Hey everyone how was your weekend? Ive used up all of my syns, silly I know but just didn't keep track and now paying the price!! Just thinking though, should I do few days on SP? just to stock up on those free foods and do damage control?

Wandering if anyone has done it before and has any advice? xxx

My advice is always just start fresh today.
Don't deprive yourself of any Syns, and just go back to normal. You can by all means do SP days, the more speed dos the better

I've had an off plan all week to be honest, family have visited so we've been out and about every day so I've been on plan at home, when we've been there but a lot of wine has been drunk too!
I'll be getting right back on plan tomorrow (at a bbq currently) and not limiting any Syns because that won't do me any good and I'll end up binging mid-week!


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If I have a bad weekend I tend to do a couple of days sp, and it has worked for me. I do like getting 2 hxb's, defo worth giving it a try but wouldn't do it too much.

Hi, I'm new to the forum but not to SW, but I do have to ask what SP means? If it was SF I would take it as Syn Free?

its for speed and protein as this is all you can eat when you do this, so no free foods, all speed and protein xx

SP stands for the Extra Easy SP plan. It's a newer part of the plan if you've been away from SW for more than 18 months and it focuses on purely Speed and Protein foods.


Rather than foods being Super Speed, Super free, etc. now foods are all marked with an S for speed, a P for Protein or nothing (lol)
The SP plan gets you to eat each meal with 50% Speed food and 50% Protein foods on every plate of food.
You basically have to avoid potatoes, bananas, cherries, pasta, rice, yogurts, and some other fruit/veg I can't remember but don't eat them enough to be able to remember them - and all synned versions of those foods.
Does that make it clearer?


I would get confused with SF... there are many people on here who don't know the newer plan and could be using SF to mean Super Free... but that's just me

Yes, I have been away from SW for a couple of years, and the food optimising book I'm working from is dated January 2012!

Since reading your explanation sarahc4536, I googled and managed to find the new plan. There are quite a few things different so I will have to study it so I get it right.

Thanks for the help x

No problem and feel free to ask if you need pointers, there are quite a few threads on here already, but if you get stuck ask away

Thanks, got a feeling I will need a bit of help. Determined to get stuck in. x

OK, I have been studying the new (to me) plan and it mentions a diabetes fact sheet. I have recently been diagnosed with Diabetes and wondered if anyone has access to a copy of this? I am going to be doing the diet on my own from home in Cyprus.