The SlimFast diet has been a popular weight loss strategy for decades. Initially launched in 1977, it gained significant traction in the United States during the 1990s. The original concept involved substituting two daily meals with premade canned shakes, followed by a healthy dinner. However, early SlimFast products were criticized for their high sugar content and unhealthy ingredients. Recognizing the rising trend of ketogenic diets, SlimFast has since introduced a keto line of products. This article delves into the SlimFast Keto Meal Shake, examining its ingredients, effectiveness, and overall suitability for those following a ketogenic lifestyle.
What is SlimFast?
SlimFast is a company specializing in weight loss and nutrition products. Initially, the company's offerings were limited to weight loss shakes, easily recognizable by their red and white packaging. In 2009, SlimFast expanded its product line to include low-carb options.
The traditional SlimFast diet involved consuming a shake for breakfast and lunch, followed by a low-calorie dinner. While many individuals experienced weight loss due to reduced calorie intake, they often regained the weight upon resuming their regular eating habits. The original SlimFast shakes contained high levels of sugar and canola oil, ingredients now recognized as unhealthy.
Original SlimFast Shake Ingredients: fat free milk, water, sugar, canola oil, maltodextrin, milk protein concentrate, cellulose gel, cellulose gum, natural and artificial flavors, mono and diglycerides, potassium phosphate, soy lecithin, calcium phosphate, carrageenan, sucralose, acesulfame potassium.
The presence of sugar, skim milk, acesulfame potassium, sucralose, canola oil, and maltodextrin indicated a highly processed product of low nutritional quality.
Read also: SlimFast Keto: A Detailed Review
SlimFast Keto Product Line
SlimFast now offers a range of keto-specific products, including shakes, bars, and snacks. Some of these include:
- Fudge Brownie Batter Shake Mix: Designed for chocolate enthusiasts, this mix is prepared by adding 8 ounces of water to two scoops of the brownie mix and shaking well.
- Vanilla Cake Batter Shake Mix: A non-chocolate alternative, this shake mix contains low-carb ingredients along with vitamins and minerals. It is prepared by adding 8 ounces of water to two scoops of the mix and shaking well.
- Peanut Butter Cup Fat Bombs: These are designed to offer a sugar-free dessert option.
- Peanut Butter Chocolate Bar: SlimFast promotes this bar as a filling and peanut-rich snack.
- Keto Meal Bar: This bar includes whey protein and MCTs sourced from coconut oil.
- MCT Oil: SlimFast's MCT oil is derived from 100% pure coconut oil, containing C8 Caprylic acid. It can be added to various recipes, coffee, and baked goods.
- Urine Ketone Test Strips: These strips allow individuals to monitor their ketone levels.
- Ready-Made Keto Shakes: These shakes offer a convenient, grab-and-go option without the need for mixing.
- Ultra Hydration+ Electrolyte Powder: This stevia-sweetened powder is formulated to support hydration during ketosis.
- Fat Bomb Shot: Available in a tangy orange crème flavor.
Evaluating SlimFast Keto Products
SlimFast has made efforts to reduce the sugar content in its keto products, a change that is generally beneficial. The MCT Oil, sourced purely from coconut oil, is a positive aspect. However, other SlimFast keto products may not be ideal for those adhering to a strict ketogenic diet.
One concern is the inclusion of questionable ingredients that are not entirely keto-friendly. Additionally, the net carb content in some products may be higher than what strict keto dieters prefer. Generally, products with fewer, more recognizable ingredients are considered healthier.
For instance, some keto protein bars, like those from Perfect Keto, contain ingredients such as collagen protein, coconut oil, and stevia, with a low net carb count (3 grams or fewer per bar) and a higher fat content. In contrast, SlimFast snacks and shakes often contain an MCT blend that includes palm oil, and their net carb counts tend to be 4 grams or higher.
Furthermore, some SlimFast products contain ingredients that are typically avoided on a strict keto diet, such as tapioca syrup, soy, carrageenan, milk, and dextrose/maltodextrin (derived from corn). These products also tend to contain a significant amount of preservatives. Some reviewers have reported experiencing blood sugar spikes after consuming SlimFast products.
Read also: Keto Bars: SlimFast Examined
The SlimFast Diet Plan
The SlimFast plan suggests a weight loss of up to two pounds per week. The traditional SlimFast diet involves replacing breakfast and lunch with a shake, followed by a healthy, low-calorie dinner.
