More is not always better. If I would be allowed 3 yellow containers and could only eat 2, is that going to cause me NOT to be able to get the weight off?
Seriously considering doing this plan. Hi Bev, While you should try to eat all of your containers, forcing down food is not a good option either. From my experience, I like the idea of not skipping the same containers each day. So if you missed a yellow one day, try not to miss the same colored container the next. But, always eat your orange and tsps. Are both frozen Fruits and frozen Veggies ok for the 21 day Fit? I just got my 21 Day Fix program and trying to shop.
The box says they have mg of Sodium, Is that too much? Hi Sarah, frozen fruits and vegetables are fine. And, yes you probably want to avoid the fillets at least for your first 21 days through. I have insulin resistance so whey protein is not good for me to drink. Or did you just not want to eat it? Do you know how this protein blend compares with Shakeology?
I know this should be simple for me to figure out but apparently I need some guidance. I work third shift and I am really not sure how to navigate this since my sleep and awake times are the exact opposite of most people who the examples are generally geared toward. I am a single parent of a school age child and so I generally sleep when she is in school, about 9am to 3pm.
Hi Anitra, Just try to space your meals every three to four hours. It might take you some time, but try to find a schedule that you can work with. And, be sure to meal plan, this way you will know what you will be eating and when. I guess just cut in half or plan around it? Hi Kabey, That is a tough one about the aminos, for the first 21 days I would try to avoid them.
A serving of the shake is just one scoop, you may want to double check that. I have not heard of the protein you mention, but will check it out. I just started the 21 day fix program, and just want clarification on the 10 min hardcore workouts. Can you do the 10 min hardcore workouts some days instead of the 30 minute workouts? Hi Serica, If you are under a time restraint, but this should not be a common occurrence.
Confused please help me. Hi Cindy, It is on the main menu, you may need to fast forward. Sometimes it is easiedt to eject the disc an put it back in and begin again. Could they be incorporated into the 21 day fix program or no? Hi Jenna, While they are not technically allowed in the 21 Day Fix, I tell people be strict for the 21 Days to begin then start working other foods in like these bars.
I would count them as a yellow container, but only do three a week max, they are like treats honestly. Your site was great thank you for the food calendar. Bethany, I loved reading all your responses… is very detailed and definitely gives the information needed. How can I follow the program if I have to go out to a restaurant for a meal? I want to make sure I do the whatever is going to give me max results.
Hi Ana Maria, It is best to have homemade meals, but when you do go out the Fix diet does have options.
Page 70 and 71 of the meal plan goes over eating out. Basically, it lists some of the more classic restaurant foods and gives the amount of containers to mark off. Hi Sandy, Yes, eating all of your containers will put you in the correct calorie range for weight loss.
I have a question; is it ok to just eat chicken and turkey? I do not eat seafood and not a big pork fan. Would this be a problem? I am doing the 21 day fix but not following the eating plan as I am underweight and just need to tone up a bit. Will I still see results? Hi Jennifer, Yes, you will see results from the workouts and clean eating. The meal plan does go over how to maintain, if you wanted to added weight, I would bump up a calorie level or two.
I know the containers tell you how many servings a day but how do you know how much to buy of each food at the store to make the meals for the week?
For example do you just need 2 packs of a type of meat or more or so many pounds of fruit, etc.? Does this program tell you how much of each food to buy at the store? Hi Beth, Yes, the full meal plan that comes with the program would be able to help you a lot with this. It does not tell you exactly what to buy, but you will have a general idea of what you need.
Hi im confused about the table chart! If it says 3 vegatabke contaners… how come theres only 2 in a bunch of days? Hi Jasmine, I would have more than 1 serving of the same vegetable at a time. Looking back I should have noted this in parenthesis. I have a question about the Shakeology. Hi Brandie, A packet is the same serving size as a scoop.
I would say about 1 oz water and ice cubes. You can always play twith this to find what works best for you. I ordered the 21 day fix, but have not received it yet. I wanted to know if canned fruit or fruit cups allowed? What is the difference between 21 day fix and the 21 day fix extreme? I have not done this workout before or the meal plan. I was just wondering what would benefit me more. I thought I would like the workouts better in the extreme workout.
