Slim Fast is a weight-management program that uses meal replacement products like shakes and bars to help dieters lose 1 to 2 lbs. per week. On the slim fast diet you eat six times per day, three snacks, two meal replacements and one balanced meal. Results start appearing within the first week, according to the company.
3-2-1 Plan
The current Slim Fast program is called the 3-2-1 plan, named for the three snacks, two shakes and one meal consumed. The snacks should be approximately 100 calories and may be snack bars, nuts, fruits or vegetables. The balanced meal is approximately 500 calories. Recipes are provided through the Slim Fast website. Overall, 20 percent of the calories come from protein, 30 percent from fat and 50 percent from carbohydrates.
Weight Loss
Healthy weight loss is 1 to 2 lbs. per week according to the American Academy of Family Physicians, AAFP. To lose 1 lb. per week, AAFP says that you must burn 3,500 calories each week. The Slim Fast program is designed to produce this amount of weight loss by creating a calorie deficiency of 500 calories per day, burning the necessary 3,500 calories in seven days. Weight loss results start appearing within the first week on the program.
Proven Results
The Slim Fast program helps you lose weight but also improves your health. A study published in "Diabetes Care" in June 2005 found that Slim Fast meal replacement products caused significant weight loss and improved fat mass, lean body mass and systolic blood pressure. After two years the study participants also had improved control over their type 2 diabetes.
Tracking Progress
Keep track of your progress through weekly weigh-ins. The Slim Fast plan encourages you to step on a scale once per week, at the same time and on the same day if possible. The American Journal of Preventative Medicine published a study by VanWormer et al. in January 2009 that found people who weighed themselves weekly were 11 times more likely to lose at least 5 percent of their body weight over 6 months.
Meal Plans
Slim Fast provides a sample two-week meal plan on its website. You'll be eating six times a day. AAFP says that some people will benefit from eating six small meals that are spaced 2 to 3 hours apart. The idea is to control hunger. If you get too hungry, you'll overeat at your next meal. On the Slim Fast diet you'll start with a meal bar or shake. Next, Slim Fast recommends a serving of fruit like half a banana or a small pear. For lunch have another meal bar or shake and the afternoon snack is more fruit or a Slim Fast snack bar. Dinner is the sensible meal from provided recipes like Asian beef salad or broiled halibut with warm lemon shallot sauce. Finish the day with a snack bar or more fruit.
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