The Slim-Fast 3-2-1 Plan depends on diet bars and shakes with a limited amount of real food. The program may help you lose 1 to 2 lb. per week, but take a careful look at the guidelines to make sure that you think you can follow it and that it is healthy for you. Before you start any weight loss diet, ask your doctor for advice.
Diet Background
Slim-Fast claims that its 3-2-1 Plan can decrease your hunger because it lets you eat six times per day. The meal plan provides about 1,200 calories each day from three snacks, two meal replacements and one meal from regular foods. Snacks can be Slim-Fast snack bars or 100-calorie portions of nutrient-dense foods such as fruit, vegetables or nuts. You can create a free account at the Slim-Fast website to track your progress, log your food and physical activity and participate in online community discussions.
Slim-Fast Meals
Twice a day, eat a Slim-Fast meal bar or shake to replace a regular meal. Meal bars provide about 200 calories, and have at least 20 percent of the daily value for most vitamins and essential minerals. Shakes have 180 or 190 calories per 8-oz. serving and contain at least 30 percent of the daily value for most vitamins and essential minerals. Some of the flavors of meal bars include chocolate peanut caramel and chocolate fudge brownie; shakes come in chocolate, vanilla and strawberry flavors. Meal bars and shakes are both high in dietary fiber.
Balanced Meal
You can have your 500-calorie balanced meal for breakfast, lunch or dinner. The Portion Plate Guide from Slim-Fast says to fill half of your plate with vegetables that are not cooked in fat, such as steamed broccoli, spinach or eggplant. Divide the rest of your plate evenly between lean protein, such as chicken, fish or tofu, and a starch, such as potatoes, corn or whole-grain bread or pasta. Slim-Fast offers recipes, including Asian beef salad and chicken with vegetables, to make for your balanced meal.
Exercise
The Slim-Fast diet encourages you to include physical activity in your daily life to burn calories for faster weight loss. Include aerobic activities, such as running, swimming or bicycling, and strength-training activities such as weightlifting or yoga. Even if you do not have much time for exercise, you can increase the calories that you burn by getting more active in your everyday life. Only start an exercise program after your doctor approves it.
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