I usually run days a week. Are the containers, start here booklet, eating plan booklet the same in both?
Hi Michelle, This will be a future post. But, the main differences I see are there is more resistance training in Extreme, the workouts are increased in intensity not crazy and the diet is a little more strict, there is no treat sertion and some of the bottom foods have been removed.
The Extreme eating plan does come with more recipes. The containers are the same. The plan said I could have two large eggs, but my family eats egg whites.
Is there a recommended liquid oz in this type of situation? Or, would it be best to cook it and simply eat what fits in the container? Hi Bethany, Tripping to print your 21 day fix shopping list. But alas, the link does not work. Can you perhaps reset the link? Hi Darlene, Either, they are the same. Green olives are just picked while they are ripening and black olives are picked when they are ripe. When is the best time to do the workouts?
I work am to pm and I am wondering If I should eat dinner before or after the workout? Hi Lauren, I would do the workouts before work or before dinner. Forgot to ask about Miracle Whip light,. Does beans mean dried beans like Pintos and Black Eye Peas and how about zucchini? Hi Martha, No Miracle whip of any kind. I would refer to the eating plan that comes with the program for the others.
This is just a companion to help people grocery shop. I do my workouts in the evening. I have shakeology in the morning as a meal replacement. Will i need to take protein after my workout and if i do can you please recommend a protein powder brand. Hi Salma, I currently workout in the evening and have found a whole food meal after works best. I used to do optimim nutrition whey protein after my workouts, but I feel like my body does better with whole foods now.
In reference to the shakes, I have a half s bag of protein shake mix, Curves brand. How does that compare? Hi Candy, Sorry I could not find any information with the marcos or ingredients for that brand. It says in book you can switch out a yellow three times a week for 16 oz of unsweetened almond milk.
How come on shakeology recipes 4 oz counts as a yellow? Does adding almond milk to your shakes just make it creamier? Almond milk does make the texture creamier than water would. How do you meal prep? I was planning on prepping snack and lunches for the whole week? But wondering if cut washed fruits and veggies would stay fresh?
Also same with cooked meat? I do not have any problems with anything going bad, but I would imagine some fruits or vegetables would not last as long as others. Cooked meats should stay good for days. Hi Lanna, No white rice is not allowed. White rice is processed, it does not contain the same amount of nutritional value as brown rice does.
Can I subsitite non fat flavored Greek yogurt it has about two more grams of sugar than plain. Also with oatmeal is that also plain oatmeal only? Hi Nicole, Flavored yogurt is not allowed, they often artificial sweeteners. Plain rolled oats or steel cut oats, you can add your own berries or spices, but no instant oatmeals with the flavorings are allowed.
This is really useful—thanks! Or will that be a detriment to my overall progress? You really should count the containers as they are meant to be. It kind of goes against the point of the diet program if you are going to counts yellows as red. The 21 Day Fix wants you eating a balanced diet. While benas, lentils, quinoa are high sources of vegetarian protein they are also dense on carbs, that is why they are yellows.
Eggs, canned tuna, chicken breast are all relatively cheap sources of protein that you can count as red. Does this system have and note replacements for allergies Egg, Seafood, Fish, etc. Noticed you have eggs for most breakfasts on weekend, what would be a substitute?
As for Shakeology, I am not spending or wasting money on more made up stuff. Hello, You can have any of the red container foods, you choose from a list. I like to have nuts as a snack, it is just a sample menue to give people ideas of what I ate. The shake is not fake, if you read back to my first posts years ago I did have my own concerns also. But, I kept an open mind and have done lots of research and it works for me so I would do your own research and find what works best for you and your situation….
What about green tea? Hello, I recently got the 21 day fix. Will I still get results by lowering my calorie bracket? I have a lapband and physically can not eat the amount of food it says I should eat. Hi Mallory, Do the best that you can do. Here are a couple tips — try to keep the ratio of containers as even as possible, alternate the containers you do eat over the week so you still get the balancing of the diet. I would use a tsp of olive oil and about a cup of mixed vegetables and some all purpose seasoning.
