SlimFast is a well-known weight loss program that has been around for decades.
It comprises meal replacement shakes and weight loss-promoting food items.
While many people claim success on a diet due to SlimFast’s straightforward and handy approach, you may ask whether SlimFast works and is sustainable.
This article delves into the SlimFast diet, including how to follow it, its possible advantages and drawbacks, and if it’s worth a shot.
Pros and cons at a glance
Pros
- maybe beneficial for short-term weight loss
- simple to understand
- Other healthy living activities encouraged by the SlimFast Together App include sleep, stress management, and exercise.
Cons
- expensive
- a one-size-fits-all strategy
- may feel restricting
- is dependent on highly processed items
- some goods make unfounded health claims
- is not intended to promote long-term weight loss.
What is SlimFast?
The SlimFast diet has been used to lose weight since 1977.
Initially, the diet included two low-calorie meal replacement shakes each day and a “reasonable” dinner.
Since then, the company’s product portfolio has grown to include shakes, smoothies, bars, and snacks. It now has available Original, Advanced Nutrition, Advanced Energy, Diabetic Weight Loss, and Keto formulas.
The SlimFast diet has been revised and is based on a 1-2-3 Plan, comprising 1 “reasonable” meal, two meal replacements, and three snacks daily. The 1-2-3 Plan comes in four flavors: Original, Favorite Foods, Keto, and Low-Carb (1).
Although the firm claims that you may lose weight in as little as one week, many detractors say the diet is unsustainable and costly.
Who is SlimFast for?
SlimFast products are intended for folks who want to lose weight swiftly and efficiently.
Because the items are low in calories and convenient to carry on the move, they may be an excellent alternative for those who are trying to reduce weight but are too busy.
SlimFast products are also popular among those who desire a simple diet plan that requires little grocery shopping and food preparation.
Keep in mind, however, that some items are not inexpensive and may not be suitable for all budgets.
How does SlimFast work?
The SlimFast diet is a meal replacement strategy consisting of one “smart” meal, two meal replacements, and three snacks daily. This is referred to as the “SlimFast 1-2-3 Plan” or “SlimFast Plan.”
You have the option of following one of four variants of this Plan:
- Original. This strategy uses popular SlimFast products that have been on the market for over 40 years. However, the corporation appears to be gradually discontinuing this Plan in favor of its Favorite Foods, Keto, and Low-Carb options.
- Favorite foods. This Plan has no macronutrient targets and allows for one “SlimFast approved” meal per day as long as you keep below your calorie restrictions. This is the most adaptable and straightforward Plan offered by the organization.
- Keto. This strategy is intended for people on a keto diet and focuses on a high fat diet by combining SlimFast keto products with one “reasonable” meal. Because of the rigorous macronutrient targets required to maintain ketosis, this diet is the most difficult to stick to.
- Low-Carb. Unlike the Keto Plan, the Low-Carb Plan focuses on eating fewer carbs rather than a high-fat diet.
Whatever Plan you pick, you’ll be required to prepare one meal per day on your own. However, there are limits on which items to include, and the firm suggests keeping the meal under 600 calories.
This criterion is met by many recipes available on the company’s website and app.
The SlimFast shake, smoothie, or bar will replace the rest of your meals. You’re also permitted three 100-calorie snacks from the SlimFast snack line daily.
The program’s premise is that by substituting your regular meals and snacks with low-calorie options, you may lower your daily calorie consumption, resulting in weight reduction.
Furthermore, certain SlimFast meal replacement products are high in protein, which may help you lose weight (2).
Because you consume numerous meals and snacks, the SlimFast diet claims to keep your metabolism burning.
SlimFast claims that the SlimFast diet delivers about 1,200-1,300 calories per day for women and 1,600-1,700 calories per day for males (3).
Furthermore, the program suggests combining the diet with at least 30 minutes of daily activity to promote the calorie deficit required for weight loss.
The SlimFast diet is designed to help you lose 1-2 pounds (0.45-0.91 kg) per week (3).
SlimFast Together app
SlimFast Together is a new software from the firm that might help you remain on track and reach your weight loss objectives.
When you use the app, you’ll be asked to take a 5-minute survey to determine your objectives and preferences.
You may then use the app to plan meals by selecting preapproved recipes or adding your own. The app also has a calculator to help you determine if you’re reaching your daily calorie, macronutrient, and water objectives.
The grocery ordering tool, which automatically generates a shopping list from prepared meal items and allows you to make a grocery delivery or pickup order from a nearby merchant, is perhaps the handiest feature.
The app also has a progress monitoring option to enter information about your current weight, measurements, nutrition, water intake, exercise, sleep, and stress. You may also include images of your progress.
SlimFast Together is available for free download for iOS and Android smartphones.