The revamped SlimFast diet is based on a 1-2-3 Plan, which includes 1 “sensible” meal, 2 meal replacements, and 3 snacks per day. Under the 1-2-3 Plan, you can select from four versions: Original, Favorite Foods, Keto, and Low-Carb.
The company states that you can lose weight in as little as 1 week, but many skeptics believe the diet is unsustainable and expensive.
Who is SlimFast for?
SlimFast products are designed for people looking to lose weight quickly and conveniently. The products are low in calories and easy to take on the go, so they can be a good option for busy people who are looking to lose weight.
SlimFast products are also commonly purchased by people who want a straightforward diet plan that involves minimal grocery shopping and food preparation.
Read also: Do SlimFast Keto Shakes Work?
However, keep in mind that these products aren’t cheap and may not be accessible for all budgets.
The SlimFast 1-2-3 Plan
The SlimFast diet is a partial meal replacement plan that involves eating 1 “sensible” meal, 2 meal replacements, and 3 snacks per day. This is known as the “SlimFast 1-2-3 Plan” or the “SlimFast Plan.”
You can choose to follow one of four versions of this plan:
- Original: This plan uses popular SlimFast products that have been around for more than 40 years. However, it appears that the company is slowly phasing out this plan in favor of the Favorite Foods, Keto, and Low-Carb plans.
- Favorite foods: This plan does not have specific macronutrient goals and allows for one “SlimFast approved” meal per day as long as you stay within your calorie limits. This is considered the company’s most flexible and easy-to-follow plan.
- Keto: Designed for people following a keto diet, this plan focuses on a high fat diet by combining SlimFast keto products and one “sensible” keto meal. This plan is the hardest to follow because of the strict macronutrient targets needed to maintain ketosis.
- Low-Carb: Unlike the Keto Plan, the Low-Carb plan focuses less on consuming a high fat diet and more on eating fewer carbohydrates. You’re also allowed three 100-calorie snacks per day from the SlimFast snack product line.
The idea behind the program is that by replacing your regular meals and snacks with low calorie choices, you can reduce your daily calorie intake, which should result in weight loss. Additionally, some SlimFast meal replacement products are high in protein, which may help reduce your appetite (2).
The SlimFast diet also claims to keep your metabolism burning because you consume frequent meals and snacks.
According to SlimFast, the SlimFast diet provides approximately 1,200-1,300 calories per day for women and 1,600-1,700 calories per day for men (3).
Additionally, the program recommends pairing the diet with at least 30 minutes of exercise per day to further promote a calorie deficit needed for weight loss.
By following the SlimFast diet, you’re expected to lose 1-2 pounds (0.45-0.91 kg) per week (3).
SlimFast Together app
SlimFast Together is a relatively new app the company offers to help you stay on track and achieve your weight loss goals. When you first open the app, you’ll complete a 5-minute quiz to identify your goals and preferences. You’ll then be able to use the app for meal planning by selecting preapproved recipes or adding your own. The app also has a built-in calculator to help you know whether you’re meeting your calorie, macronutrient, and water goals for the day.
Perhaps the most convenient aspect is the grocery ordering feature that automatically creates a shopping list from prepared menu items and allows you to place a grocery delivery or pickup order from a local retailer.
The app also includes a progress tracking feature that allows you to enter information about your current weight, measurements, diet, water intake, exercise, sleep, and stress. You can even add progress photos.
SlimFast Together is currently free to download on both Apple and Android devices.
SlimFast Plans
SlimFast offers four plans: Original, Favorite Foods, Low-Carb, and Keto.
To sign up for the Favorite Foods, Low-Carb, or Keto plan, you’ll be required to first download the SlimFast Together app. If you’re unsure which plan to choose, you can complete a quick quiz on the app, which will provide a personal plan recommendation based on your goals, preferences, and lifestyle.
Once you’ve selected a plan, you can choose a pre-designed meal plan or create a customized meal plan for the week. The app will then curate a shopping list, which you can take with you to the store or use to order groceries online.
With this plan, you’ll receive a quick-start guide and a 7-day meal planner to help you stay on track.
SlimFast Rules
While no foods are banned on the SlimFast diet, you must restrict your calories. If you’re following the Keto or Low-Carb plan, you will also need to watch your macronutrient intake.
Alcohol is allowed, though the diet suggests keeping your consumption to a minimum.
