![Diet Plans and Nutrition [Home]](/images/everydiet4.gif "every Diet [Home]"){kind=small}
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.
Please see above.I ment to say…’a couple of months, since sept!!
Hi, Ive been on the diet for a couple of sept, so far i have lost 1 stone. I love the diet! I have been sticking to the diet, but my weight seems to have stayed the same for the past month. Does anyone have any suggestions?? Thanks.
Extra Easy is being introduced in the UK in the new year (2009). It’s a very good plan, but no one is allowed to know what it’s about until it is unveiled.
SW really does work, iv’e lost 4 stones since March, great eating plan.
Hi Tash, could you tell us a bit more about the new Extra Easy plan? Can we eat freely from the list of ‘free’ foods or do we have to have them as say 3 meals a day (a bit like WW Core?). Can we still have the same number of syns per day/week? And is it true we will still be allowed 1 HA choice and 1HB choice per day?, Thanks
hi ijoined slimmers world 5 weeks ago; and have lost my first stone’ great you never starve, like other diets. its also a great way 2 meet other people. im so looking forward 2 dressing up and feeling social again. after months of baby fat.its great to have found a diet that does work.
Hi, i did slimming world about 4 years ago, and it really does work, went from nearly 13st down to just under 9st, think it only took about eleven months, also have got my mum onto it again, and she’s lost nearly 3 st sofar, i am now training to be a diet & nutrition advisor, so would love some input from you guys, if anyone has any thing they want to say then email me on AstonDB9S@aol.com keep smiling
I love slimming world, it’s not the only diet that’s worked for me, but it’s the only one I’ve been able to stick at for more than a fortnight. I’m a total pasta fiend and eat it every day without fail which is free with slimming world! Because it fills you up you don’t end up eating tonnes and tonnes which is why the calories aren’t a problem. We eat chilli con carne, spag bol, bacon burgers, syn free chips and use our syns for deserts like angel delight or jam steamed puddings.
I gave up at the end of the summer and now a year later I’m back on it but I didn’t put a single pound back on, I kept every one off. I’ve lost half a stone in two weeks and feel so much more energetic.
It can be complicated at first but stick at it, it teaches you to change how you eat and you find your palette changes and you find greasy foods realy sickening to eat. I did the plan for about 6mths and lost two stone (having a takeaway every week so I knew I’d have a slower weight loss than I could have had). Lost every week though
Plan your meals in advance to make sure you use your healthy extras properly and enjoy!
I’ve been going to slimming world on and off for several years and it is the only form of diet that has ever worked for me. when i first went i lost 5 stone in 9 months and then made the silly mistake of not going and subsequently put the weight back on over 5 years. I like it because I can eat until I’m satisfied unlike weight watchers where I felt permanently hungry.
I have since lost it all again. In answer to Maria’s question, Slimming World is apparently opening in america next year and introducing a new plan called extra easy. This does away with red and green days so you can eat any free foods together. This for example means that you could have chicken curry and rice which up until now has been a big no-no. I am trialling this new plan this week because I have to admit the separation of carbs and proteins is a very contrived way of eating to me.
I like Slimming World, but I’ve come to the conclusion it’s not for me. I don’t eat a lot of junk food, fatty food, sweets etc but I do have a huge appetite. On a green day meal I can easily eat a whole packet of pasta (500g dried weight!) with bolognese sauce made with quorn – all free food on a green day. On a red day I can easily eat a 500g packet of extra lean mince cooked with onions and carrots – again all free food on a red day. I find it difficult, when adding up all these calories, to know how I can lose weight and I didn’t actually lose any weight! If anybody has any views on this please let me know! Also, I agree with a previous post that the Bodyoptimise.com site is boring. I don’t think it has been upgraded once in the last 4 years.
This may sound like a really dumb question but is it possible to join this club or maybe an American version of this in the US? I know someone who has literally lost 72 pounds in 6 months…..that is amazing! As I am so trying to get back down to a reasonable I’ve failed on my own, I am now seeking for help.
HI all, well im on my second day of slimming world, im going it alone without the classes and im gonna but the books, after reading all your stories i feel so excited just came off the cambrige diet on tuesday It was way to hard and actually a form of starvation, this diet, i didnt think it was possible to loose weight on it, almost too good to be true!! I love it already thanks for the inspiration
Nay
I joined slimming world at the end of January, and it still never fails to amaze me how i have managed to turn my life around after years of failed attempts at various diets. So far I have lost three stone and am well on my way to target. My health has improved greatly and I bore my freinds silly with my tales. Fortunately they love me enough to put up with me and they are extremely proud of their new slimline freind. Its a whole new way of life and it is so easy. My advise to anyone thinking of joining is GO FOR IT!!! You will be pleasantly suprised when those pounds roll away .
Hi
You have all done well with sw i used to do sw and lost alot of weight but then had a few problems and the weight came back been trying another diet wont mention but you will know it but feeling really hungry on it
What confuses me when you cant have mashed potatoe on a red day
But can have as much as you want on a green day.