Do the veggies that you enjoy most or have on hand. I am a caffeine junkie…. Hi Marsha, Yes, on the tea with stevia. No, on the diet sodas, those contain articial sweeteners that you want to be avoiding. What kind of dressing can be used?
Hi Angie, The eating plan comes with 5 recipes for dressings, mostly olive oil based. Here are the names of the dressings so you can get an idea, — balsamic vinaigrette, creamy herb dressing, lemon tarragon vinaigrette, dijon vinaigrette, and asian citrus vinaigrette. Hi Dawn, The containers come with the program, base, deluxe or challenge pack.
Check out my review from the sidebar for more information. Bethany, Are there any other vegetables or substitutes for the vegetables listed on the plan? Hi Emi, The vegetables in the fix diet are a good place for you to start. They are listed in order of most nutritious. So I guess my question is this all of the colored containers. You pack with the food you can eat. Is this for the whole day breakfast lunch and dinner or is this for one meal at a time?
Just need a lil help. Hi Lacie Jo, You match you calorie tarrget that corresponds with your calorie level. So if it says, 3 green containers for example that means you get to fill the green container upto three times throughout the day. You could do two greens for lunch and one for dinner, or any way you like. I have a few questions, can you provide me with the link to purchase the 21 Day fix challenge Pack, and in addition to the challenge pack I would like to order a extra set of containers to keep at work.
How do I calculate my calorie intake per day. I would like to use your meal plan but how do I adjust it if my calorie per day intake is different then yours. Is the 21 day fix ok for children to do as well? Yes, you can add on additional containers. The eating plan shows you how to calculate your calorie level, simply multiply your weight by 11, add for calorie burn, and subtract to get your calorie target. You can use my meal plan as guide and just add in containers where needed, if I had two you could have three.
Children should have parental consent as well as parental guidance for the program, I would also consult with a doctor too. Thanks to you and all the others that have posted great questions and comments. I am currently waiting on my 21 Day Fix package and I did order the one that includes the Shakeology Chocolate and am beyond anxious to start already.
My aunt is already on her 3rd week and has gotten excellent results using Shakeology. I do think the price is a bit expensive but if it will help me more, then I will do the sacrifice and continue ordering it. What do you think? Is 18 Shake comparable to Shakeology? Thanks in advance for your response Bethany.
Hi Melissa, I took a quick look. My first impressions is it is just a cheap knock off. Frankly, it is not really even that cheap, the servings per container is so low. The amount of calories in the shake is also low because it does not really seem to contain very much.
Not much I can really say, but I would stay away. It could be a company simply trying to piggy back off another. Exactly what I thought but figured someone with more experience needed to confirm my sentiments. Should I halve the water then? Also, is this enough to have after working out first thing, or should I add peanut butter to it? Hi Lisa, I would double check the bag serving size, it should read one scoop is a serving.
I always like to mix something, but you can try it both ways and see if you have more or less energy during your workout. This is extremely helpful! I am starting my 21 Day Fix tomorrow and really loved the meal planning guide as well as your take on flexibility and shakeology. I will definitely be looking at your page for inspiration!! But, the 21 Day Fix diet is based around whole foods, eating multiple meals a day, so yes I believe it would be.
Also, if we already have an exercise regimen is that ok? Do we still need to do the videos? Would that be allowed, at all? Your website is so helpful, thank you! Hi Micah, PB2 is not listed under any of the approved food categories. The videos are not meant to be combined with another program. Again, the creamer is not listed, you would have to check into the nutritonal value on the label for what it exactly contains. You do not want stuff with added sugars.
I am very interested in the 21 day fix but I have a few questions. Is it extremely important to do the videos as well?? I run on the opposite days I am not at the gym. After the 21 days is up, where do you go from there? Start right back over? Thank you so much, your site is so helpful!!! Mi Micah, I would not do both your gym routine and the 21 Day Fix workouts, one or the other.
After 21 days of the fix, I have seen people continue the next day picking up where they have left off, take a 1 week break before beginning again, and move onto to a different program entirelym and tnow that the 21 Day Fix Extreme program has been released this is another option.
