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Keys to Weight Loss Success

Common Questions

Pregnancy and After Childbirth

Can I use Slim·Fast while I'm breast-feeding?

A woman who is breast-feeding should first consult her physician before undertaking any weight-loss program.

Although not recommended as a weight-loss product during breast feeding, Slim·Fast can be used as part of a balanced and healthy diet. Slim·Fast shakes can be enjoyed as a snack, and as part of a meal or as a dessert or treat. For your own good health, and to maximize the nutritional content of your breast milk, your diet should be well-balanced and include protein, vitamins and minerals. Slim·Fast shakes contain protein, calcium and fiber and are fortified with vitamins and minerals. Use Slim·Fast products to complement well-balanced meals and other healthy snacks, for a well-balanced diet.

I have just learned I am pregnant. Is Slim·Fast okay to use? I need to lose weight, but I am concerned about gaining weight.

Slim·Fast shakes and meal bars are safe, nutritional foods that help provide added nutrients if used in addition to regular healthy eating. Slim·Fast products can make an excellent selection from the dairy group and a quick and convenient breakfast. You can keep them around, so you make certain you don't skip a meal, or always have a healthy snack available.

However, skipping meals and dieting can affect a developing baby. According to the American Dietetic Association, restricting weight gain can increase your chance for delivering a low-birthweight infant. Weight gain is important to provide for maternal body changes, too. Besides the weight of the fetus, increased blood volume, enlarged breasts, placenta, and amniotic fluid all add up to an increase in the expecting mother's weight.

If you are interested in controlling your calories to prevent excessive weight gain, you should check with your doctor or dietitian, who can help you determine the right calorie level for you and your developing baby. However, weight-loss is not recommended during pregnancy.

My doctor has said it's OK to start losing weight after the birth of my baby. Can I use Slim·Fast?

If you are not breast-feeding, and if your doctor has given approval, you can start losing weight with The Slim·Fast Plan. The American College of Obstetrics and Gynecologists advises to wait at least six weeks after delivery before beginning a weight-loss regime that restricts calories and includes physical activity.

To lose weight with The Slim·Fast Plan, replace two meals a day with Slim·Fast Meals, have three fruit or vegetable servings, and a 600-calorie sensible meal. In addition, snacks and sides may be suggested to meet your appropriate calorie level. Healthy eating is the key to good health. The Slim·Fast Plan is designed and tested to include a healthy variety of foods, including fruits and vegetables, to insure a good intake of phytonutrients, as well as vitamins and minerals.

Aim for a weight loss of one or two pounds per week. If you are losing more than two pounds per week, increase your daily calories.

I am currently Breast-Feeding. Are the Slim·Fast Meals or Snacks harmful to my baby ?

Slim·Fast products can be used safely while nursing. There are no drugs, appetite suppressants or stimulants that can affect your breast milk composition. However, it is not generally recommended that nursing mothers restrict their caloric intake, as you actually need more calories while nursing. The American Dietetic Association suggests you select one additional serving from each area of the Food Guide Pyramid while nursing to get an additional 500 calories a day. Slim·Fast products can make an excellent selection from the dairy group.

If you are interested in controlling your calories, you should check with your doctor, who can help you determine the right calorie level for you. You may want to use our Free Personalized Meal Planner for a plan and estimated calorie level. You can then print it out and use it in discussion with your doctor, to determine what would be best for you and your baby.

Hunger and Cravings

I have problems sticking to a diet, and sometimes I overeat. How do I get motivated to stick to The Slim·Fast Plan and exercise?

Self-motivation does have to come from within and you have made the first step by recognizing it. If you haven't done so already, we encourage you to sign up for a few Slim·Fast Online buddies. They can really help keep you on track, and you will stay more motivated helping others. Also, with your free online club membership, you will get weekly emails to help you stay on your plan. Keeping a food record is also very helpful, because it makes you aware of times when you are likely to go overboard, and helps you anticipate and prepare for those times.

Be prepared to slip occasionally. Just because you have given in to temptation once or twice is no reason to give up. Try to analyze why you overdid it, so you can avoid it happening too often. Then, get right back on track with the next meal.

I am chronically hungry. I drink a lot of water and always have my shake for breakfast and lunch. What can I do to tame my between-meal appetite?

Basically, the best way to curb hunger is to eat. While following The Slim·Fast Plan, you actually should snack. We recommend up to three low-calorie (60-150 calories each) snacks daily. Healthy snacking is not only allowed on The Slim·Fast Plan, it is encouraged! Eating small, nutritious foods between meals helps to satisfy hunger, prevents overeating later in the day, and boosts your metabolism. Just be sure to follow the guidelines of the plan, to ensure that your snacks fit into and aid your weight-management plan.

Also, another way to curb cravings is to exercise. A brief, brisk walk can raise your endorphins and make you feel not as hungry.

I'm profusely hungry all the time; even though I have a snack bar and Slim·Fast shake, I'm still very hungry. Right after I eat the meal bar, I have to get a sandwich. Are there any fulfilling foods I can eat?

Feeling hungry is usually a sign that you are not getting enough calories in the day. You should keep a record of your food intake, to make sure you are getting enough calories. Also, make sure you are following the appropriate calorie level for your weight range. You should replace two meals a day with Slim·Fast Meals, have three fruit or vegetable servings, and a sensible meal of 600 calories. In addition to your three fruit or vegetable servings each day, we may suggest additional snacks and sides to meet your appropriate calorie level.

If you are including all of the elements of your diet and still feel hungry, feel free to have a plate of raw vegetables of your choice. Raw vegetables are high in fiber and will help you feel full, without providing a lot of calories.

You may also want to utilize the "Personalized Meal Plan," which will calculate your individual needs, based on what you enter (for weight-loss or weight maintenance), based on the data you provide. Click on "Meal Plan" under Member Benefits to get started.

Another factor that will increase your calorie needs is if you are more than 30 lbs beyond a healthy weight for height. Essentially, if you have more than 30 lbs to lose, as indicated on our label, it is important to check with your doctor. With more than 30 lbs to lose, weight-loss goals will differ for an individual, and your personal physician and/or registered dietitian is qualified to set reasonable goals for you regarding the calorie level to lose weight and recommend a rate of weight loss on an individual basis, based on your current health status.

Hi. I weigh 332 lbs. I have been on The Slim-Fast Plan two full days today. According to my scale I have already lost five pounds. Is this normal or should I be eating a little more? I feel satisfied during the day, but by about 8:30 pm, I am feeling hungry. Thank you

The average weight-loss while following The Slim-Fast Plan is one to two pounds a week, the amount recommended by many health organizations. This is a safe and effective amount of weight to lose each week. In the first few weeks of any diet, weight loss will be more rapid. However, if you are losing weight faster than this after the first few weeks, you should increase your calories by adding healthy snacks or an extra serving of lean protein at your sensible meal. More rapid weight loss than two pounds a week can be associated with health problems, and make it more difficult to keep the weight off long term.

If you plan to lose more than 30 pounds with The Slim·Fast Plan, be sure you check with your doctor, so you can be monitored as you lose weight.

I drink a gallon or more of water a day. Just about every diet I have been on says to drink water before eating, to make yourself a little fuller. However, it does not make me full! I can't be dehydrated. Could there be something wrong with me?

Good job on drinking your water regularly! Drinking water before or during a meal may help you feel fuller by the end of the meal, to help keep you from overeating. Some individuals who do not drink enough water may confuse thirst with hunger and eat more. However, in your case, you drink plenty of water and this would not really apply. Drinking water alone will not take away your hunger.

To help you deal with your hunger, first, make sure you are following The Slim·Fast Plan and eating enough calories daily. Our personal meal planner can help you evaluate your needs to reach your goal. Visit our homepage and click on "My Meal Plan" to get started.

Because including healthy snacks and regular meals can avert sudden and intense cravings, make sure you are including sides or snacks daily, in accordance with The Slim·Fast Plan that corresponds with your calorie level. This will help prevent hunger and urges to go off the Plan.

Sometimes, the best way to deal with a craving is to not ignore it. If you crave something, then have a small portion of it as your snack, and go on with your day. Slipping occasionally happens to everyone. Just because you have given into temptation once or twice is no reason to give up. If you do lapse, try to analyze why, so you can avoid it happening too often. I hope some of these suggestions help.

I crave peanut butter. I try to avoid it for about a week, and then I can hardly wait to grab the jar and dig in. I tried everything I can think of to stop this, but nothing seems to work. Can you help?

We all get cravings. Cravings sometimes develop from hunger, so healthy snacking and regular meals can avert sudden and intense cravings. First, make sure you are including three fruits or vegetables daily, snacks and sides in accordance with your appropriate Slim·Fast calorie level, and a Sensible Meal that is approximately 600 calories. This will help prevent hunger and urges to go off the Plan.

Since you crave peanut butter, I suggest buying our Peanut Butter Crunch Snack Bars. They are very similar to candy bars made with peanut butter and may satisfy your cravings. Additionally, we make a Meal Bar called Milk Chocolate Peanut, which is also great, and can be used in place of a shake as your meal.

Sometimes, the best way to deal with a craving is to not ignore it. If you crave something, then have a small portion of it as your snack, and go on with your day. Like an apple with 1 tbsp of low-fat peanut butter. Take your tbsp of peanut butter and put the jar away before you start eating it. That may help stop you from overdoing it.

I get up at 5 a.m., but I don't like to eat after 6 p.m. in the evening, so I am starving when I get up and off to work each day. Can you suggest an alternative to the big, fat-laden, hot breakfast foods that I crave, or how I can ward off the morning hunger?

The Slim·Fast Plan is very flexible, and you can move your foods around as needed as long as you don't go overboard. One thing that you may want to try is having your side or snack first thing in the morning then have your Slim·Fast Meal. For example, one piece of plain toast with one hard-boiled egg.

Another suggestion is to warm your shake up in the microwave (in a microwave safe cup) for 10-15 seconds at a time, until it reaches a warm temperature. Just do not boil it, as this can destroy some of the vitamins and minerals. This way, you can also enjoy a warm, nutritious beverage for breakfast.

