alcohol<\/a>, and goes running and to Pilates several times a week.<\/p>\nSo what changed? It\u2019d be easy to assume that Brenda had used weight-loss jabs like Mounjaro or Wegovy to ditch those stubborn pounds. After all, an estimated half a million Brits are said to be taking the drugs, which studies have shown can help shift up to 21 per cent of bodyweight in just 12 months.<\/p>\n
![\"Brenda](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/98480661-14722503-image-m-3_1747490268680.jpg\")
<\/p>\n
Brenda Griffin lost more than 3st on the plan and now is maintaining the weight<\/p>\n
But Brenda\u2019s transformation was, in fact, based on a diet first devised in the 1980s and which, its advocates claim, is \u2018superior to\u2019 weight-loss jabs as it\u2019s more sustainable.<\/p>\n
Originally called the Cambridge Diet, it\u2019s been known as The 1:1 Diet since 2018 \u2013 in a nod to the one-to-one support slimmers get from the plan\u2019s specially trained \u2018consultants\u2019.<\/p>\n
But it still follows the same basic principle \u2013 dieters stick to between 600 and 800 calories a day by replacing meals with products such as shakes and soups. Studies suggest people on it lose an average minimum of around 1.5st, up to 3st, in the first 12 weeks. Studies on Wegovy show an average weight loss of 13lbs over 12 weeks.<\/p>\n
These same meal replacements were used in the DiRECT trial \u2013 a groundbreaking study which proved rapid weight loss could reverse type 2<\/p>\n
diabetes. Published in 2018, the NHS-backed research saw 2,000 people lose up to 33lbs \u2013 more than 2st \u2013 using the products over two years. Nearly half put their diabetes into remission, meaning they no longer needed medication.<\/p>\n
Today, the range is no longer just shakes and soups, which many found uninspiring and hard to stick to. Now, there are dozens of meals including pasta and curries, as well as porridge and snack bars.<\/p>\n
The diet is seeing renewed interest, because \u2013 despite the clamour around weight-loss drugs, known as GLP-1 receptor agonists \u2013 not everyone wants to resort to medication, which can have side-effects such as nausea and vomiting and may have to be taken for years to keep the weight off.<\/p>\n
![\"All](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/98480659-14722503-image-m-7_1747490692591.jpg\")
<\/p>\n
All her life, Brenda had struggled with her weight after dealing with life’s hurdle \u2013 divorce, multiple bereavements and the menopause \u2013 by resorting to \u2018cheese, chocolate and a bottle of Chardonnay\u2019<\/p>\n
Some 1:1 Diet consultants argue the plan leads to quicker, healthier weight loss than the jabs. One coach, Emma B, wrote on Facebook: \u2018Weight loss is over twice as fast with The 1:1 Diet \u2013 eight weeks to lose an average of 1.5st versus 20 weeks with Wegovy,\u2019 adding that \u2018the 1:1 Diet is specifically formulated to provide all the nutrients you need.\u2019<\/p>\n
In Brenda\u2019s case, the diet not only helped her drop several dress sizes, but has completely changed the way she thinks about food. It is no longer the emotional crutch it was \u2013 as she discovered when she lost her mum last year.<\/p>\n
\u2018I\u2019ve learnt so much about my triggers,\u2019 she says. \u2018I\u2019d cared for Mum throughout the pandemic and, when she died in February 2024, the old me would have spiralled out of control, eating and drinking through my pain.<\/p>\n
\u2018Since doing the plan, I know if I just get off the sofa and go for a run or walk the dog on the seafront, I will feel better than any chocolate bar could make me feel. Fresh air and exercise are my new drug of choice.\u2019\u00a0<\/p>\n
Tens of thousands are on the 1:1 Diet in the UK alone, and it\u2019s understood to have helped millions since it started 40 years ago. It involves six stages. The first is the strictest: dieters use the company\u2019s meal-replacement products \u2013 all around 200 calories each \u2013 to reduce their food intake to between 600 and 800 calories a day for eight to 12 weeks. (People get either three or four a day, depending on their starting weight).<\/p>\n
After this point, normal food can be gradually reintroduced via one healthy meal, cooked from a range of recipes, but might involve grilled fish or lean meat with salad, crispy chicken and waffles, or a chilli and prawn spaghetti.<\/p>\n
Crucially, the portion sizes are strictly limited, partly to control calorie intake but also to gradually \u2018train\u2019 the brain and body to recognise what a healthy plate of food should look like.<\/p>\n
Stage three involves a 150-calorie breakfast, a salad for lunch and a 400-calorie evening meal, topped up with two meal-replacement products. Steps four and five gradually increase the calorie intake to 1,500 a day by adding in more food and milk and reducing the number of meal-replacement products. Step six is maintenance \u2013 eating a healthy diet of 1,500 calories a day and staying active.<\/p>\n
