Steps plan Your personal pathway to weight loss
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Contents
Healthy living
Welcome Meet your Consultant
4
Cook the healthy way
28
Why does the plan work?
5
Watch your portions
29
The key to success
6
Health is wealth
30
Side effects
31
Keeping active
32
The plan The Steps plan
8
Useful info
9
Your meals
Hints & tips Tips & tricks
34
Our Woman of the Year
35
Products
11
Our Man of the Year
36
What to eat on the plan
12
Fancy changing people’s lives?
37
Just add water
26
Don’t wait, it’s time to dedicate 38
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Welcome
Are you ready for the magic of The 1:1 Diet by Cambridge Weight Plan to begin? This really is the one. The diet that can work for you. Our key to success is simple. We’ve got the Consultants – who are there to personally support you (you won’t get support like that in many other places!).
And – last but by no means least – our plans. Each tailored for you to help you reach your goals. Simple but effective!
Then there’s our products – which are, of course, nutritionally balanced, super tasty meal replacements.
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Meet your Consultant
Your experience of The 1:1 Diet will be like having a friend by your side. Trying to lose weight on your own can be pretty tough. If you’ve tried other diets and given up within the first couple of weeks, you’re not alone. We’ve all been there. But this is why we are here to help! The benefit of starting your journey with The 1:1 Diet is that you won’t
have to face the challenges of losing weight on your own. Your Consultant will keep you on track and motivated every step of the way.
beat yourself up and don’t give up! Instead, be honest, forgive yourself and move on. Always be positive by remembering what you’ve achieved so far and why you started.
If you ever feel like you are going off-track, just remember your Consultant is always there for you. There may be times when you give in to your cravings (we all have them, we’re human after all!). But don’t
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Why does the plan work?
The plan is nutritionally balanced and focuses on more than just weight loss. The Steps plan offers a combination of The 1:1 Diet products and everyday food choices, which will help you to build a better relationship with food.
easy-to-follow eating plan with some practical lifestyle changes. Together with your Consultant, you’ll figure out a plan that suits your lifestyle! You’ll be achieving the best results in no time.
The 1:1 Diet gives you much more flexibility and choice than other weight-loss options. It combines an
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The key to success We want you to lose weight and keep it off forever! So, your journey will be based on four key stages that lead to healthy eating.
Preparation
Weight loss
Stabilisation
Maintenance
Focus on the reason why you want to lose weight, as well as when and how you will start. This will keep you motivated and organised. Talk all of this through with your Consultant as this will have a positive impact on your success.
There are lots of products and Steps for you to choose from. But don’t panic, that’s what your Consultant is there for. Together you can decide what will be best for you.
Once you’ve reached your target weight, your Consultant will move you up the Steps. This stage is very important – it will teach you portion control and how to make the right food choices, so you can maintain your new weight.
To successfully maintain your weight, you’ll need to make some small lifestyle changes. Your Consultant will also be there to help you recognise your previous relationship with food and to plan for occasions that worry you.
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The plan
The plan is effective, but only if you stick to it. You can work with your Consultant to adapt the plan so that it really fits with your life.
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The Steps plan 1A
1B
Sole Source*
2
3
4
5
6
800kcal
1000kcal
1200kcal
1500kcal
Maintenance 1
1:1 product
3
4
3
2
2
1
Breakfast
-
-
-
150kcal
200kcal
200kcal
Lunch
-
-
-
Salad
Salad
400kcal
400kcal
400kcal
500kcal
Dinner
-
-
200kcal/ Step-Up® Meal
Bonus
-
-
-
-
100kcal
100kcal
Milk
-
-
**
200ml
300ml
300ml
2.25l
2.25l
2.25l
2.25
2.25l
2.25l
Water ***
The breakfast, lunch and dinner options can be at times that best suit your lifestyle. The 1:1 Diet Meal Replacement products are each approx 200 kcals.
* Due to difference in legislation, our dieters in Northern Ireland and the Republic of Ireland are advised to add some conventional food as part of this Step See page 9.
