Get The Lowdown On Slimming World

The Lowdown On Slimming World

We have all heard of the Slimming World way of eating, but is it the diet for you? Use our simple guide to find out what Slimming World is all about, and whether or not it'll be for you.

Slimming World

Slimming World is a diet club, where you attend local meetings in Churches, Town Halls and Function Suites, or you can join online. The latter is often a popular choice for busy people that cannot commit to attending the weekly meetings. However, some prefer to get weighed by their Slimming World Leader to keep them on track.

The Slimming World Diet is a low calorie, low fat diet that promotes weight loss.

How Does The Slimming World Diet Work?

As a Member of Slimming World you are given a set amount of Syns that you must not exceed, in order to lose weight.

The Slimming World Extra Easy Eating Plan consists of Syns, Free Food, Speed Food, Healthy Extra A and Healthy Extra B.

By sticking to the Slimming World Diet, you should create a calorie deficit, thus allowing you to shed the pounds. As you only count the Syns in foods, excluding Free Foods, it makes it less consuming than Calorie Counting.

To summerise, you can eat as much Free Food as you desire, select one Healthy Extra A and one Healthy Extra B and consume food that contains Syns (between 5-15) per day. Roughly, a third to a half of your food in meals should be Speed Food.

Free Foods

On the Slimming World Diet you can eat as much of the Free Foods daily, as you like. You don't need to weigh out anything, and it's important to remember that these foods should make up the bulk of your meals.

Here are some examples of Slimming World Free Foods:

  • Fruit
  • Vegetables
  • Fish
  • Meat & Poultry
  • Eggs
  • Dairy Products
  • Meat Replacement Products (Quorn)
  • Beans & Lentils
  • Rice
  • Pasta

There are exceptions to each of the foods in this category, but you can find those out with the Slimming World Free Foods List.

Healthy Extras

Everyday, you can choose ONE Healthy Extra from list A and one from List B:

Healthy Extras A:

  • 175ml Whole Milk
  • 250ml Semi-Skimmed Milk
  • 350ml Skimmed Milk
  • 300ml 1% Fat Milk
  • 30g Cheddar Cheese
  • 40g Reduced Fat Cheddar Cheese
  • 2 Dairylea Light Triangles

Healthy Extras B:

  • 35g Porridge Oats
  • 40g All Bran (or non branded alternative)
  • 1 Sandwich Thin
  • 2 Medium Slices Wholemeal Bread
  • 2 Weetabix (or non branded alternative)
  • 2 Alpen Light Cereal Bars (or similar)

Speed Foods

Are Fruit and Vegetables that are readily available and should accelerate weight loss. These make up between 33% - 50% of the food on your plate, at each mealtime, should you be following the Slimming World Plan.

Slimming World Recipes

As Slimming World is an all-inclusive type of Diet, where you have no restrictions per say, the world is your oyster when it comes to Recipes. Popular recipes are more on the Low Fat and Low Calorie side and include things like Slimming World Chips, Slimming World Fakeaways and Syn Free Ice Cream.

Slimming World Online

As well as Meetings, Slimming World offer* an online membership, which allows you the freedom of weighing yourself when the time is right for you. There's still support and advice on offer at all times too.

Price wise, online membership* starts at £60 for 3 months and that includes the £19.95 joining fee. As for Classes, Membership is £10 (often on offer at £5), plus a weekly charge of £4.95. 11-15 year olds get free Slimming World membership when accompanied by a fee-paying parent/guardian.

There are over 1600 recipes to inspire you, and they are searchable by ingredient which is really helpful.

Tailor your diet to Dairy-free, Gluten-free, Vegetarian or other, to ensure you're feeling healthy on the diet.

Keep an eye on your daily progress with a food diary, and set your own weight loss goal.

If you are rather anxious about going to Slimming World Meetings then online is ideal for you as you get to weigh yourself in the privacy of your own home.

Access to Live Chat Support 24/7, plus hints and tips that will help you on your weight loss journey.

Slimming World Syns

Depending on your weight, and how quickly you wish to lose, you'll be allocated a set amount of Syns per day. This is usually between 5-15 per day. Foods that contain Syns are generally what would be regarded as "Treat Food" - foods that are generally more calorific than those on the Free List, like Biscuits, Cakes, Alcohol and so on.

Each Syn is worth around 20 calories.

Slimming World App

Get The Lowdown On Slimming World

Slimming World Members can download the app to add their weigh-in details online and access the on-the-go Food Search.

The App is available at Amazon Store*, Apple App Store* and Google Play.

Slimming World Chips

Get The Lowdown On Slimming World

If there's one thing that will keep you going on Slimming World, it's the fact you can enjoy CHIPS! Of course, in true Slimming World style, there's a healthy way of making them. Here's how to make Syn Free Chips...

Ingredients:

Method:

  • Preheat the oven to 240°C/220°C Fan.
  • Peel the potatoes and slice into approx 1cm thick rectangular chips.
  • Add the Chips to Boiling Salt Water for 4 minutes.
  • Drain and leave to dry 10 minutes.
  • Score and roughen up the Chips, so that they get crisp on the outside on the next step.
  • Spray Baking Tray and the Chips with your low calorie cooking spray.
  • Bake for 30 minutes, or until golden brown.
  • Season generously.