However, you may find that if you start adding an evening snack to your day that you will not be quite as hungry. As long as you stick to The Slim·Fast Plan, you will not be getting too many calories. And if you are controlling your calories, it does not matter if you eat at 6 p.m. or at 9 p.m.

If you would like to have your sensible meal at breakfast, that is fine, also. Your Sensible Meal should be approximately 600 calories. Look for meal ideas in our Recipe section.

Getting Started with Weight Loss

What are the benefits of trimming down?

Reducing five to ten percent excess body weight may be enough to lower the risks for many chronic diseases. Even this small weight loss may help lower blood pressure, total and LDL ("bad") cholesterol levels, triglycerides levels and blood sugar. In addition, HDL ("good") cholesterol levels may go up. Weight loss often has emotional benefits too— boosting self-esteem and lowering the risk for depression.

What should the last meal/snack of the day be and what time should this be?

Eating on a regular schedule and not going long periods without eating will help you be successful with following the Slim·Fast Plan long-term. While following the Plan, you are recommended to have one sensible meal, in addition to two meal replacements daily. This meal could be at lunch time, or at dinner time. The sensible meal should be approximately 500-700 calories and may consist of 4 to 6 oz of poultry, fish, or lean meat; a small baked potato; 3 servings of steamed vegetables (1 1/2 cups of cooked vegetables); a large salad (1-2 tablespoons of light or fat-free dressing); and fruit for dessert. We also recommend having a snack after dinner, if you need one. The exact time you eat this snack or meal is up to you, and not really crucial.

The main concern is the calories of your snack and meal. On the plan you can have three snacks daily between 60-150 calories each. Our website has some great tips and suggestions on snacking under the "The Plan" section and the "Recipe" section has some great sensible meal ideas.

To allow for proper digestion and prevent possible indigestion, you may want to eat your last meal or snack at least one to two hours prior to bed time. But, overall weight control is a "balancing" act between energy in (food intake) and "energy out" (calories your body burns). For weight loss, you need to consume fewer calories than your body burns each day. This is accomplished by either cutting back on calories or by exercising more, or doing both. The Slim·Fast Plan promotes both of these aspects for successful weight loss.

Can I interchange my meals? Do I have to do breakfast and lunch or, can I do breakfast and dinner?

Of course! Slim·Fast products can be used interchangeably and you can replace any two meals a day with Slim·Fast Meals. There is no magic to which meal is replaced. So, feel free to enjoy a Slim-Fast shake for dinner with a piece of fruit or a nice garden salad. Just make sure you have a sensible breakfast or lunch in accordance with the Slim·Fast Plan of at least 500-700 calories of nutritious foods.

I was wondering how often you should weigh yourself while dieting?

You certainly want to monitor your progress and there are actually a few ways to see your success. You can see success by the way your clothes are fitting. As they get looser you know you are losing inches. Another more common measure is your weight. While some people choose to weigh themselves once a month or once every two weeks, most Slim·Fast members weigh themselves once per week and record it in our free weight chart.

I do not recommend weighing yourself more often than one time a week. There really is no benefit to weighing yourself more often then this. Body weight can actually fluctuate up to 5 pounds throughout the day so to save yourself the frustration, stick to one time per week. Always weigh yourself on the same scale because different scales can actually give you different readings. And, try to weigh yourself at the same time of day on the same day each week. For example, I weigh myself first thing Sunday morning, once a week. Remember, the most important measurement is how you feel, not just the number on a scale.

I recently switched from a low-carb diet to the Slim·Fast Plan. Slim·Fast has worked well for me in the past, but seems to be taking longer to get started this time. How will this diet switch effect my weight loss?

The Slim·Fast Plan is also a calorie-restricted diet, and it can help you reduce your caloric intake just as effectively as a low-carb diet. If you switch to the Slim·Fast Plan you should continue to maintain or lose weight. However, because of the different type of diet, initially you may see a standstill, as your body adjusts from a high protein/high fat diet to a healthy mixed diet of carbohydrates, proteins, and fats. But stick with the Plan, and remember to exercise. After a week or two, you will see that weight loss should resume again.

How do I know if I am ready to lose weight?

Your mental attitude is an important factor in your success to lose weight. Take a few minutes to answer the following questions:
Do you want to lose weight now because YOU want to, and not because someone else thinks you should? Are you willing to increase regular physical activity? Are you willing to commit a minimum amount of time and effort into planning your sensible meal and snacks? If you answered yes to these questions, you are ready to begin your weight-loss plan.

Starting today, begin the mental and physical planning to start your diet:

First, place a picture of yourself, at a lower weight, in a very visible place that you will see daily. When you look at the picture, close your eyes, and get a mental image of yourself at that weight now.
Second, plan an activity schedule for yourself for the next week. Schedule 30 minutes every day to be physically active. Choose something you enjoy.
Next, make a grocery list of Slim·Fast products, snacks, fruits, vegetables, and staples that you will need for the next several days.
Lastly, make a mental affirmation of your commitment and desire to lose weight. Your mental thought should be "I can do this, I can lose weight. I will look better and feel better. I will succeed!" Practice saying this mantra to yourself, over and over. Believe it!

Pick the day that you will start The Slim·Fast Plan, and attack! You can do it!

I was wondering how many fat grams, calories and carbohydrates should I have daily?

Current healthy eating guidelines, established by the National Academy of Sciences, suggests a fat intake between 20-35% of your total calories and a carbohydrate intake of 45-65% of your total calorie intake is an appropriate goal to meet your body's daily needs.

Calorie needs vary from person to person, depending upon age, basal metabolic rate, body size and composition, gender, activity level and physical condition. A rule of thumb is to take your current weight and multiply it by 10 to get your calories needed for weight loss. However, this is not a perfect science and does not take into account your activity level. The Slim·Fast Plan is typically 1200-1500 calories a day. This has been shown to be appropriate to help most individuals lose weight. But, you can use our free meal planner to get a more personalized calorie calculation.

Just click on "Meal Plan" under Member Benefits to get started. The "Nutrition Log" will also help you monitor your fat and carbohydrate intake, and provide an appropriate range based on your calorie needs.

I have problems sticking to a diet, and sometimes I overeat. How do I get motivated to stick to The Slim·Fast Plan and exercise?

Self-motivation does have to come from within, and you have made the first step by recognizing it. If you haven't done so already, we encourage you to sign up for a few Slim·Fast Online buddies. They can really help keep you on track and you will stay more motivated helping others. Also, with your free online club membership you will get weekly emails to help you stay on your plan. Keeping a food record is also very helpful, because it makes you aware of times when you are likely to go overboard, and helps you anticipate and prepare for those times.

Be prepared to slip occasionally. Just because you have given in to temptation once or twice is no reason to give up. Try to analyze why you overdid it so you can avoid it happening too often. Then, get right back on track with the next meal.

I would like to start eating correctly. What time would you suggest eating my meals? And after what time should I avoid eating?

Weight control is a "balancing" act between energy in (food intake) and "energy out" (calories your body burns). For weight loss, you need to consume fewer calories than your body burns each day. This is accomplished by either cutting back on calories or by exercising more, or doing both. The Slim·Fast Plan can help you accomplish this.

Because of this, there actually is not a best time to eat that fits everyone's schedule. Traditionally, the best time to eat is when you are hungry. But, many of us have difficulty determining when that really is. So, the biggest impact on the success of your weight loss will be your total calories for the day and your activity level.

There is no cut-off time for when you can no longer eat food; this is actually based on an unproven theory. However, to prevent indigestion, you should avoid eating large amounts of food more than one hour before going to bed.

Keep in mind, the Slim·Fast Plan is meant to be flexible, to fit into your schedule and lifestyle. So, feel free to move your meals and snacks around to when you need them most. This may make the plan more doable for you, so you will stick with it.

How can I determine which diet is the right one for me and will show results?

The best diet for you is the one you can stick with and can fit into your life. Regardless of all the diet plans available, there is one bottom line. Calories count and you must burn more calories than you consume to lose weight. Following a diet that helps you reduce your calorie intake will result in weight loss. And, The Slim·Fast Plan provides you with the nutrition you need, activity guidelines, structure and variety needed to lead to successful weight loss.

The Plan is simple to follow. Replace two of your meals a day with any Slim·Fast Meal, have three servings of fruit or vegetables, snacks and sides that are appropriate with your Slim·Fast calorie level, and a Sensible Meal that is approximately 600 calories. Drink plenty of calorie-free beverages and get at least 30 minutes of activity daily.

This combination will help you lose at a healthy rate of 1-2 lbs per week for long-term weight loss success.

The Slim·Fast Plan and My Schedule

I'm a working mom, so when I get home, everything revolves around the kids (i.e. homework, bath, etc.). I eat dinner between 7:30pm-8pm. I know you shouldn't eat at least an hour before you exercise, but that would mean that I will not eat dinner until close to 9pm. Is that healthy and will that effect my "weight loss"?

In a society where fitting in regular exercise is a challenge, you should fit it in whereever your schedule allows.

It does not matter if you eat dinner at 7:30 PM or at 9 PM as long as you are following The Slim·Fast Plan for your meals and snacks to control your total calorie intake for the day.

And, exercising before or after your meal will not affect your weight loss per se but it may affect your comfort level. Which is why it is not recommended to eat anything large (more then 100 calories) less than 1 hour prior to exercising to allow for proper digesting and prevent possible cramping.

However, drinking your shake or eating your meal after you exercise is recommended to help replenish some of your glycogen stores that you may have used while exercising.

And, if some days you need to exercise right after dinner and you can't wait 30-60 minutes then go for it, but start out slow so you do not get a stomach cramp.

I have changed jobs and now I work the night shift (11pm-7am). I am having a hard time with my eating schedule. Help!!!

