The Slim-Fast 3-2-1 Plan is a weight loss plan centered around the use of Slim-Fast brand meal replacement shakes and bars. The 3-2-1 philosophy is that the dieter should consume three 100-calorie snacks each day, two Slim-Fast Shakes or meal replacement bars and one 500-calorie balanced meal. Strictly adhering to this regimen means that you can eat a total of 1,200 calories each day.
Shakes
The meal replacement shake is the cornerstone of the 3-2-1 weight loss plan. Each shake provides 30 percent of the recommended daily allowance for many vitamins and minerals. The pre-made shakes are designed for convenience, and no mixing is required. Dieters can have up to two shakes each day. Regardless of the flavor chosen, each 8-oz. shake contains 180 to 190 calories. Each shake contains 6 g of fat, 5 mg of cholesterol and 10 g of protein. Potassium and sodium content vary slightly depending on the flavor chosen. A single serving will provide 550 to 600 mg of potassium and 200 to 250 mg of sodium. Carbohydrate counts vary slightly as well and range from 23 to 25 g of total carbohydrate.
Low Carbohydrate Shakes
Slim-Fast offers two flavors of lower carbohydrate shakes, Creamy Chocolate and Vanilla Cream. The main differences between the lower carbohydrate shakes and the standard shakes is that the lower carbohydrate option has double the protein of the standard shake at 20 g of protein per serving, and each Lower Carb shake has 4 to 6 g of carbohydrates per serving. Each still contains 180 to 190 calories and 9 g of fat per serving. In addition, the lower carbohydrate shakes also contain 15 mg of cholesterol, 220 to 260 mg of sodium and 550 mg of potassium.
High Protein Shakes
The Slim-Fast High Protein Extra Creamy Chocolate shake contains 190 calories, 5 g of fat and 10 mg of cholesterol. Each shake contains 220 mg of sodium and 600 mg of potassium. A single serving contains 15 g of carbohydrates, which is less than the Lower Carb shakes, but it also contains 24 g of carbohydrates.
Shake Mixes
The Slim-Fast shake mixes are designed to be combined with 8 oz. of fat-free milk. The four flavors each provide similar nutrient content, with 200 calories and 3.5 to 4 g of fat and 5 mg of cholesterol. Each shake contains 240 mg of sodium and 540 to 640 mg of potassium once mixed with fat-free milk. The total carbohydrate count of all flavors is 30 g, and each shake has 10 g of protein.
The High Protein flavors have similar nutritional values; however, the total carbohydrates contained is reduced to 25 g, and each serving contains 15 g of protein.
Meal Bars
You can eat Slim-Fast 3-2-1 Meal Bars in place of a breakfast or lunch because they are designed to provide 20 percent of the recommended daily allowance of most nutrients. The Chewy Chocolate Crisp Meal Bar contains 200 calories, 6 g of fat and is cholesterol-free. Each 47-g serving contains 220 mg of sodium and 170 mg of potassium. The total carbohydrate count is 26 g, and each serving provides 8 g of protein.
Snack Bars
The Slim-Fast 3-2-1 Plan allows for three snacks per day. Healthy foods such as fruits, vegetables and nuts are recommended, or you have the option of eating a Slim-Fast Snack Bar as a snack. Each snack bar contains 100 calories, 1 g of protein and no cholesterol. The fat content varies from 2.5 to 5 g, depending on the flavor chosen. The sodium content varies from 55 to 80 mg, and the total carbohydrate count ranges from 14 to 17 g per bar.
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