I can already see the inches coming off. I jave done work outs in the pass. But I would just eye things I would eat. I love this plan because it tell you what to eat and how much to eat. My husband and I have been doing the 21 Day Fix for a few days now and its going well but because of his hectic schedule, sometimes he cant sit down and eat the whole foods we have packed or planned on. So my first question is, could he use the shakeology twice in one day?
I am not sure if there is anything against using the shake more than once a day. Is it bad to not feed your body after your work out? Or do you have any suggestions? Any advise would be appreciated. Instead, you could try drinking a recovery shake or a fast-digesting protein shake like whey — both will help you recover more quickly, and you can find both on Beachbody.
I hope this helps, but please let me know if you have any other questions. Keep up the good work! Hello — just reviewing your site and I have a Q. I am assuming it means weight — but how much weight — in regards to bread wg. Much thanks, Kathi Hodge. Hi Lori, No, the container system is meant to get you eating a balanced diet by ratio. If you did that you would be changing the ratio of macronutrients. The containers are not the same calorie amount either, so you would end up consuming to many or not enough calories.
Hi Mara, During the summer I grill both. During the winter, I will pan fry steak on each side for a couple of minutes and then broil in the oven flipping every two minutes until cooked through. Pork tenderlon during the winter is baked in the oven or slow cooked in the crock pot. Just a quick question…when you say you pan fry your steak and then broil, what are you cooking the meat in?
Do you have to use a container for oil or something? Also, is that the same with the veggies? Should they all be steamed only? Any help you could give would be great: Hi Courtney, I use a cast iron skillet to brown and then broil.
I use a tsp of coconut oil to fry in and yes you count it. Veggies can be cooked any way you like them. Hi Maysa, the best time to exercise is whenever you will be most likely to actually exercise and less likely to find an excuse not to. The best time is when you can most easily make the time to exercise and schedule it into your day. I am not looking to lose weight is this not the right program for me? Hi Kerri, you can do a hybrid program combining the two programs.
Results will include overall toning and shaping, as well as increased strength, flexibility, and endurance. There is quite a variety to choose from. I am in the daily caloric range. My question is how do I meet that goal per day with six meals? When I wrote out a sample meal plan for one day, I still did not have enough containers filled as recommended. Hi Kiara, you just need to eat more than one of select color containers at at your planned meals until you meet your daily requirements.
The good news is that you have a couple options. For example, add one or two fruits or even one fat to your Shakeology to make it not just a red, but a red, a purple or two, and a spoonful. Thanks for all the information!!! I know you said IdealShape is not comparable to Shakeology nutritionally….
But if I was to still use it I have two huge containers left!! Or is there no way to infuse it with this program??? The Fix is designed to get you eating healthy by being strict and consuming only ingredients found on the diet list, so to use something else would not be beneficial to your overall results. What about the Isagenix Lsalean Meal replacement shakes?
From what I have read they are very similar to Shakeology so could they be infused with the 21 day fix as a red?? Maybe, yellow and red container, limiting to three times a week. Hi Bethany, Thank you for the time you put into this eating plan. It is such a help! Shakeology uses whey protein, Bodykey uses soy protein.
I would rather drink whey every day. Bodykey also uses stevia. Shaekology uses non-GMO fructose and stevia. The sodium count in Bodykey is mg, while Shakeology is mg — that is a substantial difference.
And, Shakeology uses Himalayan salt, which is a naturally harvested salt with its own set of health benefits. Negligible amount, but not a great thing to see on a health food shake. Shakeology is a true health food shake and contains a huge list of superfoods, which all have their own unqiue health benefits to make you feel better than ever. There are no superfoods in Bodykey, although they have some probiotics in there.
I am weird when it comes to daily supplements, so I would definitely opt for Shakeology over Bodykey because I happen to like their ingredient list better. Bodykey does have a lot of vitamins and minerals on their list, but for me, sugar alcohol as a second ingredient is not very impressive for a so-called healthy, meal replacement shake. I know from my own experience that Shakeology helps me feel good, recover more quickly, and stay on track — I drink it every morning with my frozen fruit and love it.
