So after ANOTHER gluttonous vacation, I’ve decided to try out the “3-Day Refresh” from Beachbody. I definitely already know ways I can kickstart my body on my own, without the help of an outside program, BUT I’ll be honest- this time I really felt like I needed a bigger push and more structure to force myself back into my rhythm. If you don’t know, the 3-Day Refresh program is intended to be a jumpstart to better health & nutrition habits. It’s advertised as a great way to make a clean break from bad habits, jump-start a healthier lifestyle, and see real weight loss in just 3 days– without starving yourself! Well guess what- I will be the judge of that! This is the first time I am trying this program and I want to document what it is, how it works and how I feel throughout the process. Read on for a description of the product + for my experience on Day 1!!
WHAT is included in the 3-DAY REFRESH?
The 3-Day Refresh consists of 3 daily shakes, a fiber drink, plenty of water, plus a wide array of fresh fruits, vegetables and healthy fats throughout the day to keep your energy and metabolism going. The kit itself comes with the 3 nutrition shakes for each day, plus a “Fiber Sweep” shake for each day. It also comes with a super handy guide to help you navigate your way through the 3 days without really having to think much at all about what you are supposed to eat next.
Here’s what you’ll eat and drink during the 3-Day Refresh:
- Wake-Up: Drink 8-12 oz of water
- Breakfast (within 1 hour of waking): Shakeology + Fruit Option*
- Mid-Morning: Fiber Sweep (digestive health drink)**
- Lunch: Vanilla Fresh Shake (high-protein, hunger-satisfying shake) + Fruit Option* + Veggie Option* + Healthy Fat Option*
- Afternoon Snack: Fruit Option*, Veggie Option*
- Dinner: Vanilla Fresh Shake + a meal from the Dinner Recipes list + optional organic vegetable broth
- Also aim to drink at least 64oz of water per day in addition to water added to drinks above
*FRUIT/VEGGIE/HEALTHY FAT OPTIONS
The first thing I’m loving about the Refresh is that it’s not a starvation diet or complete fast. While you will be consuming less calories and food than you normally would, you are still getting at least 900 calories per day and all the essential vitamins and nutrients you need. You also get to consume ACTUAL FOOD. Included in the guidebook are approved lists of FRUITS, VEGGIES, SEASONINGS AND HEALTHY FATS along with the appropriate serving sizes to use. There are also approved Dinner Recipes to follow so it really takes the guesswork out. Here is a pic of my approved dinner from tonight:
3-Day Refresh Spinach Salad:
2 cups baby spinach or salad greens
1/2 medium cucumber, chopped
1/2 medium red bell pepper, sliced (I had an orange bell pepper on hand so used that)
1/4 cup of Alfalfa sprouts (or sub radish or broccoli sprouts)
1/2 medium tomato, chopped
1/2 tsp EVOO
1 Tbsp fresh lemon juice
1 tsp raw pumpkin or sunflower seeds
This salad was actually fantastic and I honestly found it hard to finish all the veggies in it. Though within about 20 minutes I was ready for my dinner shake.
This is a scientifically formulated blend of soluble and insoluble fibers that is supposed to help gently and naturally eliminate waste from your digestive system and help promote healthy intestinal flora.
Some of the ingredients include whole-ground flax, chia and psyllium seed husks. The psyllium fiber is supposed to help naturally lower cholesterol and support healthy blood sugar levels as part of a healthy diet. Psyllium fiber husk may also reduce the risk of coronary heart disease when used as part of a healthy diet low in saturated fat and cholesterol. Flax and chia seeds are also sources of healthy omega-3 fatty acids.
Ok, now that I’ve gotten most of the explaining out of the way, let’s move on to how Day 1 went!
