Slimming World is one of the most popular diets in Britain with over 1.3 million members. Many people follow the Slimming World Diet that aren’t members as well, myself included.

There’s no counting calories, no cutting out food groups and no limit on how much you can eat, so how does it work…

Slimming World

How The Slimming World Diet Works

The Slimming World diet is split into 5 food types. This doesn’t restrict you to 5 different food groups, instead, any food, drink or treat will fit into one of these categories.

Free Foods

Free foods are the main part of your plan and should make up most of your meals. As these are free they don’t count towards your Syn count (I talk more about Syns further down), you can eat as much as you like until you are full. This means there’s no weighing or measuring involved for these foods.

Free foods include rice, pasta, seafood, lean meats or meat alternatives such as Quorn pieces, vegetables and most fruits.

Speed Foods

Speed foods also fall into the free foods category so you can fill up on these as well. These are the majority of fruit and Vegetables. Speed foods are low in calories but fill you up, which helps you to lose weight faster.

Not only can you use them to increase your portion sizes but you can snack on these throughout the day to remove food cravings or hunger.

There are fruit and veg however that aren’t Speed Foods such as bananas. They’re still a Free Food but don’t count towards speeding up your weight loss as much as other fruits.

Healthy Extra A


It used to be that you could only have one Healthy Extra A each day but as of the start of 2019, this has now been upped to two. It was changed to increase your calcium intake and add more nutrients to your diet.

Healthy Extra A’s are dairy products such as milk and cheese, or alternatives such as almond milk for vegetarians, vegans, people with intolerances or for anyone who generally doesn’t like dairy.

It is a great way to add some variety to your meal or add some flavour. I usually have a 250ml glass of semi-skimmed milk in the morning and 30g of cheddar cheese on my evening meal.

Check out my list of Healthy Extra A’s here.

Healthy Extra B

Healthy Extra B is where you get your fibre intake. You’re allowed one portion a day from this wheat-based food option such as bread or cereal. However, there are gluten-free alternatives.

Healthy Extra B is ideal for breakfast or for a sandwich at lunchtime. I prefer to have two medium slices of wholemeal toast for breakfast.


Hartley 10 Cal Jelly

The Slimming World Diet allows you 15 Syns a day. These can be used to add extras to meals, snack on treats or even save them up for alcohol at the end of a long day.

Slimming World Calculate Syns based on a food‘s calories and how filling they are. If you’re a member, Syn values can be found on their website. If you’re not a member or your treat isn’t on their database you can work it out as 1 Syn equals 20 calories.

There is also a lot of information online from websites, forums and facebook groups. Someone may have already asked the same question you have.

Check out this list of low Syn treats to get the most out of all 15 Syns.

How To join Slimming World

There are two ways to sign up to Slimming World. You can either join one of their local groups for a weekly fee and go to their weigh-ins every week, where you can talk to a consultant. Or, you can sign up online and get support from their live chat support.

Both options will enable you to have first-hand access to updates, recipe databases and Syn calculators.

Your Slimming World Experience

Do you have any slimming world experience or success stories? Let me know in the comments below.

Leave a Reply

Close Menu