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Thin and crispy pizzas

These pizzas are so quick and easy to make – you can assemble them in no time at all by using tortilla wraps for the bases. When cooked, they are light, thin, crispy and delicious. And you can top them with all your favourite healthy foods (see below).

Serves: 2
Prep time: 15 Minutes
Cook time: 7 Minutes
Calories: 400 kcal per serving
Steps: 3, 4 and 5


2 x 55g flour tortilla wraps
Sprinkle of flour

For the topping:
75ml passata
1 courgette, thinly sliced
1 small red pepper, deseeded and thinly sliced
1 small yellow pepper, deseeded and thinly sliced
Spray oil
100g reduced-fat mozzarella, drained and torn into pieces
6 thin slices of Parma ham, all visible fat removed
A handful of rocket
Balsamic vinegar for drizzling
Salt and freshly ground black pepper


  1. Preheat the oven to 200°C, gas mark 6.
  2. Place the tortilla wraps on two rimless baking sheets that have been lightly floured.
  3. Spread the passata over the tortilla wraps almost up to the edge but leaving a thin border.
  4. Arrange the courgette and peppers over the passata and season lightly with salt and pepper. Spray lightly with oil.
  5. Scatter the mozzarella over the top and then bake in the preheated oven for 6–8 minutes until the bases are crisp and golden brown, the vegetables are just tender and the mozzarella has melted.
  6. Slide the pizzas off the baking trays on to two serving plates. Tear the Parma ham into thin slices and sprinkle over the top with the rocket leaves. Drizzle with a little balsamic vinegar and serve immediately.

Note: Vegetarians can omit the Parma ham and add 100g cubed firm tofu with the peppers and courgette before sprinkling with mozzarella. Cook as above and top with the rocket drizzled with balsamic vinegar.

Or you can try these toppings…

Instead of the peppers and courgette, scatter the passata spread bases with the following:

  • 1 thinly sliced small red onion, 15g sultanas and 1 tbsp pine nuts for a ‘sweet and sour’ Sicilian topping. Add the mozzarella and cook as above, then top with the Parma ham and rocket.
  • 100g halved or quartered cherry or baby plum tomatoes, 400g sliced mushrooms and 60g baby spinach leaves. Scatter with the mozzarella and bake as above, then top with the Parma ham and rocket.

Step it up…

For a 500kcals pizza, add five stoned black olives to each pizza and break a medium free-range egg into the centre of each one. Cook as above until the egg is set, then scatter with Parma ham and rocket as per the original recipe.

A new "Diet Index" report reveals that two-thirds of people would like to lose weight.

Losing weight, a challenge for many at the beginning of the new year.

We must recognize that many of us at the beginning of each year we make small and big challenges. One of these challenges is usually to lose that weight that we have been accumulating throughout the year or to be more precise over the years.  Our general response is to repeat patterns that have not worked in previous years, but this time we convince ourselves that this year will be the year in which we will achieve the desired success.

Normally, this decision has several phases:

  • We make the challenge at the end or beginning of the year.
  • We decide to join the gym in January
  • We stop eating or start diets that we know have not worked before.
  • We download apps on our cell phone to help us count calories.
  • We buy food that is healthier

If we have previously experienced failure, the approach to achieve such an end, does not seem right: we should not lose a kilo or start a diet in January, moreover, if these phrases are repeated year after year, we must change or find other solutions to lose that weight and keep it off.

New report on the "Diet Index".

This report is very interesting as it helps us to understand how people with weight-related health problems feel, and its impact on a physical or mental level.

Research carried out on 1,004 UK respondents aged 18+ conducted by Perspectus Global on behalf of The 1:1 Diet by Cambridge Weight Plan during December 2021, tells us that it looks like February should be the new January when it comes to weight loss. This is because a whopping seven in ten people (71%) say that the pressure to lose weight or get fit in January makes it harder to succeed and that, if they started their diet in February, they would be more successful.

The Diet Index report, created by The 1:1 Diet by Cambridge Weight Plan, also reveals that 60% of people feel their life would be better if they didn't have weight problems. On average, people have tried 10 diets in their lifetime and most follow them for only 21 days.

