Review: The SML Diet

The SML Diet

Last week saw me start the SML Diet, a very low calorie diet (aka "VLCD"). 

Whilst I've been unsure whether I could follow a VLCD, I was keen to try and it appealed to me for a number of reasons - its easy to prepare, takes the guess work out of making a low calorie meal and, of course, can give quick results.  That's not to say that its an easy option, as I found out.  

The Plan

Initially I had planned to follow the simple plan but with a number of things cropping up I decided to swap to social. So what does the social plan entail?

3 products per day plus one meal.  
200g of vegetables from an allowed food list or a SML Diet snack
100g protein (e.g. chicken, fish or a vegetarian alternative)
Drink at least 2 litres of water daily
No fruit or alcohol. 

Due to the low amount of carbohydrates being consumed, the body enters a process called ketosis which helps the body to burn off fat quickly and efficiently and, in turn, allows you to lose weight rapidly and safely.


It would be fair to say that I went into this plan with low expectations. I was dubious about what the shakes and replacement bars would taste like and whether I would be able to stomach them for a week if I disliked them. 

And, of course, I was expecting to be extremely hungry and perhaps a little grumpy with it. Did I expect to lose a huge amount of weight? Honestly? No. I hoped I'd lose a few but my weight fluctuates so much I wasn't entirely optimistic. 

The Reality 

The first day was tough and I was extremely headachey. I found that between 12 and 1/1.30 was the toughest time for me but I think part of that was habit, knowing that I would normally be eating in that time.  Instead, I had my shake and drank a large amount of ice cold water and I was pleasantly surprised - and relieved -  at just how nice the shakes and bar tasted.

The SML Diet

The second day was much better. I didn't feel as desperately hungry as on the first day but I was very tired, headachey and light headed. Rather than sitting down and having my shake in one sitting, I kept them to one side and sipped them over a longer period.  Again, I had a lot of water and I finished day 2 feeling confident.  

The third day was my office day and I wasn't looking forward to it as I often sit at my desk and pick. My MiL had done lunch for us so I had my meal at lunch instead of the evening, when D finished off some leftover Chinese. I also took a tub of chopped up celery with me and munched on that in the afternoon when I felt like I desperately wanted to eat something - it didn't help that my colleague was chomping on chocolate! 

Day 5 saw us out for dinner and a little confession from me. I had planned on having something from the lighter menu but in the end ended up with a hotdog and it was delicious but also taught me something new. It had been several days since I last had bread and I found within a couple of hours I was absolutely shattered and my IBS flared up (bloating, cramp and an upset tum).  That feeling of exhaustion followed me through to the following day and I've had the same reaction since. 

The SML Diet

I've seen lots of people talk about side effects from VLCDs, including bad breath and constipation, neither of which were an issue for me.  

I was surprised at how easy I found the plan to follow. The shakes are mixed with 200ml of cold water and should be consumed within 10 minutes, I presume this is because the mixture starts to separate. I did take a little longer to consume some of mine and made sure to shake them up inbetween. It was nice not having to worry about whether I had enough milk in the house as previous plans I've followed require the shakes to be made with milk.  I also like the fact that all the shakes are portioned out so they were easy to take out with me - I just measured some water out before hand and mixed it when I wanted it. 

The shake flavours I chose were banana, chocolate, chocolate orange, white chocolate, chocolate mint and cookies and cream.  There were also a number of other fruit flavours but I stuck to what I thought I would like. I find banana flavours can be very hit and miss but this was nice without being too sweet.  The only flavour I wasn't entirely convinced on was the chocolate, I could taste honey in it and that put me off some what. The bars were also nice, particularly the chocolate chew!

The SML Diet

So after my time on the plan, how did I do? I lost 5lbs. Having measured myself the day before I started, I also lost an inch off my waist, hips and bust which I was very pleased with. It also got me drinking more water and helped me cut down on my snacking/picking, I was really thinking about what I was doing rather than just jumping in and doing it.

I'm seriously considering doing the SML Diet on a long term basis as its so quick and easy to do, once you get past those first few days, and I'd like to say a big thank you to The SML Diet for sending me the products to review their diet. 

The SMLDiet were kind enough to send me the products I needed to complete a week on their plan in return for my review. All opinions are my own. 


  1. The reason you have to consume within a set period of time is the vitamins and minerals in the shakes start to deteriorate once mixed!

  2. The plan that you choose should not put you off food which might lead to a food disorder known as anorexia, which can be fatal. gnc hcg activator free trial