Though slow, consistent weight loss is most healthiest, it’s not uncommon for individuals to want to shed weight fast.
The 21 Day Fix is a body weight loss and fitness application which promises to melt to 15 pounds (7 kg) within 3 weeks.
This informative report tells you everything there was to know about the 21 Day Repair — including just how to adhere to the app foods to consume and if this diet may safely allow you to achieve your weight loss objectives.
What’s the 2 1 Day Fix?
The 2-1 Day Fix is a weight loss program from Beach body, a business which utilizes multi level marketing to sell products to consumers.
The Beachbody corporation also offers popular exercise aids (including P90X and Insanity), weight loss supplements (for example, Shakeology) along with different nutrition programs)
The 2-1 Day Repair is particularly popular among Beach body enthusiasts, with thousands of testimonials and impressive”before-and-after” images touting its efficacy.
Beachbody states that 2-1 Day Fix followers will undergo fast success and lose up to 15 pounds (7 kg) in three weeks.
The program involves Exercising guide and portion-controlled meal program that includes (1):
- Two work out DVDs using six”easy-to-follow” work outs built to”maximize fat reduction”
- A 21day portion control system of seven color-coded containers.
- The 2-1 Day Fix”Start This” guide.
- The 2 1 Day Repair eating plan.
- A”3Day quick fix” guide to make use of through the past three days of 2-1 Day Repair to get”mind-blowing’after’ pictures.”
- 24/7 online support.
- Beach body also offers bonus workout DVDs if users order through Beach body trainers that sell Beachbody products mainly via societal networking.
How To Follow
The Beach body web site supplies a simple guide for those new into the 2-1 Day Repair.
You can order the program through the Beach body internet site or Team Beachbody coaches via societal media.
After unboxing that the 2-1 Day Fix guides, portion-control containers and work out DVDs, dieters follow the steps listed on the quickstart guide.
1. Follow Your Workouts
The 2-1 Day Fix comes with two DVDs which have six 30-minute workouts.
Upper Fix: Targeted resistance-training on your torso (chest, back, shoulders, arms and abdomen ).
Reduced Fix: exercising designed to”tone and firm your entire body as you blast fat and burn off calories”
Complete Body Cardio Repair: A full-body aerobic exercise with weights to improve heart rate and burn off calories.
Cardio Repair: A second cardio workout with no weights.
Pilates Repair: A Pilates-based workout that aims to strengthen the abdominals and firm that the thighs.
Yoga Repair: This is a curative yoga-based workout usedto improve flexibility and balance.
The 21 Day Fix workout program encourages dieters to accomplish at least one workout every single day of this week.
2. Find Your ‘Container Plan’
Before plunging in to the meal program, 2-1 Day Repair lovers must calculate their own calorie needs.
In the starter guide, a mathematical formula is given to gauge overall calorie requirements.
Multiply your current weight in pounds by 11. This number can be your calorie baseline (basal metabolic rate ( BMR).
Add 400 (workout calorie burn) to your own calorie baseline. The resulting number represents your own calorie needs to keep up your weightreduction.
Subtract 750 (the calorie deficit) from your calorie needs. This number may be the calorie target you need to eat to get rid of weight, according to Beachbody.
The resulting calories determine the ideal plan for you and tell you how many servings of each color-coded container it is possible to eat up each day.
Each container is a different dimensions and can be meant to be utilized for a specific food collection:
Green container (one cup): berries
Purple container (one cup): Fruit
Red container (3/4 cup): Protein sources
Yellow container (1/2 cup): Carbohydrates
Blue container (1/3 cup): wholesome fats
Orange container (2 tbsp ): Seeds and dressings
Dieters are also let two to six teaspoon of nut oils and butter, based on their target calorie range.
Four”Container Plans” with distinct calorie goal collections exist:
Plan A: 1,200–1,499 calories
PlanB: 1,500–1,799 calories
Plan C: 1,800–2,099 calories
Plan D: 2,100–2,300 calories
Beach body warns customers to never consume less than 1,200 calories per day and to round up to 1,200 calories should estimated daily needs fall below this number.
If estimated calorie needs are more than 2,300, it’s suggested to round down to 2,300.
3. Plan Approved Meals
After figuring out how many portions of each group might be consumed per day, 21 Day Fix followers try to eat the recommended amount of each container daily.