Slimming World Quiche

You can't beat a nice Quiche at a party or picnic, and just because you're on a diet, doesn't mean you have to miss out. As always, there's a Slimming World way of making one to satisfy your appetite.

Here's how to make a Syn Free Crustless Quiche

Ingredients:

  • Low Calorie Cooking Spray
  • 220g Bacon, Ham or Chicken
  • 110g Mushrooms or Peppers
  • 2 Garlic Cloves
  • 3 Large Eggs
  • 150g Fat Free Cottage Cheese
  • Chives
    80g reduced-fat Cheddar (Note - only syn free if this is your Healthy Extra for the day)

Method:

  • Preheat oven to 190°C/fan 170°C.
  • Use Cooking Spray to fry the bacon (or other meat), veg and garlic until everything has softened and cooked.
  • Put the cooked Bacon, Veg and Garlic into a flan dish.
  • Mix the eggs, cottage cheese, Chives and Cheddar, and pour over the Bacon mix.
  • Bake for 15-20 minutes, or until set.

Slimming World Lasagne

Get The Lowdown On Slimming World

Who knew you could enjoy Lasagne and still lose weight. Of course, on Slimming World you can. Here's how to make Syn Free Lasagne...

Ingredients:

  • 500g Lean Beef Mince (5% fat or less)
  • 1 Pepper (sliced)
  • 1 Courgette (sliced)
  • 1 Onion (diced)
  • 4 Garlic Cloves (crushed)
  • 400g can Chopped Tomatoes
  • 400g Passata
  • 2 tsp Dried Basil
  • Low Calorie Cooking Spray
  • 500g Fat Free Natural Yogurt
  • 2 Eggs (beaten)
  • 12 Lasagne Sheets
  • 160g Reduced Fat Cheddar Cheese
  • Salt and Black Pepper

Method:

  • Preheat the oven to 200°C/180°C Fan
  • Fry the Beef Mince, Pepper, Courgette, Onion and Garlic and stir-fry for 8 minutes or until cooked.
  • Stir in the Tomatoes, Passata and Dried Basil, season with Salt and Pepper, and cook for 15 minutes.
  • Mix the Yogurt and Eggs.
  • Spray a Lasagne Dish with Low Calorie Cooking Spray. Then spoon in half of the Mince mixture, then place half of the Pasta Sheets on top.
  • The next layer is half of the Yogurt/Egg mix, then the rest of the Mince mix.
  • Finally, the rest of the Lasagne Sheets, and the rest of the Yogurt, with the cheese sprinkled on top.
  • Bake for 25-30 minutes or until the top is golden.

Slimming World Chilli

Feeling like you want some comfort food. This Slimming World Syn Free Chilli is just the ticket...

Ingredients:

  • Low Calorie Cooking Spray
  • 1 Large Onion (chopped)
  • 2 Garlic Cloves (chopped)
  • 2 Fresh Chillies (chopped)
  • 2 tsp Ground Cumin
  • 1 tsp Ground Coriander
  • 1 tsp Paprika
  • Pinch Cayenne Pepper
  • 400g tin Chopped Tomatoes
  • 1 tbsp Tomato Purée
  • 275ml beef stock
  • 500g Lean Beef Mince (5% fat or less)
  • 200g can Red Kidney Beans
  • Salt and Pepper (to taste)

Method:

  • Use Low Calorie Cooking Spray to fry the onions until softened and golden. Add the mince and cook for 5 minutes.
  • Add the Garlic, Chillies and Spices and continue frying.
  • Stir in the Canned Tomatoes, Tomato Purée and Stock. Stir well and bring to the boil then, simmer gently for 15 minutes.
  • Finally add the Kidney Beans and season with Salt and Pepper.

Slimming World Breakfast

Who knew you could eat a Cooked Breakfast every morning and still lose weight? This Slimming World Syn Free Big Breakfast is sure to set you up for the day without, adding inches to your waistline...

Ingredients:

  • 2 Slimming World Syn-free Pork Sausages
  • 2 rashers of Lean Back Bacon (or Bacon Medallions)
  • Button mushrooms
  • 1 Small Onion (rings)
  • 1 Tomato (halved)
  • 1 medium Boiled Potato (cubed)
  • ½ tin Baked Beans
  • 2 Large Eggs
  • Low Calorie Cooking Spray

Method:

  • Preheat the grill to medium-hot.
  • Grill the sausages for 5 minutes, then add the bacon.
  • In the meantime, fry the the button mushrooms, onions, tomato and potatoes until soft, in the Cooking Spray.
  • Heat your Beans.
  • Use Cooking Spray to fry the Eggs.

Slimming World Lunch Ideas

Since Slimming World* doesn't ban foods, choices are abundant when it comes to Lunch. Having said that, it's still a weight loss plan, so you can't sit and trough on Greggs and McDonalds day in, day out. Here are some great Lunch Ideas for you.

