What Are Slimming World Syns

Welcome to our comprehensive guide to understanding Syns on the Slimming World diet. If you’re eager to lose weight and have heard about the popular Slimming World plan, it’s essential to get familiar with the concept of Syns. In this article, we’ll provide you with all the information you need to navigate this aspect of the diet successfully.

For many, the Slimming World diet has been a game-changer, offering a balanced approach to weight loss and lifestyle management. Syns play a crucial role in this plan, representing those delightful little treats that make life enjoyable while still supporting your weight loss goals. By understanding how Syns work, you can strike a healthy balance between nutritious foods and occasional indulgences.

Slimming World Syns Diary
Write down your favourite free foods, track your syn allowance and syn usage with this Slimming World compatible diary. The perfect companion for members and our syn calculator

In the following sections, we’ll explain what Syns are, how they are calculated, and how many Syns you can have each day. We’ll also explore low-Syn food options, Syns in drinks, and recent changes to the Slimming World Syns list. By the end of this guide, you’ll have a clear understanding of how to incorporate Syns into your Slimming World journey while achieving your desired weight loss results.

Let’s dive into the world of Syns and discover how they can be your ally in reaching your weight loss goals on the Slimming World plan.

What are Slimming World Syns?

In the world of weight loss and healthy living, Slimming World has gained immense popularity, particularly in the UK. One of the key elements of the Slimming World diet plan is the concept of “Syns.” In this section, we will delve into what exactly Syns are and how they play a role in the Slimming World program.

Note: Slimming World’s Syns and what we call ‘SYNS’ are not the same. We say 1 syn is 20 calories and SW do not, bare that in mind, read more here.

Explanation of Syns

Slimming World Syns are referred to as “treat” foods that are generally higher in calories but lower in nutritional value. Syns include items like biscuits, sweets, and alcoholic beverages. These foods are considered less filling and are meant to be enjoyed in moderation to avoid straying from your weight loss goals. By allowing yourself a little indulgence, such as a piece of chocolate or a glass of wine, you can stay on track with your healthy eating plan.

The Synergy of Free Foods, Healthy Extras A and healthy extra B, and Syns: The term “Syns” in Slimming World is derived from the word “synergy.” The diet plan emphasizes the combination of Free Foods, Healthy Extras, and Syns to achieve healthy and sustainable weight loss. Free Foods are foods that you can consume in unlimited quantities without counting their calorie or Syn value. Healthy Extras include specific portions of foods that provide essential nutrients like calcium and fiber. Syns, on the other hand, are the additional treats that complement your healthy diet without becoming the main focus.

The Role of Syns in the Slimming World Plan

While Syns may sound indulgent, they are not meant to dominate your diet. Slimming World promotes a balanced approach by encouraging the consumption of nutritious Free Foods and incorporating Syns as occasional extras. By allowing yourself a controlled amount of treats, you can satisfy cravings and maintain a sense of enjoyment while still making progress towards your weight loss goals.

Next, we will explore how many Syns you can have each day and how they are calculated.

Criticisms of syns

The syn system, which assigns points or syns to foods based on their calorie content, has faced criticism for various reasons. Some of the main criticisms include its potential to foster an unhealthy relationship with food, its inadequate consideration of overall nutrition, the failure to account for calories in non-synful foods, and the difficulty of applying the system in real-world situations.

While there are flaws in the syn system, it is possible to use syns in a more reasonable and balanced way by treating them as occasional treats, focusing on overall nutrition, not being too strict, and seeking guidance from healthcare professionals or registered dietitians. Ultimately, individuals have the choice to opt out of using the syn system and instead prioritize exercise and nutrition in their approach to weight loss and healthy eating.

Read more about the flaws of syns.

How Many Syns Can I Have and How Are They Calculated?

Determining Your Daily Syns Allowance

The exact number of Syns you can have each day on the Slimming World plan varies based on your specific diet plan and weight loss goals. Typically, it falls within the range of 5 to 15 Syns per day. However, it’s important to note that Free Foods can be consumed without restriction.

Factors Affecting Syns Calculation

The calculation of Syns takes into account several factors, including the calorie content of a food, its filling power, and whether it qualifies as a Free Food. Foods that are high in calories but low in filling power, such as chocolate and alcohol, usually have a higher Syn value. Slimming World provides a comprehensive booklet that lists the Syn values for various foods, including branded items. If the Syn value is not listed, it’s possible to estimate it by using a rough conversion of one Syn per 20 calories like we have.

But, Slimming World have never, and may never, confirm how much a syn is. On our website, though, we stick by the rule of 20 calories per syn and we offer a syn calculator which does the same.

Examples of Syn Values

To give you an idea of Syn values, let’s consider a few examples. A 125ml glass of Prosecco is typically 5 Syns, while the Syn value of chocolate can range from 5 Syns for a Freddo bar to around 13 Syns for a Mars bar, depending on the specific type.

Other examples of foods with Syn values include biscuits, cakes, crisps, condiments, ice cream, and pizza. It’s also important to note that certain additional ingredients like honey and butter carry Syn values as well.

Accessing Syn Information

When you join the Slimming World plan, you gain access to the Syn value information for various foods. Additionally, you can find helpful resources, tips, and support from fellow members in the Slimming World community, both online and in-person. You can always use our website Simple Syns which is based on 20 calories. We are not Slimming World and are not affiliated with them either.

In the following section, we will explore popular low-Syn foods that can be enjoyed as part of the Slimming World plan.