The 2-1 Day Fix kit includes a tally sheet which means it is simple for visitors to keep track of their everyday container ingestion.
The tally sheets provide six spaces for daily snacks and meals combined with eight slots from which dieters write down their daily water consumption.
The 2-1 Day Repair program recommends certain recipes and foods, but dieters ultimately decide exactly what foods to eat when following program.
The 21 Day Fix diet program delivers a lower-carb macro nutrient supply of about 40% carbohydrates, 30% protein and 30% fat.
4. Track Your Progress
Those following 21 Day Repair are invited to track their weight loss advancement in different ways.
Before starting the program, it’s advised that you take a”before” picture.
Participants also use human body parts of their arms, chest, waist, thighs and hips to gauge the number of inches have been lost throughout the 3 weeks.
After completing the 2-1 Day Repair,”before” pictures and measurements are compared to”after” pictures and measurements to gauge overall progress.
Foods to Eat
The 21 Day Fix program encourages healthy eating and highlights fresh produce, lean proteins and healthy fats.
The following are some examples of foods to consume on the 2-1 Day Fix:
Berries: Kale, watercress, collard greens, spinach, Brussels sprouts, broccoli, asparagus, beets, berries, peppers, cauliflower, etc..
Fruits: Blueberries, blackberries, strawberries, pomegranate, guava, star fruit, passion fruit, watermelon, cantaloupe, oranges, tangerines, apples, etc..
Carbohydrates: Spicy potato, plantains, quinoa, legumes, lentils, edamame, cassava, legumes, non fat refried beans, brown rice, potatoes, buckwheat, amaranth, etc..
Proteins: Sardines (canned or fresh in water), skinless poultry or turkey breast, lean ground chicken or turkey (≥93% lean), fish (cod, salmon, tuna, catfish, tilapia, trout), whole eggs, egg whites, 1% greek legumes, Shakeology, lettuce, etc..
Healthy fats: Avocados, almonds, cashews, peanuts, pistachios, walnuts, and pecans, hummus, coconut milk and cheeses (feta, goat, cotija and parmesan).
Seeds and lotions: Pumpkin seeds, sunflower seeds, sesame seeds, ground flaxseeds, olives and 21 Day Fix dressing recipes.
Lubricants and nut-butter: extravirgin olive oil, extra virgin olive oil, flaxseed oil, walnut oil, pumpkin seed oil, nut butter (peanut, almond, cashew, etc.) and seed butter (pumpkin, sunflower, tahini).
Seasonings and condiments: Lemon or lime juice, vinegar (cider, white wine, or red wine), mustard, herbs, spices (except salt), garlic, ginger, dandelion warm sauce, taste buds and 21 Day Fix seasoning mix recipes.
Approved beverages: water, fruit-infused water, sparkling water, coffee, green tea along with unsweetened iced tea.
3 times each week, dieters can replace one carbohydrate portion with an approved treat, such as dried fruit, dark chocolate chips or even a cookie made using A21 Day Repair recipe that is included inside the package.
Foods to Avoid
Although the 21 Day Fix package doesn’t tell dieters who particular foods are off limits, so it advises to simply eat up foods that are prescribed.
As being a whole, the Beachbody organization prohibits unhealthy foods like carbonated drinks and emphasizes nutrient-dense foods for individuals after their nutrition programs, including the 21 Day Repair.
When following Beachbody nutrition programs, These are not recommended:
Extra sugars: Sugary beverages, sweetened yogurts, candy, baked goods, dining table sugar, etc..
Processed carbohydrates: White pasta, sugary cereals, white bread, bagels, white rice, corn chips, tortillas, etc..
Fully processed foods: Fast food, processed meats (hot dogs, deli meats, bacon), packed snacks, canned foods packed with syrup, energy bars, etc..
Greasy and fried foods: Fried chicken, French fries, potato chips, hamburgers, pizza, deep fried meals, etc..
Alcohol: Beer, wine, spirits, etc..
There are many reasons why the 21 Day Fix has gained such popularity among people looking for a quick solution to shed weight.
Might Help You Lose Weight
The 2-1 Day Fix supper plan suggests several practices known to promote weight loss.
For example, research demonstrates that cutting out added sugars and processed foods are effective approaches to lose excess fat.
A review of 68 studies found that people who have added sugar and sugar-sweetened beverages were prone to be overweight or obese than people with lower sugar ingestion (two ).