How to get started with SlimFast
SlimFast has four programs: Original, Favorite Foods, Low-Carb, and Keto.
To enroll in the Favorite Foods, Low-Carb, or Keto plans, you must first download the SlimFast Together app.
If you’re unsure which plan to select, you may take a simple survey on the app to get a personalized plan recommendation based on your objectives, tastes, and lifestyle.
After you’ve decided on a plan, you can choose a pre-designed meal plan or make a unique one for the week. The software will then generate a shopping list, which you can take to the store or use to place an online grocery purchase.
You may sign up for the SlimFast Original plan on the company’s website if you don’t want to download the app. You’ll get a quick-start guide and a 7-day food planner with this Plan to help you remain on track.
What can you eat on SlimFast?
While no foods are forbidden on the SlimFast diet, you must limit your calorie intake. Following a Keto or Low-Carb diet, you’ll also need to monitor your macronutrient consumption.
Although alcohol is permitted, the diet recommends that you limit your usage.
To accommodate flexibility, the diet allows for one “smart” meal daily, comprising any items from a list of “SlimFast approved” meals. These will differ based on the Plan you choose.
Additional criteria differ according to the package you select. For example, the Keto diet necessitates a high-fat diet and the usage of only SlimFast keto products.
On the other hand, the Low-Carb strategy concentrates on the carb content of your meals and allows you to employ a combination of SlimFast Advanced Nutrition and keto items.
The Favorite Foods plan is the most adaptable, enabling you to choose any SlimFast product. This Plan also permits you to eat any “reasonable” meal that is SlimFast-approved, regardless of macronutrient level.
Regardless of your Plan, you must consume two SlimFast shakes, smoothies, or bars daily to replace two meals.
SlimFast shakes and smoothies are available in powdered or ready-to-drink bottles. You may also set up a food bar. The bars are open to a range of tastes.
Meal replacement shakes and mixes include around 180 calories and 14-20 grams of protein, while carbs, fiber, and added sugar levels vary depending on the product line (4).
Similarly, depending on the product line, meal replacement bars deliver roughly 180 calories and 7-15 grams of protein (5).
The strategy also urges participants to have three snacks each day. These can be SlimFast items or meals of your choice, as long as they are under 100 calories and meet the macronutrient targets of your plan type.
Finally, the SlimFast Together app includes a meal planning tool and many recipes for “smart” meals to help you stick to the program.
Sample meal plan
A variety of sample meal plans are available on the SlimFast website and SlimFast Together app. The examples below show how each Plan’s typical day of eating may appear.
Favorite Foods sample meal plan
- SlimFast Meal Shake for Breakfast
- Bananas as a snack
- SlimFast Meal Bar for Lunch
- 3 cups (24 grams) of air-popped popcorn as a snack
- Chicken Tikka Masala for Dinner
- SlimFast Double Chocolate Mint Crunch Mini Snack Bar as a snack
Low Carb sample meal plan
- Grilled vegetable omelet for breakfast
- 1/2 cup (143 g) Greek yogurt as a snack
- SlimFast Meal Shake for Lunch
- One piece of cheese as a snack
- SlimFast Diabetic Weight Loss Meal Bar for Dinner
- SlimFast Diabetes Weight Loss Snacks
Keto sample meal plan
- SlimFast Keto Meal Shake for Breakfast
- SlimFast Keto Fat Bomb Real Cheddar Cheese Crisp as a snack
- SlimFast Keto Fat Bomb Meal Bar for Lunch
- Baked zucchini fritters as a snack
- Steamed asparagus and baked fish with lemon butter for dinner
- SlimFast Keto Fat Bomb Dark Chocolate Almond Snack Square as a snack
According to the program, men should add 200 calories to each SlimFast meal replacement or double their meal replacements.
How much does SlimFast cost?
The SlimFast diet costs vary depending on which items you use, how frequently you use them, and if you buy them in bulk.
The current pricing of popular SlimFast items (4, 5, 6) are as follows:
- Ready-to-drink meal replacement shakes: $9.99 for a pack of 4 shakes or $91.96 for a 4-pack of 12 shakes (48 bottles total)
- Meal replacement bars (excluding the Keto Bomb Bars): $9.99 for a pack of 5 bars or $39.96 for a 4-pack of 5 bars (20 bars total)
- SlimFast shake mixes are $9.99 for a 14-serving (12.83-ounce) container or $12.99 for a 22-serving (20.18-ounce) container.
SlimFast shake mixes are the lowest meal replacement choices, costing $0.59-$0.72 each, depending on the amount purchased (6).
There are also 14-day beginning packs available. The Favorite Foods and Low-Carb 14-Day Kits are $69.99, while the Keto 14-Day Starter Kit is $89.99.