** If you need to include a small amount of skimmed milk in tea or coffee on Step 2, you can make that choice together with your Consultant. (Note: for reference, 50ml of skimmed milk is around 18kcal).
It’s time to maintain your new weight! Eat a healthy diet of around 1500kcal and above each day and keep active.
Step Up® Meals Step Up® Meals can be used as a 200kcal meal allowance on Step 2 and above or as part of your regular diet.
2.25l
*** You should drink throughout the day, this can include tea, coffee, herbal teas, The 1:1 Diet Water Flavouring and occasional low-calorie or diet drinks.
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Useful info Never forget your Consultant is there to support and guide you.
Can I move from Step to Step?
Dieters in Northern Ireland or the Republic of Ireland
Yes of course, the Steps plan is flexible and your Consultant will tailor this to
On Step 1, you’ll have Meal Replacement Products, which are around 200kcal each. Due to differences in legislation, if you’re in Northern Ireland or the Republic of Ireland, you’re advised to add some healthy conventional food as part of this Step. See below for some options.
suit you and your goals.
How long should I be on Steps 2 and above? When moving towards weight maintenance it’s a good idea to follow each Step for a minimum of two weeks, but for weight loss there is no maximum time for these Steps.
How much fluid? Don’t forget about water. You’ll need to drink at least 2.25 litres/4 pints over the course of the day. Water is the preferred choice, but you can include black tea, coffee, herbal and fruit teas and The 1:1 Diet Water Flavourings. If you are on Step 2 and above, you can also include low-calorie or diet drinks.
Choose between: • ½ portion of protein. Pick from the protein options on pages 14-15. e.g. 70g of beef mince (extra lean 4% fat)* • 130g of prawns (cooked, peeled)* • 1 large egg or 1 bag of Pop Squares**
*Weights are raw/uncooked. ** Talk to your Consultant about our Pop Squares.
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Your meals
We’ve got a great choice of products for you… we’re not just talking about shakes and soups, we’ve got meals that are household favourites; smoothies, bars and porridges too. And we’ve even got convenient bites and snacks, perfect for on-the-go.
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Products
By choosing The 1:1 Diet, you’ll be choosing products that have been designed by experts that will give you the nutrition you need. Our team of experts are always coming up with new delicious recipes for you – so ask your Consultant to let you know when a new product comes out!
Did you know We also have a great range of Step Up® Meals. They are all around 200 kcal and perfect for anyone on Step 2 or above.
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What to eat on the plan We’ve used a traffic light system of red, amber and green to help you make the right choices while on plan. Please note that all kcals given are approximate.
If you are on Step 2: • 3 products + 200kcal protein/vegetables.
Some foods are Red, which means you can choose these occasionally.
Some foods are Amber, which means you can choose some of these.
• Mix ‘n’ match your protein: 1 portion of protein = approximately 180kcal. • You can have a mixture of vegetables from the Step 2 vegetables list, totalling 80g = approximately 20kcal. • Always cook in a healthy way, use fat and calorie-free, non-oil dressings like balsamic vinegar or stock. • Flavour with herbs and spices, like curry powder, chilli powder, coriander, pepper, chives, parsley.
Some foods are Green, which means you can choose these every day.
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Step 2 vegetables You can have a mixture of vegetables from this list, totalling 80g. Some foods are GREEN, which means you can choose these every day.
Vegetables
Traffic light
Vegetables
Traffic light
Vegetables
Traffic light
Vegetables
Traffic light
Runner beans
Green
Asparagus
Green
Chicory
Green
Lettuce (all green leaves) Green
Aubergine
Green
Chinese cabbage
Green
Mangetout
Green
Shallots
Green
Bean sprouts
Green
Courgette
Green
Marrow
Green
Spinach
Green
Broccoli
Green
Cucumber
Green
Mushrooms
Green
Spring greens
Green
Brussels sprouts
Green
Fennel
Green
Okra
Green
Spring onions
Green
Cabbage
Green
Gherkins (pickled)
Green
Pak choi
Green
Sweetcorn (baby, fresh)
Green
Cauliflower
Green
Green beans
Green
Peppers - green
Green
Tomatoes (cherry)
Green
Celeriac
Green
Kale
Green
Pumpkin
Green
Tomatoes
Green
Celery
Green
Leeks
Green
Radish
Green
Tomatoes (canned)
Green
* Please note that all weights are uncooked weights, unless otherwise stated.
