The Cambridge Diet, now known as the 1:1 Diet, is a very low-calorie diet (VLCD) plan designed for rapid weight loss. Originally developed by Dr. Alan Howard at Cambridge University in the 1970s, it was introduced commercially in the US and the UK in the 1980s. The diet has been reintroduced as the 1:1 Diet, emphasizing the one-to-one relationship between the dieter and a diet counselor. This article delves into the workings of the Cambridge Diet, its benefits, risks, and overall effectiveness.
How the Cambridge Diet Works
The Cambridge Diet operates on the principle of significant calorie restriction, similar to a ketogenic diet. By drastically reducing calorie intake, the body enters a state of ketosis, where it starts burning stored fat for energy due to the absence of carbohydrates. The diet involves replacing conventional meals with calorie-controlled products like shakes, soups, and bars.
The 1:1 Diet builds upon the Cambridge Diet by incorporating personalized support from a diet consultant. This consultant works with the dieter to create an individualized diet plan, providing accountability and increasing the likelihood of success. The consultant also provides meal replacement ideas and continues to meet with the dieter weekly for reviews and to order more meals.
The Six Stages of the Cambridge Diet
The Cambridge Diet (1:1 Diet) comprises six stages, with total calorie intake gradually increasing from approximately 450 to 1500 kcal per day before reaching the maintenance phase. The specific foods consumed depend on the stage.
The step 1 (Sole Source diet) is the most extreme step that involves eating only Cambridge diet products together with 2.5 litres of water.
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There are 35 Cambridge diet products, including noodles, soups, porridge, shakes and bars. All are claimed to be nutritionally balanced and 200 calories or less. There are also recipes and ideas to include as you move towards the maintenance stage.
The initial 12 weeks involve a drastic reduction in calories, creating a substantial calorie deficit for a short, intense period, which often leads to significant weight loss. Over the long term, more meals are introduced, allowing for greater flexibility. Diet consultants support dieters throughout the plan and adapt it as needed.
Evidence and Potential Benefits
Some published research suggests that VLCDs like the Cambridge Diet may help manage Type 2 diabetes. The Cambridge diet approach has been included in the largest ever study of diabetes prevention. It is also effective in managing diabetes, prediabetes, osteoarthritis, obstructive sleep apnea, obesity, and cardiovascular disorders.
A growing body of evidence suggests that the Cambridge Diet is tolerable and can be used to reduce weight up to 15 kgs.
Risks and Side Effects
The Cambridge Diet has potential side effects, including constipation, flatulence, nausea, bad breath, cold sensation, tiredness, and dizziness. Strict calorie restriction may lead to nutrient deficiencies and other undesirable outcomes, such as headaches and dizziness. The number of calories consumed on this diet is close to starvation levels, which can lead to flatlined energy levels and a depleted immune system.
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Since the diet primarily involves meal replacements, it can eventually increase a dieter’s craving for food, potentially leading to overeating and weight gain. The extremely strict nature of the Cambridge Diet plan can be demoralizing, and dieters may face difficulty maintaining the diet guidelines for an extended period.
A Nutritionist's Perspective
Nutritionists express concerns about the Cambridge Diet due to its strict calorie restriction, which may lead to nutrient deficiencies and other less desirable outcomes like constipation, headaches, and dizziness. The number of calories consumed on this diet are close to starvation levels, so are likely to flatline energy levels and deplete the immune system. Plus, it’s incredibly boring to be so restrictive in the foods you eat, which makes it fairly unsustainable in the long term and can negatively affect your relationship with food, your social life and mental well-being. There is a high risk that individuals will re-gain the weight once they return to a normal eating pattern, which can really undermine self-esteem.
A diet plan of 1000 calories or lesser a day should not be followed for more than 12 weeks continuously. If a dieter is eating only 600 calories or lesser a day, he/she should be evaluated constantly by a healthcare/diet professional to avoid serious consequences, such as loss of muscle mass.
Long-Term Sustainability and Alternatives
Calorie restriction on this scale is not recommended unless under the guidance of a health professional, and success on this plan requires you to spend money buying Cambridge diet products.
Given the extreme calorie deficit, you are likely to see quite quick weight loss. However, it’s not a sustainable or healthy approach. Instead, balanced wholesome meals, plenty of water, regular exercise, and decent quality sleep offer a more enjoyable and safer approach to healthy living.
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Other weight loss options include Second Nature, which focuses on helping members love food again without restrictions.
Cost Comparison
The 1:1 Diet by Cambridge Weight Plan costs approximately £55.23 per week (£2.63 per meal), based on three meals a day and a weekly one-to-one consultation. The LighterLife Plan costs around £69.99 a week for the 8-Week VLCD Food Package Subscription Bundle. Weekly face-to-face sessions with a registered dietitian or nutritionist can be very expensive (£40-£100/hour).