As with any diet/exercise program, if you really want to see what your results are over a period of time then you should be measuring some stats. Here’s where I’m weighing in and measuring at the start:
I was 142 lbs (!) the night before I started. That probably sounds like a great weight for a lot of people BUT I was just 132 lbs a little over a month ago… so you can imagine my surprise (or lackthereof) when I hopped on the scale the night I returned from vacation…. a vacation I RAN A MARATHON during! But… I also ATE & DRANK more than I care to share. That’s what vacation is for, right?!
My measurements may or may not be a little off since I measured myself but I’ll be measuring myself again at the end for consistency. Also to explain my “Belly” measurements in the photo… you are supposed to measure yourself across your belly button, but when I let it all hang out, the spot BELOW my belly button is pretty big- I call that my “Big Belly”…haha. So I measured both spots just to see if there’s a change in the end..
Day 1 Experience:
You are instructed to start your day by immediately drinking 8-12oz of water upon waking to help get your system going. I did this within a half hour of waking as I was sidetracked by toothbrushing, showering and taking care of my 4 dogs (feeding, letting them out, morning love cuddles, etc). I then followed the rest of the daily instructions pretty much on schedule.
Day 1 MENU:
Water: 32 oz x 3, throughout whole day
Tea: 1 Green Tea, 10 am
Coffee: 1 coffee 7am, 1/2 coffee 3pm
Breakfast, 8am: Chocolate Shakeology with cinnamon, 1/2 banana
Mid-morning, 11am: Fiber Sweep
Lunch, 12pm: Vanilla Fresh Shake, 1/2 banana, 5 baby carrots, 2 tbsp of avocado with cumin
Afternoon snack: 1 medium tomato w/ italian herbs and cumin, 2 tbsp avocado with cumin/italian herbs
Dinner, 6pm: Spinach salad from Guidebook, Vanilla Fresh Shake, 1 cup chicken broth
Day 1 Hunger Level: Mild
I felt slightly hungry most of the day but it was never overwhelming. The good news was that each time my hunger felt the strongest, I’d look at the time and realize it was time for another meal, snack or drink.
I didn’t start getting hungry until 10 am (I woke up at 6am). By the time I downed my wake-up water + almost 32 more oz of water + my morning coffee I wasn’t even ready for my breakfast shake and fruit when it came time to have it- but knowing the meals are strategically spaced out during the day, I went for it anyway. Like I said, I felt slightly hungry around 10am so i had the optional morning tea which held me over until the Fiber Sweep around 11am. Then downing more water helped me get through til lunchtime.
I definitely felt a bit hungry after lunch and before dinner, but like I said, once it started becoming “intolerable”- I’d realize it was time to snack or have tea. “Intolerable” is probably not the best word to describe it since none of the hunger I experienced was intolerable by any means… #firstworldproblems
Takeaways from Day 1:
Eating less throughout the day definitely helped me focus on eating slower. Since I only had a few bites of food during meal and snack times, I really had to savor them! We all know that taking TIME to eat your food, actually makes your body realize you are fuller, sooner. Added bonus- you actually get to ENJOY the food you are eating because you are not shoveling it down your throat but really focusing on savoring each bite! Yum! And each meal and snack, when mixed with the shakes and a bunch of water, was definitely enough to get me through the day without getting hangry (and I get hangry pretty damn easily).
day 1 Biggest Temptations:
- Leftover pizza in the fridge!
- Autumn Ale in the fridge!
- Unopened bottle of tequila!
These were no match for me! A 10-lb weight gain and feeling gross after vacation has me keeping my eye on the prize 🙂
Day 1 Helpful Tactics to Stay on Track
- Drink water! I always say it, but it’s true.
- If you start feeling too hungry, have some tea/coffee. My afternoon tea turned into an afternoon coffee just because I knew that would mentally make me feel less hungry. Even though I only had a couple sips anyway, it definitely helped curb my appetite!
So there it is- my experience on Day 1 of the 3-Day Refresh. I’ve heard from some friends that Day 2 is the absolute hardest!! I’ll keep you posted tomorrow !