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Step 2 beans & pulses proteins You can mix ‘n’ match your protein: 1 portion of protein = approximately 180kcal.
Protein
Measurement*
Kcal per measurement
Aduki beans (cooked/canned, drained)
130g
180
Red
Baked beans (reduced sugar and salt)
265g
180
Red
Black eye beans (cooked/canned, drained)
140g
180
Red
Butter beans (cooked/canned, drained)
200g
180
Red
Chickpeas (cooked/canned, drained)
140g
180
Red
Chickpeas (dried weight)
50g
180
Red
Kidney beans (cooked/canned, drained)
165g
180
Red
Lentils green/brown (cooked/canned, drained)
155g
180
Red
Lentils red (dried weight)
55g
180
Red
Soya beans - edamame (fresh/frozen)
135g
180
Green
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
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Step 2 0ther proteins Protein
Measurement*
Kcal per measurement
Beef - minced (extra lean 4% fat)
140g
180
Green
Beef - stir fry strips/steak (lean)
135g
180
Green
Chicken breast (skinless)
170g
180
Green
Cottage cheese (less than 5% fat)
175g
180
Green
Crab (white meat)
215g
180
Green
Eggs (from a chicken)
2 large
180
Green
Fish (white, skinless)
240g
180
Green
Lamb (lean)
115g
180
Green
Ostrich steak (fillet)
200g
180
Green
Pork (lean)
145g
180
Green
Prawns (cooked, peeled)
260g
180
Green
Quorn chicken pieces
200g
180
Green
Quorn steak/fajita strips
180g
180
Amber
Quorn mince
170g
180
Green
Tofu
150g
180
Green
Tuna (fresh yellowfin)
155g
180
Green
Tuna in water/brine (drained weight)
180g
180
Green
Turkey breast (without skin)
170g
180
Green
Venison
175g
180
Green
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
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If you are on Step 3, 4, 5 or 6 • Choose what you eat carefully.
• Choose from the following listed foods, then match your portion size • Always cook in a healthy way, use fat to the calories of the Step you are on. and calorie-free, non-oil dressings like 1 portion = the calories of the Step balsamic vinegar or stock. you are on. • Flavour with herbs and spices, like • Alternatively make a balanced meal curry powder, chilli powder, coriander, of your choice to the calories outlined pepper, chives, parsley. in your chosen Step.
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Step 3-6 vegetables Vegetables
Measurement*
Kcal per measurement
Asparagus
100g
25
Green
Aubergine
100g
21
Green
Bean sprouts
100g
35
Green
Beetroot (pickled, drained)
100g
57
Amber
Broad beans
100g
76
Amber
Broccoli
100g
43
Green
Brussels sprouts
100g
53
Green
Butternut squash
100g
41
Amber
Cabbage
100g
33
Green
Carrot
100g
42
Amber
Cauliflower
100g
34
Green
Celeriac
100g
27
Green
Celery
100g
10
Green
Chicory
100g
21
Green
Chinese cabbage
100g
14
Green
Courgette
100g
20
Green
Cucumber
100g
15
Green
Fennel
100g
19
Green
Gherkins (pickled, drained)
100g
17
Green
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
17
Step 3-6 vegetables Vegetables
Measurement*
Kcal per measurement
Green beans
100g
30
Green
Kale
100g
42
Green
Leeks
100g
28
Green
Lettuce (all green leaves)
100g
14
Green
Mangetout
100g
38
Green
Marrow
100g
14
Green
Mushrooms
100g
14
Green
Okra
100g
41
Green
Onions
100g
40
Amber
Pak choi
100g
19
Green
Parsnip
100g
74
Amber
Peas
100g
79
Amber
Peppers - red, orange, yellow
100g
26
Green
Peppers - green
100g
20
Green