I certainly understand the strain a new schedule can have on your diet. Don't worry, even if you do not work the typical 9-5 job you can still follow the plan. The main thing you want to consider is that the plan starts when you normally start your day, whether that is a typical 7:00 AM or 2:00 PM. Take a look at The Plan, so that you are familiar with the basic plan.

Slim·Fast products can be used interchangeably and you can replace any two meals a day with Slim·Fast Meals. There is no magic to which meal is replaced. However, you should be sure to have something, a Slim·Fast shake or Meal bar, or other breakfast food each morning or whenever you wake up. This will make sure you are getting the energy and nutrients your body needs to stay healthy.

So, what I suggest is take a few minutes to think when you normally eat a meal and snack and write it down. Pick two of these meals to replace with Slim·Fast that is going to be the most convenient for you and then pick the time of day that you will be able to eat or prepare a larger sensible meal.

Additionally, plan on having your three snacks 2-3 hours after your Slim·Fast Meal or your sensible meal, to control cravings and hunger. By doing this you will find that Slim·Fast can fit into your schedule. With just a little planning to ensure you have snacks and Slim·Fast with you when you need it, the plan will work.

I work 11pm until 7am Friday, Saturday and every other Thursday. I also go to school in the days during the week. With my schedule being so crazy how do you suggest I plan my meal times for the best weight loss?

How do you do it? The key idea is to look at all of the food on your meal plan every day, but eat when it best fits your schedule.

You can have your Slim·Fast for dinner if it works better for you to have your sensible meal at lunch or breakfast time. For many people working the night shift, we suggest you follow the same meal plan, but upside down. Have a Slim·Fast meal before you go to work, a snack at your break, your sensible meal at your lunch break, another snack and then a Slim·Fast meal when you get home or before you go to sleep. However it works best for you. You could have your sensible meal before work and the other two meals can be Slim·Fast. We have found that some people need an extra Slim·Fast meal on the days they swing back from nights to days and vice versa. It does get a little crazy trying to balance your schedule and still make time to sleep and eat. If we can be of further assistance, please call us toll-free at 1-800-754-6327.

What time should you eat before going to bed; is there a recommended supper time?

Actually, there is no specific time that you have to eat dinner. While following the Slim·Fast Plan, you want to try to eat on a regular schedule, where you include your meals and snacks. This will help you get enough calories and avoid hunger cravings. If you follow a schedule your dinner meal would probably be around 6-7 o'clock and then, if you are hungry you would have an evening snack around 9-10 o'clock. However, this is not embedded in stone.

The main goal is to control your total calorie intake for the day. Successful weight control is a "balancing" act between energy in (food intake) and "energy out" (calories your body burns). For weight loss, you need to consume fewer calories than your body burns each day. This is accomplished by either cutting back on calories or by exercising more, or doing both. The Slim·Fast Plan promotes both of these aspects. So, if your supper runs a little late once in awhile it is ok. You might want to have your evening snack earlier to prevent extra munching while you wait for your evening meal. But, either way, it is the total calories consumed during the day that matters most for weight loss. Although, to help prevent indigestion, I recommend eating your larger meal at least one to two hours prior to going to bed.

I would like to start eating correctly. What time would you suggest eating my meals? And after what time should I avoid eating?

Keep in mind The Slim·Fast Plan is meant to be flexible, to fit into your schedule and lifestyle. So, feel free to move your meals and snacks around to when you need them most. This may make the plan more doable for you so you will stick with it.

The Slim·Fast Plan

How many calories are in fruits and veggies, since they don't come labeled?

Fruit and vegetables do not usually come labeled, but they are normally very low in calories, compared to most foods. They are high in fiber, which makes them great filling snack choices. It is fairly easy to figure out their calorie content. One piece of a medium size fruit is approximately 60 calories. While one serving of plain vegetables (1 cup raw or 1/2 cup cooked) is 25 calories.

Is there a difference between using 2% milk instead of non-fat milk on the Slim·Fast Plan? Do I have to use fat-free milk? It is just a matter of having room in the fridge. The kids get upset when they grab the wrong carton. It is not out of the question to have different milk for me, but I wanted to know if it is an option.

Using 2% milk is not out of the question. The Slim·Fast Plan recommends fat-free milk to limit the additional calories and fat it can add to your diet. The main difference between fat-free milk and 2% milk is the fat content and the calorie content. Fat-free milk is about 90 calories while 2% milk is about 120 calories with 5 grams of fat. The fat is saturated fat, and provides cholesterol. You certainly can try to use 2% milk to mix your shakes. Keep in mind you will be adding an additional 60 calories to your day for the two shakes.

Basically, monitor your weight loss at the end of each week. If you are not losing at a rate of one to two lbs per week then consider switching to fat-free or even 1% milk. Your kids may enjoy 1% milk a little better, since it does tend to be more flavorful.

Can I eat a small salad with lunch every day, as long as it is low-cal/low-fat?

Sure, adding a side salad with your Slim·Fast at lunch time is a great way to get an additional serving of vegetables and make your meal more filling. You could add 1 tbsp of light or fat-free dressing, or use low-calorie rice vinegar dressings, which give lots of flavor with very few calories.

What should the last meal/snack of the day be and what time should this be?

Eating on a regular schedule and not going long periods without eating will help you be successful with following the Slim·Fast Plan long-term. While following the Plan, you are recommended to have one sensible meal in addition to two meal replacements daily. This meal could be at lunch time or at dinner time. The sensible meal should be approximately 500-700 calories and may consist of 4 to 6 oz of poultry, fish, or lean meat; a small baked potato; 3 servings of steamed vegetables (1 1/2 cups of cooked vegetables); a large salad (1-2 tablespoons of light or fat-free dressing); and fruit for dessert. We also recommend having a snack after dinner, if you need one. The exact time you eat this snack or meal is up to you and not really crucial.

The main concern is the calories of your snack and meal. On the plan you can have three snacks daily, between 60-150 calories each. Our website has some great tips and suggestions on snacking under the "The Plan" section and the "Recipe" section has some great sensible meal ideas.

To allow for proper digestion and prevent possible indigestion you may want to eat your last meal or snack at least one to two hours prior to bedtime. But, overall weight control is a "balancing" act between energy in (food intake) and "energy out" (calories your body burns). For weight loss, you need to consume fewer calories than your body burns each day. This is accomplished by either cutting back on calories or by exercising more, or doing both. The Slim·Fast Plan promotes both of these aspects for successful weight loss.

For the starch at your sensible meal, you recommend having a small baked potato. Can I substitute something else?

Yes, you may substitute a different starch or grain in the meal plan. Starches and grains provide carbohydrates and are a source of energy; most are also good sources of B vitamins, fiber and supply some protein.

Here are other starch/grain suggestions and portion sizes:

1/3 cup rice (white or brown)
1/2 cup pasta, spaghetti, macaroni or noodles
1 small baked or boiled potato (or 1/2 large, or 3 oz.)
1/2 cup bulgur, couscous, or millet
1/2 cup corn or peas
1/3 cup baked beans
1/2 cup mashed potato
1/2 cup plantain
1 cup winter squash
1/2 cup yam or sweet potato
1/2 cup beans (garbanzo, pinto, kidney, split, black-eyed)
2/3 cup lima beans

I usually have my sensible meal in the evening with my family, but sometimes I have a business meeting and luncheon. What do I do on these days?

Because the Slim·Fast Plan is flexible, you can have your "sensible meal" at lunchtime and then have your second shake in the evening. Accompany your evening shake with a large salad, or steamed vegetables, or a piece of fruit, and enjoy this Slim·Fast meal with your family. This is one of the advantages of the plan: it is flexible to fit your needs.

Can I drink alcohol on The Plan? How many calories do they have, and are there low-calorie alternatives?

Alcohol is fine as part of your Slim·Fast Plan. On average, a light beer, a 5 ounce glass of wine or 1 1/2 oz of liquor is equal to 100-150 calories.. This will count as one of your snacks for the day. The key problem with alcohol is it can inhibit your ability to say no to the high-calorie snacks that sometimes go along with the cocktails. After enjoying your one regular cocktail, you may wish to switch to club soda with a twist, diet soda or sparkling water. If you do get carried away, don't feel as if you have cheated on your diet. It was just a slip, and you can get right back on track the next day!

I do not like milk. If my Meal Plan recommends it, can I substitute fat-free yogurt or cheese instead?

You can substitute yogurt, cottage cheese or low-fat cheese and even pudding or a Slim·Fast ice cream snack for milk in your plan, if you would like.

Also, in place of our milk shakes, you may wish to try our Slim·Fast products with Soy Protein. We have Slim·Fast powder with Soy Protein in Chocolate Delite that can be mixed with water; we also have a Soy Protein ready-to-drink product in Orange-Pineapple. And, our meal bars, pasta with sauce and soups can also be used in your plan.

Why does eating a Slim·Fast snack bar make more sense than eating another snack, like a rice cake, that has fewer calories?

Calorie needs may vary by individual. And, depending on whether you need 1300 calories a day or 1500 calories, you may need a snack with fewer calories. If you follow The Slim·Fast Plan, you will consume on average 1200-1500 calories a day. The Plan includes three low-calorie daily snacks that are 60-150 calories each. But, what you have as a snack is 100% your choice. When choosing a snack keep in mind the number of calories it has.

Slim·Fast Snacks are fortified to provide you with additional vitamins and minerals that may be missing in other snacks. The snack bar, which is is a tasty, low-calorie candy bar with additional vitamins and minerals, is a good source of calcium and only about 130 calories. If you have a craving for something chocolaty and sweet, this is a great alternative.

Otherwise, if you do not care for the snack bars then enjoy a cup of low-fat soup, a piece of fruit or three rice cakes. For additional snack suggestions that you may not have considered, click here.

Using The Slim·Fast Plan will help you control your calorie intake, so you can achieve healthy weight loss. Making smart snack choices not only gives you energy during the day, it helps satisfy your appetite, so you can reach your weight management goals.

I'm having a lot of trouble replacing two meals with shakes. Is it possible to lose weight just replacing one meal with a shake?

