I have officially started 21 Day Fix!! I must admit, I thought the containers and food lists and such were a bit overwhelming before I started! I have a
mostly clean diet already, but I have certainly veered far from the right healthy food path (which is why I chose 21 Day Fix!) But once I sat down and researched some hacks I realized I could totally do this. Now there is a 30 minute daily workout as well, I was all like meh I workout EVERY DAY already so what?? No. My gluteus maximus is so sore today that I can hardly sit on it!! YAY!! I love the feeling of changing my body! That love of all muscles sore did not come easily, truthfully it took many steps on my fitness journey to reach and you will get there too! I have only done the first workout (I am on day 2 of the fix now) and I am excited and dreading the one for today :).
I will share with you the introduction that came with my challenge pack:
"Losing weight doesn't need to be difficult. In fact, it can be easy if you do it right. No need for pointless, fancy bells and whistles. All you need to do is exercise regularly and eat a moderate diet filled with healthy, delicious foods. Follow these two practices and the pounds can melt away.
The trick is figuring out what those healthy foods are and how much of them to eat. That's why we came up with the 21 Day Fix- a simple, convenient way to get the results you want.
This nutrient-rich food plan features roughly 40% carbohydrates, 30% protein, and 30% fat, a balance not only great for weight loss, but for giving you the energy you need to get the most out of your workouts.
And the programs's benefits don't end after 21 days. This is a balance you can eat for life, so once you've reached your goal, simply increase your calories and continue to use the 21 Day Fix Eating Plan for as long as you like. In fact, you'll probably be so hooked on this easy way of eating that you'll wonder how you got along without it!"
Now you open the package up and you have these various size and color containers, to separate and measure your food. The first thing you do is determine your caloric needs by using a provided formula:
A. Your current weight in pounds x 11 = your caloric baseline
B. Your caloric baseline + 400 ( Fix calorie burn) = your caloric needs
C. Your caloric needs - 750 (caloric deficit) = your calorie target
Here is mine as an example:
A. 154 x 11 = 1,694
B. 1,694 + 400 = 2,094
C. 2,094 - 750 = 1,344
So I need to aim for approximately 1,344 calories a day!
Next, they have a chart showing how many containers you will need daily based on your caloric needs.
Example
1200-1499 calories a day would use:
3 green (veggies)
2 purple (fruit)
4 red (protein)
2 yellow (grains)
1 blue (fats/cheeses)
1 orange (seeds/dressings)
2 teaspoons (oils/butters)
After the chart, each individual container is broken down into a list of which foods can go in them. It is pretty easy- just remember to buy fresh, whole grain, and lean!!
This can be somewhat overwhelming and look like a lot of work!!! So, I researched and found some tips that I like so far, as I progress through the program I will offer anything else helpful I find!
1. Label your containers! I stuck a label on the lid of mine so I can associate the color with the type of food that is allowed inside!
2. Read over your allowed food lists until you are comfortable with it, and then take it to the grocery store with you! There will be foods you like and foods you dislike. If you are not comfortable with trying some of the foods you may not be familiar with, that's fine!!
3. Learn the measurements of the containers (I'll share what I learned!) When I came across the charts showing the measurements it really opened my eyes!! I don't have to dirty up my containers all day long if I don't want to, yay!
*container measurements*
Green = 1 1/4 cup
Purple = 1 1/4 cup
Red = 3/4 cup
Yellow = 1/2 cup
Blue = 1/4 cup
Orange = 2 tablespoons
4. Prep your food!!! I can't state this one enough! I find that by making several servings of brown rice, chicken, various veggies, etc. it becomes so much more manageable! At first I was very intimidated by the thought of measuring everything I eat, but once I got in the kitchen, it wasn't bad at all! Also, prepping makes it a whole lot easier if you have more than you to feed :) I calculated my husbands caloric needs and prepped him some work lunches while I was in the kitchen, plus now I have the staples for the kids dinner ready too! Now that my food is prepped I can have it ready and I am much less likely to waver from my meal plan (no take out!!)
5. Break it down!! It seems like a lot of food when you're looking at how many of each container to have each day. I decided to look at it like this instead:
BREAKFAST
Yellow-1 (oatmeal)
Purple-1 (apple)
Red-1 (two eggs or yogurt)
SNACK
Blue-1 (cubed cheddar cheese)
Green-1 (sliced cucumbers)
LUNCH
Green-1 (spinach)
Orange-1 (21 Day Fix Dressing)
Red-1 (baked chicken)
SNACK
Purple-1 (diced cantaloupe)
Red-1 (Shakeology or protein powder)
DINNER
Green-1 (cabbage)
Yellow-1 (brown rice)
Red-1 (lean beef tips)
I am also allowed 2 teaspoons of oils/butters. I will often use extra virgin olive oil to saute and season my foods, or sometimes if I am really exhausted after a workout I will use these for some peanut butter!
The list of foods have lots to choose from and you may need more containers depending on your caloric needs, but this is a snapshot of a pretty good formula. If you are interested in getting the 21 Day Fix Challenge Pack you can get it
here! If you are not quiet ready for a challenge pack or are just starting your healthy lifestyle journey-I highly recommend making a free
myfitnesspal account and a free
Beachbody account!! I hope this has been helpful!
1 Green of squash (about 1 small squash) Green