Pumpkin
100g
16
Green
Radish
100g
14
Green
Red cabbage
100g
27
Green
Runner beans
100g
28
Green
Shallots
100g
24
Green
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
18
Step 3-6 vegetables Vegetables
Measurement*
Kcal per measurement
Traffic Light
Spinach
100g
19
Green
Spring greens
100g
42
Green
Spring onions
100g
28
Green
Sugar snap peas
100g
38
Amber
Swede
100g
30
Amber
Sweetcorn (baby, fresh)
100g
29
Green
Tomatoes (cherry)
100g
25
Green
Tomatoes
100g
16
Green
Tomatoes (canned)
100g
21
Green
Turnip
100g
31
Amber
Measurement*
Kcal per measurement
Aduki beans (canned/cooked)
100g
139
Red
Baked beans (reduced sugar and salt)
100g
67
Amber
Black eye beans (canned/cooked)
100g
127
Red
Butter beans (canned/cooked)
100g
90
Amber
Chickpeas (canned/cooked)
100g
127
Amber
Step 3-6 beans & pulses proteins Protein
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
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Step 3-6 beans & pulses proteins Protein
Measurement*
Kcal per measurement
Traffic Light
Chickpeas (canned/cooked)
100g
127
Amber
Chickpeas (dried weight)
100g
352
Amber
Lentils - green/brown (canned, drained)
100g
116
Amber
Lentils - red (dried weight)
100g
334
Amber
Kidney beans (canned)
100g
109
Amber
Soya beans - edamame (fresh/frozen)
100g
132
Green
Measurement*
Kcal per measurement
Beef - minced (extra lean 4% fat)
100g
125
Green
Beef - stir fry strips/steak
100g
132
Green
Chicken breast (without skin)
100g
106
Green
Cottage cheese (less than 5% fat)
100g
103
Green
Crab (white meat)
100g
85
Green
Egg (from a chicken)
2 med
132
Green
Fish (white, skinless)
100g
75
Green
Lamb (lean)
100g
153
Green
Ostrich steak (fillet)
100g
90
Green
Step 3-6 other proteins Protein
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
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Step 3-6 other proteins Protein
Measurement*
Kcal per measurement
Traffic Light
Pork (lean)
100g
123
Green
Prawns (cooked peeled)
100g
68
Green
Quorn chicken pieces
100g
89
Green
Quorn steak/fajita strips
100g
100
Amber
Quorn mince
100g
105
Green
Salmon (smoked)
100g
186
Amber
Tofu
100g
118
Green
Tuna (fresh yellowfin)
100g
118
Green
Tuna in water/brine (drained weight)
100g
99
Green
Measurement*
Kcal per measurement
25g
94
Red
Oatcakes (gluten free, plain)
11g (1 biscuit)
47
Red
Oatcakes (plain)
11g (1 biscuit)
47
Red
30g
108
Red
60g (1 medium)
154
Red
25g
92
Amber
Step 3-6 whole grains Whole grains Couscous (dried, plain)
Pasta (white, dried) Pitta (wholemeal, plain) Quinoa (dried, plain) * Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
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Step 3-6 whole grains Whole grains
Measurement*
Kcal per measurement
Rice - Basmati (brown, dried)
30g
110
Red
Rice - Basmati (white, dried)
30g
108
Red
Rice cakes (plain)
7g (1 biscuit)
27
Red
Rye bread (plain)
25g (1 small slice)
49
Red
10g (1 biscuit)
35
Red
30g
108
Amber
Bread (wholemeal)
50g (2 small slices)
119
Amber
Wraps (wholemeal, plain)
31g (1 small wrap)
65
Amber
Potato
100g
87
Red
Sweet potato
100g
95
Red
Bran flakes
30g
110
Amber
Muesli (plain, no added sugar)
30g
114
Amber
Porridge oats (plain)
40g
150
Red
Shredded Wheat
22g (1 biscuit)
80
Amber
Wheat biscuits (Weetabix)
20g (1 biscuit)
72
Amber
Rye crisp bread (plain) Spaghetti (wholemeal, dried)
