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The SlimFast plan is a weight loss diet. It involves having two meal replacement shakes, one calorie-controlled meal, and three low calorie snacks daily.
This article looks at the potential benefits and risks of the SlimFast plan. It also provides information about menu options and some alternative products.
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
SlimFast initially launched in 1977 as a line of meal replacement shakes.
SlimFast states it has “40+ years of proven weight loss success.” However, depending on the source, buyers give the company mixed reviews.
More positive reviews generally say that products are convenient, flavorful, and lead to initial weight loss.
Less positive reviews say that it can be challenging to stick to the diet in the long term, making it difficult to maintain weight loss.
The company offers a range of products and services from its website and mobile app.
These include meal planning, meal replacement shakes and snacks, goal tracking, and the ability to generate grocery lists from meals and recipes.
A person may wish to consider the pros and cons of SlimFast, which may include:
- may be suitable for short-term weight loss
- plan is easy to follow
- many products are gluten-free
- SlimFast app helps people incorporate exercise and healthy lifestyle choices
- subscription plans offer approximate savings of 12%
- may not work for long-term weight loss
- plan can be too restrictive long-term
- some products are high in fat
- meal replacement products may not contain sufficient calories
The SlimFast plan has a three-step structure that includes meals, replacement shakes, and snacks.
A person can choose from one of the following types of plans:
- Favorite Foods: This includes one meal a day and snacks based on preferences. There are no limits to the types of foods a person can eat, as long as they stay within the recommended range of calories.
- Low Carb: This plan includes foods that have below-average carb counts. A person can have a combination of homemade and packaged meals and snacks.
- Keto: This includes a variety of keto-friendly shakes, meals, and snacks.
- SlimFast Original: This is the company’s original diet plan, and it includes snacks, meals, and shakes.
Regardless of a person’s choice, the SlimFast plan typically involves:
One 600-calorie meal
No foods are off-limits, as long as the meal falls within the total recommended number of calories. Depending on a person’s preference, this meal may be keto, low carb, or vegetarian, for example.
SlimFast states that males should add 200 calories to each meal replacement daily.
To help with meal planning, a person can find sample recipes on the SlimFast website.
2 replacement shakes
A person can buy their shakes as mixes or ready-to-drink products. Among the many flavors are strawberry, chocolate, vanilla, and cappuccino.
3 snacks between meals
SlimFast offers a range of sweet and savory snacks.
Some are designed for ketogenic or diabetes-friendly diets. For example, the keto options include trail mixes, Cheddar Cheese Crisps, and bars.
Overall, anyone following a SlimFast plan should drink plenty of water and exercise for 30 minutes a day.
Once a person has reached their target weight, they can move to the SlimFast maintenance plan.
This involves replacing one meal a day with a SlimFast shake or snack, eating two sensible meals of choice, and snacking between meals.
The app offers:
- a quiz to help people find the best plan for them
- tools to help plan and customize meals, including a calorie and macro calculator
- a recipe search function
- the option of purchasing SlimFast products in-app
- an automatically generated grocery list for pick-up or delivery
- tools for tracking weight loss, water intake, and physical activity
SlimFast is for people who would like to lose weight quickly. It may not be suitable for people who want to lose weight sustainably over a longer period of time.
It may also be helpful for people who do not have a lot of time to incorporate a new diet into their routine.
SlimFast typically asks people to replace two of their meals with SlimFast products. This means a person may only need to cook one meal a day, which can save time and make the plan easier to follow.
It allows individuals to easily access recipes, create meal plans, track progress, and purchase products that can help busy people work toward their weight loss goals.
However, SlimFast is not suitable for people working with smaller budgets. Some people may also find the SlimFast plan too restrictive over the long term.
SlimFast has an A+ rating with the Better Business Bureau (BBB), although SlimFast is not an accredited brand.
It has a review rating of 1 out of 5 stars based on just 4 reviews. However, these reviews are about SlimFast’s parent company, Unilever, and are not specific to the SlimFast brand.
On Trustpilot, SlimFast has just one review and an overall rating of 3.2 out of 5. The company has not claimed this profile or responded to complaints.
A person can sign up on SlimFast’s website or download the company’s Together app from Google Play or the App Store.
Signing up involves providing basic contact information, including an email address and a physical address.
Next, a person answers questions designed to direct them toward the right plan for them. Regardless of the company’s recommendation, a person can choose the plan they like the best.
On the company’s website, as well as its app, a person can:
- record their meals, exercise, and water intake
- order SlimFast products
- create meal plans
- view recipes
- shop for ingredients from local stores
- track their progress
According to SlimFast, their plan works for people with low carb, keto, high protein, diabetes-friendly, and vegetarian diets. There are not many options for people following vegan diets, though, as most meal replacements contain dairy or eggs.
The shakes and smoothies are labeled gluten-free, though some of the other products may contain gluten.
Individual SlimFast products are available for purchase online.
