Keto And 21-Day Fix: A Comprehensive Guide

The 21 Day Fix is a weight loss and fitness program by Beachbody that promises to help you lose up to 15 pounds in three weeks. It involves a workout guide and a portion-controlled meal program. The meal program includes seven colour-coded containers for different food groups, with each container being a different size. The program also includes a workout DVD with six 30-minute workouts.

The Ketogenic (Keto) Diet, on the other hand, is a high-fat, low-carb diet that aims to put your body in a state of ketosis, where it uses fat for energy instead of glucose. This diet typically includes high-fat foods such as eggs, meat, fish, nuts, oils, and non-starchy vegetables.

Combining the Keto Diet with the 21 Day Fix program can be an effective way to lose weight and improve your health. The Keto Diet focuses on reducing carbs and increasing fat and protein intake, while the 21 Day Fix program provides structure with its portion-controlled containers and daily workouts.

Keto-friendly foods

A keto diet is a high-fat, low-carbohydrate diet that aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. Here are some keto-friendly foods:

Animal Proteins

Fish and shellfish are keto-friendly and carb-free. Salmon, sardines, mackerel, and other fatty fish are rich in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are also staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as most types are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable as they are high in protein, although they do contain some carbs. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, and salad greens like lettuce and arugula.

High-Fat Vegetables

Avocados and olives are unique among vegetables as they are fairly high in fat and also contain fiber and low net carbs.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. Examples include almonds, walnuts, pecans, and macadamia nuts. Chia seeds, hemp seeds, and flax seeds are also good choices as they are packed with fiber and omega-3s.

Berries

Berries are an exception to the rule that most fruits are too high in carbs for the keto diet. Raspberries, strawberries, blackberries, and blueberries are low in carbs and high in fiber.

Dark Chocolate and Cocoa Powder

Dark chocolate that contains a minimum of 70% cocoa solids is keto-friendly when eaten in moderation. Cocoa is also a good option as it is rich in antioxidants.

Portion control containers

Portion control is a key feature of the 21 Day Fix program. The program comes with a set of seven colour-coded containers of different sizes, each meant for a specific food group. The containers are as follows:

• Green container (one cup): Vegetables
• Purple container (one cup): Fruit
• Red container (3/4 cup): Protein sources
• Yellow container (1/2 cup): Carbs
• Blue container (1/3 cup): Healthy fats
• Orange container (two tablespoons): Seeds and dressings
• Teaspoons: Two to six teaspoons of nut butter and oils, depending on target calorie range

The containers are used to help dieters control their portions and ensure they are consuming plenty of nutritious foods from each food group daily. The program also comes with a tally sheet to make it easy for followers to keep track of their daily container consumption.

The Beachbody website provides a simple equation to help dieters calculate their calorie baseline (basal metabolic rate or BMR) and determine their calorie needs to maintain their weight. The resulting calories then determine which of the four "Container Plans" with different calorie target ranges is right for them:

• Plan A: 1,200–1,499 calories
• Plan B: 1,500–1,799 calories
• Plan C: 1,800–2,099 calories
• Plan D: 2,100–2,300 calories

Depending on the plan, dieters are allowed a certain number of containers per day for the different colour-coded categories.

Calculating calorie needs

The 21 Day Fix program involves calculating your calorie needs, consuming portion-controlled meals, and completing daily workouts for 21 days. Before diving into the meal program, 21 Day Fix followers must calculate their own calorie needs. This is done by using a mathematical equation provided in the starter guide.

First, multiply your current weight in pounds by 11. This number is your calorie baseline, also known as your basal metabolic rate or BMR. Next, add 400 (workout calorie burn) to your calorie baseline. The resulting number represents the number of calories you need to consume to maintain your weight.

To determine the number of calories you should eat to lose weight, subtract 750 (the calorie deficit) from your calorie needs. This number is the calorie target recommended by Beachbody to promote weight loss. It's important to note that Beachbody warns users never to consume less than 1,200 calories per day and to round up to 1,200 calories if estimated daily needs fall below that amount. If your estimated calorie needs are above 2,300, it is suggested to round down to 2,300.

After calculating your calorie needs, you can determine your "Container Plan." There are four "Container Plans" with different calorie target ranges: Plan A (1,200-1,499 calories), Plan B (1,500-1,799 calories), Plan C (1,800-2,099 calories), and Plan D (2,100-2,300 calories). Each plan outlines the number of containers from each color-coded category you can consume per day to stay within your calorie target range.

In addition to the color-coded containers, dieters are allowed two to six teaspoons of nut butter and oils, depending on their target calorie range. It's worth mentioning that the 21 Day Fix program costs $59.85, but adding supplements and bonus workouts can increase the overall price.

Plan-approved meals

The 21 Day Fix is a diet and exercise plan that can help with weight loss. It involves calculating calorie needs, consuming portion-controlled meals and completing daily workouts for 21 days.