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
22
Step 3-6 dairy Dairy
Measurement*
Kcal per measurement
1tbsp (15g)
12
Amber
Milk - almond (unsweetened)
100ml
13
Amber
Milk - semi skimmed
100ml
47
Amber
Milk - skimmed
100ml
35
Amber
Milk - soya (unsweetened)
100ml
40
Amber
Quark
1tbsp (15g)
10
Amber
Soft cheese (extra light - 2.5% fat)
1tbsp (15g)
12
Amber
Soft cheese (light - 11% fat)
1tbsp (15g)
23
Amber
Yoghurt (plain, 0% fat)
100g
60
Amber
Yoghurt (Greek, 0% fat)
100g
57
Amber
Fruit
Measurement*
Kcal per measurement
Apple
1 small (125g)
58
Amber
Apricot (fresh)
2 whole (80g)
29
Amber
Banana
1 small (100g)
86
Red
Blackberries
5 whole (25g)
33
Amber
Blueberries
100g serving
43
Amber
Crème fraîche (2.5% fat)
Traffic Light
Step 3-6 fruit
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
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Step 3-6 fruit Fruit
Measurement*
Kcal per measurement
1 medium slice (150g)
35
Amber
Cherries
10 whole (100g)
42
Amber
Figs (fresh)
1 whole (35g)
17
Amber
Grapefruit
1/2 standard (187g)
64
Amber
80g serving
54
Red
1 medium slice (150g)
29
Amber
Kiwi fruit
1 medium (60g)
32
Amber
Lemon
1/2 lemon (63g)
12
Green
Lime
1/2 lime (38g)
3
Green
Lychees
4 lychees (60g)
37
Red
Mango
80g serving
52
Amber
Nectarine
1 small (129g)
57
Amber
Orange (any type)
1 medium (150g)
59
Amber
Passion fruit
1 medium (15g)
15
Amber
Peach
1 small (140g)
53
Amber
Pear
1 medium (150g)
74
Amber
1 medium slice (80g)
36
Red
Plum
2 whole (100g)
41
Amber
Pomegranate
1 whole (200g)
122
Red
Cantaloupe melon
Grapes Honeydew melon
Pineapple
* Please note that all weights are uncooked weights, unless otherwise stated.
Traffic Light
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Step 3-6 fruit Fruit
Measurement*
Kcal per measurement
Traffic Light
Raspberries
10 whole (40g)
13
Amber
Rhubarb (raw)
100g serving
11
Amber
Strawberries
100g serving
38
Amber
Watermelon
1 medium slice (200g)
64
Amber
* Please note that all weights are uncooked weights, unless otherwise stated.
Check out our blog for more recipe ideas one2onediet.com /blog
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Just add water
What you need to know
What’s recommended?
• While you are on the plan, it is very important to keep hydrated.
• We often mistake hunger for thirst, so try drinking a glass of water before every meal.
• You should drink at least 2.25 litres / 4 pints of fluid a day on all Steps. This is on top of the water you use to make up your products. • Drink little and often, not in large amounts.
• You can drink still, sparkling, hot or cold water. • If you prefer something sweet, try one of The 1:1 Diet Water Flavourings.
Did you know Drinking water helps your body get rid of some of the bad stuff while losing weight?
• The 1:1 Diet Golden Vegetable Water Flavouring makes a delicious savoury hot drink.
Can I have other drinks? • Yes! But just make the right choices… • Drinks like tea and coffee, herbal and fruit teas, The 1:1 Diet Water Flavourings, occasional low-calorie or diet drinks, flavoured waters, or squashes are fine. However, be careful about how many you have. • If you have a sweet tooth, you can add calorie-free sweetener tablets (not powder). • Moderation is key, so try not to have too many drinks containing caffeine. • You shouldn’t drink any alcohol when on plan.