Indeed, you can use Slim·Fast products to control you calorie intake at one meal per day. Some people use one Slim·Fast shake or meal bar to replace their highest calorie meal, while making more sensible food choices on their own for the rest of the day, and are able to lower their calorie intake and lose weight over time. On the other hand, for those people who need more structure and guidance controlling calories throughout the day (in order to fall within a calorie range to lose weight), we recommend that they closely follow The Slim·Fast Plan.

Following The Slim·Fast Plan will provide you with a tasty, convenient, simple way to obtain all of the good nutrition you need in the day, but at a lower calorie level to lose weight. When dieting, it can be challenging to meet nutrition needs when cutting back calories. By following The Slim·Fast Plan you will not be lacking in the nutrients you need to live healthier.

You can also vary the days; i.e., use one Slim·Fast Meal for a meal on some days, two Slim·Fast Meals on some days, and none on others. Whatever works best for you!

Your Weight

I'm not really dropping weight but my clothes fit better and I am losing inches. Should I be concerned?

Don't worry, this means you are definitely making progress! It is important to understand that your scale may not reflect your weight loss as your body initially loses fat and gains muscle. This may not show up on the scale, because muscle weighs more than fat, but it takes up less space. That is why the inches are coming off. And muscle burns more calories than fat, so as you gain muscle, you will increase the number of calories you burn each day. Also, it is important to remember that your weight on a scale is not exclusively influenced by fat loss and gain— your weight fluctuates during the day because of fluids or water weight, too. Keep up the good work!

Why have I gained 1.5 pounds today when two days ago I weighed myself before my week was out and had lost 1.5 pounds? I am complying 100% to my 1200 calorie per day plan.

Don't worry, your weight on a scale is not exclusively influenced by fat loss and gain— your weight fluctuates because of fluids or water weight, so it is likely the 1.5 lb weight gain could be due to fluctuations in fluids. If you are carefully following the Slim·Fast Plan for weight loss, and increasing your activity, you are creating a caloric deficit. That is, you are taking in fewer calories than your body requires. You will lose fat. Keep in mind that different people lose weight at different rates and your "weight" on a scale is not only going to be influenced by fat loss/gain. You may find your clothes fitting looser before you see results on the scale.

I have been on the Slim·Fast diet for about a month now, and there has been no significant weight loss. My friends have all started this metabolism diet, and they said that with my body type, I shouldn't drink Slim·Fast, and that is why I am not losing much weight. Is there such a thing as different metabolisms, and will this determine if I can use Slim·Fast?

There are different metabolic rates. However, there are ways to increase ones metabolism. The American Dietetic Association has indicated that the best results are still found by an increase in aerobic and resistance exercise to build lean muscle tissue. Lean muscle burns more energy than body fat does. So, the higher your proportion of muscle to fat, the more calories you need to maintain your weight, and that will help boost your metabolic rate. The Slim·Fast Plan recommends regular exercise along with a healthy diet. And when followed as directed, you will lose weight.

The average weight loss you should expect when following the Slim·Fast Plan is one to two pounds a week. If your weight loss is slower than one to two pounds a week, you can try keeping a record of your food intake, to make sure you are following the Slim·Fast Plan as described.

We recommend replacing breakfast and lunch with delicious meal options of either a Slim·Fast shake or Meal On-The-Go bar, plus one piece of fruit, along with a sensible dinner of 4-6 ounces of poultry, fish, lean meat or vegetarian equivalent, one serving of starch (one small baked potato), three half-cup servings of cooked vegetables, a large salad and fruit for dessert. Also, enjoy three snack options of an additional fruit, Slim·Fast snack bar, or air popped popcorn to complete the Slim·Fast daily recommended intake of at least 1200 calories. You should also drink eight 8-fl-oz glasses of water and exercise at least 30 minutes a day.

If you are adhering to this Plan and are not losing weight, you may wish to monitor your portion sizes or increase your exercise. Also, everyone experiences what is referred to as a "plateau," where your scale may not reflect your weight loss as your body initially loses fat and gains muscle. Stick with the Plan, and gradually, weight loss should resume! Because weight loss and metabolism vary by individual, if you continue to have difficulty losing weight on the Slim·Fast Plan, you may wish to see a registered dietitian one-on-one for a thorough diet review.

I lost seven pounds my first week taking Slim·Fast and working out three times a week. Is that normal and safe?

The average weight loss you should expect when following the Slim·Fast Plan is one to two pounds a week. If you are losing weight faster than this, you should increase your calories by adding healthy snacks or a larger serving of protein at your dinner meal. More rapid weight loss than two pounds a week can be associated with health problems. However, often the first week may result in more weight loss because of the significant change to the diet and/or an increase in physical activity.

Continue to monitor your weight loss once a week. By the end of the second week you should be losing at a rate of 1-2 lbs per week. If you are still losing more rapidly than suggested, I recommend you go ahead and increase your calorie intake, as stated above.

If you are not sure what your recommended calorie needs are our website has a free personal meal planner that can assist you. Visit the Slim·Fast Home Page to get started.

Can Slim·Fast really help you lose the fat around your waist and stomach, not just the weight?

It takes a combination of both reduced-calorie diet and exercise to lose weight including achieving a flatter stomach. Weight control is a "balancing" act between energy in (food intake) and "energy out" (calories your body burns). For weight loss, you need to consume fewer calories than your body burns each day. This is accomplished by either cutting back on calories or by exercising more, or doing both. The Slim·Fast Plan will help you achieve both.

Weight loss normally will occur over the whole body, not just in one area like the stomach. However, you can do exercises that help tone and strengthen the muscles in one area, like the abdomen, to give a firmer and less flabby appearance.

The Slim·Fast Plan is designed to help you keep within your ideal calorie range for safe, healthy weight loss. By substituting two meals a day with Slim·Fast meal replacements (shakes of Meal-On-The-Go Bars), you create a calorie deficit. Because of the excellent nutritional profile of Slim·Fast shakes and meal bars, you are receiving all the essential nutrients required for good health. Remember to select nutritious snacks and plan a healthy meal each day, as outlined in the Slim·Fast Plan guidelines.

I seem to be at a weight that will not move at all, I'm not gaining, but not losing either. What can I do to get my weight moving again?

If you seem to be at a stand-still and your weight loss is slower than one to two pounds a week, you should keep a record of your food intake to make sure you are following The Slim·Fast Plan as described, and consuming 1200-1500 calories daily for weight loss.

You should replace breakfast and lunch with either a Slim·Fast Shake or Meal Bar, Soup or Pasta, including one piece of fruit daily, along with a 500-700 calorie sensible dinner of 4-6 ounces of poultry, fish, lean meat or vegetarian equivalent, one serving of starch (1/2 baked potato), three half-cup servings of cooked vegetables, a large salad and fruit for dessert. Also, enjoy three snack options in the range of 60-150 calories per snack, for example, of an additional fruit, Slim-Fast snack bar, or air-popped popcorn, to complete the Slim·Fast daily recommended intake of at least 1200 calories. You should also drink eight 8-fl-oz glasses of water and exercise at least 30 minutes a day.

Another option is to track your calorie intake using the FREE meal planner through our website. Following the meal plan provided to you will ensure your nutrition needs are being met and that you are consuming a level of calories daily that will induce weight loss. You can use the Nutrition Log to record your daily meals and snacks and see how many calories you have been consuming daily to monitor your intake closely.

If you are adhering to this Plan and are not losing weight, you may wish to monitor your portion sizes or increase your exercise. Also, everyone experiences a stand-still, where your scale may not reflect your weight loss as your body initially loses fat and gains muscle from exercise. Stick with the Plan and gradually, weight loss should resume!

You give tips on drinking lots of water and replacing your meal with a healthy one, and doing the other things you listed. I have always been practicing such things, and I still manage to gain weight. I have even joined a gym and I find myself getting even hungrier when exercising. Could I get some input?

I wanted to explain some basic principles about weight loss in addressing your concerns. Eating healthy foods and drinking plenty of water, as you mentioned, will be beneficial for your health, but will not necessarily cause weight loss if you are not creating a calorie deficit. In essence, your calorie intake and activity level will determine if you lose or gain fat stores. If you consume more calories than you expend, your body will store the extra energy from calories as fat. If you consume less calories than you expend, then your body will need energy and will utilize the energy from your fat stores to accomodate for the deficiency, and hence, you will lose fat. This is how the Slim·Fast Plan helps you to lose fat--by helping you control your calorie intake!

While lowering calorie intake, it is also important to obtain an adequate amount of nutrients, which is where the healthy foods come into play. We emphasize healthy eating on The Slim·Fast Plan, which provides 100% of what you need nutritionally, but at a lower calorie level to lose weight.

Or, another option for you is our FREE feature on our website called the personal meal and fitness plan, that allows you to individualize a weight loss plan based on your own preferences and individual calorie and nutrition needs. Feel free to utilize this and you can make substitutions for meals and snacks, and your Nutrition Log will show you if, when making this substitution, you will be meeting your needs for the day.

It makes sense that you are hungrier when you exercise because the body requires more calories to accommodate for the increased activity. The Meal Plan will account for your activity, too, so I recommend you use this to find out your calorie needs, along with your exercise, so that you are eating enough and do not get too hungry, but are still consuming a lower calorie level to lose weight.

What does it mean that my BMI is over 30? Is something wrong? What needs to be checked?

The Body Mass Index (BMI) was adapted from The National Institutes of Health and is widely used in the medical community as an indicator for optimal weight for health. The BMI is a calculation that helps health care professionals quickly assess, using a simple chart, persons at higher risk for obesity-related diseases.

As stated on our label, if you have more than 30 lbs to lose (which also means having a BMI of over 30), we recommend checking with your doctor before starting this diet plan, due to the increased likelihood of having a medical condition. In addition, with more than 30 lbs to lose, weight loss goals will differ for an individual, and your health care professional is qualified to set reasonable goals for you regarding your weight loss, and recommend a rate of weight loss on an individual basis, based on your current health status. It is always good to get a physical and blood work done annually, anyway. If a person has a medical condition, medications can change during weight loss and some medical conditions warrant special diet recommendations, so this is also why it is important to be under doctor's supervision.

