Without a doubt the list below includes the most commonly asked questions I get about the 21-Day Fix.
It's one of the easiest programs to follow, the one I keep going back to, AND the usually the first program for most of my challengers! After completing a few rounds of this program, I see and think about my food in color coded containers (I can visualize recommended portion sizes) and I love helping others do the same.
The general rule of the 21 Day Fix nutrition portion is “If the food is on the list and it fits in the container you can eat it.” However, sometimes it's not so black and white, and a few foods have updated info.
Here, I’ll clarify some of the info about certain foods and answer the questions I commonly get her Youtube channel! asked. In addition, Autumn Calabrese, the creator of the program, has quite a few helpful Q&A and interviews on
1. Should I prepare separate meals for the rest of my family?
- This is not a plan that makes more work for you! Why would you feed yourself healthy foods and the rest of your family unhealthy foods???
- Autumn hits the nail on the head with her Answer.
2. How to count PB2?
- While PB2 is lower in calories, all natural organic Peanut butter is a whole food and better for our bodies. It's creamier and tastes better. Whether you eat REAL peanut butter or PB2, either way – count it as a teaspoon.
- See Autumn’s full response HERE.
3. Can I eat Quest Bars?
- If its not on the list – you can’t eat it!!!
- While they are not the worst thing you could eat, they’re not the best thing either. If you’re absolutely in a bind, okay, use sparingly, count as a treat (not red or yellow) but otherwise try making your own like these HIGH PROTEIN PEANUT BUTTER BARS.
- Here’s Autumns’s full Answer.
- These are one of the easiest “on the go” meals you can stash in your purse. However realize since they are more natural their shelf life is much shorter than others that are loaded with preservatives.
- Here’s the thread Autumn responded to on her Facebook page.
4. Why not almond or coconut milk?
- The initial reasoning behind the limitations on the almond milk per the nutrition guide was because in general you don't want to drink your calories!
- However Autumn did do an update in the Spring of 2015 where she shared that she will personally use up to 4 oz. of unsweetened almond and/or coconut milk and does not count it as a container.
- So for all you almond milk in your Shakeo lovers out there, no more wasting yellows on the milk!
- About four egg whites fit in one red container. However from a serving size perspective and caloric equivalent four egg whites count towards half a red.
- Also, for most people the body can only process 20 grams of protein in one sitting. One egg white has about five grams of protein, so do the math.
6. How about coconut milk yogurt?
- Given that there is no protein and 12 carbs Autumn believes this should be counted as a yellow and not a red (as greek yogurt is.
- YES!! If you're a popcorn lover like me, you’ll be a-okay on the 21-day fix!!!
- Three cups of popped popcorn = 1 yellow. Talk about a hearty snack!!! Thank goodness, because I am a popcorn lover!
- This does not include movie theater popcorn!!
- Maple syrup, raw sugar and honey are covered on page 15 of your Nutrition Guide.
- Yes – If its all natural and organic – count as tsp.
- Check out the full Answer.
- Ahhh – this one got me for the longest time. It comes down to chopped vs. whole.
- Here’s Autumns full Answer.
11. Pregnant?
- As always – CHECK WITH YOUR DOCTOR FIRST – but yes, the low impact workouts are totally safe while pregnant and the meal plan is simply whole, natural foods – healthy for EVERYONE at every age – but ALWAYS check with you doctor first.
12. Breastfeeding?
- Same initial response as above. Check with your doctor!!! But my sister was breastfeeding when I started the 21-day fix and it was completely doable and her doctor agreed!
- However, breastfeeding mammas do need more calories and may need to bump up a bracket. As a general rule add about 300-500 calories to your daily caloric need that you calculated and follow the portions.
- Here’s Autumns full response Answer.
- While I hate going without my Shakeology, if you’re going to end the 21-day fix with the 3-Day Quick Fix then you must follow the plan exactly, which means NO Shakeo! Save it up and make some Shakeology mug cake or peanut butter cups for when the three days are over and resume on your second round!
14. I'm still HUNGRY!! What can I do? - If you’re ‘starving’ after a few days you may need to re-evalute. If you’re super active at work, chasing kids, have long days, etc. you may need to follow adjust and try the calculation on page 76 of the guide. We are all different and react differently and listening to your body is important!
- Same thing goes for those of you who may not be able to finish your meals.
- Here’s Autumn's Full answer
15. Should I change my calorie bracket when I can’t get workouts in?
- It depends. This is a lifestyle, a habit. NOT a diet that you do temporarily.
- Here’s Autumns full Answer
16. How do I change My Fitness Pal to be a 21 Day Fix container tracker?
- From a computer, login. Settings > Diary Settings — change “Meal Names:” to container colors.
- Abs are a tough muscle to exhaust. Per Autumn, you could do the 10-min ab fix daily but recommended to do at least 3-4 days a week to maximize your results.
- Doubles week is recommended during days 15-21. It is recommended to do the workouts at 2 separate times of the day to maximize your metabolism and allow your body to rest in between as well as burn more calories. That being said if you can’t get them in at two different times, you can do them back to back.
- I've been there! We all hit that point!!! You feel like no matter what you do, your body won't change! This is why coaches recommend pictures, measurements and weight to be taken at the start of the program. Some days the number on the scale isn’t changing but the inches are. And sometimes the inches are the same but the appearance is different. But I am living proof. Its a combination of all the visual changes with the way you feel that determines your success!!! But if you feel like you need to switch things up try these tips:
- Eat from the top half of each list. The lists are organized in a hierarchy with the most beneficial at the top. For example looking at the greens you’ll see spinach at the top and while all veggies are “good” for you – those at the bottom of the lists certainly provide fewer benefits!
- Add in the doubles week every 3rd week. This will switch things up a bit, add some extra calorie burn and jump start that metabolism for a second time during the day – maximizing your results! Or you can switch workout programs. Whether its a switch over the Extreme or something like PIYO – keep your body guessing!
- Start your day with a workout!!! Set your alarm 30 minutes earlier – get up – drink a glass of water or E&E and get grooving!
- Eat different foods. I am a creature of habit – I tend to eat the same things each week but peridically I will change things like removing my Greek yogurt bowls for a week or two and replacing with hard boiled eggs and fresh fruit or swapping quinoa for sweet potatoes or chicken for fish, etc… Your body gets used to the foods you’re fueling up with. Stick within the range of highly beneficial foods – but switch them up from time to time. This will keep your body guessing and results coming!
I hope you all found this list helpful! If you have a question that you didn’t see answered within please post in the comment section and I will do everything I can to find you an answer and update as we go!
I am a firm believer that anyone at any level can get amazing results with this program IF you’re willing to work for them! This is NOT A DIET! This is NOT STARVATION! It's just simple, easy, healthy LIVING!
Also, a new cookbook for the 21 Day Fix and 21 Day Fix Extreme is launching next week. Autumn FIXATE and it will be available in this month, but only through your Team Beachbody Coach! If you don’t already have a coach, you can create a free Beachbody account and be on the list for the first to know how and when to purchase it! I will be giving away 3 copies in a special offer. will be releasing her cookbook
One of the first steps towards a happier and healthier lifestyle is realizing you’re ready for a change. But you don’t have to tackle it on your own! I run accountability groups monthly to help others reach their health and fitness goals with that one key aspect that so many are missing…SUPPORT!!!
If you’d like details on joining – fill out the application below!
3 Studies SHOW How Coconut Oil Kills Fat.
ReplyDeleteThe meaning of this is that you actually burn fat by eating coconut fat (also coconut milk, coconut cream and coconut oil).
These 3 studies from major medicinal magazines are sure to turn the conventional nutrition world upside down!