Some sample breakfast recipes, from the company’s website, include:
- oatmeal and Greek yogurt with berries
- French vanilla blackberry pancakes
- a grilled veggie omelet
- avocado egg-in-a-hole
Some sample lunch and dinner recipes include:
- baked chicken fajitas
- sweet potato and black bean burgers
- baked cod with asparagus and tomatoes
- one-pot sausage, kale, and sweet potato pasta
Some sample 100-calorie snacks include:
For the one daily meal, SlimFast recommends allocating half of the plate for vegetables, a quarter of the plate for lean protein, and a quarter of the plate for starches.
While no foods are off-limits, opting for the following can make it easier to stay within the calorie allowance:
- whole grains, such as brown rice, quinoa, buckwheat, oatmeal, bulgur, and millet
- lean proteins, such as salmon, chicken, turkey, white fish, lean beef, tofu, and legumes
- vegetables, and a person can choose any
- fruits, and a person can choose any
A person can also opt for any nuts and seeds, though keeping an eye on portion size is important.
SlimFast allows for alcohol in moderation. If a person has a serving of alcohol, the company recommends removing one snack from the diet for that day.
The cost depends on where a person buys their groceries, what they buy, and which SlimFast products they choose.
A subscription service is available, allowing customers to receive their products on a schedule and save around 12% of the overall costs.
However, a four-pack of shakes starts at $9.99. This means that a person following a SlimFast plan can expect to pay around $140 each month for the company’s shakes alone.
The Together app is free to download.
With SlimFast, a person reduces their calories by replacing meals. The authors of this study write that meal replacements can be useful for people who find it difficult to estimate the calorie content of their food.
The authors also write that low calorie diets can reduce body weight in the short term.
However, they concluded that while meal replacement diet plans are convenient, they do not work for maintaining weight loss over a long period of time.
Additionally, this study suggested that weight loss and maintenance should be individualized, as the authors did not find one particular best strategy for weight loss in the studies they reviewed.
As SlimFast provides a set plan that cannot easily be individualized, the results of this study suggest that SlimFast may not be suitable for long-term or significant weight loss.
This is reflected in earlier
That said, SlimFast products can have a high protein content, with shakes containing 10–20 g of protein. Protein may play an important role in weight loss. The 2021 research review points out that consuming protein increases satiety, which may encourage people to eat less during meals.
Studies on SlimFast
Current research into the SlimFast plan is extremely limited, but older studies indicate that it can promote weight loss. However, other weight loss programs may be just as effective.
According to a
It is important to note that these studies typically involve participants with overweight or obesity. Therefore, it is difficult to know how effective the SlimFast plan might be for people with more moderate weights.
In addition, many of these studies are almost 20 years old and may not reflect current weight loss strategies.
Below, we explore some risks and potential benefits of the SlimFast plan in more detail.
Restricting calories while making other recommended lifestyle changes
Risks and disadvantages
One downside of meal replacement plans is that maintaining weight loss can be difficult over long periods.
However, at least
SlimFast may provide less support than other dietary plans, and if a person goes back to their past eating habits, they may regain some or all of the weight that they lost.
Also, for many people, the cost of SlimFast products is prohibitive, especially in the long term.
For instance, a four-pack of shakes starts at $9.99, and a person would need about 3.5 packs a week in order to have two shakes a day.
That works out to $139.86 a month just for the shakes. A person then needs to account for snacks and food for the meal each day.
Another downside is that the diet may become repetitive and boring. It focuses on calorie restriction, but the company does not teach healthy eating habits or the importance of consuming a variety of nutrient-rich foods.
In addition, the SlimFast plan relies on heavily processed foods.
The table below details how SlimFast compares with its competitors.
|Products offered||• meal replacement shakes|
|weight loss coaching app||• frozen meals|
|Meal planning and goal tracking||yes||yes||yes|
|Free shipping||for orders above $99||service does not ship products||for orders above $99|
There are several alternatives to SlimFast, including:
- OPTIFAST: OPTIFAST includes a full meal replacement diet and a medically supervised plan.
- Other meal replacement shakes: These are available in health stores, pharmacies, and supermarkets.
- DIY shakes: A person can make these at home with protein powders, yogurts, seeds, nuts, fruits, vegetables, and other ingredients.
Anyone who wants to buy protein and meal replacement shakes should purchase them from a reputable brand. A 2010 Consumer Reports analysis found that some protein drinks contain unsafe levels of mercury, arsenic, and other contaminants.
The advocacy group Clean Label Project ran a study published in 2022 that tested 130 popular protein powders. It found that the products tested positive for a wide range of harmful substances, including:
Traditional methods of weight loss, such as restricting calorie intake or intermittent fasting, may also be effective in the short term.
A person may benefit most from working with a personal trainer and registered dietitian, who can help tailor a weight loss plan to suit their lifestyle and medical needs.
The SlimFast plan may lead to significant weight loss for some people, at least in the short term. However, sustaining the results may be difficult.
Also, SlimFast products can be prohibitively expensive, especially in the long term.
Restricting calories and portion sizes, and receiving exercise and dietary tips from healthcare professionals and expert sources may be just as effective.