The One to One Diet, previously known as the Cambridge Weight Plan, is a flexible, step-based weight loss programme that relies on a combination of proprietary meal replacements and, in later stages, conventional, healthy food. The journey starts with low-calorie, nutritionally complete products and gradually introduces everyday meals, helping dieters learn sustainable eating habits.
The Initial Phases: Proprietary Meal Replacements
For those on the lower calorie steps (Total Diet Replacement or Sole Source), the focus is exclusively on the 1:1 Diet's branded products. These products, such as shakes, soups, and bars, are carefully formulated to provide all the vitamins and minerals your body needs while keeping your calorie intake very low. The wide variety of flavors is designed to keep the diet interesting and prevent boredom. This phase is often used to kickstart weight loss by putting the body into a state of ketosis, where it burns stored fat for energy.
Examples of 1:1 Diet Products
- Shakes: Including flavours like Chocolate, Cappuccino, and Strawberry, available in ready-to-drink and powdered formats.
- Soups: Options such as Chicken & Mushroom, Leek & Potato, and Oriental Chilli.
- Bars & Bites: Meal bars like Peanut Crispy and Lemon Yoghurt, along with snacks like Salted Caramel Bites.
- Porridge: Flavors like Original and Mixed Berry provide a warm breakfast option.
- Savoury Meals: These include pasta dishes such as Spaghetti Bolognese and Macaroni Cheese, as well as curries and chilli.
Reintroducing Conventional Food: The Step-Up Phases
As you progress through the diet's different steps, your personal consultant guides you on how to reintroduce conventional food gradually. The amount of conventional food increases with each step, replacing the proprietary meal replacements. The program includes 'Step Up® Meals' and recipes to help you learn how to prepare healthy, balanced meals that fit within your calorie target.
Examples of Conventional Food in Later Steps
- Lean Protein: Sources such as chicken breast, fish fillets, and eggs are incorporated.
- Vegetables: A wide variety of vegetables is encouraged, both raw and cooked.
- Complex Carbohydrates: In later phases, items like brown rice and other whole grains can be reintroduced.
- Healthy Fats: Foods containing healthy fats, like avocados and olive oil, are permitted as calories increase.
- Fruits: Fruits become part of the diet as you move toward maintenance, providing essential vitamins and fibre.
Comparison of One to One Diet Phases
| Phase | Calorie Level | Food Focus |
|---|---|---|
| Sole Source | Very Low-Calorie (VLCD) | Exclusive use of 1:1 Diet meal replacement products. |
| Step 2 | Low-Calorie Diet (LCD) | Combines meal replacements with some conventional food items. |
| Maintenance | Calorie-Controlled | Primarily conventional, healthy food, with occasional meal replacements. |
How a Consultant Personalizes Your Food Plan
One of the core components of the 1:1 Diet is the one-to-one relationship with a personal consultant. Your consultant helps tailor the food plan to your specific needs, lifestyle, and dietary requirements. They offer guidance on which products to choose and how to integrate conventional food effectively as you progress through the steps. This personalized support is designed to increase accountability and improve success rates. They also have information on products suitable for different dietary needs, such as vegetarian and lactose-free options.
Conclusion
The foods on the One to One Diet are not static but change as you progress through the program's steps. Beginning with a variety of branded meal replacements, the diet gradually reintroduces conventional food, teaching balanced eating for long-term weight management. The structured approach, combined with the guidance of a personal consultant, aims to ensure nutritional completeness and sustainable results. For more on healthy eating principles, see the NHS Eatwell Guide.