  • Crudites (Cucumber, Carrot, Tomatoes etc) with Quark, Garlic and Chive Dip.
  • Wholemeal Prawn Salad Sandwich (2 slices of Wholemeal Bread as Healthy Extra B)
  • Soup
  • Ham and Egg Roll (Wholemeal Roll as Healthy Extra B)
  • Chicken Pasta Salad
  • Tuna Lettuce Boats

KFC Zinger Slimming World

Get The Lowdown On Slimming World

You don't need to spoil the diet with this Low Syns (2-3) Slimming World KFC Zinger Fakeaway...

Ingredients:

  • 4 Chicken Breasts
  • 30g Chilli Heatwave Doritos
  • 1 Large Egg (beaten)
  • 1 tsp Cornflour
  • 1 tsp Chilli Powder
  • 1 tsp Garlic Granules
  • 1 tsp Onion Granules
  • 1 tsp Paprika
  • Light Cheese Slice (Healthy Option A)
  • 1 tsp Light Mayo
  • Wholewheat Bap (Healthy Option B)
  • Lettuce
  • Tomato

Method:

  • Preheat the oven to 160°C.
  • Tip the Doritos into a bag with the spices too and crush them until a crumb type mix.
  • Sprinkle each Chicken Breast in the Cornflour and dip in the beaten Egg.
  • Now, coat the Chicken in the Doritos/Spice mix.
  • Spray with Frylight and bake for 20 minutes.
  • Flip each Chicken piece over and pop back in the oven for 15 minutes.
  • Serve in a Wholemeal Bun with Cheese and Light Mayo (if you wish) and the Lettuce and Tomato.

Slimming World Fruit and Nut

Craving that Chocolate Fix? Slimming World sell Fruit and Nut Hi-Fi Bars that will satisfy your sweet tooth.

Comprised of chewy cereal with raisins and roasted peanuts, with a drizzle of milk chocolate. They come in a box of 6 and the beauty of them is that you can have 2 bars per day as your Healthy Extra B choice.

If you don't wish to use as a Healthy Extra, then each bar contains 3 syns.

Slimming World Diet Coke Chicken

Get The Lowdown On Slimming World

What does Syn Free Slimming World Diet Coke Chicken taste like? It's somewhat like Sweet and Sour Chicken from the Chinese. Here's how to make it:

Ingredients:

  • Low Calorie Cooking Spray
  • 1 Medium Onion (chopped)
  • 3 Peppers: 1 Red, 1 Yellow and 1 Green (chopped)
  • 4 Skinless Chicken Breasts (cut into chunky pieces)
  • 2 tsp Worcestershire Sauce
  • 4 tbsp Tomato Puree
  • 2 Garlic Cloves (chopped)
  • 8 tbsp Passata with Onion and Garlic
  • 1 tbsp Dark Soy Sauce
  • 1 tsp Dried Mixed Herbs
  • 330ml can Diet Coke
  • 200ml Chicken Stock
  • 200g Sugar Snap Peas

Method:

  • Fry the Chicken, Peppers and Onion and 5 minutes, or softly browned.
  • Pour in the Diet Coke, Passata, Tomato Puree, Worcestershire Sauce, Stock, Soy Sauce and Herbs.
  • Bring to the boil and stir well.
  • Simmer for 12 minutes.
  • Add the Sugar Snap Peas, and cook for another 15 minutes.

Slimming World Fakeaways

Takeaways are what can break the willpower of most. Thankfully, when on Slimming World, you can still enjoy those takeaway favourites, but only in the form of a Fakeaway.

What the heck is a Fackaway? It's a homemade meal, that mimics that of one from a Takeaway. Of course, it's lower in both fat and calories, in accordance with Slimming World Diet Plans.

Think Doner Kebab, KFC, Big Mac and much, much more.

Q&A

How does Slimming World work?

Slimming World works by creating a calorie deficit, so that the body is using more energy than it's taking in.

It's also a low fat diet, so you can eat plenty of foods that have minimal amounts of fat in. This prevents snacking and thanks to Syn allowances, you can enjoy treats that prevent you from breaking your weight loss attempt.

Is Slimming World Low Carb?

Slimming World encourages carbohydrate foods, so long as they are low in calories and fat. As each meal must contain 33%-50% of Speed Foods (which are Fruit and Vegetables), it would be difficult to keep the diet strictly Low Carb.

Is Slimming World safe?

As with any diet plan, it's sensible to seek the advice of your GP before commencing. This is more important if you have chronic health conditions. Slimming World promote a varied diet, that's low calorie and low fat. There's nothing to suggest that Slimming World is unsafe, and it's even used by the NHS Weight Loss Referral scheme in some areas.

What is a Slimming World Food Diary?

You can keep a Food Diary with Slimming World online, and via the app. It's a successful way to monitor your daily intake, and keep on track. Alternatively, you can buy Paper Slimming World Diaries on eBay*.


TOPICS:   Fitness and Diet

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