I have been on The Slim·Fast Plan for about five years both for maintenance and weight loss. I recently lost 10 pounds and have hit a plateau. However, I can't seem to lose any more weight. Is there something different I should be doing?

Hitting a weight loss plateau is normal, and almost unavoidable. There will come a time when your body becomes used to living off of the amount of calories that you are consuming, and your body grows more tolerant of your regular exercise regimen. However, there are many things that you can do to get off a weight loss plateau.

My first suggestion would actually be to follow a weight maintenance plan for 6 weeks which would involve only using Slim·Fast for one meal a day, then once your metabolism stabilizes at this higher calorie range, go back on the weight loss regimen to commence weight loss again.

Here are some other suggestions to help you get off a weight loss plateau: If you have kept a food diary and you are convinced that your calorie consumption is in a good range, you are following The Slim·Fast Plan, and exercising, the best solution is to change. Your body has grown accustomed to your routine and you need to jump-start your weight loss.

Try to switch your sensible meal around - instead of having your sensible meal at dinner time, try having a sensible lunch and replacing your dinner with a Slim·Fast Meal. Often, it is easier to overeat at dinner time. Switching them around may help you eat a few less calories.

Change your exercise routine - try different activities and cardio machines for some variety, and to work various muscle groups. Add weight-bearing activities to help build muscle; resistance exercise makes a great addition to any exercise regimen, and can actually help speed up your metabolism. Initially your scale may not reflect your weight loss, as your body initially loses fat and gains muscle. But if you stick with the Plan, the weight loss should gradually resume.

I'm losing in clothes sizes - but why doesn't that show in measurements and scale weight? I am very pleased that I've gone from a size 38 jean to a size 34. How does that work when the scale still stays the same? Does your weight shift or move to other areas of your body?

Considering we have limited information about your situation, we can certainly give you some possibilities of why this may be occurring. First, if you are carefully following The Slim·Fast Plan and exercising 30 minutes daily, you are creating a calorie deficit, meaning, you are burning fat. Keep in mind that your weight on the scale is not only going to be influenced by gaining and losing fat. Your weight on your scale is going to fluctuate naturally 2-5 lbs due to shifts in fluids, or "water weight" throughout the day. Also, if you are exercising, everyone experiences what is referred to as a "plateau" where your scale may not reflect your weight loss as your body loses fat and gains muscle.

So, if are doing strength training exercise during the week, it is likely you can still be burning fat and building muscle, and your weight is fluctuating on the scale and not necessarily reflecting the "fat" loss. This may be occurring if your clothes are fitting better during this time. Also, consider that sizes in clothes can vary greatly — for example, what they call a size 14 at one store can be different than a size 14 at another store. So sizes used by clothing companies are not all standardized and can vary greatly.

I would really try not to concern yourself with the number on the scale because its going to be shifting all of the time. Use your weight as another tool, just to see trends in your weight downwards, while also judging your success by the way you feel, how you look, and the way your clothes are fitting as better indicators.

Weight Maintenance

Once I reach my goal, how do I maintain my weight?

Tactics for weight management include healthy eating and regular physical activity. For a healthy, convenient meal, continue to replace one meal a day with a Slim·Fast shake, and eat sensibly for the remaining two meals, including up to three calorie-controlled snacks.

Research shows that people who include physical activity in their daily routine are more likely to keep the weight off. Moderate activity, such as 30 minutes of brisk walking, vigorous gardening, singles tennis, water aerobics or bicycling will help you to maintain your weight.

Weigh yourself regularly. If you gain a few pounds, restart the Slim·Fast weight loss plan, using two Slim·Fast meal replacement shakes or Meal On-The-Go Bars a day until you are back at your target weight. Then, enjoy a Slim·Fast shake every day to help you stay healthy, fit and energetic.

Now that I have successfully lost the weight (16 lb!) on Slim·Fast, I'm really hooked on its great taste and good nutrition. How long can I stay on Slim·Fast?

Congratulations on your success!

Now that you have lost your desired weight, you can continue with Slim·Fast, once a day, every day. A Slim·Fast shake is basically a fortified milk drink, containing essential vitamins, minerals and fiber, with 200-220 calories. As such, it is really a healthy, low-fat food, that you can continue to enjoy and plan to use every day.

For example, you can continue to use it as a meal replacement, for one meal a day, to help maintain your new weight. Also, Slim·Fast can be used as a supplement, after exercise, to replenish energy stores. Or, perhaps you are craving a chocolate treat, but want something "good for you," too. Pour a Slim·Fast shake over ice, or enjoy a Slim·Fast Snack Bar or a Meal-on-the-Go bar. Because of its excellent nutrition profile, Slim·Fast can continue to be part of your life - forever.

I heard that after I have lost weight, and if I decide not to drink anymore Slim·Fast, I will regain the weight because my body won't have the slimming ingredients. Is this true?

Slim·Fast products do not contain any drugs, stimulants or appetite suppressants to induce weight loss. They are safe, nutritional foods that can help people control their caloric intake to lose weight. Following the Slim·Fast Plan will provide you a tasty, convenient, simple way to obtain all of the good nutrition you need in the day, but at a lower calorie level, to lose weight. It can be challenging to meet nutrition needs when cutting back calories when dieting, so by following the Slim·Fast Plan, you would not be lacking in the nutrients you need to live healthier.

The Slim·Fast Plan is a clinically studied, safe and effective plan for weight loss and weight maintenance. You can stay on the Slim·Fast Plan as long as necessary to help you reach your goal weight. However, many health experts suggest that when a weight loss plan is successful over a 12 week-period, a maintenance plan should be followed for a short period, to ensure that you are able to maintain the weight loss. After six weeks, the weight-loss plan can be resumed until you reach your goal weight. This type of plan gives most people a better chance of keeping off the unwanted pounds.

In essence, your calorie intake and activity level will determine if you lose or gain fat stores. If you consume more calories than you expend, your body will store the extra energy from calories as fat. If you consume less calories than you expend, then your body will need energy and will utilize the energy from your fat stores to accomodate for the deficiency, and hence, you will lose fat. This is how the Slim·Fast Plan helps you to lose fat--by helping you control your calorie intake!

So, if you stop the Plan and keep control of your portions and calories, and get regular exercise, then you will likely not gain the weight back. If you stop controlling calories and go overboard on your calorie intake, then the body will store the extra energy you are feeding it as fat. To help you stay in control of calories when it,s time to maintain your weight, simply replace one meal a day with one of your favorite Slim·Fast Meals, eat sensibly the rest of the day, and incorporate 30 minutes of activity.

Nutrient Needs

How many grams of protein can I have without gaining weight. I heard too much protein can be stored in the body and cause weight gain.

Current healthy eating guidelines recommend consuming at least 10% of your calories from protein. Based on a 1500 calorie diet that would be at least 38 grams of total protein a day. If you overeat any one of these nutrients, including protein, you can gain weight because you will be eating too many calories. The Slim·Fast Plan can help you control your calorie intake to reach your weight-loss goal.

Our website has a new meal planner that will assist you with a daily meal and fitness plan to help you reach your weight-loss goal. Visit our Home Page and see "My Meal Plan" to give it a try.

How many fat grams do I need daily for weight loss?

The Slim·Fast Plan follows the healthy dieting guidelines of the American Dietetic Association, which recommend for healthy Americans, "consume no more than 30 percent of total calories from fat." Therefore, a person on The Slim·Fast Plan, which is approximately 1200-1500 calories daily, should consume between 40-50 grams of fat per day. Weight loss will result from reducing your total calories, which includes fat. Following The Slim·Fast Plan will keep you within an appropriate daily fat intake.

I was wondering how many calories from fat are ok?

If you are following the Slim·Fast Plan, you will be following a diet low in saturated fat and total fat. I know reading a nutrition facts label can be confusing, and fat calories on the label isn't really something you should worry about. The use of fat calories on the label is limited, and the focus is more on grams of fat and total calories. Health experts recommend approximately 20-35 % of total calories in the day come from fat, so the number of grams of fat recommended per day is dependent on total calories. On the Slim·Fast Plan, using 1400 calories as an example, 20-35% of 1400 calories daily would be about 30 - 54 grams of fat.

As a woman, I am naturally concerned about getting adequate calcium. I love cheese, which is rich in calcium, but also high in fat. Fat-free cheeses are a great idea, but don't always taste terrific. How can I make sure I get the calcium I need, but still enjoy the foods I like, and control my weight?

The good news is that today's woman can have it all! With the motto "All foods can fit," contemporary nutritionists remind us to eat the foods we enjoy. Those foods that are high in fat should be eaten moderately, in small quantities, balanced with low-fat foods. This means that you can enjoy a small quantity of rich cheese grated over the top of a pasta dish, or salad. Balance this with low-fat foods and look towards lower calorie and lower fat sources of calcium, such as nonfat yogurt, fat-free milk, tofu, canned salmon, calcium-fortified orange juice and Slim·Fast shakes.

Each Ready-to-Drink Slim·Fast shake contains 40% of the Daily Value for calcium with 220 calories per serving. Meal-on-the-Go bars are also calcium-fortified, containing 30% of the Daily Value for calcium, and are a convenient, nutritious meal. Slim·Fast soy powder provides 60% of the daily value for calcium.

How can I find out how many calories and how many fat grams I'm allowed a day, based on my height and weight?

The good news is that a feature on our website does this for you! Please utilize "My Personalized Meal Plan" which will calculate your individual needs based on what you enter (for weight loss or weight maintenance) and will provide ranges for carbohydrate, protein, fat, cholesterol, etc., based on the data you provide. Once you fill out the information, and have a diet plan provided (which you can alter later according to your preference), you can view the recommended ranges for nutrients by clicking on "My Nutrition Log."

While on Slim·Fast, do I need to take additional vitamins?