It’s clear many people would love to find a diet that actually works, as almost two thirds of people (64%) would like to lose weight and on average, to lose two-and-a-half stone. In fact, 60 per cent say being overweight has affected their mental health. A massive 86 per cent of the nation agree that people should be more supportive to those who suffer with weight problems.

Shockingly, nearly a quarter (22%) of people with weight-related health issues are scared they will die young. 14 per cent have had to give up work and 12 per cent have been hospitalised. And while a fifth say their weight-related health issues have put a strain on their relationships with loved ones, 10 per cent have even separated from their partners as a result.

The research showed that lockdown is still having a knock-on effect on people’s waistlines, with 13 per cent of people trying to lose weight ever since then, coming in second only to since they were teenagers, at 14 per cent.

Parents have a lot to answer for too, as 57 per cent of people have had someone comment on their weight in a negative way and parents came out as the top culprit for this (27%). And who needs enemies with friends like this? 26 per cent of people say a friend is the one who commented negatively on their weight, followed by a stranger at 24 per cent.

A third of people dislike their reflection and this rises to more than half (55%) for people who are overweight. Although 40 per cent of respondents say they feel happy for other people who successfully lose weight, nearly a fifth (17%) feel jealous that other people have succeeded losing weight and they haven’t.

Concerningly, 22 per cent of people suffer from Type 2 diabetes, 17 per cent suffer from heart disease or heart attacks and nearly a quarter (24%) have trouble sleeping as a result of their weight-related health problems.

Mark Gilbert, commercial nutritionist at The 1:1 Diet by Cambridge Weight Plan from the Uk, said: “Almost three quarters of people (73%) feel judged for being overweight; that is not a nice way to feel. Although many are sympathetic to the challenges of being overweight, there are still negative comments and discriminatory behaviour, with eight per cent of people even being bullied in the workplace due to their weight.

“Everyone has an opinion and can be very righteous on how it is best to lose weight, but there is no ‘one size fits all’ and this research proves the negative mental impact it has when people continue to struggle. That is why we would like to transmit our reassurance to people who feel disappointed by the diets of the past, and suggest that they use another type of Method, like the Plan offered by The 1:1 Diet by Cambridge Weight Plan, because it works, scientifically supported and backed by Consultants during the "journey of weight loss, maintenance and/or optimization of nutritional status in that journey".


* This research of 1,004 British respondents aged 18 and over was conducted by Perspectus Global on behalf of The 1:1 Diet by Cambridge Weight Plan during December 2021.

Great research published

Diabetes can be reversed!

DiRECT was a landmark study, which showed that almost half of overweight and obese diabetics could reverse their disease, using a low-calorie formula diet-based weight management programme. (That’s one of the great things The 1:1 Diet by Cambridge Weight Plan does.)

Pretty impressive, hey! We’re definitely proud of these results!

Mark Gilbert, Nutritionist at The 1:1 Diet by Cambridge Weight Plan UK, said: “We’re very proud to see that significant weight loss, based upon our diet programme and using products we make, can reverse diabetes in such a large proportion of people! We also now have two-year results showing that most people can keep their diabetes in remission. We also have three and four-year results from other studies showing that people can keep the weight off in the long term!”

We’ve seen hundreds of people on our plan successfully reverse their Type 2 diabetes, while still maintaining their weight loss. This is all through a simple programme of low-calorie formula products and the one-to-one support from a Consultant.

Don’t just take our word for it, check out the results here:

Why does our diet work so well?

Easy, we’ve got our 3Ps. Our Products (which this research shows really do work) and our Plan.  But more importantly, we’ve got our People… The Consultants who support their dieters through every stage of their weight loss journey. The Consultants are the final magic ingredient to a really successful diet – it’s like having your own cheerleader, keeping you going when it gets tough (which it does with all diets!).

A Bit about Diabetes UK

The Diabetes UK conference is created for health professionals, specifically those who play a role in diagnosing and/or treating or contributing to the treatment of diabetes and the other health conditions that are related to it.

This new research update (which was carried out using the products we make), and the findings was presented at the conference. They shared some new results on the longer-term effects of our products in reversing diabetes.

Fancy giving it a go?

Please contact a Consultant, or our head office.

Jaffa Cakes

Make this recipe with chocolate and orange, which will help you enjoy a snack, a dessert or simply a moment of relaxation without leaving the Plan.

