I am admittedly not a beach body fan. False promises of 1,000 calories burned in an hour, 15 pounds lost in 3 weeks, I just don’t buy into all of that. However, I was intrigued by their new 21 Day Fix program. I had tried a few of the workouts with a friend and really enjoyed them. They weren’t overly hard, you could increase difficulty by simply adding heavier weights. They had real people doing the workouts so you weren’t struggling alone. You could relate to these normal people working out on the screen ahead of you, who doesn’t like that? I mean, it seemed great.
I ordered the program, minus the Shakeology because I don’t like drinking my meals, sorry but no. I had zero intentions of doing the meal plan. But I was curious so I read the book.
Here’s the breakdown. 21 Day Fix has you use their formula to figure out how many calories a day you will roughly eat. You then match your calorie group to the group of containers, you get these tiny container to help portion your food. You can give up containers in favor of a Shakeology shake or trade off food for treats like wine, cookies, etc.
Now, for me, I currently eat 1800 calorie a day and workout 5 days a week. My calories are factored using IIFYM.com so I am at a deficit but I’m not starving trying to fit a 1200 calorie a day diet, the more I workout the more I eat, sounds good to me!
21 Day Fix put me in a 1400 calorie a day range. Now, here’s the problem, their calculator for factoring your calories estimates each 21DF workout at 400 calories burned. I can tell you that I’ve done their videos and you do not burn 400 calories in a workout. As a person in shape, using my heart rate monitor, I burned 320 calories during Dirty 30, and 120 calories during yoga, so you cannot estimate 400 calories a workout burned. That is the initial thing that is wrong in their equation.
Next, once you have your daily calories burned figured out, the calculator says to take 750 away and give yourself a 750 calorie a day deficit, that’s what you eat. First, you’re at an incorrect number initially with their over estimating of calories burned, then it says OK take away 750 calories, eat at a 750 calorie deficit each day!
My BMR is 1500. Meaning just being alive my body is burning 1500 calories. So, this program tells me to eat 1400 calories a day putting me 100 calories under what my body uses jut being alive. Okay, now back to IIFYM. I use IIFYM to figure my TDEE (Total Daily Energy Expenditur). That for me is almost 2300 calories. That means my body, with 5 workouts a week, based on my age, weight, height, etc is burning 2300 calories a day on average. So,nevermind that 21DF asks me to eat under my bare minimum calorie needs for my body. It’s asking me to eat 900 calories less than what my body burns in a day.
I don’t know about anyone else, but I don’t enjoy feeling exhausted. I don’t enjoy feeling tired. I like having energy! I like eating food! Chopping my calories down to 1400 calories a day is not healthy for my body, not if I will be following a program that has me working out 7 days a week.
So, here’s my thought on 21 Day Fix. Trash the nutritional book. Wait, keep it for the recipes, but ignore the diet. Use the workouts, they are good and fun and easy to follow. But don’t limit your calories. Ignore the bonus 3 day fix that comes with it – that’s just dangerous! Seriously, the booklet that says 3 day fix, throw it away! Do not use it, it’s not worth it to starve yourself in such a way to jut lose weight.
The creator of 21 Day FIx, she’s a fitness competitor and a trainer. Beach Body coaches will tell you she is a nutritionist, but she is not. I’ve questioned her on Twitter and been ignored. Her website says she is a trainer, not a nutritionist. Granted, I’m sure she’s worked with nutritionists, but let’s be real here. Beach Body is in this for the money. They make millions off of pushing their products, so they will market quick fixes to make money! Their coaches aren’t there to help you, they are in it to make money. For everything you buy from them, they make a lil more money.
Don’t trust a quick fix. Do you want to get healthy? Then do your homework. Long term, sustainable weight loss is where it’s at!! 21 Day FIx’s nutrition plan is laughable. Yes, you lose weight, but do you want a quick fix or do you want changes that will last a lifetime? I mean, it’s simple a that. Do you want to be stuck at 1400 or even 1200 calories a day for the rest of your life? I don’t. I have lost 65 lbs in less than a year and never ate less than 1700 calories a day. True Story. It can be done. You eat the pizza! You can have snacks and enjoy food and lose weight!
Don’t buy into the gimmicks, the diets, and programs like 21 Day Fix. Yes, the workouts for most Beach Body programs are amazing! I give em that. But their diets are laughable. If you’re looking for long term, sustainable, healthy weight loss…. do your homework, research IIFYM, discover how calorie work with your body. Don’t deprive yourself. Don’t try to follow a low calorie diet while working out 7 days a week. Your body needs more. Food isn’t your enemy, stop treating it as such.