Another study in over 4,000 people demonstrated that those who consumed fast food more than three times per week were 33 percent more likely to become obese than people who did not eat this type of food (3).
Plus, those following the 21 Day Repair are taught to eat a high-protein, High fiber diet and drink a lot of water, techniques that have also been shown to be especially successful in promoting weight loss (5, 4, 6).
Supports Healthy Eating
The foods highlighted on the 2 1 Day Repair meal plan are healthy, nutrient-dense foods, including vegetables, complex carbs and lean proteins.
This app urges participants to preparing food in your home and cautions against relying on quick, salty food when on the go.
The color-coded containers make certain followers of this 2 1 Day Fix consume lots of wholesome foods from every food group each day.
Unlike weight loss plans which urge processed, nutrient-poor foods such as meal bars, frozen dinners and low-calorie packaged snacks, the 21 Day Repair promotes ingestion whole, foods that are healthful.
Containers Teach Portion Control
Portion control can be a matter that could derail weight reduction.
Using the color-coded containers is an effortless approach to manage portions and may discourage dieters from overeating, which may assist weight reduction.
An 18-month analysis from 197 overweight adults revealed that the usage of portion-controlled meals led to significant weight reduction and improved overall diet (7).
While this system may also be followed using measuring cups and spoons, the portable containers are suitable and may motivate certain folks to stay on course.
Exercise Is Area of this App
The 2 1 Day Repair comes with a three-week exercise program composed of 30-minute workouts which target different areas of the human anatomy.
Those who would like to lose pounds frequently hardly understand the importance of physical activity if trying to lose pounds and maintain weight reduction overtime (8).
Since the program stresses the value of engaging in daily practice, followers maybe more likely to continue to become more active after the three-week period has stopped.
Though following the 21 Day Fix may lead to positive impacts, such as weight loss and also a stronger feeling of control, it does involve some possible drawbacks.
The Focus Is on Shortterm Weight reduction
As mentioned in the name, the 2 1 Day Repair focuses to a three-week, short-term period.
You may indeed drop pounds while still about the dietplan, but the odds are high you’ll recover the weight lost during this app once it’s over.
Any effective weight reduction plan should concentrate on slow, consistent changes over time rather than rapid fat loss.
Beachbody Pushes Dieters to Purchase Supplements for’Faster Results’
Within the Beachbody meal plan, dieters are urged to get Beachbody products such as Shakeology protein shakes and supplements, including the supplement
Energize and the post-workout supplement re-cover.
Not only are these items expensive — one container of re-cover costs $69.95 — but there’s no proof that taking them will optimize effects.
The 2-1 Day Fix program costs $59.85, which may seem reasonable to a. But if you add supplements along with extra bonus workouts, then the price starts to climb.
May Be Too Restrictive for Some
At the center of this 21 Day Repair program would be the portion-controlled containers.
While this might be an effective approach to stop overeating, relying upon containers and also tallying intake might be too prohibitive for a lot of individuals.
Plus, this is not a realistic means to consume a long term basis, and continuously tracking portions and food intake could cause disordered eating tendencies in a few people.
Dieters Determine Their Own Calorie Needs
A major defect in the 2 1 Day Fix program is that dieters must calculate their particular caloric requirements.
Beach body proposes an random 750 calorie deficit for everybody following 21 Day Repair, regardless of age, health status or gender.
Combined with daily work outs, negating 750 calories out of overall intake will likely result in weight loss, but it may not be healthy.
For example, using the 2 1 Day Repair equation, a 145-pound (66-kg) person would just have 1,245 calories throughout the application.
This really is a meager sum, particularly for a person who has a busy job and can be doing daily, occasionally demanding , workouts.
Eating too few calories while engaging in more activity than you’re utilised to can result in hypoglycemia (low blood sugar), mood swings and an increased potential for binge eating (9Trusted Source).
The Main Point
The 21 Day Repair uses daily workouts and also portion-controlled containers to promote weight loss.
Though this plan may aid weight loss and enhance diet quality, it also has drawbacks. The program focuses on short-term, striking weight loss rather than long term lifestyle changes and may be too restrictive to get some.
Whilst subsequent to 21 Day Fix will likely result in a few fat loss, people searching for lasting results should focus on eating whole foods, practicing portion control and increasing physical activity on a longterm basis.