The 21 day fix meal plan is simple and effective in building muscles and burning fats. It targets your body composition by strategically timing your macros for the best results. With an easy to follow formula, the Beachbody 21 Day Fix Meal Plan makes it easy to build muscle and burn fat.
If you are looking to lose weight and build muscles, the 1st thing you must focus on is your calorie intake. Otherwise, how can you know how much food to eat? Well don’t worry! In this 21 Day Fix Meal Plan Calculator we will display all the formulas you need to calculate how much food you will eat for a precise weight loss goal.
What better way to lose weight and keep it off than by eating the right number of calories? Also, it is the perfect guide for your upcoming program. It works like a charm!
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What is the 21 day fix?
The 21 day fix is the brand name of a weight loss plan that was created by celebrity trainer Harley Pasternak. He says that his program works by helping you stick to your diet with portion control, and he designed it for people who have a hard time staying on track.
He claims that the containers you use to measure your food will help you lose weight by giving you a sense of control over your portions, and that you can get a more realistic picture of how much you are actually eating. The 21 day fix is more like a meal plan than a true diet. It relies on prepackaged meal containers, prepackaged foods that are designed to be eaten as part of the program, and portion control.
The 21 Day Fix diet plan provides a lower-carb macronutrient distribution of around 40% carbohydrates, 30% protein, and 30% fat.
Calculating 21 day fix meal plan
The 21 day fix meal plan is calculated by using your weight and activity level. You will then be given a certain number of containers to eat each day.
The containers are color coded and each food group has its own container. Through this plan you can prepare your meals for each day.
You should consider the foods you like to eat and what is healthy for your body. You may want to add a protein shake or protein bar. This is a good way to make sure you get your protein. Check out AIP Protein Shake recipe.
Try not to eat until you are hungry, it’s not worth it to eat tons of food only to gain all that weight back. This is why you have to eat the proper amount of calories!
The good thing about the containers is that they allow you to portion out your food. You should be able to put enough food in each container to fill up most of it.
Calculating 21 day fix meal portions
To calculate your 21 day fix portions, you will need to know your weight and your height. Most people know what their height is, but some people are not so sure of their weight.
This is where this handy calculator is useful. I can’t tell you how many times people think they are at the right weight and then they lose a few pounds. It’s all about the calories you are taking in and your height, both of which are tracked here.
To figure out your portions for your 21 day fix plan, follow these steps:
- You will divide your number of pounds by your height in inches (for example: 195 lbs and 5’10” = 467 . 5 cal portions per day).
- Take that number and divide it by two.
- This is the recommended number of portions you will be consuming each day (for example: 467. 5 cal / 2 = 267. 5 cal per day).
- This is the actual number of portions you need to be eating per day, but don’t fret, this is a very close estimate.
- If you are unsure of your portions, always err on the side of consuming more than you think you need.
- Remember that you are trying to balance your calories. If you have a rough estimation of your portions, here’s what they look like: 1 portion = 1/2 a cup, or 1/4 a bowl.
1/2 a portion = 1/4 a cup, or 3/4 a bowl.
Weight loss to expect on 21 day fix
The 21 day fix is a weight loss program that promises to help you lose up to 10 pounds in just 21 days. The program is based on the principle of portion control, and it provides you with a set of portion-controlled containers that you use to measure your food.
It is said that when you control the amount of food you eat, you can lose weight.
The only problem is that this program is not supported by any medical science and there is no evidence that the basic principles behind the 21 day fix works.
On the Beachbody website, it is stated that those who follow the 21 Day Fix program can expect to see fast results, including a weight loss of up to 15 pounds (7 kg) in just three weeks.
How to follow 21 day fix plan
The 21 day fix plan depends on many steps, as the dieters who follow the 21 Day Fix fitness programme are encouraged to do at least one workout each day of the week.
After that, you will need to determine your container plan based on BMR.
The 21 Day Fix includes two DVDs with six 30-minute exercises each.
Upper Fix: Upper-body resistance exercise with a focus on the upper body (chest, back, shoulders, arms and abs).
Lower Fix: An exercise that “firms and tones your whole lower body while blasting fat and burning calories.
Total Body Cardio Fix: Increase your heart rate and burn calories by doing a full-body cardiovascular exercise with weights.
Cardio Fix: A second cardio exercise without the use of weights.
Pilates Fix is a Pilates-based workout that focuses on abdominal strength and thigh firming.