Day 1

• Breakfast: Shakeology with almond milk or Greek yogurt with 1 teaspoon of nut butter (1 red, 1 blue)
• Snack: Baked oatmeal (1 yellow, 1/2 purple)
• Lunch: Bacon, apple and kale mason jar salad (2 green, 1 purple, 1 red, 1/2 blue, 1 orange)
• Snack: 1 hard-boiled egg, 5 baby carrots and 1/2 cup of raw celery with 1 1/2 teaspoons of nut butter (1 green, 1 1/2 blue, 1/2 red)
• Dinner: Sweet potato and black bean chilli (1 green, 1 red, 1 yellow, 1/2 blue, 1/2 blue)
• Snack: Whipped ricotta stuffed strawberries (1/2 purple, 1/2 red)

Day 2

• Breakfast: Shakeology with almond milk and chia seeds or Greek yogurt with 1 teaspoon of nut butter and chia seeds (1 red, 1 blue, 1/2 orange)
• Snack: Baked oatmeal (1 yellow, 1/2 purple)
• Lunch: Leftover sweet potato and black bean chilli (1 green, 1 red, 1 yellow, 1/2 blue, 1/2 blue); apple with 1 1/2 teaspoons of nut butter and chia seeds (1 purple, 1 1/2 blue, 1/2 orange)
• Snack: Raw peppers and cucumbers (1 1/2 green)
• Dinner: Spaghetti squash lasagna (1 1/2 green, 1 1/2 red, 1/2 blue)
• Snack: Whipped ricotta stuffed strawberries (1/2 purple, 1/2 red)

Day 3

• Breakfast: Shakeology with water or Greek yogurt with cinnamon (1 red)
• Snack: Baked oatmeal (1 yellow, 1/2 purple)
• Lunch: Maple pear pecan mason jar salad (2 green, 1 purple, 1 red, 1/2 blue, 1 orange)
• Snack: Whipped ricotta stuffed strawberries (1/2 purple, 1/2 red); raw peppers and cucumbers (1 green)
• Dinner: Baked lemon garlic chicken with instant pot loaded cauliflower mash (1 green, 1 1/2 red, 1/2 blue, 3 blue)
• Snack: Treat swap (1 yellow)

Day 4

• Breakfast: Shakeology with almond milk or Greek yogurt with 1 teaspoon of nut butter (1 red, 1 blue)
• Snack: Baked oatmeal (1 yellow, 1/2 purple)
• Lunch: Bacon, apple and kale mason jar salad (2 green, 1 purple, 1 red, 1/2 blue, 1 orange)
• Snack: 1 hard-boiled egg, 5 baby carrots and 1/2 cup of raw celery with 2 teaspoons of nut butter (1 green, 2 blue, 1/2 red)
• Dinner: Sausage, bean and kale skillet (1 green, 1 red, 1 yellow, 1/2 blue)
• Snack: Whipped ricotta stuffed strawberries (1/2 purple, 1/2 red)

Day 5

• Breakfast: Shakeology with almond milk or Greek yogurt with 1 teaspoon of nut butter (1 red, 1 blue)
• Snack: Baked oatmeal (1 yellow, 1/2 purple)
• Lunch: Maple pear pecan mason jar salad (2 green, 1 purple, 1 red, 1/2 blue, 1 orange)
• Snack: 1 hard-boiled egg, 10 baby carrots and 1/2 cup of raw celery with 1 1/2 teaspoons of nut butter (1 1/2 green, 1 1/2 blue, 1/2 red)
• Dinner: Spinach and artichoke pizza topped with grilled chicken (1/2 green, 1 red, 1 yellow, 1 blue, 1/2 blue)
• Snack: Whipped ricotta stuffed strawberries (1/2 purple, 1/2 red)

Tracking progress

Tracking your progress is an important part of the 21 Day Fix program. The program encourages you to track your weight loss progress in different ways.

Firstly, it is suggested that you take a "before" picture before starting the program. This will allow you to visually compare your progress after completing the 21 days. Additionally, participants are advised to take body measurements of their arms, chest, waist, hips, and thighs to track changes in their body composition. By comparing these measurements before and after the program, you can see how many inches you have lost during the three weeks.

The 21 Day Fix kit also comes with tally sheets that help you keep track of your daily container consumption and water intake. These tally sheets provide spaces for recording meals, snacks, and water consumption throughout the day. Filling out these sheets daily will help you stay on track and ensure you are adhering to the program guidelines.

Furthermore, the program encourages you to pay attention to how your clothes fit. You may notice that your clothes start to feel looser as you progress through the program, indicating that you are losing weight and your body composition is changing.

Finally, you can also use a scale to track your weight loss progress. Weigh yourself before starting the program and then periodically throughout the 21 days to see how your weight is changing. However, keep in mind that weight can fluctuate, so it's essential to look at overall trends rather than daily fluctuations.

By utilizing these tracking methods, you will be able to see the progress you are making and stay motivated throughout the 21 Day Fix program.

Frequently asked questions