When you are first starting off on your 21 Day fix, 21 Day fix Extreme, or Country Heat, the eating guide and the container system can seem little confusing. I want to help you maxizes your results by understanding how the container system works.
Each program comes with a handy “Eating Plan”. You need to read the eating plan. It is going to make this process SO much easier for you. Your first step is to figure out your calorie bracket. Your calorie bracket, tells you how many containers you get each day.
Your weight in pounds x 11= Your caloric baseline
Your caloric baseline + 400 (fix caloric burn) = Your caloric needs
Your caloric needs- 750 (caloric deficit) = Your caloric target
Once you have your caloric target, open your Eating Plan to the calorie chart. Whatever chart your calories fall into is your calorie bracket, now you know how many containers you get each day.
Make sure you are eating ALL of you containers everyday. People tell me they can’t eat that much, if you can’t eat that much you aren’t moving enough or you are picking on food that you aren’t counting in your containers. To keep track of what you are eating, I recommend getting the 21 Day Fix tracker app. It is a free app that helps you count your container everyday. On the other side, if the food isn’t enough for you, add a extra green container, and if you are still hungry add a extra protein. I have also had people tell me that they do not need to use the containers, they will eye ball it or whatever…those are the people that will NOT loose the weight or stick with the program. If you are first starting out you need to be measuring. There is something psychological about measuring the food out every time you eat it. Plus no room for error.
When you are using a container to measure out your food, make sure you can put a lid on it with your food in the container. That way you know you are not over filling the container and over eating.
Go over what you can eat with each container listed in the Eating Plan. The foods at the top of the list are the most nutrient dense. If you stick to eating from the top, you will loose weight quicker, and be fuller longer, since the food is the most nutrient dense. Make note some of the foods need to be cooked before you measure them out. Oatmeal for example, oatmeal puffs up when you cook it, if you are measuring it out dry, then cooking and eating it, you are over eating your carbs. I recently learned that one, once I started measuring it out after it was cooked, weight fell off faster.
You can mix and match the containers however you want throughout the day. You can pair a fruit with a fat or a protein, or eat it by itself….the world is your oyster here, have fun!
I always find it helpful to plan out what I am going to eat the night before so there is no question to if I am hitting all my containers. I even know what times I like to eat at, that might be a little to scheduled for some people, but it works for me. Do what works for your body and your lifestyle.
I hope this helps you to understand how to use the containers to get the best results with your weight loss!