Serves: 2
Prep time: 5 Minutes
Refrigeration time: 10 Minutes
Calories: 160 kcal per serving
Steps: 1 and above


1 chocolate & orange fusion bar The 1:1 Diet
1 chocolate shake The 1:1 Diet
1 tablespoon Orange water flavour The 1:1 Diet
3 tablespoons - Mix-a-Mousse The 1:1 Diet
200 ml de water


Create the jelly by mixing 1 tablespoon of Orange Flavoured mix and 2 tablespoons of instant Mix-a-mousse in 200 ml of water.

Pour the mixture into glasses and put them in the refrigerator.

Combine the Chocolate shake and 200 ml of water, mix with 2 tablespoons of instant Mix-a-Mousse. Pour the mixture into the cups over the orange jelly and let it set.

Cut the Chocolate-Orange Fusion Bar into small pieces and sprinkle over the dessert.

Popular Peanut Protein Bar vs The 1:1 Diet Peanut Crispy Bar

At first glance, the high-protein bar, made by a famous confectionary company, looks pretty good. It has way more protein and way less sugar than a typical chocolate bar. So, is this bar a challenge for the new The 1:1 Diet Peanut Crispy Bar?

Well, not really. Besides having even more protein and even less sugar, the Peanut Crispy meal replacement bar contains only concentrated sources of high-quality protein, from milk protein and soya protein. These are both what are known as “complete” proteins, which on their own can deliver high enough levels of all the amino acids required by the body. The big brand-name bar uses milk (not concentrated milk protein) and wheat protein. Wheat is not a quality source of protein and doesn’t have enough of all the essential amino acids our body needs.

So, what about fat and fibre? When we look at the Peanut Crispy Bar, it contains about half the fat and three and a half times less saturated fat, which is the type of fat that can lead to unhealthy cholesterol and greater weight gain. Furthermore, when it comes to fibre, the Peanut Crispy Bar has over six times more. Higher levels of fibre can help keep you feeling full and nourishes the healthy bacteria in your gut! Also, when we look at calories, the protein bar has about the same amount as typical chocolate bars (about 250 calories), whilst the Peanut Crispy has just over 200!

Finally, of course, as with all of The 1:1 Diet Meal Replacements, the Peanut Crispy Bar is nutritionally complete, so you can be confident that it is giving your body all of the vitamins, minerals and other nutrients it requires!


Peanut Crispy (55g)

206 13.4/22(16)/6.9(2.5), 4.3

Cadbury Boost Protein Bar (49g)

248 12/20(17)/13(8), 0.7

Visit our products page to find out more about our deliciously nutritious products. Find a The 1: 1 Diet Consultant to start your weight loss journey. 

Join the #One2OneDietChallenge

Like many others, you might want to lose some weight. Maybe you want to feel more confident, or you want to look fab for a holiday or an event coming up, or maybe there’s a milestone you want to achieve!

If this sounds like you, look no further. The #One2OneDietChallenge can help get you there!

‘How do I get started?’ I hear you say. Well, that’s easy. First, you need to get in touch with one of our super supportive Consultants; they’ll be your personal weight-loss cheerer-onner, your rock throughout your journey, and your go-to person for help and advice. They’ll get you started on the #One2OneDietChallenge and answer any questions you may have.

You can start your #One2OneDietChallenge at any time. There is a 30-day calendar and a goals template, which you can download below. You’ll be able to mark off each day as you go and keep track of the pounds you’ve lost – every pound counts!

So, what are you waiting for? Find your Consultant today and get started!

What does it involve?

  1. Click to download the goals templates. Fill in your details and share it on social media.
  2. Click to download 30-day calendar.Mark each day as you go, we have some great Instagram stickers you can use, just search for #One2OneDiet. Share it on social media.
  3. Tag @one2onedietspain and use the hashtag #One2OneDietChallenge in your posts.

Don’t forget to share your progress photos, videos, and updates along the way

Why will this help me?

We have seen phenomenal results on our previous challenges, and this time it could be you!

We know that losing weight can be hard at times and is a little daunting for some people, but don’t worry, here are some tips and advice to help you:

  • By breaking it down to 30 days, it makes it a realistic and achievable goal.
  • Don’t think ‘oh I’ll just start Monday’, do it now and before you know it, you’ll have achieved your goal.
  • Having a social community cheering you on will definitely motivate you!
  • You’ll make lots of friends going through the same journey.
  • By documenting your progress, you’ll see your weight changing, which will spur you on to keep going to the end.