Then had surgery and just ordered the 21 day fix to get back into working out. What do you suggest? Thanks for your time: Yes, I think using the containers with any program is a wonderful idea. As for the second round with containers, it is probably a combination of both. In a second round you will be in better shape so you can push harder during the workouts too.
Hi, I am on the calorie plan- started out really well- eating the container amounts of food- losing what I hoped I would. Is it not a good idea to cut out those containers- of course that would put me below for the day- any suggestions would be most appreciated.
Slow and steady is the way to keep the weight off for good. The first week I lost 5 pounds I want to lose 15 and am in the calorie range. Second week and into 3rd have only lost another 2.
Would like to know what you would advise? Hi, I would recommend eating the amount of calories that the eating guide says.
Eating below calories a day is never recommended as it is not enough calories to support your internal organ to function properly. I am started 21 day fix and I loved your meal plan. I was just wondering if you had recipes for the food? I have a problem getting my protein in and enjoy the taste and recipes you can do with P28 products! Ive also seen some recipes that use PB2 which I also have on hand, how would that be counted?? The Fix diet wants you eating certain whole foods for the most part.
Will I fail on this diet. I would never have a plate with steamed vegetables on it! Hi Kelly, Corn is not a vegetable it is a complex carbohydrate. Do you like veggies raw or roasted, there are a lot of vegetables that I do not like steamed, that I enjoy roasted with olive oil. Maybe, this is something you could experiment with.
I am wondering about the grey box you have. Are there portions for these things as well? I am unsure about how to incorporate them into their plans. Hi Heather, The grey box is the teaspoon foods from the 21 Day Fix portion approach eating plan. Honey, is that considered a yellow or a teaspoon? Also how long should we wait between 1st and 2nd or subsequent rounds of the 21 days or can we just continue seamlessly?
Ah, this brings to question: When I complete the 21 day fix, if during that time I weigh and lost say 5 lbs, do I have to readjust the calorie fix? Yes, you would need to adjust your calorie level to your new weight for continued weight loss. Can you tell me how the Almond Breeze Coconut Milk, unsweetened can fit into the diet? Is it considered a protein or a carb? There are only 45 calories per cup so I am not sure where it would fit in.
I see in your blog the question about what color container coconut milk is. Your shopping list shows it in Blue but your responses are Yellow. Hi Tonya, This post should be used as a companion to the eating plan the program comes with. The eating plan goes into much more detail than I could ever cover. The blue is for canned coconut milk. The yellow is for carton, but there is a weekly limit on these.
So if you make your shake with unsweetened almond milk does this count as one yellow carb for the almond milk and one red protein for the shake? How much almond milk counts as a yellow? How can you lose the weight at eating calories at a higher amount than what we have always be taught? For example 56 yes old and eat calories… Thank you. Hi, If you are consuming between calories a day and burning a day, you would lose about one pound a week.
And, you are right, the marketing propaganda has made weight lose a much more complex situation than it should be. If I am pounds how many calories do I need to burn a day to lose weight? The above comment confused me. Hi Dianna, A calorie deficit a day through diet, ecerise, or diet and exercise to cause about a 1 pound loss of fat over the course of a week. You have to take into account your metabolism and activity level, not only your body weight to create a daily calorie estimate.
The program does include the simple equation you need an I will be writing a blog post shortly about it. I just ordered the program. Based on my weight I will be in the lowest calorie bracket but my husband will be in the highest calorie bracket. Suggestions on how to make food for both of us at the same time with such a big difference in portions for things?
Hi Bethany, I have learned a lot from your blog! Just one question though, would I be able to use a little Stevia or raw sugar maybe a teaspoon or so in my morning coffee? THanks for all the info. Im starting the program tomorrow. Wondering if is ok if i work out first thing in the morning then drink the shakeology shake? In other words is it ok to work out on an empty stomach? I had gastric bypass 15 months ago…94 lbs gone.
Can eat whatever I like now,….. BUT, protein for most important nutrition factor. Will this work for me? I hope this helps! Hi, loving your blog, really informative. Just a couple of questions — when measuring the rice has it been cooked first? And is cows milk semi skimmed allowed and if so what category does it fit in and how many fl oz can you have? Rice is measured out after cooking. I want to try the 21 day fix my only problem is I have had restrictive weight loss surgery and I know I will not be able to eat as many of the containers I am supposed to do you think this program could still work for me?