To allow for flexibility, the diet permits one “sensible” meal per day, which can include any foods of your choosing from a list of “SlimFast approved” meals. These will vary depending on which plan you’re following.
Additional guidelines vary depending on the plan you choose. For example, the Keto plan requires you to eat a high fat diet and use only SlimFast keto products. In contrast, the Low-Carb plan focuses mostly on the carb count of your meals and allows you to use a combination of SlimFast Advanced Nutrition and keto products. The Favorite Foods plan is the most flexible option, allowing you to select any of SlimFast’s products. This plan also allows you to choose any “sensible” meal, regardless of macronutrient content, as long as it’s SlimFast-approved.
Regardless of which plan you choose, you must also have two SlimFast shakes, smoothies, or bars as a replacement for two meals each day.
SlimFast shakes and smoothies come as powdered mixes or in ready-to-drink bottles. Alternatively, you can have a meal bar. The bars come in a variety of flavors.
The meal replacement shakes and mixes provide roughly 180 calories and 14-20 grams of protein, though the amounts of carbohydrates, fiber, and added sugar depend on the product line (4).
Likewise, the meal replacement bars provide around 180 calories and 7-15 grams of protein, depending on the product line (5).
The plan also encourages followers to have three snacks each day. These can consist of SlimFast products or foods of your own choosing, as long as the snack has no more than 100 calories and fits into the macronutrient goals of your plan type.
Sample Meal Plans
Below are examples of what a day of eating could look like on each plan.
Favorite Foods sample meal plan
- Breakfast: SlimFast Meal Shake
- Snack: banana
- Lunch: SlimFast Meal Bar
- Snack: 3 cups (24 grams) air-popped popcorn
- Dinner: Chicken Tikka Masala
- Snack: SlimFast Double Chocolate Mint Crunch Mini Snack Bar
Low Carb sample meal plan
- Breakfast: grilled veggie omelet
- Snack: 1/2 cup (143 grams) Greek yogurt
- Lunch: SlimFast Meal Shake
- Snack: 1 slice of cheese
- Dinner: SlimFast Diabetic Weight Loss Meal Bar
- Snack: SlimFast Diabetic Weight Loss Snacks
Keto sample meal plan
- Breakfast: SlimFast Keto Meal Shake
- Snack: SlimFast Keto Fat Bomb Real Cheddar Cheese Crisp
- Lunch: SlimFast Keto Fat Bomb Meal Bar
- Snack: baked zucchini fritters
- Dinner: baked salmon with lemon butter and steamed asparagus
- Snack: SlimFast Keto Fat Bomb Dark Chocolate Almond Snack Square
For men, the program recommends adding 200 calories to each SlimFast meal replacement or doubling your meal replacements.
Cost of SlimFast
The cost of the SlimFast diet depends on which products you use, how often you use them, and whether you buy them in bulk.
Here are the current prices of popular SlimFast products (4, 5, 6):
- Ready-to-drink meal replacement shakes: $9.99 for a pack of 4 shakes or $91.96 for a 4-pack of 12 shakes (48 bottles total)
- Meal replacement bars (excluding the Keto Bomb Bars): $9.99 for a pack of 5 bars or $39.96 for a 4-pack of 5 bars (20 bars total)
- SlimFast shake mixes: $9.99 for a 14-serving (12.83-ounce) container or $12.99 for a 22-serving (20.18-ounce) container
Overall, the cheapest meal replacement options are the SlimFast shake mixes, which cost $0.59-$0.72 per meal, depending on the size you buy (6).
You can also purchase 14-day starter kits. The Favorite Foods and Low-Carb 14-Day kits cost $69.99, and the Keto 14-Day Starter Kit is more expensive at $89.99 (7).
These kits include 2 meal replacements and 3 snacks per day and would have a daily cost of $5.00-$6.42 (excluding taxes) (7). For a month, this equals around $140 at minimum. Keep in mind that this doesn’t include the cost of your “sensible” meal (7).
You can potentially lower the cost by preparing some of your own snacks instead of purchasing the premade snack options.
Does SlimFast Work? A Look at the Evidence
The SlimFast diet can promote weight loss by reducing your calorie intake to create a calorie deficit, meaning that you expend more calories than you consume.
If following the program correctly, you would consume only around 1,200 calories per day.
Some older studies on SlimFast products suggest they may support meaningful weight loss. However, most studies on SlimFast are older, which may be due to the growing trend toward programs that promote sustainable weight loss (9, 10, 11).