The Slim·Fast Plan was developed using the Recommended Dietary Allowances (RDA). These values were established by the Food and Nutrition Board, National Academy of Sciences and were based on the most recent scientific evidence available. These recommendations were designed for the maintenance of good nutrition for the population of healthy people in the United States. Incorporating Slim·Fast Meals combined with sensible eating according to The Slim·Fast Plan will help provide you with the nutrition you need to live a healthy life.

If you were previously using a multi-vitamin and mineral supplement before starting the Plan, in addition to eating regular meals, you should check with your physician to see if it is necessary to continue. However, The Slim·Fast Plan gives you all the nutrition you need if followed as directed, so there is no need for additional vitamin and mineral supplementation.

Keep in mind, you should always check with your doctor before discontinuing any physician prescribed supplements or before beginning the use of any dietary supplements including single vitamins and/or minerals as these can cause health-related problems.

How do you figure out the calories of food and your total intake for the day?

A calorie is a unit measuring the energy value of foods. The four sources from which calories are obtained are alcohol, carbohydrates, fats and proteins. Alcohol has 7 calories per gram, carbohydrates and protein contain 4 calories per gram and fat contains 9 calories per gram. For example: If a food label indicates that a product has a total carbohydrate count of 37 grams. Multiply 37 grams X 4 calories per gram = 148 calories from carbohydrates.

In order to figure your total calorie intake for the day you might want to try keeping a food record. By recording the calories of each food you will be able to add them up to get your total for the day. The calorie content for most foods can be found on the Nutrition Facts panel of each food label. You can also purchase a calorie counting book at your local book store as a quick reference.

How much fiber do I need? Does fiber cause gas?

The Food and Nutrition Board of the National Academy of Sciences recommends a diet containing 25 grams of fiber each day. Most Americans consume only half the recommended daily intake of fiber and it is possible that increasing the fiber in your diet may result in transient increase in gas formation. Should you experience an increase in gas production, you may want to use the lower-fiber Slim·Fast powder and then transition to Ultra Slim·Fast powder or ready to drink shakes after your body adjusts to the increased fiber. Increased gas formation may also occur in some individuals who cannot tolerate the natural milk sugar (lactose) present in the milk based products. If so, try our juice products such as the Orange Pineapple ready to drink shake or try the Chocolate Delite water-mixable soy powder for a delicious meal, without the lactose!

I was wondering how many fat grams, calories and carbohydrates should I have daily?

Just click on "Meal Plan" under Member Benefits to get started. The "Nutrition Log" will also help you monitor your fat and carbohydrate intake and provide an appropriate range based on your calorie needs.

I am a vegetarian. Exactly what do I need to eat at dinner to assure that I am getting the right amount of protein? I do not eat fish or eggs either, but I do eat cheese and dairy products.

Basically, you want to eat a variety of foods and include meat alternatives like soy and low fat dairy products that can provide high quality protein that you need for growth and tissue maintenance.

The average person needs at least 10% of there calories from protein. On a 1500 calories diet that would be at least 40 grams of protein daily. To get all the amino acids your body needs, include a variety of beans, grain-based products, seeds, legumes and nuts.

While following The Slim·Fast Plan, we recommend you have 4-6 oz of lean meat or meat alternatives with your sensible meal which generally should include at least 21 grams of protein. This list will give you an idea of the protein in meat alternatives to help you plan your meal.

Beans (red, black, navy) - 1/2 cup - 115 calories, 7 grams protein
Lentils - 1/2 cup - 115 calories, 8 grams protein
Tofu Raw- ½ cup or 4 oz -- 94 calories, 10 grams protein
Tofu Raw Firm- ½ cup or 4 oz. - 183 calories, 19.9 grams protein
Nuts (almonds, cashews, pistachios, walnuts) 2T or 1 oz. -165-180 calories, 5-6 grams protein, 16g fat.
Seeds (sesame, sunflower) ¼ cup or 4T- 330 calories, 10g protein, 30g fat
You can also include fat-free or low-fat dairy products like milk, cheese, and yogurt for additional protein.

Additionally, we have developed several sensible meal recipes a vegetarian can use for a third meal, and you can find them under the "Recipes" section of our website under Vegetarian. And our website meal planner can help you evaluate if you are meeting your protein needs. Visit Meal Plan on our Home Page.

Special Needs

Is Slim·Fast gluten free? I have Celiac Sprue and want to use the powder shakes.

As you are aware, having the condition Celiac Sprue prevents you from eating such grains as wheat, rye, barley and oats. We do not guarantee that any Slim·Fast product is Gluten-Free. All of our powder shakes clearly state that there may be traces of wheat in them. As for our other products, the ingredients we purchase could potentially be cross-contaminated with wheat or another common dry ingredient you are sensitive to also. A small amount of gluten is potentially present in Slim-Fast from the fiber source. And, ingredients change often, based upon availability. For these reasons, we cannot say that Slim·Fast is gluten-free.

I like using the canned Slim·Fast but have low blood sugar, and the Slim·Fast alone does not last more than 3 hours. After 3 hours I start feeling weak and have to eat some small protein item. My question is, can you suggest low fat foods to include to prevent this?

It is normal, even for those without hypoglycemia, to feel hungry or low energy when waiting too long after your Slim·Fast Shake or Bar without having a snack, and this is why we recommend snacking in between meals on the Plan. Having frequent snacks that contain carbohydrate during the day will help stablize your blood sugar levels.

When your physician approves your use of Slim·Fast products with your health condition, you may be able to use Slim·Fast with out getting low blood sugar because we strongly recommend eating 2-3 snacks a day between meals. If you follow The Slim·Fast Plan, you will be eating something every 2-3 hours, which would help you avoid getting low blood sugar. The calorie range for snacks is 60-150 calories per snack, so you may want to have a snack with a higher amount of calories (not just a piece of fruit, which is approximately 60-90 calories per piece) or a snack with a higher level of protein in it, such as nonfat yogurt, nonfat cottage cheese, or a half bagel with some light cream cheese. Also, if you prefer, you can have a third snack before bedtime.

If you need to eat something more frequently than every 2-3 hours, and need to have something about every hour, you could split up each snack into two smaller snacks. Each snack should contain a maximum of 150 calories. Potentially, you could eat a 60-70 calorie snack such as a few low-fat crackers, pretzels, or fruit and then an hour later eat another one. Together, the calorie level of these two smaller snacks would total the limit for one snack.

Please talk with your healthcare professional about using Slim·Fast products with your medical condition, and for advice on your diet and approval on what to eat with your condition. Let us know if we can be helpful to your healthcare professional in any way. We would be happy to provide him/her with any information they request.

Can people who are diagnosed with type 2 diabetes use the Slim Fast shakes...if the doctor gives consent?

Persons with diabetes SHOULD consult a physician before following The Slim·Fast Plan or any other diet plan. It is important that a physician closely monitor blood glucose levels and medication during a weight loss program, as your needs for medication may go down.

With your doctor's consent, a person with Type 2 diabetes can use Slim·Fast products for weight loss. In fact, Slim·Fast has several clinical trials showing that Slim·Fast products can be used for effective weight loss by persons with type II Diabetes. The following is some additional information you may find helpful.

Slim·Fast offers a wide variety of products that can be used as exchanges in diets of persons with Type 2 diabetes. You can view the dietary exchanges for all Slim·Fast products in the Reference Library section of the website. They are based on the Exchange List for Meal Planning, copyright 1995 by The American Diabetes Association, Inc. and The American Dietetic Association. The exchanges can be used in discussion with physicians or dietitians to plan a personalized diet program.

The "sugar" content listed on the nutrient panel of the product label is not entirely sucrose or table sugar. The sugars include lactose from milk and, in some products, fructose. All sugars are carbohydrates and their principal role in our diet is to supply energy, at 4 calories a gram. Sugars, starches and fiber are in the nutrient category of carbohydrates, the body's main source of fuel.

According to The American Diabetes Association, the total amount of carbohydrate in a food is the main concern for a person with diabetes, not specifically the amount of sugars. The American Dietetic Association recognizes that most persons with diabetes, who are trying to lose weight, consume an average of 45 grams of carbohydrate in a balanced meal. However, your doctor or dietitian is most qualified to provide the plan best suited to meet your medical needs.

Sugar is a very common ingredient in many other foods enjoyed by persons with diabetes, either added or naturally occurring. For example, a healthy breakfast of 1/2 cup orange juice, 1 cup of fat-free milk, 1 cup Cheerios cereal and 1/2 medium banana contains 35 grams of sugars. This is the same amount found in one serving of Rich Chocolate Royale Slim·Fast ready to drink shake. Therefore, the carbohydrate content of a Slim·Fast ready to drink shake is generally acceptable to replace a diabetic meal. Also, we have other products that may better fit your needs, including our Slim-Fast powder with Soy Protein shake in Chocolate Delite with 25 grams of total carbohydrates, our new High Protein 35% less sugar Meal Bars, and Slim·Fast Snack Bars for use on a low Carb diet.

Our new line of Slim·Fast shakes and meal bars for use on a low carb diet do not meet the current guidelines for a diabetic meal as recommended by the American Diabetes Association. Talk to your physician about which products are most appropriate with your current treatment method.

Be sure to "Contact Us" if you, your physician or dietitian have additional questions. We hope you enjoy success with Slim·Fast.

I recently was diagnosed with gall bladder stones. I know that I must stay away from fatty foods. What about Slim·Fast? Is this something that could cause an attack?

Gallbladder disease can be a problem because of obesity and weight loss. Individuals who are excessively overweight are prone to develop gallstone and rapid weight loss increases the risk of gallstone formation even more. The Slim·Fast Plan promotes slower weight loss and encourages the daily use of regular foods and extra water, which reduce the likelihood of gallstone formation.

Because you have been diagnosed with a gallbladder condition, consult your physician before and during any weight loss program and the Slim·Fast Plan. There is now a simple procedure (ultrasound) to detect gallstones and medications to lessen the risk of their development.