That being said, Nicole how far out from surgery are you? If you are still within a year out I would suggest that you just stick with the meal plan that your surgeon has given you. You may do the exercises if you want to purchase this program and getting moving will help you tremendously.
Hi, I am planning on starting the 21 day fix postpartum. For example, a recipe would say it is 1 red, 2 green etc. Once it is all mixed together, it would make the portions off, would it not? I ask because I will not have time to be making separate meals for everyone with 2 under age 2! Hi Nat, most of the recipes will have serving sizes, so a recipe would use say three containers per serving.
You would eat your serving size and mark down the containers. In your example, if a recipe used only 1 red and two greens, I would double, triple, etc the recipe so it makes enough to serve your family. Hope that makes sense. You would count the mustard greens as green and turnip as yellow.
I have tried Shakeology and live it and have noticed a difference in my energy and overall health. However , it can get costly so I have been trying Fitmiss Deliight … What are your thoughts? Shakeology also keeps your digestive system regular, which also helps heighten energy levels.
I currently do PiYo and I have a shake every morning. I do 8oz of unsweetened vanilla coconut almond milk and slightly less than one scoop of shakeology.
I have the Arbonne shakes and do not want them to go to waste, how does it compare to the Shakeology? I am really interested in the 21 day fix plan.
I am in the calorie range. But, I read a comment from you previously that said if you want to lose, eat less….. I am trying to lose weight so should I down to the next level of calorie range? I do workout daily if that makes a difference. Hi Christina, I rephrased my previous comment, that was not my intent for it to be taken that way.
You are good at the calorie range for weight loss. The diet plan goes into more depth about the cxlore ranges for different goals. While looking at the different information available online about calorie intake, I noticed that my target caloric intake is over calories higher than calories a day. Am I going to feel starved out on this program?
Is there anyway to adjust the calories a day? HI Aj, If you calorie target to maintain your current body weight is calories, calories would be a good starting place for weight loss.
And, yes you can adjust the number of calories once you get a feel for the program. But, first it would best to use the program as it is designed before tweaking it to meet your needs. I understand that shakeo counts as a protein but should one use the protein grams on the back of the bag? Or is shakeo already counted as a red?
Hi Dee, a scoop counts as a red container. You are right a scoop would not fit in a red, but that is what it is counted as.
Just one of those things. So much great info! Hi Jennifer, that is tough. But you can make it work. Here are a few ideas. Try not to eat large meals on the nights you work, keep healthy snacks handy if possible, prepare what you are going to eat before your shifts start, go light on carbs and higher in protein and healthy fats.
And, be sure to stay hydrated by drinking plenty of water through out the night. Hi Sky, it is going to be hard to follow without the containers or workouts. But, do your best, stick to a whole food diet and you will be headed in the right direction. I have purchased the 21 day fix with shakeology.
I work 12 hour shifts,making a fully balanced meal plan a bit difficult. Are there any suggestions to bes divide up the 5 meals throughout my day? Hi Cyndi, You use the containers tp portion your meals or snacks.
Protein is red, berries are purple. Hi Joann, It will work, you just need to stick with it and if you have to make adjustments until it does work. Hi Sarah, your results will be different. But, I mean if you eat a piece of cake everyday durring the program your results would be different too.
I have a question about family meals. I stay home with my 2 young boys and want them eating healthier, but I have no idea where to start as far as caloric intake, portions with them, etc. Is there a resource you know of that has reliable information for how to calculate their daily needs? Do you think I need to be as strict with them as far as portion sizes? Any advice you have would be greatly appreciated!
Hi Meghan, You should not have to restrict the portions. Hi I just ordered 21 day fix. Unfortunately Shakeology is very expensive but I do have a nutribullet and make my own kale shakes will that work for the moment?
If not what can I use? You will have to break down the ingredients in the kale shake down to what they would count as in the containers. Going to try the 21 Day Fx Challenge Pack glad to here the pack contains Shakeology too, looking forward to posting back here on my results. Particularly referring to ingredients and the expense. Just a suggestion I have really.
