You may have noticed that we have updated how treats and beverages are counted in the portion-control containers that are used in Portion Fix, 21 Day Fix, CORE DE FORCE, and other Beachbody programs. Here’s a brief dive into how the new system works.
If you have any additional questions regarding the change, don’t hesitate to reach out to our friendly expert advice staff at BeachbodyExpertAdvice.com.
How will treats and beverages be treated differently in the portion-control eating plans?
Treats and beverages will no longer all be summarily counted as yellow containers across the various portion-control eating plans. Instead, they will be categorized into the color that best suits their ingredients and/or macronutrients (protein, carbohydrates, and fat).
Treats and beverages will still be limited to three-per-week, with the exception of Shakeology “bases” such as low-fat milk and unsweetened almond milk, which will be allowed once daily.
We are also doing away with the “measure with this colored container but mark it on your tally sheet as another colored container” strategy for treats in favor of common measurements (e.g. “2 pieces” or “25 morsels”).
Because many treats and beverages are ingredients in Beachbody recipes, the container counts for those recipes may also change.
Why are these changes being made?
The portion-control eating plan has expanded exponentially since the original 21 Day Fix. While the old system works fine, the new system allows us to containerize our ever-increasing catalog of container-friendly recipes more precisely. It’s also a more educational approach in regards to what, exactly, is in food.
Does this mean the old Portion Control Eating Plans are not as effective?
Absolutely not. These changes were made to make recipe containerization more precise and to enhance the educational value of these plans. Both systems provide the same, great results.
When will this change take place?
We will be updating the various plans, recipes, and other content on Beachbody On Demand and the Beachbody Blog over the next few months. Please be assured that the two systems of treat and beverage measure are interchangeable, so if you are working from a revised program guide but want to enjoy a recipe that measures containers using the old system, it won’t impact your diet negatively.
Where can I ask additional specific container and portion questions?
For additional questions on how to implement these changes-or about Portion Control Eating Plans in general-talk to our expert advice staff at BeachbodyExpertAdvice.com.
New portion-control container lists
Here are genericized lists to cover most Portion Control Eating Plans. Customized lists will be featured in updated nutrition guides featured on Beachbody On Demand in the months to follow.
Please note that if your program doesn’t currently have a treat list, this is not an opportunity to add one. Sorry. However, the “Shakeology Bases” list does replace the “Beverages” list.
Shakeology Bases (once per day)
The Shakeology Base list helps you add a little pizzazz to Your Daily Dose of Dense Nutrition. Pick a fluid from the list below, add it to the Shakeology flavor of your choice, and tick off the corresponding container from your Tally Sheet (along with a red container for your Shakeology).
|Low-fat milk, 1–2% (8 oz.)||1 Yellow, ½ tsp.|
|Unsweetened Almond milk (8 oz.)||1 tsp.|
|Unsweetened Cashew milk (8 oz.)||1 tsp.|
|Unsweetened Soy milk (8 oz.)||½ Red|
|Unsweetened Coconut milk beverage (8 oz.)||½ Blue|
|Unsweetened Rice milk (8 oz.)||1 Yellow|
|Unsweetened Coconut water (8 oz.)||½ Yellow|
Treats and Other Beverages (3 per week)
Three times a week, you can have a treat or a tasty beverage. Simply help yourself to the amount listed after your treat, enjoy it in all its deliciousness, then check the corresponding container off your Tally Sheet. For example, if you decide to indulge in a few well-earned chocolate-covered raisins, count out 20 pieces, then check half of a purple and half of a yellow off your Tally Sheet.
|Dried apricots, unsweetened (4 pieces)||1 Purple|
|Dried figs (2 pieces)||1 Purple|
|Medjool dates (1 pieces)||1 Purple|
|Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces)||1 Purple|
|Dried mango, unsweetened (2 pieces)||1 Purple|
|Dried cranberries (2 Tbsp. or approx. 30 pieces)||1 Yellow|
|Dried apple rings, unsweetened (approx. 7 rings)||1 Purple|
|Dark chocolate, plain (1.5″ x 1.5″ square, 1 fun sized bar, or approx. 25 morsels)||1 Yellow|
|Potato Chips, plain kettle (6 chips)||1 Yellow|
|Tortilla chips, plain corn (6 chips)||1 Yellow|
|Mini pretzels (14 pretzels)||1 Yellow|
|Peanut butter pretzel nuggets (12 pieces)||1 Yellow, 2 tsp.|
|Chocolate covered raisins (20 pieces)||½ Purple, ½ Yellow|
|Chocolate covered almonds (6 pieces)||½ Blue, ½ Yellow|
|Popcorn mix with raisins, almonds, and dried fruit (1 cup, ¼ of recipe)||½ Purple, ½ Blue|
|100% Real Fruit Juice (4 oz.)||1 Purple|
|Wine (5 oz.)||1 Yellow|
|Beer, light (12 oz.)||1 Yellow|
|Beer, regular (12 oz.)||1½ Yellow|
|Hard alcohol (1.5 oz.)||1 Yellow|
The questions below were asked by you, our loyal customers, and we wanted to make sure you have the answers you need! If you have other questions, don’t hesitate to reach out to our friendly expert advice staff at BeachbodyExpertAdvice.com.
What about the CORE DE FORCE Eating Plan? Does it affect the containers for that program?
There are no treats in CORE DE FORCE, but it will affect the beverages. The fix is simple. Replace the Core Tip at the bottom of page 18 with the following: “Once a day, you can replace one TEASPOON with 8 ounces of almond milk OR you can replace ½ YELLOW with 8 ounce of coconut water. In addition, you can replace one PURPLE with 8 ounces of 100% real fruit juice 3 times a week.”
Will the guides on Beachbody On Demand be updated?
If it’s a processed food (i.e. almond milk) I thought you shouldn’t be eating it every day? That’s OK now?
Processed is a broad term. Most unsweetened almond milk isn’t that processed. It’s just smashed-up almonds blended with water. While whole almonds and straight water are probably a healthier option, that would make a lousy base for Shakeology. Almond milk is fine in moderation, which is why we limit it to once a day.
What is missing from the new list for 21 Day Fix?
Sweetened milks. Especially if you’re drinking it daily, no one needs all that added sugar.
Does it apply if I’m on the vegan plan?
Yep. The guide will be updated.
Wasn’t four ounces of unsweetened almond milk previously free?
Almond milk is a good example of why the new system is so great. Previously, we lumped all “milks” together. This made things a little tricky when it came to milks that didn’t really match the others, such as almond milk, which has more fat than most milks but is lower in calories. Because of this, our experts would come up with workarounds, like calling small amounts “free.” Our new system allows us to classify almond milk as what it truly is, making less room for interpretation from our experts trying to help adapt it to your personal needs.
Does this mean I can only have a teaspoon of it?
No. You can have the amount listed after the food. In this case, eight ounces. But you count those eight ounces as a teaspoon in your Tally Sheet. The reason for this is eight ounces of almond milk is about 35 calories, mostly fat, and this fits perfectly in the teaspoon requirements. Think of it as a very watered-down glass of almond butter. (Yum!)
Will the app be updated?
This change doesn’t impact the current version of the app.
I heard alcohol is now OK?
Wine was always OK, but now we included beer and hard alcohol. Red wine has been shown to be healthier than other alcoholic beverages, but let’s face it: booze is booze. Three standard drinks per week, regardless of the drink, are fine for most people.
Of course, we still don’t want you to go overboard with the sugar-laden mixers, so if you’re looking for Fix-approved cocktails, check out the party over at the Fixate Cooking Show.