My son is 6 1/2, and watches me make my shakes with the powders. He tasted mine and to my surprise, he loves them! Is it okay for children to have a little?

Sure! Slim·Fast products do not contain any drugs, stimulants or appetite suppressants. They are safe, nutritional foods that help people control their caloric intake. Slim·Fast products are foods fortified with vitamins and minerals, and kids can enjoy Slim·Fast products as a healthy snack in conjunction with regular eating. A calorie-restrictied diet is not recommended for children under 18 years of age without medical supervision. Since he is not using Slim·Fast for weight reduction purposes, having a shake at his age would be fine.

I have high blood pressure. Can I use The Slim·Fast Plan?

Slim·Fast products do not contain any drugs, stimulants or appetite suppressants. They are safe, nutritional foods that can help people control their caloric intake. You should be able to use The Slim·Fast Plan and products safely to lose weight at a safe rate of 1-2 lbs per week.

In fact, we have a four year study showing not only weight loss but also significant improvement in blood pressure. In addition, The Slim·Fast Plan is consistent with the recommendation of the Dietary Approaches to Stopping Hypertension program developed by the National Institutes of Health based on a significant clinical trial. The diet recommendations for hypertension include increased low-fat dairy products, increased fruits and vegetables and limiting sodium. The Slim·Fast Plan does all of these. However, we recommend checking with your doctor before you make any dietary changes since you have a health condition. In addition, your needs for medication may decrease as you lose weight and your personal physician should monitor this.

Is it safe to take diet pills while following the Slim·Fast Plan?

Slim·Fast products do not contain any drugs, stimulants or appetite suppressants. They are safe, nutritional foods that can help people control their caloric intake. The decision to use diet pills with Slim·Fast products is entirely up to you. Personally, I would not use any form of (self-administered or over-the-counter) diet pill for weight loss unless recommended by your doctor or health care professional. The safety of using most supplement pills on the market has not been evaluated by the Food & Drug Administration (FDA), so the safety is unknown. If you are interested in going on weight loss medication, I suggest you speak with your doctor or health care professional who can evaluate your health status and make appropriate recommendations for you based on your needs. Please let us know if we can be helpful to your physician in any way. We would be happy to provide him/her with any information they request!

I recently spoke with a friend who advised me that using Slim·Fast can cause kidney problems. Please advise if any cases have been linked to using Slim·Fast and if there is any truth to this rumor. Does it cause any problems if I do not drink at least 8 glasses of water per day?

Slim-Fast products do not contain any drugs, stimulants or appetite suppressants. They are safe, nutritional foods that can help people control their caloric intake.

Slim-Fast products do not cause kidney problems. However, if an individual has a history of kidney stones or is prone to develop kidney stones in the form of calcium/oxalates, their chances of developing stones increases while losing weight. The body will naturally produce oxalates when losing weight under any weight loss plan. So, if an individual is at a higher risk for developing kidney stones, they need to drink plenty of water and be under the supervision of a physician.

I've heard that salt causes you to retain water, but I love salt and seasonings on my steamed vegetables and baked potatoes. Should I stear clear of salt? If so, can you suggest a healthy alternative?

Salt is made up of sodium and chloride which are electrolytes that help your body maintain fluid balance and regulate blood pressure. Sodium is essential in the diet and is naturally occurring in foods or added during processing.

Medical experts as well as the Surgeon General recommend an intake of less than 2,400 mg of sodium daily for healthy individuals, based on a 2,000 calorie diet. It is important, therefore, to look at an entire day's intake of sodium as well as single items.

For many people, extra sodium in the diet passes right through the body, so it may not be necessary for you to worry about adding salt to foods in moderation. However, the reason for the recommended guideline for all individuals is that some people have blood pressure that is sensitive to sodium, and can contribute to high blood pressure. Sodium in moderation is recommended for everyone because some people may not be aware that their blood pressure is sensitive to sodium. A high sodium intake can also increase calcium needs in the body, too, so it can have other health implications.

While sodium is important in the diet, the key is to consume sodium in moderation by enjoying more fresh fruits and vegetables and preparing your own meals (so you can control the level of added salt or sodium) as opposed to using processed foods. Use herbs, spices, lemon juice, or lime juice as your main flavor enhancer instead of table salt. You can also try salt-substitutes you can find in the grocery store that contain potassium instead of sodium, but if you have a medical condition, be sure to check with your doctor about the additional potassium in your diet.

For example, on The Slim·Fast Plan, it is suggested you have two shakes per day as meal replacements. Each shake has approximately 160-270 mg of sodium. This allows you to have your remaining recommended amount (2130-2240 mg) of sodium in snacks and your evening meal. Although one item may be higher in sodium than another, it is important to look at foods eaten during the rest of the day. When looking at The Slim·Fast Plan, the daily total for sodium falls within the recommended guidelines for individuals in good health.

Since my friend and I have been eating Slim·Fast, we both seem to think we are losing our hair? Could it be from the Slim·Fast?

Slim·Fast products do not contain any drugs, stimulants or appetite suppressants. They are safe, nutritional foods that can help people control their caloric intake.

Hair loss is a possible side effect of weight loss, not of Slim·Fast usage. It is seen more in people with rapid weight loss (more than 2 pounds per week). The Slim·Fast Plan is based on slower, healthy weight loss and dieting principles, and emphasizes not to lose more than 1-2 pounds per week. The theory of why people lose their hair with rapid weight loss programs is that the fat cells change and the cells holding hair follicle may change and this results in hair loss. But no one really knows for sure, except that it is temporary and the hair will grow back. If the hair loss is extreme, you should consult your physician as this may be a symptom of a more serious problem.

Can I Have...?

Can I eat fried foods?

When you say fried foods, I am assuming you mean deep fried foods. The truth is that all foods can fit into a healthy diet, including fried foods on special occasions. Fried foods are very calorie-dense, and the process of frying a food increases the calorie level and often the amount of saturated fat depending on the type of oil used. Having a diet high in saturated fat increases your risk of heart disease so fried foods are not the wisest choice to have every day if you want to live healthier.

To lose weight, you want to lower your daily calorie intake. Having baked, grilled, steamed, or boiled foods (without a lot of added oils that are high in saturated fat) as a substitute for fried foods can help you lower your daily calorie intake to lose weight and help you lower your saturated fat and total fat intake for the day to live healthier. To put things in perspective, 1 oz. of french fries from local fast food restaurants is about 90 calories, while 1 oz of baked potato is about 30 calories, so there is almost 3 times as many calories (by weight) you are getting from frying the potato.

So, if you are trying to lose weight and live healthier I would recommend you trying your best to stick to foods that are not fried, on a daily basis, but you can treat yourself once in a while with the fried food that you enjoy in a small portion so you keep control of calories to continue to lose weight. The Slim·Fast Plan is flexible, and if you want to enjoy fried foods on occasion, you can continue to lose weight on the Plan if you account for the calories the fried food will add to the total calories that you are consuming in your meal. A sensible meal totals 500-700 calories.

Can I eat a small salad with lunch every day as long as it is low cal/low fat?

Sure, adding a side salad with your Slim·Fast at lunch time is a great way to get an additional serving of vegetables and make your meal more filling. You could add 1 tbsp of light or fat free dressing or use low calorie rice vinegar dressings which give lots of flavor with very few calories.

I love to eat cooked macaroni and other pastas. Is this something I must give up while on the Slim·Fast Plan?

Thank you for your recent inquiry concerning what foods you can eat while following the Slim·Fast Plan. The Slim·Fast Plan is easy to follow. For weight reduction, simply replace two meals a day with a Slim·Fast shake or Meal On-The-Go Bar plus a piece of fruit. You can also enjoy 2-3 snacks daily including fruits, vegetables, a Slim-Fast Snack or another food that is 60 -150 calories, and a third sensible meal.

We recommend including 4-6 ounces of poultry, fish, lean meat or vegetarian equivalent, one serving of starch (1 small baked potato or 1/2 cup of pasta), 3 half-cup servings of cooked vegetables, a large salad and fruit as part of your sensible meal. So, to answer your question, you can include macaroni in your diet. Either as your starch at dinner or as a snack in accordance with the Slim·Fast Plan.

The key to weight loss is to create a calorie deficit of 500 -1000 calories daily. And the way to do this is by increasing your activity level and lowering your food intake to an appropriate level for weight loss. Each Slim·Fast Ready-to-Drink shake and meal bar is 220 calories and provides protein, vitamins and minerals like those found in a healthy meal. Using a shake or Meal On-The-Go bar to replace a meal is a simple and convenient way to help you control your calories with the nutrition you need to live a healthy life.

What kind of popcorn can I substitute for air popped popcorn and how much can I have for the evening snack?

You can substitute any kind of low-fat microwave popcorn for air-popped popcorn. The reason why we recommend air-popped is because it does not contain the added butter and salt. In fact, you can choose any nutritious snacks you would like, as long as you keep control of your calories. A snack will fall in the range of 60-150 calories, so you can have up to 150 calories for a snack. Keep this in mind when you are reading the nutrition facts label of your light popcorn and deciding how many cups you can eat without exceeding 150 calories for your snack. If you decide to choose a higher calorie snack or to eat a portion larger than 150, you can always double-up on snacks and count a higher calorie snack (in the range of 120-300 calories) as 2 snacks for the day. Essentially, you can enjoy 2-3 snacks per day on the Plan to stay within the calorie level to lose weight.

I enjoy drinking coffee and tea on a regular basis. Is it okay to have a cup or two a day while on the Slim Fast diet? Will it effect the results?

Coffee and tea, sweetened with sugar substitute or unsweetened, are very acceptable beverages on the Slim·Fast Plan. The beverages provide fluid, flavor and help keep you hydrated and possibly even help you stay on the Plan. If you like lots of cream, try to use small amounts of fat-free milk to whiten your coffee so you do not add significant calories. Also, some experts advise drinking decaffeinated beverages for hydration. Caffeine has a mild dehydrating effect and unless you are a serious athlete, caffeinated beverages provide more fluid than they cause you to lose. Enjoy!

