If you are looking for a diet that is simple to follow and doesn't require counting calories, the 21 Day Fix portion control diet might be perfect for you! This diet is based on color-coded containers, which make it easy to know how much food you are allowed to eat each day. In this post, we will show you how to calculate your daily calorie and container intake so that you can start the 21 Day Fix diet with confidence!
21 Day Fix Containers
The principle of the diet is to cut back on calories while eating a healthy, balanced diet. The term portion control refers to keeping track of your food intake in terms of vegetables, fruits, lean proteins, and good fats. The portions are divided into seven separate colored containers:
Red Container = Proteins
Green Container = Vegetables
Purple Container = Fruits
Yellow Container = Carbs
Blue Container = Fats and Cheeses
Orange Container = nuts, seeds, dressings
Teaspoon = oils, nut butters
There are also the free food options, which include herbs and spices, sauces, extracts, and a few more things. You'll receive replacement food containers that you may use for various beverages and snacks throughout the week; these are limited but make the diet viable.
What many people are unaware of is that the portion control diet is macro-nutrient proportioned, which means you'll get the right proportions of proteins, carbohydrates, and fats to keep your body functioning properly for your workouts and overall health.
You can get into more detail in the Beachbody On Demand backoffice with lots of pdfs and printouts available in the 21 Day Fix Program.
Calculating 21 Day Fix Calorie Levels For Containers
In order to match the number of containers you should consume on a daily basis to your calorie intake, you must first calculate. Its actually pretty simple to do.
In three easy steps, you may figure out your calorie goal for weight reduction using our interactive calculator:
- . First take your current weight in pounds and multiply by 11 to find your caloric baseline.
- Then add 400 (your Fix calorie burn) to your caloric baseline.
- Finally subtract 750 (caloric deficit) from your maintenance calories
The above is for losing weight the below will be for maintaining and gaining.
Maintaining:
Take your weight and multiply by 11 then add in 400 calories.
Gain Weight:
Multiply your bodyweight by 11 then tack on another 900 calories.
*One thing to remember is if you are below the 1,200 calories automatically go to this at the minimum.
Then find the 21 Day Fix Container Plan that corresponds with your calorie target. So if your calorie target is 1,300, you’ll use Plan A. The number of containers you need each day are listed with a corresponding colored square.
For example, if you are on Plan A, you can have 4 Green Containers (Veggies) a day. The plans also include daily teaspoon-sized portions of oil and/or nut butters—just look for the symbol. The 21 Day Fix doesn’t include an actual teaspoon, so just use any standard teaspoon.
Final Thoughts
The 21 Day Fix portion control diet is an innovative color coded container based plan that has become increasingly popular in recent years. It's easy to follow, doesn't require counting calories and includes the right proportions of proteins, carbohydrates, and fats for your body.
The containers are calculated using a three step process where you'll calculate your caloric baseline then add 400 calories before subtracting 750 from it in order to determine how many containers you should consume each day for weight loss or maintenance.
Thankfully there are also free food options available so if all this sounds too complicated don't worry – we have experts on staff ready to help! Complete our form below to get started today with one of our expert marketing consultants who will work with you create a stellar SEO or marketing plan
Other Frequently Asked Questions For 21 Day Fix
Who is it for?
Anyone who's ready to put in three weeks of hard effort, whether they've previously exercised or not. The workouts will likely be easy for you if you completed INSANITY or P90X.
What equipment does it require?
Light-weight and a yoga mat.
What are some good options for the red container for vegans who do not want to eat soy-based intimation meat?
Tofu and tempeh are soy products that aren't overly processed imitation stuff. Also, a vegan version of the Fix is being developed. In the meantime, beans, lentils, or peas may be used in your red container; however, if you do this, make sure to include some grains in your yellow container portions to obtain complete
What happens if I can’t finish all my containers?
Don't over stuff and overeat if you are full. Just eat what you can, but don't use it as an excuse to skip your green containers. If you're not finishing your dinners, start with them. They have the greatest nutrient-to-calorie ratio of any food group.
Are there any store-bought protein bars that are approved for this program?
Not at this time, but simply count 100 calories toward your yellow container and try to get organic protein bars.
How do you measure soup?
That’s all explained on pages 70–71 of your eating plan guide.
Do I measure the items cooked or uncooked?
Choose cooked if not specified in the plan, but uncooked is preferable.
Is this a good program for beginners?
Yes it is designed for beginners to intermediate to advanced.
Will I see results if I only follow the modifier?
Naturally, as long as you put in the effort and improve your fitness. You get out of it what you put into it. Get a heart rate monitor and use it to make sure you are pushing yourself.
Should I do more than one round? How many rounds should I do?
You can do as many repetitions as you like, but remember that as your fitness improves, you must challenge yourself more. To put it another way, keep doing what you're doing if you're enjoying the results.
I missed a week due to vacation/work travel/sickness. Where do I start from today?
Missing a week or two is not a big deal. Simply resume where you left off in your regimen. Your body will be fully recovered and strong, and you'll be able to harm yourself by breaking down your fast-twitch muscle fibers, after around five or six days off.
You may be too sore to exercise for a week if you do this. If you've missed more than five days, start gently on your first day back and work up gradually, taking about a week to get back to where you were previously.
What’s the perfect next step?
You've probably noticed that there's a 21 Day Fix EXTREME. It's a significant improvement, but if you're still having trouble with the routines, do another round or choose another Beachbody intermediate program to try.
If you're loving the Fix workouts, EXTREME is for you. Allow at least a week or two for your body to recover after doing EXTREME exercises on a maintenance routine.
What is maintenance work?
It's much more difficult to get into shape than it is to keep yourself in shape once you've achieved it. With roughly half the volume of your program, you can generally maintain a reasonable degree of near-peak fitness.
You may keep training by using many various sorts of instruction, although the most simple is frequently 3–4 days each week of the program you just completed. It will gradually decrease over time, but after a while, you'll probably start another activity or program to make up for the loss.
