Understanding the 21 Day Fix Program

The 21 Day Fix is a short-term diet and fitness plan developed by Beachbody, a well-known multi-level marketing (MLM) company. The program promises to help participants lose weight, even up to 15 pounds, in just three weeks. It combines an eating plan based on portion control and daily workouts, offering a structured approach to achieving short-term weight loss goals.

Speaking personally, I first came across the 21 Day Fix when looking for a way to break my routine and reset my eating habits. I was intrigued by the promise to ‘blast fat’ in just three weeks, especially given the buzz around its colorful containers and structured schedule. Like many others, I found it easier to stick to something visually guided rather than constantly measuring cups or logging food.

In this article, I’ll examine the 21-Day Fix in more detail and explore whether it’s truly effective and sustainable.

How the program works

The 21 Day Fix program involves three main things: calorie calculation, meal planning and portion control, and exercise.

1. Calorie calculation

To begin with, you calculate your daily calorie needs using a formula provided by Beachbody based on your weight.

To calculate your daily calorie target on the 21 Day Fix, you start by multiplying your current weight in pounds by 11 to establish your caloric baseline. Then, you need to add 400 calories to account for the calories burned during the daily workouts, which are also a part of the 21 Day Fix.

You need to subtract 750 calories from the number you got to create a calorie deficit that supports weight loss. This is how you get your daily caloric target which also places you into one of four calorie ranges, from 1,200 to 2,300 kcal.

The Beachbody program outlines that if your daily calories are below 1,200, they should be rounded up to 1,200; if they are above 2,300, they should be rounded down to 2,300. It is important to note that this method may not be accurate for everyone and overlooks variables like age, sex, and muscle mass.

Here is an example of how to calculate the daily calorie needs of a person who weighs 150 lbs according to the 21 Day Fix:

1. Multiplying the weight in pounds by 11

150 x 11 = 1,650 kcal → This is the caloric baseline

2. Adding 400 calories to compensate for daily exercise

1,650 + 400 = 2,050 kcal → Daily maintenance caloric level

3. Subtracting 750 calories to be in a calorie deficit for weight loss

2,050 - 750 = 1,300 kcal → Daily calorie target

4. Determining your calorie range

1300 kcal/day falls under the range of 1,200–1,499 kcal/day bracket

2. Meal plan and portion control

To meet your calorie requirements, you will need to plan your diet thoroughly. The 21 Day Fix diet plan utilizes something called a color-coded container system. It’s designed to teach users to adjust portion sizes and make it easier to stick to your daily calorie intake. The program uses seven color-coded containers of different sizes that correspond to a certain food group:

Typically, a person is suggested to divide food into three meals and three snacks per day. With the help of portion control containers, a person can easily adhere to daily calorie targets. This system also provides a visual alternative to counting calories, making calorie deficit effortless.

3. Daily exercise

In the 21 Day Fix program, the 30-minute workouts are pre-planned for you with a specific schedule designed to burn calories in order to maximize results in 21 days. You will also get the workout videos to easily follow your daily exercise routine.

Each day targets different muscle groups, and the workouts are designed to target all fitness areas: strength training, cardio, core, flexibility, recovery, and mobility. The exercise routines are prerecorded in workout DVDs.

• Day 1. Total Body Cardio Fix
• Day 2. Upper Fix
• Day 3. Lower Fix
• Day 4. Pilates Fix
• Day 5. Cardio Fix
• Day 6. Dirty 30
• Day 7. Yoga Fix

Foods on the plan

Generally, this 21 Day Fix plan limits unhealthy, highly processed foods. The overall goal is to fulfill your daily calorie needs via whole, nutritious, and fiber-rich foods. The good news is that you don’t have to give up sweets completely — you can opt for healthier alternatives like berries or trail mix or even trade one carb portion for a piece of dark chocolate. Let’s take a closer look at which foods are recommended on the 21 Day Fix and which ones are best avoided during the program.

Recommended foods

The 21 Day Fix program emphasizes whole foods. Common recommendations include:

• Vegetables (e.g., carrots, leafy greens, peas, sweet potatoes)
• Fruits (e.g., apples, grapes, berries)
• Lean proteins (e.g., chicken breast, eggs, tofu, Greek yogurt)
• Complex carbs (e.g., quinoa, brown rice, legumes)
• Healthy fats (e.g., avocados, cheese, nut butter, oils)

For those with a sweet tooth, a carb serving can be swapped for an approved treat, like dark chocolate or dried fruit, up to three times a week.

