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Slimming World
Slimming World is a long-established UK company which operates a very successful weight-loss program as a weekly class for members, based on its diet plan “Food Optimising”. (NOTE: All trade marks mentioned in this article are the property of the registered proprietor).
Food Optimising Diet
The Slimming World Food Optimising Diet promotes weight-loss through calorie restriction in the diet. Members are encouraged to be active, but exercise is not a formal part of the Slimming World plan. The diet is based on these principles:
- Nutritious or filling foods having a low calorie content are termed “free foods” (that is, the quantity consumed is unrestricted).
- Higher-calorie foods containing plenty of minerals, vitamins or fiber are termed “healthy extras”, and are recommended to be eaten in 4 small servings daily.
- Other foods are measured against a daily allowance based on their “syn values” (coined by Slimming World and short for synergy SYN is actually a re-working of the registered trademark SIN). A total of between 5-15 syns per day is permitted, depending on your goals – 1 glass of wine comes in at 5 syns. Syn values for individual foods are calculated by a proprietary method based on calories, and the values for thousands of foods can be checked on the Slimmers World website by members of the program.
Red Days and Green Days
Each day of the weekly diet under the Food Optimising plan is termed an Original (or Red) day or a Green day. Foods may be classified differently depending on which day they are to be consumed.
- Red day “free foods” include most fruits and vegetables, white fish, lean meats and eggs. Milk, cheese, bread, grains, beans, potatoes and dried fruits are restricted “healthy extras”.
- Green day “free foods” include fruit and vegetables, grains, beans, pulses, pasta, rice, tofu, and eggs. “Healthy extras” include milk, cheese, bread, dried fruit, nuts and seeds, meat, and fish.
Participants choose either the Green or Original (Red) option for the day and stick to it all day. With either option, members can eat plenty of healthy, highly satisfying foods, while the intake of energy dense, fatty and sugary foods is controlled.
The recent addition of two further choices, Mix2Max and Success Express, gives more flexibility to the Food Optimising diet plan, and more options for slimmers.
- Mix2Max gives flexibility by allowing a mix of Green and Original the same day, choosing at each meal time instead of each day, and still allowing snacking through the day from a long list of foods.
- Success Express gives participants a super boost to their weight loss when needed, by allowing Green and Original Free Food on the same plate, without counting. One third of the plate is filled by free choice from Green or Original Free Food lists. The other two thirds is filled with so-called Superfree Foods (super healthy, super low in energy-density) such as vegetables and salad. There is still a long list of foods that can be snacked on throughout the day.
Sample Meal Plan
| Breakfast 1oz muesli and fat free vanilla yoghurt. Snack Lunch Dinner Syns: 0 |
Healthy extras
227g baked apple with 1tbs mincemeat, and 7 high fiber crackerbreads.
Main meal
On a Green day – Spicy chicken and spinach with pasta and a green salad.
- Stir fry in a wok, about 120g chicken, marinated in (fat-free) yoghurt and curry paste (2 syns) .
- Add spinach until wilted.
- Add steamed green beans.
- Add cooked pasta and half a small pot of fat-free natural yoghurt.
Sample Alternatives:
On a Green day, for a tasty and very filling spaghetti bolognese use a measured serving of lean mince in tomato sauce with plenty of pasta.
On an Original day, for a very satisfying lunch have a jacket potato, mounded with low-fat chicken curry.
Find more healthy low Calorie recipes here.
the red days on slimming world gives you a faster weight loss,more protein you eat and less carb s,quicker the weight will come off.
Hi I am thinking bout doing the slimming world diet but don’t really understand it, please can anyone help me
thanks
Hi, this is my 2nd week on the SW diet. I am doing the Extra Easy as it does what the name suggests, all green and red days free foods r free with Extra Easy!!!
I feel all i do is eat. I lost 1 n half lbs on my first weigh in and next weigh in is tonight! If i havent lost its only down to me having a pizza hut n chocolate at the weekend!!! The classes r really helpful and theres no books you have to buy to do the diet as you get them all on ur first night! UNLIKE WEIGHT WATCHERS !!!! Theres some1 in my class who has lost 4 stone in 28 weeks!!!! this is my drive to keep at it!! to all thoses who are considering starting it would defo reccommend it esp the Extra Easy Plan! Happy Eating!
i am finding it grand i am nt eating much wat i was eating i
slimming world really helped for me
SLIMMING WORLD IS OK
BUT WEIGHT WATCHERS IS BETTER!!!
MY HUSBAND IS FAT AND REFUSES TO JOIN AND CRIES WHEN I TELL HIM HE NOW LOOKS UGLY!!
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I was thinking of joining, and tried the 7day free trial, but everything just semp to bloat me and struggled to go to the loo. so much food and i put on despite walking 4 mile a day, still bloated.
I have lost 24lb in 12 weeks. I found it easy to follow, but you must eat and not skip meals. The starter pack that you get from your consultant is good, read it a few times over the weeks to fully understand it. I didn’t have that much to loose so only 10lbs more. One thing I will say is that you must prepare for the week, most recipes that I tried were east and tasty – especially the curries. Try it and go to a group, I know i stick to it and loose more if I stay at the weekly sessions.
i lost 5lb my first wk on slimming world diet my weight stayed the same last wk hope i lose this wk
can someone help, i have tried and tried to fully understand how the diet works , i cant seem to get to grips with it. i have asked the lady who teaches the class but to be honest i am very embarrased to ask any more questionsand have stopped going but it does seem a good diet if i could understand it. HELP PLEASE.
i am finding it grand iam nt eating much wat i was eating before i started slimming world
Hi im confused.com!! My partner didnt have a unhealthy diet as i dont do frozen food or takeaways i like to do everything from scratch, he was over weight due to over eating mainly and the doctor recommended he just reduce portion sizes.
Not listening He has gone onto the slimming world diet but his weight is just yo-yoing i believe this is due to the unbalnce of the fat content as it is near non existant.
Can you tell me if this diet is so good for you way nutritionists recommend 65g of fat per day for a 2000kcal diet????????
hi iam thinking ov joining sw cud anyone tel me if its complicated plz x
i lost four pounds this week ,it is my first week i was really pleased ,
im never hungry i cant believe what you can eat im really pleased i made the effort to join ;