Some ideas to get you started

Why not start with a quick video to pledge you’re going to take part in the #One2OneDietChallenge…“My name is ____ and I’m starting The 1:1 Diet Challenge!”
Remember to take a photo at the beginning and regularly throughout your journey. This will remind you how far you’ve come, and you’ll be an inspiration to others!

We’d love you to share:

  • Your reasons for taking part
  • What Step you’re on
  • Products you’re having each day
  • Weekly weigh-in updates
  • Before, during and current photos
  • Product tips
  • Motivation secret
  • How you are finding The 1:1 Diet
  • Progress photos
  • NSV (non-scale victory) milestones
  • Regular updates

Don’t forget to…

  • Get involved with #One2OneDietChallenge – like and share with your friends and comment where you can.
  • Always tag @one2onedietspain (on Instagram) and use the #One2OneDietChallenge hashtag in your posts – who knows we may share your posts.
  • Show your love and support with other dieters taking part in the #One2OneDietChallenge.

So come on, what are you waiting for?! Let’s do this! 

Interested in starting your weight loss journey? Join The 1:1 Diet 30 days Challenge! Find a Consultant for a no obligation contact us today!

Is there a link between relaxation and weight loss?


Due to the fast pace of life that many of us lead, one day in August has been set aside to celebrate International Relaxation Day, which aims to remind us that one of the most important elements of a healthy life is to live in a calm and relaxed state of mind. This means learning to manage our emotions and achieving the necessary relaxation at the right moments. For that reason, it is very necessary to review our daily habits and make those alterations that can alleviate the physical and mental impact that we may suffer, including weight gain.

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Roast Chicken & Pumpkin Traybake

A traybake always makes an easy, healthy, and delicious supper. Just put everything in the roasting pan, pop it in the oven and forget about it until you’re ready to eat. And, even better, there’s hardly any washing up afterwards. What’s not to like? 

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Cheat’s Courgette Lasagne


This delicious vegetarian lasagne is made without any pasta or the usual creamy white sauce. It’s easy to make and uses the sort of ingredients you keep in your kitchen cupboards and fridge.

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Fibre in the Diet, the More, the Better – Not Necessarily!

One of the biggest developments in health these days is ‘personalised nutrition’. This concept embraces the fact that each of us is unique and will react differently to a variety of nutrients in our diets. It’s become clear that ‘one-size-fits-all’ does not work with nutrition advice. Of course, at The 1:1 Diet, we’ve been following this principle for decades (over 35 years to be more precise!) and each dieter gets their own unique diet Plan.

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 Date Night Takeaway Style Salt and Pepper Chicken

This is our low-fat take on a popular Chinese dish. Instead of ordering a take-out, you can make your own really tasty version from scratch at home. It’s quick, easy and you don’t have to worry about counting calories. We’ve stir-fried our spicy chicken with healthy vegetables rather than deep-frying it.

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Marina Mew Weight Loss Story with The 1:1 Diet


When I met my consultant, Mel Lay, I was feeling desperate. I’ve always struggled with my weight, so much so that in 2014 I had bariatric surgery. I thought that was going to be the answer to all of my prayers. Over the years I’d tried so many times to shift the weight - hypnotherapy, Weight Watchers, Atkins, 5-2 and so on - but it was always the same story. I managed to lose some weight but eventually I put it all back on and more.

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Pumpkin and Sage Risotto

Pumpkin makes a delicious flavouring for an Italian risotto. It’s inexpensive and in season from later summer onwards right through the autumn and into the cold winter months.

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What could a week on Plan look like for you?

What could a week on Plan look like for you?

Thinking of starting on Plan but want to know what your day might look like? Well look no further. Looking at our menu of meal replacement products, we’ve put together some scrummy examples to showcase how a day on Plan will never get boring!

