Mason Delacroix
The 21 Day Fix is a popular diet plan that involves tracking containers of different colours, each of which represents a different food group. The plan has undergone several updates, including the addition of a new food list and treat swaps. Alcohol is allowed on the 21 Day Fix, with Autumn and Beachbody approving certain types and quantities of alcohol. To track alcohol consumption on the 21 Day Fix, individuals can refer to the approved lists and count their drinks accordingly. Additionally, there are mobile applications available, such as I Am Sober and Try Dry, which can assist individuals in tracking their alcohol consumption and maintaining sobriety. These apps offer features like daily pledges, community support, and progress tracking to help individuals manage their alcohol intake effectively.
| Characteristics | Values |
|---|---|
| Alcohol types | Wine (5 oz), light beer (12 oz), regular beer (12 oz), hard alcohol (1.5 oz) |
| Sweeteners | Natural sweeteners like honey, raw sugar, molasses, and maple syrup (4 tsp daily limit) |
| Treat swaps | Dark chocolate, plain kettle chips, tortilla chips, mini pretzels, kombucha, popcorn |
| Tracking tools | Try Dry app, I Am Sober app, 4-week tracker card, drinking analyzer card |
| Goals | Cut down on drinking, go alcohol-free, track units, calories, money saved, earn badges, monitor wellbeing |
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What You'll Learn
Approved treats and alcohol
The 21 Day Fix is based on the official book, the 21 Day Fix Eating Plan, which includes a list of approved foods. However, there are also several updates from Autumn and Beachbody about treat swaps, which can be confusing for those wanting to follow the rules.
- Wine (5 oz)
- Light beer (12 oz)
- Regular beer (12 oz)
- Hard alcohol (1.5 oz)
- Natural sweeteners (up to 4 tsp a day) such as honey, raw sugar, molasses, and maple syrup
- Dried fruit, e.g. unsweetened dried apple rings (7 rings), apricots (4 halves), figs (2), Medjool dates (1), mango (2 pieces)
- 100% real fruit juice (4 oz)
- Dark chocolate (1.5" square, 1 fun-size bar, or 25 morsels)
- Potato chips (6 plain kettle chips)
- Tortilla chips (6 plain corn chips)
- Mini pretzels (14 pieces)
- Kombucha (12 oz)
- Popcorn (3 cups = 1 yellow container)
Autumn and Beachbody have approved these treats and alcohol options, and you can have them three times a week. It's important to note that these are updates to the 21 Day Fix and may not be published in the official book yet.
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Tracking alcohol consumption
Manual Tracking
If you prefer a pen-and-paper approach, you can manually track your alcohol intake by printing and using tracking forms. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) offers a 4-week tracker card in the form of a simple calendar. You can mark each drink before you consume it, allowing you to pace yourself and become more aware of your drinking patterns. Additionally, NIAAA provides a drinking analyzer card to help you explore the causes and consequences of your drinking habits.
Digital Tracking with Apps
There are several apps available that can assist you in tracking your alcohol consumption and supporting your sobriety journey:
- Try Dry App: This free app helps you track your units, calories, and money saved when you cut down or eliminate alcohol. It offers features like charts, sleep and energy level trackers, mood trackers, and a notes section to record your thoughts and reflections.
- I Am Sober App: I Am Sober is a popular app for tracking sobriety milestones and alcohol-free days. It provides daily pledges and motivational quotes to keep you committed to your goals. The app also offers a supportive community where users can share their stories, challenges, and triumphs, fostering a sense of connection and empathy.
21-Day Fix Plans
If you're following a 21-Day Fix plan, it's important to note that there are specific guidelines and approved lists for alcohol consumption. Autumn and Beachbody, the creators of the 21-Day Fix program, provide updates and treat swaps that include alcohol options. For example, wine (5 oz.), light or regular beer (12 oz.), and hard alcohol (1.5 oz.) are some of the approved alcohol servings. However, it's always recommended to refer to the official book, "21 Day Fix Eating Plan," or their latest updates for the most accurate information.
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Alcohol-free apps
If you're looking to cut down on your alcohol consumption, there are several apps that can help you monitor and lower your alcohol intake. Here are some alcohol-free apps that can help you track your drinking and make healthier choices:
DrinkControl: Alcohol Tracker
DrinkControl is a comprehensive alcohol tracker app that helps you stay accountable and notice patterns in your drinking habits. It allows you to track what, when, and how much you drink, converting your intake into standard alcohol units or grams of pure alcohol. The app is non-judgmental and ensures full privacy, with data stored only on your device. DrinkControl provides a clear picture of your alcohol consumption and can help you cut back or stick to certain drinking days.
Less - Alcohol Tracker
Less is a simple and intuitive tool designed to help people drink more mindfully and incorporate more drink-free days into their routines. The app allows you to easily track your alcohol intake and stay aware of how much you drink and when. It provides a weekly limit recommendation, which you can customize, and helps you visualize your progress with drink-free streaks. Less takes a science-based approach to help you take control of your consumption.
MyDrinkaware
MyDrinkaware is a free alcohol tracker app available on both the App Store and Google Play Store. It helps you measure your drinking accurately, track units, calories, and even sleep quality to support your journey towards reducing alcohol intake. The app provides personalized stats and allows you to set your own goals, offering a simple way to review your drinking patterns and make positive changes. MyDrinkaware is an excellent tool to help you take control of your drinking habits and improve your overall well-being.
These apps provide tools and insights to help you develop a healthier relationship with alcohol and make informed choices about your consumption. Remember, these apps are suitable for people drinking at increasing or higher-risk levels. If you struggle with severe alcohol use disorder or dependence, seek professional support for more intensive help.
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Alcohol withdrawal
If you are experiencing alcohol withdrawal, it is important to seek medical attention, especially if you have concerning symptoms. Mild-to-moderate alcohol withdrawal symptoms can often be treated in an outpatient setting, but someone should stay with you and monitor your condition. For moderate-to-severe alcohol withdrawal symptoms, hospitalisation may be required. Treatment for alcohol withdrawal aims for total and lifelong avoidance of alcohol (abstinence).
The 21 Day Fix is a programme that provides a list of approved foods and treats, including some alcoholic beverages. For example, according to the programme, one serving of wine (5 oz) or regular beer (12 oz) is considered one "yellow container". Hard alcohol (1.5 oz) is counted as one "yellow container". It is important to note that while the 21 Day Fix allows for some alcohol consumption, it is not a substitute for medical advice or a treatment plan for alcohol withdrawal. If you are experiencing alcohol withdrawal, please seek professional help.
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Treat swaps
The 21 Day Fix involves following the official 21 Day Fix Eating Plan book, which includes a list of approved foods and treats. However, there have been several updates from Autumn and Beachbody regarding treat swaps, which can make things a little confusing.
Three times a week, you can swap a treat for a container. Here are some of the approved treat swaps:
- Dark chocolate, plain (1.5″ sq., 1 fun-size bar, or approximately 25 morsels)
- Potato chips, plain kettle, 6 chips
- Tortilla chips, plain corn, 6 chips
- Mini pretzels (14 pieces)
- Kombucha, 12 oz (4 oz a day is free)
- Popcorn: 3 cups = 1 yellow container
In addition to these treat swaps, there are also updates regarding approved alcoholic beverages. For example, you can enjoy a 5 oz glass of wine or a 12 oz light beer, which are considered 1 yellow container each. A regular 12 oz beer or 1.5 oz of hard alcohol is considered 1 1/2 yellow containers.
It's important to refer to the latest updates from Autumn and Beachbody to ensure you have the most accurate information for your 21 Day Fix journey.
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