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.
Ingredients:
- 2-3 zucchini chopped into slices
- Extra Virgin Olive Oil Spray
- 2 tbsp white vinegar
- 2 tbsp of sea salt
Method:
Preheat the oven to 100 degrees.
Cut the zucchini into slices, as thin as possible and spread them on raw paper to remove the liquids.
Place them in a large bowl and add the oil, vinegar, salt and optionally the spices of your choice and mix well.
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.
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
Ingredients
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
Method:
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.
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.
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.
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’ 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 challengewhich has had some outstanding weight loss results!
Interested in starting your weight loss journey? Get in touch and get started with no obligation today.
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
Method:
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.
Serves: 4 Prep time: 20 Minutes Cook time: 10 Minutes Calories: 400 kcal per serving Steps: 3 and above
Ingredients:
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.
Method:
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.
Mix together all the salsa ingredients in a bowl, then cover and set aside.
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.
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.
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.
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.
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.
Chickpeas are packed with protein and fibre, making them a very healthy food. We’ve served these easy-to-cook fritters with a yoghurt-based dip and fresh courgettes. Perfect from Step 1.
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.
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.
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.
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
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.
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.
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.
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.
What is a meal replacement product and why does it help you lose weight?
We all know how to lose weight – eat less and move more, and yet it is much harder than it seems! There are so many hidden calories in the things we eat and drink, even those so-called healthy foods can have much more fat, sugar or calories than we realise.
Portion control is also an issue. We tend to underestimate the amount we’re eating. This means that without weighing and measuring everything we consume, we could be significantly under valuing the calories we’re eating each day.
Last but not least we are short on time and often on the go, so cooking nutritious food from fresh three times a day is not always realistic.
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:
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.
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
Ingredients
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
Method
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.
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 Baris nutritionally complete, so you can be confident that it is giving your body all of the vitamins, minerals and other nutrients it requires!
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!
Click to download the goals templates. Fill in your details and share it on social media.
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.
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!
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.
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?
You can vary the spices in these delicious burgers, depending on how hot or spicy you like them. For extra flavour, why not drizzle them with a little balsamic vinegar or soy sauce?
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.
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 theirown unique diet Plan.
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.
You will be surprised, but your answer will most certainly be yes! And it has been part of the diet of a large percentage of the population since childhood!
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.
Over the years since having my children the weight has gradually increased , working most of my life in an office environment where I sat at the desk with little exercise didn’t help .
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.
Our meal replacement shakes and bars don’t have to be eaten exactly how it says on the packet! Why not have some fun and try creating one of these super easy product hacks with our new Strawberry & Cream Flavour Shake MRP?
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!
After a month of excess and too much time on the sofa, you can often feel sluggish and will probably have piled on the pounds too. The best way to start feeling and looking better in the New Year is to get active. While it’s hard to start, once you start exercising, you’ll love how it makes you feel, your energy will increase and you’ll lose fat and improve your body shape and definition.
