Slim Fast manufactures a variety of meal replacements and supplements designed to aid in weight loss. Slim Fast meals can replace or supplement your other meals, providing you with a few healthy and quick meal options, encouraging you to stick to your diet. Slim Fast shakes contain 180 calories or 190 calories, depending upon flavor, and provide approximately 30 percent of the recommended daily allowance of many vitamins and minerals, in addition to at least 10 grams of protein and 2 grams of fiber, with some flavors containing as many as 20 grams of protein and 5 grams of fiber. When incorporated into a balanced diet, you can drink Slim Fast shakes three times a day and achieve a healthy weight loss of 1 to 2 pounds per week. Consult your physician prior to using Slim Fast or any other meal replacement or supplement.
Calculate the total number of calories your body burns in a day. To do this, add your basal metabolic rate and calories burned through physical activity, both of which can be calculated using a variety of free online calculators that can be found at sites such as caloriesperhour.com.
Subtract 500 calories from the total number of calories you burn daily if your goal is to lose 1 pound per week. Subtract 1,000 calories if you are aiming to lose 2 pounds per week. The result is the total number of calories you can consume daily and achieve your weight loss target. For example, if you burn 2,800 calories per day and you want to lose 2 pounds per week, your daily caloric allotment would be 1,800 calories.
Divide your daily caloric allotment by six to determine how many calories you should consume at each meal. According to "Handbook of Obesity Treatment," eating six small meals per day aids in weight loss and boosts metabolism, whereas eating only two or three large meals hinders weight loss and slows metabolism. For example, if you are allotted 1,800 calories per day, you should consume six 300-calorie meals.
Drink a Slim Fast shake three times per day, counting the amount of calories in the shake against your allotment for that meal. If the Slim Fast shake does not contain enough calories to be suitable for a meal on its own, add a small, healthy side item or two to your meal. For example, if you are allotted 300 calories per meal and choose a Slim Fast shake with 180 calories, you will still have 120 calories left for that meal. You can munch on 3/4 ounces of almonds, which contain 120 calories, or you may opt for a small apple and a low-fat yogurt cup, each of which are 60 calories, totaling an additional 120 calories.
Eat three meals in addition to your Slim Fast meals each day. Choose healthy, well-rounded meals containing a complex carbohydrate, fruit or vegetable and lean protein to adequately meet your body's needs while still encouraging weight loss. Complex carbohydrates include brown rice, whole-grain pasta and oatmeal. Lean protein sources include fish, egg whites, low-fat dairy products, tofu, lean meat and lean poultry.
- Slim Fast: Shakes
- "Handbook of Obesity Treatment"; Thomas A. Wadden PhD and Albert J. Stunkard MD; 2004
- “Contemporary Nutrition”; Gordon M. Wardlaw and Anne M. Smith; 2007