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Slimming World is a commercial weight management organization, which in 2009 had more than 5,500 support groups, gaining between 250,000 to 300,000 followers per month. Besides that, they have good scientific support that backs it up. It was created by London born Margaret Miles-Bramwell in 1969 out of her own need to lose weight and the same frustration, as many of us, over the failed diets she tried. Currently,  the Slimming World Diet plan, as of 2016, is also available in the United States and can be done online, as it has its own app for meetings and the community.

The Slimming World Diet  method is sold as a weight loss program suitable for anyone over 18 years of age. Under the belief that weight loss is successful due to the confidence that is built into the process, without having the need, as in other diets, to count calorie by calorie and abstaining from eating certain types of foods. The program’s main goal is to help members lose weight and develop healthy behaviors without feeling sad or anxious about food choices or calorie restriction.

Slimming World Diet

Healthy vegetables and the main points of the Slimming World diet plan

This program promotes a lifestyle that seeks to optimize food consumption, including adding proteins, polysaccharides, fruits, vegetables, grains, and products with a high concentration of calcium and fiber to the diet, including occasionally consuming sweets. People who practice the Slimming World Diet argue that it does not prohibit sweets; instead, it makes you more considerate of when and how much. It makes people more likely to meet their goals of maintaining a healthy diet and losing weight.

Everything is allowed, but it is divided into three categories:

  • Free foods: low in calories that should constitute the majority of the diet: lean proteins (egg, chicken, salmon, turkey, etc.), starches (quinoa, potatoes, whole grains, and pasta), and all the fruits and vegetables you want.
  • Healthy extras: for the contribution of vitamins and minerals, some dairy products, whole grains, and seeds are included.
  • Syns or Synergy: By the word syns, they refer to small indulgences such as processed products: sweets, wine, ice cream, cooking oils, avocado (yes, it is so that from time to time, you can sin).

The Program Pros and Cons

A few pros and cons of the slimming world diet

According to the website of the UK’s National Health Service (NHS), through the British Dietetic Association (BDA), they included it in their analysis of popular diets throwing their verdict:

Pros:

  1. They do not forbid food, so you have a balance, and it is a versatile diet, so the role of your family not getting involved would not be a problem.
  2. It’s main “Extra Easy” diet plan is, as its name says, very flexible.
  3. The exercise plan gives you ideas on how to progress with physical activity.

Cons:

  1. You are asked to eat low-calorie and satisfying foods but are given a list of free foods where they have not specified portion sizes.
  2. If you do not know how to control yourself, you can make a mistake by not setting the correct limits, so you will not lose the expected weight.
  3. The syns (short for synergy) that seem to be sins and, therefore, the meaning of the word could psychologically create confusion.

The verdict is that support groups help, but they are not for everyone. One way this diet will help you is that it will help you identify foods high in energy intake that becomes long-term learning at the end of the day.

The Science Behind The Diet

Research has yielded data on the nature and composition of the food we consume, taking into account the macronutrients, the energy supply, the influence they have on our feeling of satisfaction and satiety. Promoting the consumption of more satisfying foods results in a decrease in energy intake and, therefore, weight loss. Slimming World Diet has been actively involved in this field of science, which is why today there is robust evidence showing that foods higher in protein and carbohydrates are much more filling than foods high in fat.

Science has also shown that people feel full because of the amount of food they eat, not the number of calories they consume. This is why eating low-energy foods can increase the volume of food eaten while reducing energy intake.

How to Follow The Diet?
Lean protein rich food products on the wooden background

Free meals are filling but low in calories, so these foods should be the majority of those that are consumed in meals and snacks. This category includes:

  • Lean proteins: Seafood, fish, turkey, pork, salmon, chicken, eggs, beef, and eggs.
  • Starch: Pasta, beans, potatoes, rice, and couscous.
  • Fruits and vegetables: Spinach, cauliflower, broccoli, blackberries, apples, oranges, banana, and chili.

To meet your daily intake of fiber, calcium, and healthy fats, the Slimming World diet also includes extras. Recommended servings vary according to the food. Some examples of daily extras are listed below:

  • Dairy: (milk, cheese, yogurt, etc.)
  • High fiber grains and cereals: whole wheat bread and oats
  • Seeds and nuts: Chia, almonds, pistachios, walnuts, and flax seeds.

In the Slimming World Diet, all foods are included, but sweets, alcohol, and highly processed foods must be consumed with significant limitations. Those who have experience with this diet encourage these Syns to be enjoyed from time to time to satisfy the craving.

Examples of Syns include:

  • Sweets: Cookies, cakes, sweets, and donuts.
  • Alcohol: Wine, tequila, beer, and vodka.
  • Sugary drinks: Fruit juices, soft drinks, and energy drinks.
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