These kits comprise two meal replacements and three snacks daily, costing $5.00-$6.42 per day (without taxes).
This amounts to roughly $140 per month at the very least. Remember that this does not include the cost of your “reasonable” supper.
You might save money by making snacks instead of purchasing prepared food alternatives.
Is SlimFast effective for weight loss?
The SlimFast diet can help you lose weight by lowering your calorie intake to generate a calorie deficit, which means you burn more calories than you ingest.
If you followed the diet correctly, you would only consume about 1,200 calories daily. The average, moderately active girl requires roughly 2,000 calories daily, so you’ll be at least 800 calories short (8).
Furthermore, while SlimFast suggests 1,600 calories per day for males, the calorie deficit for men might be 800-1,400 calories per day (8).
Some previous research on SlimFast products suggests that they may aid in weight reduction. However, most SlimFast studies are older, which may be attributable to the rising tendency for methods that target long-term weight loss (9, 10, 11).
A 2006 research, for example, looked at the effectiveness of four popular diet regimens, including SlimFast, over six months in 293 adults with BMIs ranging from 27 to 40. (12).
After six months, people in the SlimFast group had lost an average of 10.5 pounds (4.8 kg), or 4.9% of their body weight, according to the research (12).
However, 29% of individuals dropped out of the trial due to food intolerance, and just 9 of the initial 58 participants could continue the diet for 12 months at the follow-up.
This means that meal replacement programs like SlimFast may be challenging to stick to in the long run (12).
Furthermore, two assessments of meal replacement firms and popular weight reduction programs discovered that SlimFast might help with short-term weight loss but is not much more successful than competing programs for long-term weight loss (13, 14).
A 2019 study revealed that meal replacement products might help a calorie deficit but should be combined with other behavioral methods like counseling, food skill development, and self-efficacy enhancement (15).
A 2018 study evaluated the benefits of behavioral therapy, behavioral therapy paired with SlimFast meal replacements, and complete nutrition intervention focused on both internal and external impacts on food choice (16).
The comprehensive nutrition intervention resulted in the highest weight loss by the research conclusion. The authors hypothesized that this was due to increased cognitive constraint, self-control abilities, and self-efficacy, all of which are significant criteria for long-term weight loss (16).
The SlimFast Together app offers some essential meal planning and progress monitoring capabilities but does not offer one-on-one counseling.
It also mainly relies on SlimFast products rather than teaching sustainable habits like meal planning and preparation and reading nutrition labels.
As a result, research indicates that utilizing SlimFast products may help you lose weight in the short term. Still, there is an excellent likelihood that you will regain weight after the program is discontinued.
Potential benefits of SlimFast
The SlimFast diet has several advantages.
Easy to follow
SlimFast, unlike many other diets, supplies most of your meals, requiring little or no preparation, making the plan simple to follow.
Additionally, because SlimFast meal replacements are pre-portioned, you don’t have to worry about calculating portion sizes or overeating.
The program includes simple recipes, and the SlimFast app keeps you organized.
Convenience
Instead of preparing many meals daily, you need to cook one. SlimFast makes it even easier by providing simple preapproved meals to help you remain on Plan.
SlimFast products are also helpful for folks who are always on the go and don’t have time to make a meal.
Promotes other healthy habits
The new SlimFast Together app provides capabilities for tracking good living behaviors, including sleep, stress, food and water intake, and physical exercise.
Though SlimFast does not offer tailored advice, this new feature can assist customers in maintaining a well-rounded, healthy lifestyle.
Potential downsides
While the SlimFast diet may have certain advantages, several disadvantages exist.
Ones-size-fits-all approach
The SlimFast diet’s one-size-fits-all approach is a considerable disadvantage.
The diet believes everyone needs the same number of calories per day without considering your height, weight, activity level, age, and other characteristics that might influence how many calories and nutrients you require in a day.
All four current regimens aim for a daily calorie goal of 1,200-1,300 calories for women and 1,600-1,700 calories for men.
Highly processed foods
The best diets include whole, minimally processed foods abundant in fiber, protein, healthy fats, and beneficial plant chemicals like antioxidants.
Most SlimFast products, on the other hand, are highly processed, with a long list of additional components such as added sugars, protein powders, artificial sweeteners, colors, and tastes.
Lack of variety for different dietary needs
The bulk of SlimFast products use milk as the primary component, and there are no alternatives for persons who follow a plant-based diet or prefer not to consume dairy.
If you have food sensitivities, you should read the ingredient list carefully.
Keep in mind that packaged SlimFast products are unlikely to be safe if you have a severe food allergy or intolerance because they may have been processed in facilities that handle common allergens.
Can feel restrictive
Even though the Plan permits you to eat one meal of your choosing every day, it is still quite limited.