Calculating Syns and Understanding Values

Calculating Syns

Slimming World employs a calculated approach to determine Syn values, which helps individuals make healthier choices. The Syn value of a food takes into account factors such as calorie content, filling capacity, and the inclusion of Free Foods. Foods with higher calorie content and lower satiety, like chocolate and alcohol, usually have higher Syn values. To make this information accessible, Slimming World provides a comprehensive Syn values booklet, which includes values for both generic and branded foods.

Understanding Syn Values

For those instances where the exact Syn value is not available, you can approximate it using the calorie content. As a rough estimate, 1 Syn is equivalent to about 20 calories. For example, if a food item contains around 100 calories, its Syn value would be approximately 5. This approximation helps in making informed choices when the specific Syn value is not provided.

To give you an idea of Syn values for common foods, here are some examples:

  • A 125ml glass of Prosecco: 5 Syns
  • Freddo chocolate bar: 5 Syns
  • Mars bar: Varied, typically around 13 Syns depending on the type
  • Biscuits, cakes, crisps, dressings, ice cream, and pizza: Syn values can range from a few Syns to higher values, depending on the brand and portion size.
  • Additional items such as honey and butter also have Syn values associated with them.

Remember, it’s essential to refer to official Slimming World resources for accurate and up-to-date Syn values.

Low-Syn Foods for Guilt-Free Treats

Indulging in Low-Syn Foods: While staying within your Syn allowance, you can enjoy a variety of low-Syn foods that provide guilt-free treats on the Slimming World plan. These options allow you to satisfy your cravings without derailing your progress. Here are some popular low-Syn foods that you can incorporate into your meal plan:

  • Mug Shots: These savory instant noodle snacks range from 1 to 5.5 Syns, depending on the flavor.
  • Hi-Fi Bars: These delicious snack bars come in various flavors and are worth 3 Syns each.
  • Freddo: A classic chocolate treat that carries a Syn value of 5 per bar.
  • Options Hot Chocolate sachets: These comforting beverages can be enjoyed for only 2 Syns.
  • Hula Hoop Pufts: A crispy and light snack that contains 3.5 Syns per bag.
  • Curly Wurlys: These chewy caramel chocolate bars have a Syn value of 6.
  • Soreen Malt Loaf Lunchbox Loaves: These tasty snack bars are worth 4.5 Syns each.
  • Babybel: Each individual Babybel cheese carries a Syn value of 3.
  • Hartley’s 10 Calorie Jelly Pots: These fruity jelly pots provide a sweet treat for only 0.5 Syns each.
  • SkinnyPop popcorn: Depending on the flavor, a bag of SkinnyPop popcorn can range from 4 to 5 Syns.
  • Alpen Light cereal bars: These delicious bars have Syn values between 3 and 6.5, depending on the flavor.
  • Quavers: These popular crisps have Syn values ranging from 4.5 Syns per 17g bag to 9 Syns per 34g bag.

By incorporating these low-Syn treats into your eating plan, you can still enjoy flavorful snacks while staying on track with your weight loss goals.

Syns in Drinks and Additional Considerations

Syns in Drinks: It’s important to consider the Syn values of various drinks when tracking your daily Syn intake. Here are some examples of Syn values for common beverages:

  • Wine: A 125ml glass of wine can range from 5 to 6 Syns, depending on the type.
  • Gin and Tonic: A single measure of gin combined with a slimline tonic typically carries a Syn value of 5 Syns.
  • Coffee Variations: Drinks like lattes or flavored coffee with milk may have Syn values, depending on the specific ingredients used.
  • Soft Drinks: Regular versions of carbonated beverages often contain higher Syn values compared to diet or sugar-free alternatives.

Additional Considerations

In addition to food and drinks, other items may have Syn values to be mindful of. For instance, honey, butter, dressings, and cooking oils all carry Syn values that contribute to your daily allowance. It’s crucial to account for these Syns when planning your meals and snacks.

Changes to Syns and Syns List

Changes to Syns

As Slimming World continues to evolve and adapt, it occasionally revises the Syn values of certain foods to provide the most accurate information to its members. One day they might drop them completely.

These changes ensure that individuals can make informed choices based on the latest knowledge. It’s important to stay updated with official Slimming World advice, either through the Syn values booklet or online platforms, to ensure you have the most current information.

Examples of Changes

There have been instances where foods previously considered Free Foods have been reassigned Syn values. An example of this is Muller Light yogurts, which were once categorized as Free Foods but now carry a Syn value. These updates reflect the ongoing effort to provide members with accurate information and support their weight loss journey.


In conclusion, understanding and incorporating Syns into your Slimming World plan can enhance your weight loss journey while still allowing for occasional indulgences. By balancing your intake of Free Foods, Healthy Extras, and Syns, you can create a sustainable and enjoyable approach to healthy eating.

Remember, the Slimming World plan is designed to promote long-term, positive changes in your relationship with food. By making informed choices, enjoying Syns in moderation, and staying committed to the plan, you can achieve successful weight loss while still enjoying a wide variety of foods.

Continue your journey by exploring the additional resources and support available through the Slimming World community. Whether it’s attending group sessions, utilizing online tools, or connecting with fellow members, the Slimming World community provides a wealth of information, motivation, and encouragement to help you reach your goals. Embrace the power of Syns as part of your overall Slimming World experience and enjoy the journey towards a healthier, happier you.

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