The 21 Day Fix’s 3 Day Quick Fix is designed to get you bikini and/or photo shoot ready in just three days, but what exactly is it?, does it really work?, is it for everyone?, and are there any tips to maximize results?
That’s what I’m going to share with you in this review post.
What is the 21 Day Fix’s 3 Day Quick Fix?
The 3 Day Quick Fix is the same eating plan Autumn uses to get ready for her bikini competitions and photo shoots. It’s a high protein, low-carb, and low-fat diet designed to reveal your sleek sexy 21 Day Fix program results.
I figured since I was doing the 21 Day Fix to the best of my ability, then fitting the 3 Day Quick Fix in the final three day of the program was mandatory for a full program experience.
3 Day Quick Fix Allowed Foods
I’m not going to make this sound any better than it is – the allowed foods list is small, but you have to remind yourself it is only for three days to get yourself ready for your after photos. Limiting yourself to these foods is going to create an amazing difference to your body, so it makes how mundane the foods list is worth it.
What you CAN eat:
Lean White Proteins
Steel-Cut Oatmeal | Steamed Yams
Limes, Lemons, Spices
What you CANNOT eat:
No Shakeology?…what do you mean, no Shakeology?!!! All kidding aside, this is the one thing I missed most while following the 3 Day Quick Fix – and fruit!
You also are not allowed carbs after noon, which was doable, as was eating no fruit for three days. Of course, the no carbs after noontime does take its toll on feeling less energy than usual, so make sure to get your workouts in earlier.
You get six meals, spaced 2.5 hours apart. The first two meals include carbs, the last four meals are protein and veggies with coconut oil mixed in with three of them.
My 3 Day Quick Fix Shopping List
You might look at the 3 Day Quick Fix meal plan and think, is that really all? At least, that’s what I was thinking when I first looked at it. That’s one great thing about the Quick Fix diet it’s simple – there’s not a whole lot of shopping that needs to be done or choices to be made.
If you start adding in foods or subtracting out foods, you are not following the 3 Day Quick Fix diet. You either choose to follow the diet or not – it’s entirely up to you.
Here’s a list of what you’ll need:
- steel-cut oatmeal
- 2 yams
- 24 egg whites
- 1.5 lbs chicken breast
- 1.5 lbs wild caught cod loins or other white fish
- .75 lbs extra-lean ground turkey
- extra-virgin coconut oil
- broccoli, asparagus, green beans, zucchini, cucumbers, bell peppers
- 3 gallons of water
The above list is for women. Men would need a bit more food, which is explained in the guide.
- lemons and limes
- no-salt spices
- coffee and/or teas
Click here to download a copy of my 3 Day Quick Fix Grocery Shopping List Google Doc. Click File > Make a copy…to enable editing.
It would also be easy to grocery shop, and then meal prep for the 3 days if you chose to do so, although preparing eggs ahead of time seems a little gross…at least to me.
What is the Deal With All the Coconut Oil?!
If you’re familiar with Autumn’s programs, then you know she likes to include coconut oil…a lot. And the same holds true for the 3-Day Fix diet, which has you eating lots of protein and veggies with a little bit of fat thrown in there every day: prepare yourself for 1 tsp of coconut oil with 4 out of 6 meals to be exact.
Why coconut oil? Because coconut oil is a little different than other oils. The body does not break down coconut oil into fatty acids; instead, it breaks down into medium-chain fatty acids that go straight to the liver. It then acts more like a carb in the human body by providing immediate energy, but you also get the healthy fat your body needs to maintain optimal functioning.
What type of coconut oil? Through my research. coconuts do not get a heavy amount of pesticides. They hang high in trees and pesticides that are used in soil are said not to reach the flesh of the coconut. So, USDA certified organic is not something of to much concern. But, I would advise choosing either a virgin or extra-virgin coconut oil. Virgin or extra virgin oils are first processed oil which means you get the most nutritional value from these over more refined processed versions.
Does the 3 Day Quick Fix work?
I wish I’d taken a photo before and after the 3 Day Quick Fix to visually show you the result difference it made in three days, but in short, yes, it does work, and it does make a noticeable difference. If you’re trying to look your best in the three week program, then you will definitely do not want to skip out on this. It is mostly water weight, but it does make an immediate difference.
I did feel like it zapped me of a lot of my energy, but I did choose to do it my last three days of the program. Doing double workouts each day along the Quick Fix might have been a little too much for me personally.
I also tend to get a low blood sugar feeling if I go too long without eating, and eating carbs all early in the day definitely affected my workouts as I usually workout in the evening. In hindsight, I should have tried to sneak the workouts into my morning routine.
When to Follow the 3 Day Quick Fix
The small booklet tells you to follow the 3 Day Quick Fix the last three days of the program to get you bikini (and photo shoot!) ready. It also gives you a variety of other of occasions when you may choose to follow the plan. It definitely comes down to when you want to look your best and get leaned out, or even to get your eating habits back on track.
At the end of the program on Day 19 is when I chose to follow the diet. I was following the plan exactly and wanted my after photos to look the best possible. I also think you might benefit from following the Quick Fix on your first three days. This way when you start following the regular portion control 21 Day Fix diet plan, it feels more flexible and easier to manager.
Please note that the 3 Day Quick Fix is only to be followed for the three days and is not intended to replace a healthy, well-rounded diet. It is not a sustainable diet, and you should not do it more than once during the three-week program.
If you are following multiple rounds of the 21 Day Fix and not necessarily working towards a day in a bikini competition or photo shoot, I would not say the 3 Day Quick Fix is necessary to having long-term success with the program.
If you have done the 3 Day Quick Fix and have any tips or would like to share your experience, please leave a comment below.