Beachbody 21 Day Fix Diet Guide: Pros, Cons + What You Can Eat

Assessing the Short-Term Weight Loss Regimen

The Beachbody 21 Day Fix diet is one of the many Beachbody weight loss programs (now called BOD) that falls under the umbrella of a short-term diet and exercise regimen.

This three-week diet and fitness program promises substantial weight loss in a very short period of time by putting you in a considerable caloric deficit with diet and exercise.

So what exactly is the Beachbody 21 Day Fix diet plan, and what can you eat?

In this guide, we will discuss what the Beachbody 21 Day Fix diet plan involves, how to follow it, the principles behind it, and potential Beachbody 21 Day Fix diet benefits and drawbacks.

Let’s jump in!

A person in a bikini at the beach.

What Is the Beachbody 21-Day Fix Weight Loss Plan?

The Beachbody 21-Day Fix is a weight loss diet and exercise program that claims to help you lose up to 15 pounds in 21 days.

The Beachbody 21 Day Fix diet plan encourages the consumption of whole foods and removes highly processed foods, using a color-coded system of containers to help guide your food choices and Beachbody 21 Day Fix meals.

However, the Beachbody 21 Day Fix diet calories are quite low, and combined with the exercise routine, the eating plan may not provide enough calories to sustain energy, support nutritional needs, and be healthy, sustainable, or safe.

The Beachbody 21-Day Fix exercise routine requires a minimum of 30 minutes of cardiovascular exercise daily, but additional workouts are recommended for weight loss.

Two people running.

How Do You Follow the Beachbody 21 Day Fix Diet?

The Beachbody 21-Day Fix meal plan allows you to eat three meals and three snacks daily.

There are specific numbers of servings or portions you can have for your Beachbody 21 Day Fix diet meals, depending on your caloric needs.

However, because the Beachbody 21 Day Fix diet weight loss plan is designed to put you in a caloric deficit, all portions are quite small, and the total eating plan calories are generally too low to be safe or sustainable.

How Many Calories Do You Eat On 21 Day Fix?

The 21-Day Fix eating plan calorie range is from 1,200 to 2,300 calories per day, with guidelines for how to calculate how many calories you should eat per day given.

Beachbody notes that if your daily calorie calculation shows that you need to eat fewer than 1,200 calories per day, you should consume 1,200 calories anyway, whereas if you need more than 2,300 calories per day, you are supposed to cap your intake to 2,300 calories anyway.

The Beachbody 21 Day Fix diet uses a macro ratio of 40/30/30, which means that you consume 40% of your calories per day from carbohydrates, 30% of your calories per day from protein, and 30% of your calories per day from healthy fats.

Once you have calculated how many calories you need per day using the Beachbody formula, you can determine how many servings you are supposed to eat from each color-coded Beachbody portion-control container.

These reusable containers are supposed to help you stay honest with your portion sizes and help you understand how much of each type of food you should eat for your meals.

Beachbody 21 Day Fix Containers

  • Green Container: Vegetables
  • Purple Container: Fruits
  • Yellow Container: Carbohydrates
  • Red Container: Protein
  • Blue Container: Healthy Fats
  • Orange Container: Seeds and Dressings

In addition to the food list and Beachbody 21 Day Fix recipes, the program also encourages dieters to have Beachbody Shakeology shakes. These are branded protein shakes sold by the company.

While it is not required to have the Beachbody products, the diet program strongly promotes these shakes and reports that you will see better weight loss results if you use them.

However, the Beachbody Shakeology shakes are expensive and must be purchased in large quantities. The smallest package is 24 weight-loss shakes, which cost about $129.95.

The Beachbody 21 Day Fix weight loss program also includes a workout plan with six different 30-minute workouts. 

You are supposed to do at least one Beachbody 21 Day Fix workout every day.

Lean proteins.

What Can You Eat On the Beachbody 21-Day Fix Meal Plan?