When I don't have my coffee in the morning I get a big headache by noontime! I guess it's because of the caffeine. Can I still have my coffee in addition to my Slim·Fast shake? Will caffeine affect my weight loss?

Yes and No. You can have all of the calorie-free beverages you would like on the Slim·Fast Plan as long as you do not add a lot of sugar or cream. You can add non-caloric sweetener and fat free milk to your coffee if you would like. Some people tout caffeine as a stimulant to help you lose weight but we have not found this to be true. Caffeine is a very mild diuretic and can help you lose some fluid but not real body weight. Enjoy your coffee!

Is it okay to allow myself pizza once a week while still sticking to The Slim·Fast Plan?

Sure! The Plan is flexible, and you can enjoy pizza on the Plan as long as you are staying in control of your calories.

Do you need suggestions for a healthier, more nutritious pizza? How about ordering (or making!) a pizza with whole wheat crust and/or a thin-crust pizza rather than thick or deep dish pizza. Load up on vegetable or fruit toppings for less fat, more fiber, and more vitamins and minerals and go easy on the higher fat toppings (sausage, pepperoni, bacon, extra cheese, etc.) For leaner meat toppings, choose lean ham, Canadian bacon, shrimp, or grilled chicken. You can also order salad with your pizza to help fill you up and add nutrients and fiber.

An example for your sensible meal would be 1-2 slices (depending on the size of the slice) with a garden salad and 1-2 Tbsp of light dressing.

Can I drink alcohol on The Plan? How many calories do they have, and are there low calorie alternatives?

Alcohol is fine as part of your Slim·Fast Plan. On average, a light beer, a 5 ounce glass of wine or 1 1/2 oz of liquor is equal to 100-150 calories.. This will count as one of your snacks for the day. The key problem with alcohol is it can inhibit your ability to say no to the high calorie snacks that sometimes go along with the cocktails. After enjoying your one regular cocktail, you may wish to switch to club soda with a twist, diet soda or sparkling water. If you do get carried away, don't feel as if you have cheated on your diet. It was just a slip and you can get right back on track the next day!

Can I drink coffee with The Slim·Fast Plan?

While following The Slim·Fast Plan we recommend drinking six-eight 8 oz glasses of water or calorie free beverages daily. You can enjoy coffee with calorie free sweetener and a small amount of fat free milk or fat free creamer and it will not affect your weight loss.

I am having trouble with...

This is my second week on the Slim·Fast Plan and so far I have lost 6 pounds, but I have an unusual amount of gas. Is there anything I can do about this? Is it normal?

Congratulations on your weight loss! You are off to a good start!

Intestinal gas may be the result of transitioning to a high-fiber diet. With some simple changes, it will subside. Because Slim·Fast is a good source of fiber (with up to 5 grams of fiber per shake), your system may not be accustomed to such an abrupt increase in fiber. There are a few ways to gradually help your digestive system adjust:

If you are enjoying two Ready-to-Drink Slim·Fast shakes daily, start with one per day as a meal replacement. Eat moderately, enjoying low-fat foods, for the remaining meals. Gradually, over the course of a week or so, increase to two shakes daily for meals. Or, try replacing a meal with a Meal-on-the-Go bar, which has similar nutritional value as a shake, but less fiber than a shake.

Temporarily replace fresh fruits and vegetables with cooked, frozen or canned. Remember to drink adequate water (8 glasses daily) to help facilitate the work of fiber. Exercise and regular activity help in this area as well, in addition to being an important part of the plan for permanent weight control.

Once you are comfortable, increase your fiber intake with another shake, and resume with fresh fruits and vegetables.

Lately, my weight seems to vary greatly, as much as 5 lbs in a day (and usually more so around my period). How can I find my true BMI? and accurately track my weight loss?

As you know, your weight fluctuates plus or minus a few pounds due to shifts in fluid balance throughout the day, every day. There really is no "best time" to get an accurate measure but the key is that you would want to be consistent with the time in which you weigh yourself. Weigh yourself once a week about the same time of day. Some people like to weigh in the morning because you tend to weigh less after fasting all night when sleeping. As you consume foods and beverages throughout the day, you will naturally gain weight and/or fluctuate a few pounds with water weight.

Indeed, some women experience weight gain (due to water retention), bloating, tenderness in breasts, and headaches prior to their period. It is usually because of water fluctuations during the menstrual cycle. Prior to your period, your body may retain fluids, which disappear soon after it's over.

To help with the water retention, you might want to cut down on salt or salty foods for a week to 10 days before your period. Sodium, a component of salt, holds water in your body and can cause tissues to swell. In addition, general guidelines for good nutrition and eating an overall healthful diet may help you cope with symptoms around "that time of the month." And, don't worry about the number on your scale as the water retention may indicate weight gain on your scale but it is not necessarily fat gain (unless you have been consuming a higher amount of calories than your body needs over a few days.) If you are following the Plan and exercising, you will continue to lose fat so do not worry about your weight on the scale.

Will it sabotage my weight loss if I overeat for 2 days in a row?

One or two days of overindulging is not going to sabotage your overall weight loss.Your goal is to be consistent over time. Overall, weight control is a "balancing" act between "energy in" (food intake) and "energy out" (calories your body burns). For weight loss you need to consume fewer calories than your body burns. This is accomplished by either cutting back on calories or by exercising more, or by doing both. So, if you consume 3000 calories one day and 1000 calories the next day and your body burns 2000 calories a day, you would maintain your weight. You need to 'cut back' 3500 calories to lose a pound. Most people can cut 500-1000 calories a day to lose 1-2 pounds a week. If you overeat 1000 calories one day, it just makes the amount of time to reach your goal slightly longer. Do your best to follow the Slim·Fast Plan including 30-60 minutes of regular exercise daily. Be prepared to slip occasionally. Everyone does. Just because you 've overindulged once or twice is no reason to give up. If you do lapse, try to analyze why, so you can avoid it happening too often.

I eat due to stress. Even when I am full, I will eat a "comfort food" such as ice cream, chocolate, desserts, mostly in the evenings. I know I am not hungry, but I feel like I need it to relax. Any suggestions as to how I can change that habit? I have tried to eat a Slim·Fast bar in place of what I usually have, but it doesn't always satisfy. Then I still end up eating the "comfort food" too.

It sounds like you are using food as your way to cope with stress, which is common, so you are not alone. Sometimes changing the way you perceive stress in your life can help with the way you react to it. So, if you can view or perceive or absorb the stress in a different way, it can help the way you react to it.

I believe physical activity is the best way to deal with stress, at least for me. Next time you are feeling overwhelmed and are tempted to head to the kitchen, try putting on your sneakers and going for a walk outside or inside the mall if weather isn't permitting. Getting out of the house can help put you in a different environment to give you different outlook, and getting exercise can be a release. I also recommend using techniques such as meditation or yoga that can help release stress, too.

So, if you are stressing out and you are going to overeat, I have some ideas for eating healthier foods. If you are craving sweets, try having a big bowl of fresh fruit in the fridge available when looking for something to snack on. When you want to munch on something, try fresh vegetables and low fat veggie dip, animal crackers, mini flavored rice cakes, graham crackers, or pretzels. I also find chewing gum is helpful if wanting to munch on something. When you are craving chocolate, perhaps you can reach for lower calorie and fat options such as chocolate milk, chocolate low fat pudding, or low fat chocolate fudge popsicles. Or, you can still allow yourself a small portion of comfort food, but only after you've eaten a bowl of fresh veggies or a large salad with light dressing, plus a glass of water. Filling up on low calorie high fiber foods such as veggies first can help you stay in control of your portions of higher calorie comfort foods later on.

What can I do if I go off of my Slim·Fast diet because I have a lot of stress since I am a college student, and then later I want to get back on my diet. What can I do?

To continue eating for good health and calorie control without using Slim·Fast products, I suggest you keep making healthier food choices for meals and snacks (lean meats, fruits and vegetables, whole grain starches, low-fat dairy products, low-fat condiments and salad dressings, etc) and keep control of your portions and avoid overdoing it on high-fat or fried foods.

Even if you are not following the Slim·Fast Plan closely, having a Slim·Fast shake or meal bar can help you keep control of calories and provide balanced nutrition. I highly recommend you get some form of exercise daily which can help you manage stress, feel better, and burn some extra calories you may have consumed in the day if you may have had more than you planned.

Essentially, if you stop the Plan for a few days and keep control of your portions and calories, then you will likely not be set back. If you stop controlling calories and go overboard on your calorie intake, it may set you back. Essentially, it's all about your calorie intake verses your energy expended -- if you consume too many calories than what the body needs (or burns) than it will result in storage of the extra energy as fat.

Our website is dedicated to helping you along in your weight loss efforts.

Where can I find the calorie count on the foods I am eating each day?

If you are following the basic guidelines of The Slim·Fast Plan you do not need to count all your calories. You will actually be staying between about 1300-1500 calories daily. However, if you want more specific information about your calorie intake and the foods you are eating you can use our Free Personalized Meal Planner online. If you select the "Nutrition Log" you can enter all your foods for the day and it will add them up and provide a list with all the nutrients the foods provide.

Since my friend and I have been eating Slim·Fast, we both seem to think we are losing our hair? Could it be from the Slim·Fast?

Slim·Fast products do not contain any drugs, stimulants or appetite suppressants. They are safe, nutritional foods that can help people control their caloric intake.

Will Slim·Fast make me constipated?

Slim·Fast products do not have anything in them that will cause constipation. Any change in lifestyle, eating habits, stress or a number of environmental factors could contribute to a change in bowels, resulting in both constipation or diarrhea. The Slim·Fast Plan is a high-fiber plan, so I suggest an adequate intake of at least six (6) to eight (8) glasses of water or non-caloric fluids daily to make sure you are hydrated and do not get constipated. Additionally, a sensible exercise program and foods high in fiber will help promote regularity. For snack