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Healthy living
Cook the healthy way
Steam. Super quick and will keep more of the nutrients inside the food. Griddle. This is a great way to cook meat, fish and poultry – and you can even do some veggies this way too. Just don’t add any oil, as oils are high in calories (it won’t be healthy then!). Poach. It’s not just for eggs. You can poach fish in milk, or chicken in stock. Why not give it a try.
En papillote. Sounds a bit posh! But it’s really simple. Just wrap some chicken, fish, or veggies in foil or baking paper then pop it in the oven.
Roast. We all love roasts – but you don’t need to pour on lots of oil; just give a couple of sprays of an oil spray.
Grill. Instead of using the frying pan, pop your meats under the grill – the fat will drain away (just trim the excess fat off the meat first).
Stir fry. Get yourself a good non-stick wok and you won’t need to add oil.
Microwave. This is actually a great way of cooking because you don’t need to add any fat or oil.
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Watch your portions
We’re all guilty of piling food onto our plates… but you don’t need to! Buy some smaller plates and bowls as this is an easy way to keep your portion size under control. Here are some other simple steps to follow: • Don’t just guess the portion size - use measuring tools such as spoons, cups or scales. It is very important to measure things like oil.
and salad dressing as they contain a lot of calories. • Once you have served up your dinner, put any leftovers straight in the fridge so you’re not tempted to refill your plate. • Put your vegetables on your plate first, and cover about half of your plate with them. It leaves less room for the higher calorie foods.
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Health is wealth
You should go and have a chat with your GP before starting any weight-loss plan – we’re sure they’ll support you.
If you do take any medication or start taking any while you’re dieting, let your Consultant know. They’ll be able to adjust the plan to suit you.
Your Consultant will ask you a few questions about your health before you begin, just to make sure you’re on the right Step.
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Side effects
Remember, it’s also really important to drink at least 2.25 litres of water a day, this will keep you hydrated and could help you avoid experiencing these temporary symptoms.
During the first few days of your plan, you may feel a little bit different. But don’t worry, this is nothing to be concerned about, your body is just adjusting to losing weight. To give you peace of mind, some of the side effects dieters occasionally experience have been listed here. If you experience any of these, or anything else, speak to your Consultant who is equipped with lots of information to put your mind at rest. We also have a handy FAQ on our website with more information on side effects, why not have a read when you have a spare five minutes: www.one2onediet.com/faqs
• Headaches can occur because of dehydration.
• You may experience changes to your menstrual cycle.
• Constipation and less frequent bowel movements can occur.
• Minor cramps may be experienced.
• You might experience some nausea or diarrhoea. • Faintness, light-headedness or shakiness might be experienced at the start.
• You’re not likely to experience these symptoms at all, but we just want you to be mindful that some side effects might include temporary thinning of hair and, occasionally, gallstones.
• Bad breath can occur.
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Keeping active We encourage you to stay active (or get more active) during your diet. Here are some handy hints…
Here are some other ways to get active: • Take the dog for a walk. • Walk the kids to school.
The first two weeks If you are already active, then keep that going. If not, don’t start a new fitness regime at the same time you start on the lower Steps. It’s best not to do too much while your body is getting used to having fewer calories.
After two weeks We’d encourage you to start moving a bit more. Going for a walk each day is a great way to boost your activity levels.
• Get on your bike. • Take up a team sport. • Why not give dancing a go. • Swimming or aqua aerobics. • Don’t fight for the nearest space in the car park. • Do you always use the lift or escalators? Take the stairs instead. • If you take the bus or tube, get off one stop earlier. • Stop using your downstairs toilet.
It’s recommended to do 30 minutes of moderate-intensity exercise each day. What does that actually mean? Well, it just means you should aim to increase your heart rate a bit – you should feel like you are doing something, but still be able to talk (but probably not sing a song!). There’s no need to be scared of exercising, you don’t have to join a gym (but that’s another great option). Start slowly and build up as your fitness levels increase. Remember, being active is even more important after you’ve lost weight as it’ll help you maintain.