Here are the primary foods you can eat on the Beachbody 21-Day Fix meal plan to ensure healthy eating:

Beachbody 21 Day Fix Food List

  • Vegetables: You can eat 3-6 servings of vegetables, depending on your calorie goals. A serving is 1 cup. Raw veggies should make up most of the total vegetable intake daily. This category excludes potatoes.
  • Fruits: You can have 2-4 servings of fresh fruit daily, depending on your calorie targets.
  • Complex carbohydrates: No more than 2-4 1/2 cup servings of complex carbohydrates per day. This includes a select few whole grains like quinoa and brown rice, starchy vegetables like sweet potatoes, and legumes such as lentils, peas, and beans. You can choose to have a treat like dark chocolate three times per week instead of one of your carb servings.
  • Lean Proteins: You can eat 4-6 servings of lean protein daily, with each serving being ¾ of a cup. Examples include chicken breast, white meat turkey, fish, and egg whites.

Here are the foods that you cannot eat on the Beachbody 21-Day Fix meal plan:

  • Sugar and foods with added sugar such as sweets, cookies, pudding, ice cream, sweetened yogurt, fruit snacks, etc.
  • Sweetened beverages such as soda, fruit juice, sweetened coffee drinks, and energy drinks
  • Refined grains or anything with white flour such as white pasta, white bread, cereal, bagels, and crackers.
  • Fried foods
  • Processed foods such as deli meats, processed meats, spray cheese, instant mashed potatoes, canned soup, etc.
Two people eating dinner.

Is the Beachbody 21 Day Fix Diet Good for Weight Loss and Health?

As with most weight loss programs, there are pros and cons to the Beachbody program for weight loss.

Here are some of the potential Beachbody 21 Day Fix benefits:

  • Focuses on portion control and serving sizes, which can help you establish better lifelong eating habits.
  • Combines diet and exercise, which is great for weight management and health.1Clark, J. E. (2015). Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis. Journal of Diabetes & Metabolic Disorders14(1). https://doi.org/10.1186/s40200-015-0154-1
  • You don’t have to count calories once you determine your calorie targets and servings per day.
  • Macros are balanced.
  • You will lose weight if you are in a caloric deficit.2Weight Loss Depends on Less Calories, Not Nutrient Mix. (2015, May 22). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/weight-loss-depends-less-calories-not-nutrient-mix
A calorie counting app.

There are also numerous downsides and issues with the Beachbody 21-Day Fix Program for health:

Beachbody 21-Day Fix Program is a short-term fix to weight loss; after 21 days, returning to your old ways of eating will most likely cause you to regain the weight.

The calories consumed on this diet are too low for many people—often under 1500 calories daily. This is not safe or sustainable.

According to Harvard Health, adults should consume the minimum calories a day unless otherwise guided by a healthcare professional. This is 1200 calories a day for a woman and 1500 calories for a man.

You need to eat a minimum number of calories per day to prevent nutritional deficiencies and keep your metabolism from plummeting.3Schwartz, A., & Doucet, É. (2009). Relative changes in resting energy expenditure during weight loss: a systematic review. Obesity Reviews11(7), 531–547. https://doi.org/10.1111/j.1467-789x.2009.00654.x

‌Prolonged or significant caloric restriction will impact your basal metabolic rate (BMR) because you will start burning muscle mass to reduce your caloric needs.4Schwartz, A., & Doucet, É. (2009). Relative changes in resting energy expenditure during weight loss: a systematic review. Obesity Reviews11(7), 531–547. https://doi.org/10.1111/j.1467-789x.2009.00654.x

A person drinking a shake.

‌In addition, the program costs money, you need special color-coded containers, and Shakeology shakes are pushed on dieters. There is also MLM involved in Beachbody weight loss programs.

Even though the Beachbody 21 Day Fix diet program is only designed to be 21 days, it is still never advisable to go on a crash diet or attempt rapid weight loss.

Rather, health experts recommend gradual fat loss brought about by moderate caloric restriction combined with exercise.

According to the Centers for Disease Control and Prevention (CDC), fat loss should not exceed 1 to 2 pounds per week for most individuals.5Centers for Disease Control and Prevention. (2022, September 19). Losing Weight . Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/losing_weight/index.html

‌Therefore, trying to lose 15 pounds in 21 days is far too aggressive, as this works out to 5 pounds per week.

If you are considering this nutrition plan for weight loss or health, you should speak with your doctor or work with a nutritionist to ensure this is the right program for you and that you have the right calorie calculations that will provide you with the nutrients you need.

A person speaking with their healthcare provider.

References

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Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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