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21 Day Guide


Interested in trying the Suncoast Fitness – Les Mills 21 Day Challenge but not sure where to start?

Our official guide has everything you need to know, from pre-diet prep, to survival tips and what to avoid.

Simply read below to get started.


  • What you’ll eat, and foods to avoid
  • 7 Day Eating Plan
  • FAQs
  • How to measure your success
  • Life after the 21-Day Challenge (how to implement what you’ve learned)

So what is the 21 Day Challenge?

This is not an ordinary diet. This will change your life.

Think of the 21 Day Challenge as a quick way to reset your body to healthier eating patterns, without forcing you to become “the one who’s on a diet”.

So many diets promise to be easy, you’re assured that “you won’t even notice you’re dieting”. With the 21 Day Challenge that’s not the case. It will take some work, and there will be times you wish you hadn’t signed up for it… but you’re worth the effort!

We promise that if you choose to put your body through this program, you are going to lose weight and fat, become healthier and you are going to teach your body to desire what it needs; you’ll create long-lasting, easy to maintain lifestyle habits that will not interfere with your family or social life.

The best thing is, it only takes three weeks. That’s less time than it took for THAT at-home fringe trim to grow out. But unlike the fringe, we promise you will not regret doing this. You’ll only regret not trying it sooner.

So, why wouldn’t you commit?

Before You Begin

Prior to commencing a purposeful change to your diet, you should first understand your regular eating routine by tracking everything you eat and drink for a week. You can track your usual percentages of carbohydrates, proteins and fats with an online food diary – we suggest one of the following:

  • Myfitnesspal.com
  • Fitday.com
  • My-calorie-counter.com
  • Choosemyplate.org
  • Livestrong.com/thedailyplate/
  • Myfooddiary.com

Once you’ve determined your daily percentage of carbohydrates, you’ll need to make some changes to your diet, as outlined below:

  • If your regular carbohydrate intake is equal to or greater than 55% of your total calories, reduce your % carbohydrates to 35% for one week and to 20% for a second week. Then begin the 21 day challenge in the third week.
  • If your regular carbohydrate intake is less than 55% of your total calories, reduce your carbohydrates to 20% for one week and then begin the 21 day challenge the following week.
  • Sugar is a major contributor to carbohydrate intake as well. Ensure that you are cutting out sugary foods and drinks during this time also, as they’ll be completely cut out during the 21 days. In addition to providing you with an honest assessment of your daily caloric intake (and where these calories are coming from), keeping a food diary can also help prevent mindless eating. If you record when you eat and how you’re feeling at the time, the diary will help you to recognize and correct negative eating patterns, such as a tendency to eat for emotional reasons rather than hunger.

If you see a pattern of late night snacks, eating out of boredom or sadness, or recognize that celebratory meals are a bit out of hand, you can correct these behaviors and keep your new healthy eating plan on track. If any of the following conditions apply to you, please seek medical clearance before taking part in this challenge:

  • Pregnancy
  • Heart disease
  • Diabetes
  • Hypertension
  • Obesity
  • Musculo skeletal disorders that reduce your ability to perform exercise Like with any new diet or exercise routine, you should be cleared by a medical professional before taking part.


The 21 Day Challenge is not recommended for anyone under the age of 18 years.


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author: Jake Curran


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