Slimming World is a popular weight loss program that focuses on promoting a balanced and healthy approach to eating. It emphasises the consumption of filling, nutrient-dense foods without strict calorie counting. The program also encourages group support and incorporates a unique “Food Optimising” system to guide members in making healthier food choices. One of the elements of Slimming World is their list of Healthy Extra B options – or HEX B, as it is often referred to. If you’ve just joined Slimming World and find your head spinning a bit at all the information, don’t worry. I’ve put together an unofficial guide and Slimming World Healthy Extra B List 2023 below.
As always, before undertaking any kind of weight loss or lifestyle change, it is always best to speak to a medical professional who is best suited to give personalised advice on your individual health needs.
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Although great care has gone into the production of this post, it is for information purposes only. I am not affiliated with Slimming World, and they often tweak their plan throughout the year. I do my best to make sure the information is as accurate as possible. If unsure, it is always best to check with them directly at slimmingworld.com.
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Slimming World Healthy Extra B List 2023
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What is A Healthy Extra B?
In Slimming World, a “Healthy Extra B” refers to a daily allowance of certain fibre-rich and nutritious foods that participants can include in their diet. These choices typically include whole grains, cereals, and bread, providing essential fibre and nutrients. The Healthy Extra B options are portioned to ensure a balanced and varied intake while following the Slimming World plan. If you’re not sure which foods fall under this category – don’t worry. I’ve got a list of Healthy Extra B options that will help below!
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Can I Lose Weight Without Eating A Healthy Extra B?
A healthy, balanced diet needs a good source of fibre-rich food. Realistically, you could lose weight without it, but should you – no. A lot of people aren’t eating enough fibre in their diets, but the benefits it offers are huge and not to be ignored.
Fibre is also beneficial for weight loss due to its ability to increase feelings of fullness, reducing the likelihood of overeating. High-fibre foods are often lower in calorie density, allowing for larger portions with fewer calories. Fibre helps regulate blood sugar levels, providing stable energy and curbing cravings for high-calorie snacks. Its promotion of a healthy digestive system contributes to regular bowel movements and optimal nutrient absorption. Additionally, fibre supports a diverse and beneficial gut microbiota associated with improved metabolism. Long-term weight maintenance is facilitated by including fibre-rich foods in a balanced and sustainable eating plan, so I really recommend you try to incorporate it into your Slimming World plan!
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When Should I Eat My Healthy Extra B?
This is entirely up to you. A lot of cereal-based foods are part of the Slimming World Healthy Extra B List, so naturally, some people will have theirs in the morning. The time of day isn’t a problem as long as you stay within the allowance for each day. If you choose to enjoy a cereal bar in the evening or a bowl of breakfast in the morning, the choice is absolutely yours.
It’s important to note that your Healthy Extra B is only the item itself; any milk or additions you add to the item need to be accounted for or synned accordingly.
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You can also combine your choice with your evening meal, for example, if you want to choose bread and use breadcrumbs as part of your meal, etc. How and when you eat isn’t important, but fitting it into your plan each day and sticking to the measurement is.
Do I Have To Eat The Same Healthy Extra B Each Day, or Can I Mix and Match?
You’ll see from the Slimming World Healthy Extra B List below that there are a number of different choices and options. The Slimming World plan says you may have ONE Healthy Extra B each day. This doesn’t need to be the same one each day, and you can have one from the list on Monday and a different one on Tuesday, etc.
Slimming World Healthy Extra B List 2023
Below is an example of what Slimming World classes as a Healthy Extra B.
The Slimming World website states that you may choose one item from the list of Healthy Extra B options each day, and these items are measured and weighed. It is important to stick to the correct measurements to stay on plan.
Bread:
- Rye bread (60g)
- Bread rolls wholemeal ((60g)
- Pita bread wholemeal ((60g)
- Wholemeal bread large loaf (1 thick slice)
- Wholemeal bread small loaf (60g)
- Seeded wholemeal bread, any loaf (1 slice)
- Brown/multiseed bread gluten-free (60g)
- Gluten-free brown/multiseed bread rolls (60g)
- Gluten-free high-fibre white bread (60g)
- Gluten-free high-fibre white bread rolls (1)
- Gluten-free, high-fibre white bread rolls (60g)
Cereal:
- Bran flakes (45g)
- Muesli without added sugar (40g)
- Oat bran (45g)
- Porridge oats dried (40g)
- Fruit-filled wheat biscuits raisin (45g)
- Wheat Biscuits (2)
- Malt wheat cereal (40g)
- High-fibre wheat bran cereal (50g)
- Puffed wheat plain (40g)
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Other Fibre-Rich Foods
If you really don’t like any of the items on the Slimming World Healthy Extra B List 2023, then there are other ways to get fibre into your diet. Here are some Free Food options:
Fruits:
- Apples: Apples, especially with the skin, are a good source of soluble and insoluble fibre.
- Berries: Raspberries, strawberries, blueberries, and blackberries are high in fibre and antioxidants.
- Pears: Pears, particularly with the skin, provide a good amount of dietary fibre.
- Bananas: While not as high in fibre as some fruits, bananas still contribute to your daily intake.
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Vegetables:
- Broccoli: Broccoli is a fibre-rich cruciferous vegetable with added health benefits.
- Carrots: Carrots are not only rich in beta-carotene but also a good source of dietary fibre.
- Spinach: Spinach is a leafy green vegetable high in fibre, vitamins, and minerals.
- Sweet Potatoes: Besides being a good source of complex carbohydrates, sweet potatoes are rich in fibre.
- Brussels Sprouts: These cruciferous vegetables are high in fibre and offer various nutrients.
- Artichokes: Artichokes, especially hearts, are known for their fibre content.
Including a variety of these fruits and vegetables in your diet can contribute to meeting your daily fibre requirements and support overall health.
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Slimming World Healthy Extra B List 2023 Conclusion
Fibre is an essential part of a healthy and balanced diet, which is why Slimming World includes it in their plan as a Healthy Extra B choice. It’s important to eat one item from the Slimming World Healthy Extra B List 2023 each day, making sure you measure and weigh the quantity.
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