Even if you can eat everything you want for one meal, you must still be mindful of portion sizes and calorie intake. This leaves little room for items that people appreciate.
Furthermore, if you eat your “reasonable” meal in the morning, the remainder of the day is limited to meal replacements. This may be pretty restrictive and inflexible in everyday life.
Doesn’t focus on behavior change
The SlimFast diet emphasizes calories rather than teaching consumers good, long-term habits like home cooking, mindful eating, and reading nutrition labels.
Even though the SlimFast app includes tools like progress monitoring, blog postings, and recipe ideas, the Plan still relies on utilizing items to replace two or more meals and snacks daily.
As a result, it is unlikely that you will form long-term habits, and you may revert to your previous behaviors if you choose to cease the diet (17).
Low calorie meals
Most SlimFast meal replacement shakes and bars have approximately 180 calories, which is insufficient to substitute a meal.
If a person ate two meal replacements and three 100-calorie snacks daily, they would consume around 660 calories from SlimFast products. This leaves about 540 calories for the “reasonable” lunch or 45% of your daily calories for one meal.
Finally, these meals may not deliver enough calories, leaving you hungry throughout the day.
Customer reviews and brand reputation
SlimFast has been operating since 1977 and has established itself as a successful weight loss brand. Throughout its history, the brand has been acquired several times.
SlimFast is currently headquartered in Palm Beach Gardens, Florida, and is owned by Glanbia.
The Better Business Bureau now gives the firm a B+ rating and has received no FDA or FTC warning letters. The company’s website also has contact information. However, there is no return/exchange policy.
While the brand has been the target of litigation in the past, it has not been cited in any current ones. However, the company’s current and prior owners (Glanbia, Unilever, and Nutrisystem) have been embroiled in disputes that have nothing to do with the SlimFast brand or products.
SlimFast passed Eathealthyisgood’s thorough verification procedure since it has no history of unethical business practices.
Several SlimFast products, however, passed screening due to sensationalized marketing language, such as unsupported claims that specific products, such as SlimFast Advanced Energy meal replacement drinks, will “curb cravings” and “halt hunger.”
SlimFast products are rated 4 out of 5 stars on third-party shop websites. This implies that SlimFast consumers generally love their goods.
Should you try SlimFast?
An inexpensive, fun, and sustainable diet is the best (18).
While the SlimFast diet may aid in weight loss, the items are costly, heavily processed, and do not deliver enough calories to substitute a meal.
Furthermore, after you cease the SlimFast diet, you will not receive assistance or learn methods to help you control your weight. As a result, you’re likely to depend on SlimFast products or regain a part of your lost weight once the program is completed.
Instead, focus on positive behavior changes contributing to steady, long-term weight loss, such as regular exercise and eating whole, minimally processed meals high in protein, fiber, and healthy fats.
Working one-on-one with a certified dietitian is recommended if you want to lose weight or explore specialized dietary suggestions.
Frequently asked questions
Is SlimFast an excellent way to lose weight?
Though SlimFast products can help you lose weight rapidly, you will almost certainly gain it back after you stop taking them.
This is due to the company’s failure to instill long-term habits such as meal planning, grocery shopping, and meal preparation. As a result, you may depend on the goods and recommended recipes to maintain weight reduction.
The regimen is also pricey and low in calories, making it tough to keep to.
How much weight can you lose in a week with SlimFast?
SlimFast weight loss is determined by your calorie deficit, which is determined by the number of calories you ingest and burn via physical activity.
According to one SlimFast research, participants dropped an average of 10.5 pounds (4.8 kg) in 6 months, which translates to around 2.5 pounds (1.1 kg) each week. However, individuals struggled to keep to the diet over time, making it difficult to maintain this weight reduction (12).
Most experts believe that dropping 1-2 pounds (0.45-0.9 kg) each week is healthful and maintainable for most individuals as long as they do not feel restricted and can consume various meals.
Can SlimFast make you gain weight?
SlimFast products will not lead you to gain weight on their own. However, if you eat the items and continuously consume more calories than you expend in a day, you may gain weight over time.
The bottom line
Despite its shortcomings, the SlimFast diet remains a popular weight loss regimen. The SlimFast 1-2-3 plan, or simply the SlimFast Plan, is what it’s known as.
Following one of SlimFast’s 1-2-3 plans (Original, Favorite Foods, Keto, or Low-Carb) may result in short-term weight reduction due to calorie restriction. However, most evidence indicates that diets like SlimFast are not long-term.
Furthermore, the SlimFast diet depends on highly processed meal replacement items and fails to teach participants how to sustain their weight reduction once the program is completed.
Overall, it is generally better to avoid the SlimFast diet.
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