• Dusting, sweeping, mopping, cleaning windows.
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Hints & tips
Tips & tricks
Staying on plan
Support
Socialising
Eating out
Use all of the products included in your chosen Step. This bit is really important – if you skip a product you’ll miss out on some really important nutrients!
Your Consultant is your biggest cheerleader, they are there to support you! But we’ve also got a great following of other dieters on social media. You’ll be able to ask them questions, share tips and even motivate each other too.
You don’t need to lock yourself away while you are dieting – your friends are there to support you too! But here are a few good tips to keep you on the plan…
You don’t need to lock yourself away You can still enjoy a meal out too. Here are some handy hints to help you stay on track while you’re out with friends and family.
• When you’re out for a coffee, instead of ordering a latte, order a black coffee with some skimmed milk in a jug so that you can add it yourself.
• Let your Consultant know that you will be going out for a meal, they’ll be able to advise the best way to approach this.
Your Consultant is there to help you work out how to make your Step fit your life, so have a chat with them and why not keep a food diary too?
• If you normally have a treat when you’re out and about why not take a pack of the delicious Bites with you.
• Look at the menu beforehand to decide what you can have, if you need help choosing, your Consultant is there.
• If catching up with friends, why not suggest going for a nice walk (or join a dance class).
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Our Woman of the Year winner is Pip Smith Winner: Pip (Phillipa) Smith Age: 36 Start Weight: 27st 9lbs Weight loss: 16st Consultant: Josie Heath-Smith
At just 22, Pip’s world was shattered after the loss of her baby daughter, Daisy, when she was 7 months pregnant. Broken and feeling lost, the weight crept on. The turning point came when she realised she needed to stay focused for her other two daughters. Now she’s an amazing 16 stone lighter, walking up to 40k steps every day - with a goal to climb Ben Nevis in the new year. Josie, Pip’s Consultant says:
“Pip is unrecognisable — inside and out. She’s a fighter, admirable and truly stoic. Watching her grow in confidence and strength has been incredible.”
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Our Man of the Year winner is Aidan Pritchard Winner: Aidan Pritchard Age: 30 Start Weight: 25st 3lbs Weight loss: 6st 2lbs Consultant: Tracy & Dave Willett
As a paramedic working on the frontline, Aidan wanted to transform his health to better help others. After a low moment on a ride at Blackpool Pleasure Beach, Aidan committed to losing weight with The 1:1 Diet. For Aidan, his journey has been lifechanging, and he’s now planning his wedding for 2026 - the future’s looking bright! Aidan says:
“With Tracy’s guidance, The 1:1 Diet and a belief I never had before, I know I’m no longer just changing my body - I’m transforming my future.” 36
Fancy changing people’s lives?
Do you know what’s the best part of The 1:1 Diet? As well as weight loss we also offer a life-changing business opportunity! Becoming a Consultant gives you the chance to change your working life and run your own successful business. It only gets better, because
you’re in control. You will be your own boss, work the hours that suit you and you’ll have the chance to build an income. Whether you choose to work from home, from a hired venue or become mobile – it’s all down to you!
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Don’t wait, it’s time to dedicate!
The application process is pretty straightforward. To get started, you just need a Consultant to sponsor you. They will help you set up your business and be there to help mentor you every step of the way. I am on board, what’s next? Changing your life is one of the best feelings ever, but what is even more rewarding is changing other people’s lives!
If running a successful, life-changing business you love sounds good to you, simply talk to your Consultant. There is no obligation, but your Consultant will be more than happy to share their experiences and explain what it involves.
by promising benefits from getting others to join a scheme. Make sure you are not misled by claims that high earnings are easily achieved. We can’t wait for you to join the team!
Here’s some important info… It is illegal for a promoter or participant in a trading scheme to persuade anyone to make a payment
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Remember, it’s all about you! This is your journey and we are here for you every step of the way.
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