Mark Gilbert, nutritionist at The 1:1 Diet, explains: \u2018The diet is based on a small volume of food providing the maximum amount of nutrition.\u2018You get all your essential vitamins, minerals, essential fats and quality protein. Despite the very low calories, we\u2019ve seen people improve their iron levels, as well as other minerals.\u2019<\/p>\n
He adds: \u2018This isn\u2019t a miracle diet. Most diets are unsuccessful and people will get it wrong and relapse. But it is easier to stick to than most other diets, and we have the science to tell us that it works.\u2019<\/p>\n
It is because of the results from the DiRECT trial that the diet has seen an uptick in popularity, Mr Gilbert suggests.<\/p>\n
But the key to any diet, of course, is whether the weight stays off.<\/p>\n
In DiRECT, there was a high drop-out rate and \u2018considerable\u2019 weight regain for most participants as they reintroduced normal food. After five years, the average weight loss was nearly 1st \u2013and just a quarter of those who had put their diabetes into remission after two years remained in remission three years later.<\/p>\n
Another study by researchers at Oxford had similar results. One group was given the 1:1 Diet plan while another was just given standard diet advice.<\/p>\n
After six months, the group using meal replacements had lost an average of 15kg (2st 5lbs), compared to less than 5kg (11lbs) for a group given ordinary diet advice. But for both groups, the weight piled back on more than two years later. Those using 1:1 were a stone lighter than when they started, compared to just 6lbs lighter in the other group.<\/p>\n
Alex Miras, professor of endocrinology at Ulster University, said: \u2018We know from DiRECT that this diet can work to help people lose significant weight, but we also know from DiRECT that it doesn\u2019t stay off once they go back to normal food.<\/p>\n
\u2018For those it works for in the longer term it\u2019s fantastic, but for around 90 per cent they\u2019ll put weight back on and will have to revert to the diet to lose it again.\u2019<\/p>\n
Brenda still uses the porridge meal-replacement products in the morning and has overhauled her diet. \u2018I can\u2019t say my journey has been easy,\u2019 she says. \u2018The first week in particular was hard as it was quite an adjustment. I had to sit separately from my family when I was eating.<\/p>\n
\u00a0<\/p>\n
![\"Brenda](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/98480663-14722503-image-m-6_1747490602308.jpg\")
<\/p>\n
Brenda had almost reached her goal weight of 12st by the time her son got married. \u2018I did not want to be the fat mother of the bridegroom,\u2019 she says. \u2018I wanted to wear a big hat, to look great in the pictures and just feel great. And I did\u2019<\/p>\n
\u2018But I worked my way through the stages and had the mindset that, if I did come off plan for a meal on holiday or for an event, that it was only one meal and as long as I got back to it, I\u2019d achieve my goal. I was losing slowly, but feeling brighter, sleeping better, and had so much more energy.\u2019<\/p>\n
She had almost reached her goal weight of 12st by the time her son got married in June 2023.<\/p>\n
\u2018I did not want to be the fat mother of the bridegroom,\u2019 she says. \u2018I wanted to wear a big hat, to look great in the pictures and just feel great. And I did.\u2019<\/p>\n
While fat jabs weren\u2019t widely available when Brenda started on the plan, she says she doesn\u2019t think she would have tried them. \u2018I have a couple of friends who do, but one is still eating her old unhealthy diet and drinking. That\u2019s not sustainable in the long run.\u2019<\/p>\n
Mr Gilbert points out that most people on GLP-1 drugs obtain them privately, which means they may not get the same sort of nutritional advice and support to change their diets. \u2018Those who are overweight or obese are even more likely to be deficient in one or more vitamins and minerals because they may be eating the wrong things.<\/p>\n
\u2018So when they use the jabs, they\u2019re eating the same wrong things, just less of them.\u2019<\/p>\n
He adds: \u2018We\u2019ve had people lose over 15st. You\u2019ve got<\/p>\n
people with everything from diabetes, heart problems, sight problems \u2013 they<\/p>\n
feel terrible, they\u2019re depressed. Everything gets better because they\u2019re not just losing weight but are eating nutritionally better, too.\u2019<\/p>\n
12st loss left Donna unrecognisable<\/p>\n
Donna McCaulsky weighed more than 25st and had a BMI of 45.4 two years ago, making her morbidly obese.<\/p>\n
The civil servant, 50, from south-east London, had been diagnosed with an autoimmune condition, lichen planus, which can cause inflammation in the mouth and throat, and was taking steroids to control it. In combination with her snacking habit, this caused her to pile on the pounds.<\/p>\n
![\"At](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/98480645-14722503-image-a-1_1747489773580.jpg\")
<\/p>\n
At her heaviest, Donna McCaulsky weighed more than 25st. She is now nearly half her weight, at 13st 7lb<\/p>\n
