Ok guys, it’s been a (very long) while since I’ve written anything about any Beachbody-related topics, but I recently did the 30 Day Gut Protocol just to see what the fuss was all about, and I’m going to share my experience. Also, I can never leave well enough alone, so I also went ahead and made these 30 Day Gut Protocol printables to help you out if you’re going through the program, too. I hope you like them!
What is the 30 Day Gut Protocol?
OK, you probably already know about this program if you’re here, but if you don’t – or if a random search brings you here (which, HI!)…here’s a quick rundown. The 30 Day Gut Protocol is one of Beachbody’s newest programs. Unlike the 21 Day Fix and related portion “fix” programs, which restrict food choices to a curated list but don’t cut out any food groups, the Gut Protocol is an elimination diet. You are provided with a food list, similar to the other programs, but it eliminates gluten, dairy, corn, alcohol, and processed soy entirely. It greatly reduces caffeine, sugar and artificial sweeteners.
The program provides guidance on what to eat, so you aren’t eating too little or filling up on junk. It lasts for 4 weeks, and the plan at the end is to reintroduce the foods you’ve removed to see how your body reacts to them. Not only do you track your food, but you also need to drink a certain amount of water, keep your sugar under 9g a day, and eat 30 different plants a week. Low-impact workouts are also available for the program.
The program is supposed to support gut health and help you feel better, sleep better, lose weight, etc. (although, they do not claim this is a program for weight loss…rather, it’s supposed to help you get your health on-track and sort out any gut issues you might be experiencing).
If you want to try the program, you can find some great recipes here!
Why did I do the 30 Day Gut Protocol?
Ok, so first of all, I don’t have any food sensitivies or allergies that I am aware of (and, after reintroducing foods back into my diet after doing the program, I can say that the only thing my body really doesn’t like is sugar, but I already knew that). I did the program for a couple of reasons. One, I just kind of needed a food reset after two years of pandemic eating.
And two, I wanted to see how the program worked with the journals I make for the 21 Day Fix – it’s one thing to read about a program, another entirely to actually go through it. So I wanted to experience it first-hand (and in case you’re wondering, I did find a way to make it work with the journals – see below! – but I think I came up with an even better tracking method for these printables – there is so much to track on this program).
Gut Protocol Results
I want to say, first of all, that I followed the program 100% for the first 2.5 weeks, then probably 85% the remaining week and a half.
I lost 14 pounds in one month on this program.
THAT IS A LOT. Read on for the review, though, because there are Some Things I Need to Talk About…
Gut Protocol Review
First up, I did not do the workouts for this program. If I did the workouts, I probably would have lost less because my body retains a lot of water when I workout. I did walk almost every day and do some yoga, though…so I was working out, just not following the workouts for this program.
The first few days were HARD. This program required me to eat 6 servings of vegetables per day. But along with that, some of the carbs and proteins I was getting were also coming from vegetables (this is not a vegetarian or vegan program, but it relies heavily on plants and meat is minimal – and you can do the vegan version if you want!). So, that ended up being more like 9 servings of veggies a day and I was super miserable. Also, as Beachbody does, they heavily recommend Shakeology (more on that below), which also was killing my stomach at first.
After the first couple days of misery (MISERY!), I knocked back my Shakeology serving size to half and also cut back on the veggie servings, then reintroduced them when I was feeling better (about a week into the program).
Quick notes on Beachbody and Shakeology. They reallllly push this product. I bought it just because I wanted to follow the program exactly as they were teaching it. But, this program only allows 9g of added sugar a day. My Shakelogy (vegan chocolate) has 7g per serving. So between that and my vitamins, I was at 9g. This was ok. But several of the recipes have honey or maple syrup in them and obviously that won’t work if you’re doing the shakes. Beachbody talks a lot about added sugar, but the most added sugar I was getting was from their products. I canceled my Shakeology subscription and would rather just get the protein (or shake) elsewhere (especially since it’s like $90…).
After about a week, I settled into the program. It was definitely work (lots of meal planning – I would plan everything the night before).
When it ended, I couldn’t believe I had lost 14 pounds – and was down a pant size! A couple of other things I noticed – my skin is better and I feel less puffy all around. I think a big part of this is probably because I’m not eating all the salt that comes in processed foods! Also, the crazy amount of water I’m drinking has really impacted my skin as well.
I have reintroduced everything back into my diet, and like I mentioned, I don’t have any food sensitivities. My plan, moving forward, is to follow the 30 Day Gut Protocol most of the time, and not worry about it when I can’t or choose not to follow it exactly. We’ll see how that goes, but so far, it’s feeling right.
Would I recommend the program? Yes. I would. However, with a caveat, and that is to listen to your body and not feel like you must have the Shakeology to be successful.
30 Day Gut Protocol Printables
Going through the program helped me to create these printables. It’s one thing to read about the program, and another thing entirely to actually do it. So, I hope that these will really help you plan, stay on-track, and be successful if you give it a try!
You can download your 30 Day Gut protocol printables by clicking here or on the black and white download button below.
The little cubes are sugar cubes, so you can track your daily sugar. 🙂