The other thing is where you can only have 1 oz cereal i would feel hungry by mid morning
Ive lost 5 stone in 4 months doing the SW plan, my family and friends say im losing it too quickly but cant believe the quantities of food i am eating and still losing, i cant help it i eat all day everyday, my 3 main meals and my calcium and fiber choices, plus snacks fo fresh fruit and yoghurts in between, i lost 7lb in my first week and have done it twice since. this plan is amazing but you have to change the way you look at diets, if you believe a diet consists of limiting your calories and only having a certain amount of red meat or carbs then you will fail, but if you can stop thinking like this and just eat what you are allowed then you will lose weight easily and quickly without feeling deprived while on SW. i say go for it to anyone considering it, its not hard to get your head round it is unbelievably straight forward, eat as much free food you want, add a couple of calcium choices and fiber choices to that then have up to 15 syns of anything that takes your fancy, it is all in the books.
A very long time ago a lovely friend who has since passed away with cancer, gave me a receipe from slimming world (back in the UK) it contained canned corned beef, mixed with chopped onion, cottage cheese on top and topped with sliced tomatoes I cannot remember if the two eggs were mixed with the corned beef or the cottage cheese. It was then placed in the oven in a shallow dish and backed. When it came out you could eat it either hot or cold and it sliced like quiche. It was delicious and I just want to know if you have the exact receipe. Regards Susan.
i was thinking about rejoining sw but was a bit hesitant,but reading all the comments on this page has given me that little nudge i needed.i hated the thought of being a rejoiner with friends and family telling me what a waste of time it would be because of failing,but i needed some motivation and i got it here so here goes im going tonight.
It’s a really good diet for anyone regardless of allergies and medical problems because YOU choose what you are going to eat. If yu are allergic to wheat or nuts etc, don’t eat them – pick something else. I lost a lot of weight on it a few years ago and then fell by the wayside and I am back and it is great. I heard a number of people say they dont feel hungry and I agree totally. You NEVER need to feel hungry. But just remember not to go thinking about counting calories or it will do your head in. Think of it as a test of faith. IT WORKS and as well as losing weight you learn to eat healthily and nutritiously.
The most important thing is for people to find thier personal dietry food balance. Carbs/proteins or protein/carbs?
For some people its all red days and for others its all green days or a few days red/few days green.
Personally speaking I think SW is great for personalizing a persons eating habits for life. Its not a go back to what you was eating before plan. Eating healthy and consistently is the aim and to enjoy it also.
With finetune planning and effort/trying new foods this plan is great. If I was to join again I would eat 5 small meals a day and not go over my limits in my daily protein (if red day) or my daily carbs (if green day) even if they say eat as much as you want. I know my appetite and it needs a limit. Others dont. Fact.
i went to SW and got all the books that i needed but after a while i couldnt afford to go anymore so i continuedthe diet on my own. i lost 12 pounds in 4 weeks which was great.
I have been a member of Slimming world on and off for about 4years.
I am a pure Vegetarian means that I don’t eat no fish,Eggs meat or any products that contain animal fat.
I find that Slimming world worked for me when I rejoined last time and then left the group in Stanmore,UK. My consultant was Claire Albaum, who is very understanding Lady and guides you the right way and you are open to phone her any time when you are feeling down.
I think its well worth its money.
So all you people who are out there contemplating to join or not? My advice is go and join TODAY.
I am just thinkin about joining S.W. having tried almost every diet known to man (and woman) apart from a one time only success with W.W. several years ago,(Ilost 3 stone, getting down to 8st 8lb’s) and a million attempts to…do it myself, have never been able to keep the weight off, I am hoping this might be the one for me. will keep you all posted….
love reading all your entries,i started sw 3 week ago and have lost 3 1/2 lb 1st week,6 lb 2nd week and weigh in tonight,so fingers crossed!been a yo yo dieter all my life so this is great,if you hungry,just eat!!it’s allowed
i love going 2 slimming world its a laugh. the food is so nice and healthy. its my second week now. had a good 1st week i lost 4lbs hope ive done good my second week as well. Every1 got 2 try the slimming world chips they are just the best u can get. good luck 2 Every1 4 this week hope i have lost sumthing this week.
i am feeling so unhealthy and so overweight, but so worried i am not going to be able to stick to this eating plan….
I love it – I was always a gym joiner but no goer! now I save myself £70 a month and see quicker results. I mostly eat green days but allow myself wine and chocolate if I really want it! It really does work i was convinced i would never get rid of the belly flab but now I have lost 1 stone 4 pounds sine June. I have learned how to cook differently and love the syn free chips and roast potatoes! It has now become a way of life for me not a diet and i’m so so glad I joined. Best £4.50 a week i’ll ever spend and as i’m not in the gym anymore i can spend money having my hair done every 2 weeks!
I was two stone heavier after the birth of my son and got straight onto this eating plan – Not only did I lose the weight (and a further 4lbs) incredibly quickly, but I learnt the imoportance of healthy eating and gaining back the control of what I ate.
As a result, I am so very happy, confident and full of energy, And most importantly, I got myself back!
If anyone is even slightly considering trying this out, my suggestion is DO IT!!!