\u2018My weight had ballooned by astronomical amounts,\u2019 Donna says. \u2018Walking was my thing and I couldn\u2019t walk far any more. I was in excruciating pain. That\u2019s when I realised I had to do something about it.\u2019\u00a0<\/p>\n
Donna turned down a gastric sleeve operation and instead found a 1:1 Diet consultant on TikTok in May 2023.<\/p>\n
Because of her high BMI, she started on a combination of meal replacements and normal food amounting to 1,300 calories a day so her weight loss was more gradual.<\/p>\n
She lost 4lbs in her first week, and is now 13st 7lb \u2013 which means in total she has lost a staggering 12st.<\/p>\n
\u2018I\u2019m so happy,\u2019 says Donna. \u2018My skin cleared up. I went from a size 30 to a size 12. When I go food shopping I go straight to what I need and no longer pick up snacks.<\/p>\n
\u2018I still use the products and because I\u2019ve had support I know what to do.\u2019<\/p>\n
It\u2019s not all soups and shakes…<\/p>\n
Under The 1:1 Diet, slimmers only consume calorie-controlled meal replacements for eight to 12 weeks. After this, \u2018real\u2019 food is reintroduced, with a range of recipes provided by the club. Here are a few…\u00a0<\/p>\n
Breakfast: Cinnamon French toast ![\"\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/98480635-14722503-image-a-9_1747491171155.jpg\")
<\/p>\n
\u00a0<\/p>\n
Serves two<\/p>\n
250 calories per serving<\/p>\n
\u25cf 2 medium eggs<\/p>\n
\u25cf Pinch ground cinnamon<\/p>\n
\u25cf Pinch ground nutmeg<\/p>\n
\u25cf 4 tbsp skimmed milk<\/p>\n
\u25cf Freshly ground black pepper<\/p>\n
\u25cf 2 medium slices of multi-grain bread<\/p>\n
\u25cf One-calorie spray oil, such as Frylight<\/p>\n
\u25cf 100g fresh berries, such as blueberries, raspberries or strawberries<\/p>\n
\u25cf 2 heaped tbsp fat-free fromage frais<\/p>\n
\u25cf Icing sugar (for dusting)<\/p>\n
Beat together eggs, spices, and skimmed milk. Season with black pepper and pour into a shallow dish. Soak bread slices in egg mixture.<\/p>\n
Cook bread slices in a frying pan sprayed with oil for 2-3 minutes until golden brown. Flip and cook other side.<\/p>\n
Serve toast with berries and top with fromage frais, dust with icing sugar.<\/p>\n
Lunch: Chicken satay noodle salad ![\"\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/98480639-14722503-image-a-8_1747491163667.jpg\")
<\/p>\n
Serves two<\/p>\n
400 calories per serving<\/p>\n
\u25cf One-calorie spray oil, such as Frylight<\/p>\n
\u25cf 200g chicken breast fillets<\/p>\n
\u25cf 25g rice noodles (dry)<\/p>\n
\u25cf 1 medium carrot, grated<\/p>\n
\u25cf 80g white cabbage, shredded<\/p>\n
\u25cf \u00bc cucumber, cut into matchsticks<\/p>\n
\u25cf 2 spring onions, thinly sliced<\/p>\n
\u25cf Handful of coriander, chopped<\/p>\n
\u25cf 1 tbsp crushed salted roasted peanuts<\/p>\n
\u25cf Seeds from \u00bd pomegranate<\/p>\n
For the sauce:<\/p>\n
\u25cf 1 tbsp crunchy peanut butter<\/p>\n
\u25cf 1 tbsp sweet chilli sauce<\/p>\n
\u25cf Juice of \u00bd lime<\/p>\n
\u25cf 1 tbsp water<\/p>\n
\u00a0Fry the chicken in a lightly oiled pan for 12-15 minutes, turning halfway through, until cooked through and golden brown. Cut into thin slices.\u00a0<\/p>\n
Mix sauce ingredients together and add the warm chicken. Cook rice noodles according to packet instructions.\u00a0<\/p>\n
Toss chicken and noodles with coriander and vegetables in a bowl. Sprinkle with crushed peanuts and pomegranate.<\/p>\n
\u00a0Sweet treat: Frozen chocolate bark ![\"\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/98480641-14722503-image-a-10_1747491339668.jpg\")
<\/p>\n
\u00a0<\/p>\n
Serves two<\/p>\n
400 cal per portion<\/p>\n
\u25cf The 1:1 Diet Chocolate Flavour Shake (or any flavour)<\/p>\n
\u25cf 100g of 5 per cent Greek yoghurt or 170g fat-free Greek yoghurt<\/p>\n
\u25cf 10g almonds<\/p>\n
\u25cf 50g fresh blueberries<\/p>\n
\u25cf 100g fresh strawberries<\/p>\n
Whisk up The 1:1 Diet Chocolate Flavour Shake. Pour into a small baking tray lined with greaseproof paper and drizzle over the yoghurt.\u00a0<\/p>\n
Sprinkle over the nuts and berries. Freeze for three hours, then break up bark and serve.<\/p>\n","protected":false},"excerpt":{"rendered":"Looking at Brenda Griffin today, it\u2019s hard to believe that, not long ago, she was nudging 15st on…\n","protected":false},"author":2,"featured_media":110854,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[92,105,211,16,15],"class_list":{"0":"post-110853","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-dailymail","9":"tag-health","10":"tag-nhs","11":"tag-uk","12":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114527082031987055","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/110853","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=110853"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/110853\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/110854"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=110853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=110853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=110853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}