18 Apr The Truth About Slimming World
Posted at 19:59hin Diets, Weight Lossbyadmin
Clients often come to us having tried a range of other diets and weight loss programmes in the past. One of the programmes we’re asked about regularly is Slimming World, a popular group-based diet that sees members following simple food rules and meeting up for a weekly weigh-in. But does Slimming World really work long term, and is it safe? Read our nutritionist’s take…
If you’d prefer a personalised, expert-led approach to overcoming your weight challenges, achieving your desired weight and maintaining it long term, we can help. Book your complimentary call today to find out more.
HOW DOES SLIMMING WORLD WORK?
Slimming World is a weight loss programme that focuses on a flexible eating plan, increased physical activity, and group support. The plan promotes ‘Food Optimising’, which encourages consuming unlimited ‘Free Foods’ (fruits, vegetables, lean proteins) along with Healthy Extras (high-fibre, calcium-rich foods) and limited ‘Syns’ (treats and indulgences) of up to 15 per day. Slimming World claims that, if followed correctly, their approach will create a calorie deficit without feeling deprived.
In addition to dietary advice, Slimming World provide an activity programme. ‘Body Magic’ is designed to help members build up their physical activity in a way that fits their lifestyle.
Additionally, members attend weekly meetings led by a Slimming World consultant who has lost weight themselves using the programme. Here, members can support each other and will also experience a weekly weigh in to see how much they’ve lost.
WHAT DO YOU EAT ON SLIMMING WORLD?
On Slimming World, you can eat unlimited ‘Free Foods’ like fruits, vegetables, lean proteins, and starches. You are also allocated a daily allowance of foods Slimming World considers ‘Healthy Extras’ like dairy and whole grains. A small number of ‘Syns’ allow for treats and indulgences. The focus is on eating a structured food plan without calorie counting. But does the nutrition stack up?
On Slimming World there are a number of ‘free foods’ which, according to their website, include ‘grains, potatoes and pasta’. We know that starchy carbohydrate-rich foods like these are not supportive of weight loss. Quite the reverse. These foods break down into simple sugars. Unless these sugars are being used immediately for energy (eg. if you’re about to exercise), they’re likely to be stored for later use. How does the body store this extra sugar? One of the main storage methods is body fat. As nutritionists who specialise in weight loss, we advise against basing meals around starchy carbohydrates. Instead, meals focussed on optimal amounts of quality protein, a moderate amount of healthy fats and plenty of vegetables and / or salad are prefereable. You can read more about how we advise our clients to structure balanced meals for weight loss here.
Foods that Slimming World considers to be ‘Healthy Extras’ include dairy products and gluten-containing whole grains. While we don’t put everybody on a completely gluten and dairy free diet, these foods can be problematic for many people and for some, they can compromise weight loss.
WHAT ARE SYNS?
On Slimming World, members are allowed to eat treat foods that they refer to as ‘Syns’. ‘Syns’ include biscuits, cakes, chocolate, alcohol, and other higher-calorie, less nutrient-dense foods, with members typically allocated 5-15 Syns per day. But Syns are not only assigned to ultra processed foods that are better off kept to a minimum. A health fat and fibre rich avocado is reportedly 14 Syns.
Using a word that sounds exactly like ‘sin’ is entirely negative. This has the potential to promote feelings of guilt around certain foods, which is never a good thing.
WHAT IS BODY MAGIC?
‘Body Magic’ is Slimming World’s physical activity programme. It encourages members to gradually build up their activity levels at their own pace. Body Magic uses behaviour change principles to make activity an enjoyable, sustainable part of members’ daily routines. The focus is on increasing overall movement, flexibility, and moderate-intensity cardio.
IS SLIMMING WORLD SAFE?
There’s nothing particular about the Slimming World approach that makes it unsafe to follow in the short term, for most healthy people. That said, the dietary approach is definitely not one that we, as a team of qualified, experienced nutritionists, would recommend for effective weight loss or health optimisation. This weight loss method is not overseen by a qualified expert, meaning that potential health warning signs could be missed. Some Slimming World members also report being shamed when publicly weighed. Others have shared with us a far greater focus on weight over health, with comments like ‘why would you use your Syns for an avocado when you could use them for vodka’.
WHAT ARE THE PROS & CONS OF SLIMMING WORLD?
PROS
- The accountability and support provided through regular meetings is helpful for many people. Accountability is one of the five pillars of our Intelligent Weight Loss Method and is the key to success for many of our clients. That said, people do report the sharing of problematic advice and potentially harmful perspectives amongst Slimming World members.
- Slimming World promotes simple dietary strategies, which means these plans can be easier to follow compared with trying to work things out for yourself. Many people feel confused trying to find the best diet for them. A straightforward plan to follow with practical meal ideas helps to keep things simple.
- The Slimming World plan encourages exercise as part of the plan. Successful weight loss is about much more than simply what you are or aren’t eating.
- Slimming World offers online programmes meaning that access is available for everyone, even those unable to physically attend meetings.
CONS
- The plan offers a one-size-fits-all approach to weight loss. The simple rules don’t take into account individual health and lifestyle circ*mstances that can heavily impact weight loss.
- If you have an underlying health issue causing weight loss resistance, such as underactive thyroid or hormonal changes around the menopause, you may still struggle to lose weight by following Slimming World. Those who have health conditions such as type 2 diabetes should seek specialist advice from a qualified health expert.
- The meetings are run by individuals who, while trained by the companies themselves, generally have no recognised healthcare or nutrition training. It’s important to remember that their role is to guide you on following the diet plan laid out by Slimming World, rather than giving you tailored advice and support. If you have concerns about aspects of your health, always consult your doctor.
- While Slimming World encourages a focus on healthy foods, in theory, you could use your points or ‘free foods’ largely on unhealthy ultra-processed foods that are neither supportive of weight loss or general health.
DOES IT WORK?
According to their website, Slimming World helps members lose around 4% of their body weight in 12 weeks and 8% in six months.
Whether or not Slimming World works depends on the individual. There is no such thing as a one-size-fits all diet so while some people experience success with Slimming World, others do not. Some people are able to maintain the weight they lose while following the Slimming World approach, while others find themselves signing up time and time again when they regain the weight they lost.
HOW DO WE DIFFER TO WEIGHT LOSS PROGRAMMES LIKE SLIMMING WORLD?
At our clinic, we work with clients on an individual, one to one basis. This allows us to make tailored health, nutrition and lifestyle recommendations based on your unique needs. Many of the clients who come to see us are still struggling with their weight despite having tried other diets in the past, including approaches like Slimming World. We are all different and it’s important to find the right approach for you. For some, that may be Slimming World. If, however, you feel like you need a more bespoke solution to ensure you achieve and maintain your ideal weight long term, please do get in touch. We offer a complimentary weight loss strategy call to help you find the right solution for you.
WORK WITH US
We are a team of qualified nutritionists who specialise in weight loss. If you’re ready to overcome your weight challenges, achieve your goal weight and maintain it long term, we can help.You can use this link to book in for a complimentary calltoday. This is an opportunity to talk through your challenges with a member of our team and decide together whether one of ourIntelligent Weight Loss programmesis right for you. Orcontact usto request a copy of our brochure and we will get back to you soon.
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