Foods to avoid

The program users should avoid processed or fast food. Some examples of foods that should be avoided include:

• Refined carbs (e.g., white bread, pasta, crackers, sugary cereals)
• Fried and deep-fried foods (e.g., potato chips, hot dogs, bacon, sausage)
• Packaged snacks and sweets
• Alcohol

Why choose a 21 Day Fix program instead of other weight loss programs?

The reasons to choose the 21 Day Fix instead of other weight loss programs:

Might be effective to lose weight. The program can effectively promote weight loss by emphasizing portion control, whole foods, and consistent physical activity. While claims of losing 15 pounds in three weeks may be exaggerated, many users may see progress if they follow the plan closely. Even though the 21 Day Fix program itself lacks scientific support, certain studies suggest that successful weight loss might be achieved through a high-protein diet, eating fiber-rich nutritious foods, and swapping sugary drinks for water.

Promotes healthy food choices and serving sizes. The 21 Day Fix program encourages people to opt for more nutritious food choices. Such an eating plan promotes the need to prepare meals at home, incorporate more whole fruits and vegetables, drink plenty of water, and so on. With portioning foods, meal planning may form a habit over time, helping control body weight.

Encourages a healthy lifestyle. Unlike many eating plans, the 21 Day Fix also incorporates exercise. Moreover, the workout calendar tries to balance various types of exercise, including targeting resistance training for both the upper and entire lower body, cardio, as well as stretching and mobility exercises.

Disadvantages of the 21 Day Fix

The program has its disadvantages too:

• Focus on short-term weight loss. The program is only meant to last three weeks and promises quick results. Such a short-term focus may lead to rapid fat loss, which isn’t healthy.
• Risk of overly restrictive calorie levels. For some people, especially those doing daily workouts, this may not be enough calories to sustain daily functions. Consuming too few calories with increased activity can lead to low blood sugar, mood swings, and an increased chance of binge eating.
• Cost and product promotion. The initial cost for the 21 Day Fix program kit is about $60 (this includes the colorful containers and workout DVDs). Additionally, the program heavily promotes buying expensive Beachbody products, particularly Shakeology shakes, which are not required but are proposed by the brand to give better results.
• Multi-level marketing (MLM) structure. The company's multi-level marketing tactics often prioritize profit over consumer health. This model also means that ‘coaches’ may lack the credentials to offer sound advice.
• Results may be unsustainable. While the containers teach portion control, it is unrealistic to eat like this on a long-term basis and exercise every single day. Hence, returning to previous habits after 21 days could mean regaining lost weight.

Abby Langer, a registered dietitian, has also written in her blog about the disadvantages of the 21 Day Fix program.

The issue that I have with the program is that it may not provide enough food for some people — I would not survive on 1,200 calories a day; in fact, I’d be more likely to binge-eat if I restricted myself to that extent. This is what happens when you go for a quick-fix; drastically cutting calories can really backfire for a lot of people.

Abby Langer

Considering all the points above, the 21 Day Fix should not be regarded as a long-term solution for weight loss. While it may offer quick results and introduce healthier habits, its rigid structure, short duration, and low-calorie recommendations make it difficult to sustain over time.

To achieve and maintain a healthy weight in the long run, it’s best to consult with a certified nutritionist or registered dietitian. These professionals can assess your unique needs, medical history, lifestyle, and preferences to create a personalized plan that supports gradual, realistic, and sustainable weight loss — without the need for branded portion control containers or restrictive time frames.

Overall evaluation

The 21 Day Fix is a structured diet program that incorporates several smart principles: eating whole foods, exercising regularly, and controlling portions. It’s likely to help users lose weight, especially in the short term.

However, its drawbacks include potentially inadequate daily calorie intake, high costs, reliance on multi-level marketing, and a limited focus on sustainability. While it may offer a short-term jumpstart, it falls short as a long-term solution for a healthy lifestyle.

For those seeking lasting change, it's better to prioritize gradual, consistent habit changes and consult with licensed dietitians or fitness professionals for a truly personalized plan.