Food Optimising

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TAKE THE QUIZ: Members can find more info in ‘Say cheers to your weight loss’ – including a link to a quiz to help you find your own personal tipping point Keep a slimming mindset Free foods include dried rice, pasta, noodles and grains such as couscous and quinoa. Free foods generally will bulk up your meals and keep you full, so remember them when making your food choices. To lose weight, we need to consume fewer calories than we use. This creates an energy deficit and the body then starts to use its energy reserves, most of which are stored as body fat. At Slimming World, we want to help people lose weight and to maintain this weight loss in the long term. It’s based on an understanding of how a food’s nutrient content and energy density (its calories per gram) affect satiety (our sense of satisfaction and fullness). Slimming World has been actively involved in this area of research for more than 25 years. One of the most important things to know about Slimming World’s Food Optimising plan is that it’s fully flexible, so you can tailor it to suit your needs and any religious or cultural considerations, such as the month-long Muslim observation of Ramadan. Here’s how Food Optimising fits in with this special month. Suhur (the pre-dawn meal)

Our approach – encouraging members to eat an unlimited amount of low energy dense, filling Free Foods – has been shown to be a highly effective way to lose weight while still feeling satisfied. A study led by the University of Leeds and published in the Journal of Nutrition showed that eating low energy dense foods (based on Food Optimising) left participants feeling less hungry and more full, while consuming fewer calories.If you buy it dry and cook it in boiling water, then yes, it is. If you cook lasagne sheets dry as crisps, they are not classed as free. Alongside Food Optimising, Slimming World members are encouraged to get active – something we call Body Magic. It’s no secret that an active lifestyle brings lots of benefits (alongside giving weight loss a boost!), so building more movement into your day is a brilliant step towards a happier, healthier you. There are loads of different activities that count towards Body Magic – from walking and gardening to karate – and our Body Magic activity programme will help you get active at your own pace, in a way that fits in with your lifestyle, and, importantly, in a way that you enjoy. There are so many free foods your syns really are mostly for treats! Taco beef stuffed sweet potato Can you get Slimming World books without joining a group? Slimming World members have access to tools that let them search for and find the portion size for thousands of Healthy Extras. It’s not guesswork – it’s Food Optimising science!

I am not aware of any microwave rice pouches that are free. Some frozen rice is free. Are baked beans free foods? Research also shows that people feel full due to the amount of food they eat, not the number of calories they take in. Choosing low energy dense foods can increase the volume of food eaten, while reducing energy intake, and thus satisfy appetite 4.So Syns are the stroke of genius in the Food Optimising plan, enabling you to enjoy higher energy dense foods (those foods that may not be great for helping you feel full or for your weight loss) in controlled amounts and without a shred of guilt.

Various research 7 8 9, including that conducted by the British Nutrition Foundation, has found that members consume a diet that more closely meets UK dietary guidelines than the average UK adult. On average, members: The inclusion of Syns is a key psychological component of Food Optimising’s success. It allows members to enjoy a variety of foods which may be banned on a typical diet. Besides hunger, another reason we find diets hard to follow is because we feel like we’re missing out on our favourite foods (such as chocolate, biscuits, crisps or alcohol) or everyday essentials (a bit of butter/spread, sauce or gravy with a meal). The mere suggestion that we can’t have something can automatically make us want it even more, even if we didn’t really want it in the first place! If a food is banned, we can start to crave it or just feel that it’s going to be impossible to live without it – which adds stress and anxiety around food and trying to manage our weight. The food optimising plan is the same great food choices with free food healthy extras and syns choices. Next, look at yourself in a full-length mirror and write down every part of your body you deem to be overweight and the measurements for those.The concept of Free Foods promotes consumption of plenty of low energy dense and highly satiating foods, eg poultry, fish, lean meat, pasta, grains, vegetables and fruit, which can be eaten without restriction. Members are encouraged to use these foods to satisfy their appetite while reducing overall energy intake. With Free Foods members don’t have to monitor every mouthful – so compliance is easy to establish and sustain. If you need to know how many syns you will be allowed in a day then read on where I explain how Slimming World give you syns to use. Approximate Syns a day for women, the women’s syn allowance

The Slimming World diet is designed to make weight loss easy and more enjoyable and this recipe book makes the healthy eating plan available to everyone. For more information about Slimming World’s approach visit www.slimmingworld.co.ukor call 0344 897 8000. No foods are banned at Slimming World. There's no calorie counting and there are hundreds of 'Free Foods' which can be eaten in unlimited amounts. Trigger foods are personal to every slimmer. They’re the things that, once you start eating, you feel like you just can’t stop. In your Slimming World group, your Consultant can help you to identify your trigger foods, and put a plan in place for minimising the effect they have on your weight loss. MORE FOR MEMBERS: Our ‘Eating out on the high street’ article has suggestions for simple food swaps at your favourite restaurant chains Watch out for the tipping point

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Since its inception in 1969, Food Optimising has always successfully embraced the scientific principles of appetite regulation and energy density in a practical way to regulate energy intake, allowing members to eat unlimited amounts of highly satisfying foods, which will naturally help limit calorie intake without the chore of counting or feeling deprived. A balanced approach Can you do Slimming World without joining a group? Yes, you can. If you are not sure which is best for you, then read this ultimate unofficial Slimming World guide. Enjoying a healthy, balanced meal each morning may help to reduce feelings of hunger duringthe daytime fast and support you to get the nutrients you need.