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Healthier Christmas Eve dinner with roast turkey, mashed potatoes, root vegetables and low-calorie gravy

Serves: 6
Prep time: 30 Minutes
Cook time: 60 Minutes
Calories: 510 kcal per serving
Steps: 5 and 6


For the turkey/roast veg:

2kg turkey crown on the bone
3 oranges - 1 cut into wedges, ½ sliced, 1 ½ juiced
Handful thyme sprigs, leaves picked from one, two left whole, plus sprigs to serve
1 tsp soy sauce
2 bay leaves
500g carrots, cut into long batons
500g parsnips, peeled and cut into long batons
500g green veg (of your choice)
Salt and pepper

For the mash:

300g potatoes, cubed
300g swede, cubed
1 tbsp 0% fat Greek yoghurt

For the gravy:

1 medium onion, chopped
3 large carrots, chopped
Handful dried porcini mushrooms
3 tbsp balsamic vinegar
1l low salt chicken stock
1tbsn Cornflour


Take the turkey out the fridge about 1-2 hours prior to cooking. Heat the oven to 200°C/180°C fan/gas 6. Juice one of the oranges, and cut 4 slices out of another, juicing the rest. Add the juice to a bowl along with the thyme leaves, soy sauce, and a good sprinkle of black pepper.

Loosen the skin over the turkey breast and pop two slices of orange, a thyme spring a bay leaf, and some of the juice mix underneath. Smooth the skin back down.

Pop the orange wedges in a large roasting tin along with the carrot and parsnip batons. Sit the turkey on the tray amongst the veg & oranges. Pour over about a third of the remaining orange juice mix & pop in the oven for 30 mins. Remove, give the veg a stir and add another third of the juice. Return to the oven for another 30 mins, and repeat.

Whilst the turkey is roasting, cook the potatoes and swede in lightly salted boiling water for about 15 minutes until tender. Drain well and then mash with the yoghurt. Season to taste with salt and pepper.

Once the turkey is cooked through, remove from the tin & place on a board covered with foil. Turn up the oven to 220°C/200°C fan/gas 8. Season the veg with salt and pepper and put the tin back in the oven to caramelise the veg for 25-30 mins, leaving the turkey crown to rest.

Remove the turkey from the roasting tin and place on a board covered with foil, then turn the oven up to 220°C/200°C fan/gas 8. Season the veg with salt and pepper and put the tin back in the oven to caramelise the veg for 25-30 mins, leaving the turkey crown to rest.

Remove the sticky skin from the breast before carving the meat. For anyone on The 1:1 Diet Plan, serve 170g of breast meat, 100g mash, 100g roasted veg.

To make the gravy, spray a saucepan with 0kcal spray, add the onion and carrot, cooking at a med-high heat for 10-15 mins. Don’t worry if they brown on the edges! Stir in the dried mushrooms and add the vinegar. Stir in the stock, simmering gently for around 20 mins.

Remove from the heat and blitz the mixture with a hand blender to create a soup-like consistency. Then filter through a sieve into another pan and bring back to a simmer. Slowly add the cornflour, stirring constantly until thickened. Serve immediately, chill, or freeze for later

For more information regarding the Steps. If you would like to start your weight loss journey, please contact one of The 1:1 Diet Consultants (online or presential consultations) or the Head Office. 

Zucchini Chips

They are not the typical potato chips, but they are just as delicious. Best of all, they are low in calories, which makes them a healthier choice. We have prepared these easy-to-cook fries so you can enjoy them with grilled fish or meat. A great dish to include in your Eating Plan from Step 2 onwards.


- 2-3 zucchini chopped into slices

- Extra Virgin Olive Oil Spray

- 2 tbsp white vinegar

- 2 tbsp of sea salt


  1. Preheat the oven to 100 degrees.
  2. Cut the zucchini into slices, as thin as possible and spread them on raw paper to remove the liquids.
  3. Place them in a large bowl and add the oil, vinegar, salt and optionally the spices of your choice and mix well.
  4. Place the slices in an oven pan on a greased baking sheet and bake for about 1.5 hours until the chips are completely dry and crispy.
  5. Don’t forget to turn them over halfway through.


To find a Consultant near you, call 965 295 746 / 620 255 250 or visit our website:

Grilled Cod with Spring Vegetables

We’ve used fresh cod, but you can use any white fish fillets, including haddock or even lemon sole, to make this delicious dish. It’s packed with healthy seasonal vegetables and really quick and easy to cook when you get home after a busy day and don’t want to spend lots of time in the kitchen.