Why not point out that when u order the challenge pack it includes the Shakeology? I mean a bag of Shakeology costs almost the same. I only say this because I balked at the price too, til my coach made the above suggestion. Even my joints feel better!! Hi Danielle, Glad to hear Shakeology is working so well for you, I got my botfriend to start drinking it too and he said the same thing as you, that his joints felt better and were not cracking as much. With the different colour containers and foods for each container, do you decide on what to eat for each meal?
Basically you create you own recipe? Hi Danielle, Yes the 21 Say Fix is flexible in that it wants you to be able to eat what you enjoy. So you get to be creative, and it does come with a fex basic recipes to get you going.
Hi Kathy, black coffee is best. Splenda is artificial sweetener and is not recommended. A tsp of organic coconut oil is what I recommend to people. I would just need some clarification on the serving for this program….
Great website— thank you. Hi Rose, yes it is a cooked cup, so half a yellow dry, will come out to a full yellow when cooked. I start the program on Monday October 13 and I purchased shakeology but the individual bags does that count as one scoop like if I would have the container??
Hi Gaby, yes the individual bag servings are a red container. To get a little more bang for your buck you could order a day bag and seperate out servings into your own plastic bags.
Hello- looking at your shopping list. Hi Kimberly, whole grain cereals only. You can usually find these in the health food section at your grocery store. Hi Tania, after doing some research on Optifast, I would strongly advise against drinking it. It not only has two different sugars listed in the top three ingredients, it also has a lot of chemicals you should not be putting into your body…especially every day for breakfast.
If you do want want to purchase Shakeology, just buy a pure whey protein powder and add in some fruit to your daily shake. Im thinking of trying the 21 day fix. I have been doing some research. Also, im thinking about doing different cardio classes throughout the week instead of doing her workouts. What do you think Bethany. Hi Pam, Shakeology and idealShape are different in ingredients. You do not have to followe her workouts to follow the portion control eating plan.
One being I hate Greek yogurt, so what do you do about the foods suggested that I hate? How about exercise, does the exercise I do on my own power walking three miles a day count as exercise? Or does it have to be her exercises only.
Does my calorie intake go up if I exercise more or less? Can I eat what I make for my family or do I have to eat differently? Also, I hate artificially sweetners refuse to put into my body, what to do about that.
Thanks for your time in advance. Hi Victoria, you do not have to eat greek yogurt, that is just a sample of what I would normally eat. I would suggest not eating the foods you hate and opt for a foods in that category that you enjoy. Power walking is exercise. You might not have the same results if you only did the walking as the 21 Day Fix is cardio and strength training.
Calorie intake depends on your goals, if you want to lose weight you eat what the 21 Day Fix program recommends for containers, maintain or gain eat more, the guide book that comes with the program contains all of this information.
The whole family should be able to eat foods from the 21 Day Fix eating plan. What exactly is shakeology? Is their protein in it? I want to try the 21 day fix, however I would complete my workout first thing in the am, so should I have a protein right after? Hi Michelle, if you search Shakeology on my sidebar, you will get a few blog posts all about it.
But, yes it contains protein. I use it as a meal replacement for breakfast during the week. And, I do think everyone should get in some protein post workout, especially after workouts that are strength based.
I have type 1 diabetes and this is the only balanced program out there that helps me to be very aware of the portions as I try to lose weight.
I gained a lot of weight after major surgeries on my feet and because I couldnt move, I gained. I use an insulin pump and this program is very carb couner friendly because of the portion sizes you can easily figure out the carbs to take a dose of insulin. I did a lot of research on this diet before I purchased it— definitely a great diet for people with BOTh types of diabetes.
Do you know how greek yogurt with fruit counts? Hi Amy, Greek yogurt with added fruit is not allowed. I just wanted to say Thank You for all the good info on the 21 Day Fix. I am awaiting shipment of my 21 day fix. Hello, A friend and I are going to start the 21 day fix and could not be more excited. However neither of us can afford to order the shakeology. I looked into alternatives and one of them was Garden of Life Raw organic protein. Will this have the same affect of shakeology?