Slimfast diet: does it work? how to use benefits and menu

The slimfast diet has been a popular weight loss tool for decades.

It consists of meal replacement shakes and food products designed to promote weight loss .

His simple, convenient, and easy-to-follow plan has garnered widespread success.

But many wonder if it really works, as well as if it is sustainable.

This article looks at the pros and cons of the SlimFast Diet .

How it works:

The SlimFast Diet  is a partial meal replacement plan that involves eating two meal replacements a day, plus three snacks. You make a meal on your own, although there are guidelines on what foods to include and how many calories it should contain.

By replacing your regular meals and snacks with pre-prepared, low-calorie options, you can reduce your daily calorie intake, resulting in weight loss . On average, the SlimFast Diet provides approximately 1,200 calories a day for women and 1,600 calories a day for men.

Meal replacements are high in protein, which can help reduce appetite and calorie intake. The SlimFast Diet also claims to help keep your metabolism burning and stave off hunger. It is recommended to pair the diet with at least 30 minutes of exercise daily to help maintain weight loss .

Helps to lose weight:

If followed correctly, the SlimFast Diet can be an effective way to lose weight. It works by reducing your calorie intake to create a calorie deficit, which is when you expend more calories than you consume.

According to one review, following a low-calorie diet can reduce body weight by an average of 8% in the short term. SlimFast products are also rich in protein, which also helps with weight loss .

One small study found that increasing protein intake by 15% reduced daily calorie intake by 441 calories and reduced body weight by 10.8 pounds (4.9 kg) over 14 weeks. Many studies show that the SlimFast plan specifically can promote weight loss .

One study provided 63 people with meal replacements twice a day and instructed them to consume a low-calorie meal as well. After six months, the participants lost an average of 7% of their body weight and achieved a significant reduction in their body mass index.

Another six-month study in 293 people evaluated the effectiveness of four popular diet plans, including Slim Fast. People in the SlimFast group were found to have lost an average of 10.6 pounds (4.8 kg), while those in the control group had gained 1.3 pounds (0.6 kg).

Additionally, a review of six studies looked at the effects of meal replacement programs such as Slim Fast on long-term weight management. It concluded that meal replacement programs produced   sustainable weight loss .

Benefits:

The SlimFast Diet  is a popular choice because it’s easy to follow and flexible enough to fit most lifestyles. Unlike other diets, the  SlimFast Diet  provides the majority of your meals, making it harder to underestimate portion sizes or overeat.

In terms of health, losing even a small amount of extra weight while following the SlimFast Diet can have impressive benefits. Weight loss has been shown to lower blood pressure, alleviate inflammation, and reduce the risk of coronary heart disease and even certain cancers.

Research shows that following the SlimFast Diet or using other meal replacement programs can help with blood sugar control. A study in 57 people found that meal replacements like SlimFast not only increased weight loss , but also improved blood sugar and insulin levels.

Another small six-week study found that after a meal replacement regimen similar to SlimFast, blood sugar levels dropped significantly.

Keeping your blood sugar in check not only reduces your risk of diabetes complications like nerve damage and kidney problems, it may also be associated with a lower risk of chronic conditions like heart disease.

Foods to eat:

The SlimFast Diet advises you to consume two meal replacement shakes, cookies or bars a day in place of two regular meals. You can also get up to three 100-calorie snacks a day.

Pre-divided Slim Fast products such as chips and chips are available, or you can use your own snacks. Some 100-calorie snacks include:

• 1 banana media;
• 4 squares of chocolate;
• 3 cups (24 grams) air popcorn;
• 1 slice of cheese;
• 0.5 cup (143 grams) of Greek yogurt;
• 1 medium pear .

You are also instructed to consume one sensible meal a day, which should be no more than 500 calories. It is recommended to make at least half of the vegetables, use a quarter for protein and fill the rest with starch. Various meal recipes are provided, including:

• Chicken with quinoa and vegetables;
• eggplant lasagna ;
• Tangerine steak salad;
• Egg muffin cups ;
• Cheeseburger with Spicy Coleslaw.

You can consume this meal at any time of the day, as long as you are also fitting in with the two meal replacements.

Foods to Avoid on the Slimfast Diet:

No food is off limits on the SlimFast Diet , as long as you stay within your daily calorie limit. For example, if you like to add sugar to your breakfast, we recommend deducting those calories from your daily calorie limit rather than cutting out sugar altogether.

The diet still allows for alcohol in moderation. However, note that cutting back on alcohol can help with weight loss . The SlimFast Diet  suggests removing a snack if you’re enjoying a glass of wine with your dinner.

That said, high-calorie foods will be very difficult to fit into the SlimFast Diet . You can include fast food, baked goods, sugary drinks, and high-fat snacks, but your portion size will need to be severely limited to stay within your calorie goals.

Therefore, it is best to adopt low-calorie alternatives such as fruits, vegetables, whole grains and lean proteins when preparing your snacks and meals.

Menu:

Below is a sample one-day menu to get you started.

• Breakfast: SlimFast Creamy Milk Chocolate Shake;
• Snack: 1 ounce (28 grams) of almonds ;
• Lunch: SlimFast Chocolatey Peanut Butter Pie Bar;
• Snack: SlimFast Cinnamon Bun Swirl French Fries;
• Dinner: 3 ounces (85 grams) of baked salmon with 1/2 tablespoon (7 grams) of olive oil , 1 medium sweet potato with 1 tablespoon (14 grams) of butter, 1/2 cup chopped broccoli, toasted
• Snack: 1 cup (150 grams) baby carrots, 2 tablespoons (30 grams) hummus.

Disadvantages of the slimFast diet:

Research shows that the SlimFast Diet  can be effective for weight loss , but it may not be the best long-term solution. While meal replacement programs like the SlimFast Diet  have been shown to be sustainable, returning to regular eating habits can result in weight regain.

Once you reach your weight loss goals , Diet SlimFast  recommends continuing to replace one meal a day with your meal replacement products, as well as sticking with low-calorie snack options.

However, this can get expensive, with shakes costing $1.50-4.00 for each serving. The diet also places the emphasis almost entirely on calories rather than nutrients, and teaches you how to count calories rather than following a healthy diet.

It can be an effective and easy short-term solution, but it must be combined with behavioral modifications and other healthy habits for long-term success.