Serves: 2
Prep time: 15 Minutes
Cook time: 8 Minutes
Calories: 200 kcal per serving
Total Fat: 3.5 g
Steps: 2


2 x 125g thick cod fillets   
1 stick lemongrass, peeled and diced   
2 garlic cloves, crushed   
Juice of 1 lime   
Spray oil
200g cherry tomatoes on the vine   
2 spring onions, thinly sliced 
100g baby carrots, coarsely chopped   
100g courgettes, coarsely chopped   
100g spring greens, shredded    
1 tsp soy sauce    
Salt and freshly ground black pepper
2 lime wedges, for squeezing


  1. Put the cod fillets in a bowl with the lemongrass, garlic and lime juice. Season lightly with salt and pepper, then cover and leave in a cool place to marinate for 15 minutes.
  2. Preheat the grill and place the cod on a wire rack above a foil-lined grill pan. Cook under the hot grill for about 4 minutes each side until the fish is cooked through. Lightly spray the tomatoes on the vine with oil and add to the grill for the last 4–5 minutes, turning once or twice, until tender and starting to char.
  3. Meanwhile, lightly spray a wok or deep-frying pan with oil and set over a medium to high heat. Stir-fry the spring onions, carrots, and courgettes for 2–3 minutes. Add the spring greens and stir-fry for 1 minute or until they start to wilt. Add the soy sauce.
  4. Serve the grilled cod and stir-fried vegetables with lime quarters for squeezing and the cherry tomatoes on the side.

Tip: Use a mixture of green and yellow courgettes for a really colourful stir-fry.

Detox Diets - Fact or Fraud?

‘Detox’ is one of the most controversial words in the world of diet and health. It’s also one of the most-searched terms after the Christmas holiday season (no prizes for guessing why!). On the one hand, we hear amazing claims that these types of diets get rid of toxins and rejuvenate the body, but on the other, some experts insist that detox diets don’t work. So, what are the facts? Well, as with many questions like this, the truth lies somewhere in the middle.

First off, one thing we must ask is, ‘how are we defining “detox”’? I suppose the obvious answer is removing unwanted toxins from the body – a “toxin” being any substance which can compromise health., This definition is a bit problematic though, as “toxins” are only “toxic” if enough are present. Even oxygen and some vitamins are toxic at certain levels (although having none is toxic too). So, it’s the unwanted “excess” toxins we should be concerned with. 

If we accept this definition, we should focus on the liver and fat cells. Several organs help to rid the body of toxins, but the liver does most of the heavy lifting. It is the organ that gets overwhelmed, fills with fatty tissue, and begins to malfunction if the body is exposed to too many toxins. The two main toxins, which have this effect, are alcohol and excess calories. This may surprise you but eating too many calories is now the number one cause of liver disease, more so than alcohol. There’s even a name for it: non-alcoholic fatty liver disease (NAFLD).

But before we discuss that, let’s look at what doesn’t help with detoxing. Most of these diets insist upon eliminating things like coffee, meat, and dairy. This won’t help. In fact, it is probably more likely to harm! The elimination of coffee is a particularly poor recommendation, as a large and growing body of evidence shows that several cups a day is associated with less disease, better liver health and even improvements to the health of those with liver disease. Milk contains whey protein, which is a great source of amino acids used by the liver to produce glutathione – an important antioxidant which protects it from harm, which allows it to do its job of detoxification better. Oh, and another standard recommendation of detox diets is to eliminate meat. Well, just a one-third reduction in protein intake rapidly reduces glutathione – so probably a bad idea if you’re looking to get rid of toxins. 

So, it seems most detox diets are designed by people with little expertise in the science of nutrition. That doesn’t mean though, that there aren’t legitimate ways to ensure your body is best able to reduce toxins. An intelligent weight-loss diet, on its own, reduces toxins because much of the toxins in our body are found in fat cells. Reducing fat cells specifically from the liver, as already mentioned, improves the ability of that organ to break down and detoxify unwanted substances. 