10 months ago i was 17st 4 1bs i was sent to slimming world by my GP for for a free 12 wk course. i lost 26 1bs in those 12 weeks and decided to carry on with the group i was attending i have so far lost 5 stone altogether just by doing the red days as i love my meat and fish without having to weigh or measure them. and i also still have chocolate (in moderation though)i can not thank my GP and slimming world consultant enough as without their help im sure i was heading for an early grave.
i was 16stone 4lbs last monday, and 9 days later i am 15stone 9lbs – 9lbs loss in 9 days, simply by using the online bodyoptimising plan. i honestly cannot believe how easy it has been and how much easier it is to get ready for work in a morning if my breakfast consists of apple chunks, melon chunks and a satsuma covered in fat free natural yoghurt as opposed to toast caked in butter. In addidtion, it is much more tasty. Personally, ive found the easiest was around the diet plan to think of red days=meat, green days=starch, both days = lots of fruit, veg and a couple of poached eggs.
On this diet do you have to follow a memu? I prefer to cook whatever I like obivously using the guidelines of the program, also if I was out shopping and wanted sometime to eat how would I find out the syn value?
May I have a list of veg and fruit thats S or SS i am going to work abroad and want the hotel where i am staying to cater appropriately.
Many Thx
Fi
I know it sounds crazy but this just works. Their website is awful, the plan is hard to get your head around. I found it helpful knowing someone who had been on it for a while. You can limitless amounts of allowed food. Ignore anyone who slates this, go grab a trial week from them and see for yourself. Amazing results – Never ever feel hungry.
I did slimming world a few years ago,I am thinking of rejoining. Do they still do the home made corned beef quiche, this was sin free when I went?
I did this about 10 years ago..and it is and remains one of the best ways to loose weight.. and with the just sheer quantites of food you can eat (like pasta on green days) ..theres no hunger !
I’d still choose the wholewheat grains over white..just for nutrional sake.
I did slimming world a few years ago and now just getting back on it… but i still cant get my head around the fact that on green days i can eat as much pasta as i want? is that right?
I rejoined SW for the second time this year and I’ve just become a target member after losing just over a stone. It’s a really good diet because it doesn’t restrict you from eating ‘naughty food’! Anyone thinking of doing it – do! xx
Hello, I used to do the slimming world doet a few years back and at that time the food optimising book said you sohould have one healthy extra A per day and two healthy extra b’s. Is this still the case?? As the website seema to indicate otherwise and i’m confused!!!! thanks
hi there,
i like the idea of slimming world. i am a vegetarian so will be doing all green days. i wanted to know if white rice, potatoes, and regular pasta is allowed or does it all have to be wholemeal?
but is it worth it
this is the most amazing diet ive ever been on.
the reason its so good is because you arnt restricted to ANYTHING like mostly every other diet out there.
you are able to eat chocolate, crisps, fatty foods (in moderation of course) and not feel bad about it.
this is what keeps me going on this diet because every week after i get weighed i have my bar of chocolate, and its fine!
ive even had chinese takeaway one night and lost 1 1/2lb the week after!
i used ot be a member wheni lived int he uk, now livingin vancouver i miss the slimming world plan so much. can anyone send me the new inf and some food diaries please. And is white rice still a free food? i would so love some one to help me get started. ninab37@hotmail.com.
hi iam rejoining and looking forward to it just hope iam as successful as a few years ago when i lost 3 stone in 4 mths
I find the diet very complicated. Im not really sure what I should be eating on which days. Plus it is very expensive as the things you are supposed to eat are not foods that I would normally eat.
Hi people
Just want to say that I started SW three weeks ago, I have stuck to the plan, I mainly have red days as I am a big meat eater but in three weeks with a steady weight loss I have lost 1/2 stone not once have I ever felt hungry and never have I come across a way of eating that allows me to loose weight and still have some of those naughty extras we all cant live without.
I am a converted SW fan and if this kind of weight loss continues I will be over a stone lighter for my Wedding day on 3rd August and back in my size 10 jeans by Christmas.
I have been a memeber of slimming world for two years now, i am a target member which means i no longer have to pay and i can still go to groups and get weighed.
I am currently keepin off just under 4 stone in weight. This diet was laughed at and ridiculed by many of my friends and family, but since losing all of the weight around 6 of those have now joined and are on their way to reaching their target weights.
Gemma
this diet has so worked for me
Hi Pebs, basically you have to throw away all your ideas about what “dieting” is, the SW plan is based on a lot of things, not just calories or fat content and believe me it does work, I’ve lost 2stone in 3 months on it and have friends who’ve lost a lot more.
Basically it is a sound plan which teaches you how to eat well, but you MUST stick to what is allowed on your day whether you’ve chosen green or red i.e. eating loads of baked beans on a green day is fine but eating loads on red is not.
I cannot see how this diet can work,when told you can eat as many bananas as you like.If I were to eat say 8bananas and my meals as well,would I lose weight? That would take me over the amopunt of calories my body needs in one day in order to lose weight. Can you explain?
Pebs
You’ll find two 7-day Slimming World menus – one for vegetarians and one for people who eat meat – at the website: http://www.slimmingworld.com/healthy_eating/free_trial_menu.aspx
how many sins is weight watchers wine