Yoga Fix is a restorative yoga-based workout that helps with flexibility and balance.
2. Create a ‘Container Plan’
Before beginning the food plan, 21 Day Fix participants must determine their personal calorie requirements.
To find the calorie chart that corresponds with your calorie level, you will need to determine how many calories you need to consume in a day. To do this, you will need to know your basal metabolic rate (BMR) and activity level. BMR is the amount of calories you burn while resting, so if you wake up in the morning and don’t do anything, your BMR is what you need to know. You also need to know how many calories you burn each day when you are exercising, because this is how much your body burns when you are doing regular activity.
A mathematical equation is presented in the starting guide to estimate overall calorie needs.
You can find out your BMR by taking the Harris Benedict Equation, using a food diary to log your calorie intake, and using an online calculator. For example, if you want to know your BMR you would use the following formula:
BMR = 10W + 6.25H – 5A + 5
BMR = 10W + 6.25H – 5A – 161
To find the activity level that you need to have, you will need to log the number of calories you burn each day in exercise.
For example, if you weigh 185 pounds and are a sedentary individual, then you would burn 647 calories each day, which would make your calorie burn per day approximately 3, 822 calories.
Check out your BMR from the calculator below:
- According to Beachbody, this is the calorie target you should eat to lose weight.
- The resultant calories help you figure out which plan is best for you and how many servings of each color-coded container you may eat each day.
- Each container is varied in size and is intended for use with a certain food group:
Vegetables in a green container (one cup)
Fruit in a purple container (one cup)
Protein sources in a red container (3/4 cup)
Carbs in a yellow container (1/2 cup)
Healthy fats in a blue container (1/3 cup)
Seeds and dressings in an orange container (two teaspoons)
Depending on their calorie target, dieters are also permitted two to six tablespoons of nut butter and oils.
There are four “Container Plans” available, each with a distinct calorie target range (plans):
- A: 1,200–1,499 calories.
- B: 1,500–1,799 calories.
- C: 1,800–2,099 calories.
- D: 2,100–2,300 calories.
Form your plan
After determining the number of servings of each food category that may be ingested per day, 21 Day Fix adherents should consume the recommended quantity of each container on a daily basis.
A tally sheet is included in the 21 Day Fix package to help members keep track of their daily container usage.
Dieters can record their daily meals and snacks in six areas on the tally sheets, as well as their daily water consumption in eight slots.
The 21 Day Fix programme suggests some meals and recipes, however dieters must pick which things are acceptable to eat when following the plan.
As a fixed rule, 21 day fix plan encourages healthy whole unprocessed foods while obviously discourage unhealthy, high calorie junk food.
Foods approved on 21 day fix plan:
- Nuts and seeds.
- Healthy oils like olive oil.
Foods not allowed on 21 day fix plan:
- Refined carbs.
- Processed meats.
- Alcholic beverages.
- Candy and beverages with high sugar content.
- Fried foods.
What are the portion sizes of the 21 day fix containers?
The 21 day fix containers are all different sizes, and each container corresponds to a different food group. The container for fruits and vegetables is the smallest, and the container for proteins is the largest.
When you open up the container the size is what will determine how much of that food group you have. For example, if you open up the protein container and it is 2 servings of chicken breast, then you will get two servings of chicken.
If the container says 2 ounces of chicken, then you will get that amount of chicken.
When you are determining how much of a food group you want to eat from a container. Always think about how many portions you want to be able to have in a meal.
For example, if you are having a dinner and there is one serving of chicken, then maybe that is a meal.
But if you are having a snack and you want 4 ounces of chicken, then that is too much for one meal.
In that case, divide that 4 ounces of chicken over two containers, which will each have 2 servings. When you are trying to determine how much of each food group you want to eat, remember that all containers are different sizes, and the one serving is on each side of the container.
Are the 21 day fix diet pills or bars dangerous?
In my opinion, they are not dangerous. It sounds as if there have been a few side effects but none of them was serious. The diet has caused people to drop weight and some people have suffered from upset stomachs but it is probably just a few bad apples in the bunch.
Is greek yogurt good for upset stomach? check out.
If you suffer from digestive problems you should get checked out by a doctor, but this is normal for most diets. The diet has also caused people to loose 10 pounds in less than two weeks.
If you don’t want that kind of rapid weight loss and the drastic changes that come with it then you shouldn’t try this program. But if you like fast weight loss and don’t mind being a little bit unsure of what you are doing this is not a bad option.