Recently, another process of detoxification has emerged as one of the most exciting areas of study amongst health and life-extension scientists. This process is called autophagy. It has been described as a kind of housekeeping process that eliminates old and decrepit cells and helps regenerate and rejuvenate the body. The great news is that low and very-low calorie diets, like The 1:1 Diet, stimulate this process, so ours is one diet that legitimately could be described as “detox”. As you can see, we´ve got so much more going for us than just weight loss shakes. For instance, if you put on a few too many Xmas pounds, you can also try our 1:1 diet 30 day challenge which has had some outstanding weight loss results!

 Interested in starting your weight loss journey? Get in touch and get started with no obligation today.

Spiced chicken with cauliflower rice

Porcions: 2
Preparation time: 15 Minutos
calories: 200 kcal por porción
Step: 1 +


200g raw cauliflower florets
Spray oil
1 lemongrass stalk, peeled and diced
1 small red chilli, diced
4 spring onions, sliced
75g grated pumpkin
75g grated zucchini
1 small red or yellow capsicum, deseeded and diced
2 x 100g cooked chicken breast fillets, skinned and shredded
2 kaffir lime leaves, shredded
A handful of coriander or mint, finely chopped

Lime dressing:

Half a teaspoon of honey
Juice of 2 limes
2 tbsp Thai fish sauce


1. Put the cauliflower florets in a food processor and pulse until they have the consistency of rice-sized ‘grains.
2. Lightly spray a wok or deep-frying pan with oil and set over a medium to high heat. Stir-fry the lemongrass, chilli, and spring onions for 2–3 minutes. Add the cauliflower and stir-fry for 4–5 minutes until tender but still slightly crunchy.
3. Transfer to a large bowl and mix with the pumpkins, zucchini, capsicum, chicken, lime leaves and herbs.
4. Make the dressing: blend the lime juice and fish sauce and sweeten to taste. Sprinkle over the salad and toss gently.
5. Cover the bowl with a lid or some cling film and chill in the fridge for at least 15 minutes or until required.

Vegetarian option

Instead of chicken, use a 250g packet of firm tofu, cut into cubes and stir-fry, then add the lemongrass, chilli and spring onion for 2-3 minutes. The calories, fibre and carbohydrates will remain the same, but 5g of fat will be added per serving.

See our recipe page for more delicious recipes to try.

For more information on the Steps Plan, please contact a Consultant, or our head office.

Chicken fajitas with mango sauce

Serves: 4
Prep time: 20 Minutes
Cook time: 10 Minutes
Calories: 400 kcal per serving
Steps: 3 and above


500g chicken breast fillets, cut into thin strips  
juice of 1 lime  
pinch of ground cumin
½ tsp smoked paprika
spray oil
2 red onions, thinly sliced    
1 red pepper, deseeded and cut into strips 
1 yellow pepper, deseeded and cut into strips 
1 garlic clove, crushed 
1 red chilli, finely diced 
4 x 50g soft tortillas      
8 tbsp 0% fat Greek yoghurt   
salt and freshly ground black pepper
green salad to serve

Mango salsa:
1 large ripe mango, peeled, stoned and diced  
16 ripe cherry tomatoes, diced    
½ red onion, finely chopped  
1 red chilli, diced  
a handful of fresh coriander, finely chopped 
juice of ½ lime 

Sizzling fajitas are easy to make and fun to eat. Everyone loves them and they’re great when you’re entertaining casually with family and friends. Red onions look attractive and add a hint of sweetness but if you don’t have any, use white ones instead.


  1. Put the chicken strips, lime juice and spices in a bowl. Give them a stir, then cover and chill in the refrigerator for at least 30 minutes.
  2. Mix together all the salsa ingredients in a bowl, then cover and set aside.
  3. Lightly spray a ridged griddle pan with oil and place it over a medium to high heat. When it’s really hot, add the chicken strips and cook, turning them frequently, for 5–8 minutes until cooked through, juicy and golden brown. Remove and keep warm.
  4. Add the red onions, peppers, garlic and chilli to the pan and cook, turning them occasionally, for 5–6 minutes until just tender and slightly charred. Remove, season with salt and pepper, and keep warm.
  5. Warm the tortillas in the griddle pan or a low oven and divide the cooked chicken and vegetables between them. Top each one with some salsa and a spoonful of yoghurt. Fold over or roll up tightly. Serve immediately with a crisp green salad. 

Step it down…

You can eat the chicken and griddled vegetables, on Step 2 don’t use   the tortilla wraps. Make the salsa, leaving out the mango, and top each portion with just one tablespoon of Greek yoghurt or virtually fat-free fromage frais.

Veggie option:

Instead of chicken, cook 450g plain Quorn chicken style fillets in the same way. The calories and fat grams will stay the same. 

See our recipe page for more delicious recipes to try.

For more information on the Steps Plan, please contact a Consultant, or our head office.

Weight-Loss Plateaus - What are they and how to tackle them!


Unless you go on a fairly brief diet, at some point in the journey, you will almost certainly hit a plateau, a period, during which you stop losing weight, despite still sticking to your diet. This is a very common topic that I get asked about all the time and I wasn’t satisfied with most of the articles I could find on the subject, so the following is an overview of why and how plateaus occur and what we can do to persevere.

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Can you influence your metabolism?


Metabolism could be defined as the collection of all the chemical reactions that take place in our body, it is a process that has an impact on your energy level, body weight and overall health and is rarely the cause of excessive weight gain. In fact, the phrase "my problem is that I have a slow metabolism" is often heard very often these days.

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Ways to Help with Menopausal Weight Gain


During the menopause or perimenopause (pre- or post-menopause), most women experience changes in sleep and mood, and face other effects such as hot flashes, heart palpitations, and gain weight. In fact, according to surveys, about half of women gain 10 or more pounds during this time in their lives. All of this is caused primarily by a drop in the hormone oestrogen, which can plummet by 50 to 90 percent, sometimes over a very short timeframe.

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Key tips for managing the menopause



In Spain, more than 2.6 million women suffer from menopause related symptoms. It is estimated that only four out of ten women treat these symptoms, which in many cases directly affect their quality of life.

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You can make endless delights with our water mix flavours

Think about how you hydrate, and you'll see that you can do better. 

Staying hydrated is very important and we usually drink the same type of drinks, when in fact, if you take a few minutes, you can enjoy delicious drinks, slushies, lollies, and jellies with virtually no calories, with a delicious taste and providing those liquids so necessary for the proper functioning of our health.  

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Anne Marshall Weight Loss Story with The 1:1 Diet


I have always carried weight – deliciously plump, as my parents would say! Of course we do know that is a euphemism for fat! I have diet previously and lost weight but in the most recent times, I found my job really stressful and my reward every evening was to have a long drink. As I

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Mrs. G. Weight Loss Story with The 1:1 Diet


I had been struggling with a way to manage my weight without support here in Spain for some time, I had some success with meal replacement plans, healthy eating and exercise, also tried a local nutritionist, but I never really got to where I wanted to be weight wise, the progress was too slow, I found myself yo yo ing and dissatisfied with my progress.

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Your diet plays an important role in your physical and mental health

Healthy people, with strong mental and physical health usually have one important thing in common - good nutrition. We all know we should care for our physical health through proper diet and exercise, however, on many occasions this can be a real challenge. Our stressful and busy lifestyle makes our good intention of cooking a well-balanced, home-cooked meal every night hard to keep. Lack of time means that many days all we can manage is a ready meal, fast food or greasy takeaway.   

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Understanding the role of Meal Replacement Products in our society

Meal replacement products are an effective way to help people who are obese or overweight to lose weight more rapidly and more easily than by following a conventional calorie-controlled diet. As the issue of obesity grows ever more dominant in our society, meal replacement products play an important role in tackling this problem and have been shown to be significantly more effective than the traditional tools and methods.

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Slimmer of the Year 2020 Competition of Cambridge Weight Plan Spain

banner competición español 


Cambridge Weight Plan Spain celebrates this month the Slimmer of the Year 2020 competition and we have 6 participants whose stories and weight losses have inspired us. Vote for your favorite by ticking the corresponding box below.

Every vote counts towards crowning the winner of the Slimmer of the Year Competition. The voting period will end on November 20. Thank you so much.

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  • Efsalogo
    European Food Safety Authority.
    European agency for scientific advice and communication of the risks associated with the food chain.
  • Foodstandardsagencylogo
    Food Standards Agency.
    Government is the department of the United Kingdom that works to protect the public health of consumers over food.
  • Evidence Based
    Evidence based.
    Practice based on scientific evidence and the realization of medical-scientific studies that prove its certainty.