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Consultant Q&A with Gemma Renwick

Gemma Renwick has been a Consultant with The 1:1 Diet for seven years.  We’ve asked her to share her top tips and advice on some common questions from dieters!

I get huge cravings for carbs when I’m due on! Any suggestions please?

When I was on Plan, it was the one time that I struggled the most. My top tip would be to prepare mentally and try to distract yourself. One way I did that was by taking a nice hot bubble bath.

Eating little and often can also help. Try splitting up the products you’re having on Plan, to have smaller portions, but more often. This could be as simple as having half a shake in the morning and then a couple of hours later, having the other half, before your lunchtime meal.

There are so many yummy products you can have too. If you crave chocolate you could try Salted Caramel Bites or maybe a Chocolate Orange Fusion Bar. If you’re a carb craver, whilst on Plan you could have Macaroni Cheese or Spaghetti Bolognese. Perfect comfort food!

How do you deal with visiting other people? My mum is such a feeder even when I’m on Plan.

People might try and test you whilst you’re on Plan – I was quite stubborn, and I wanted to prove people wrong! Stay strong and say no!

It’s good to explain why you want to lose weight and that you need their support. Try to talk about how you’re feeling now and how you want to feel from doing this. Your family should understand that. If they can support you, it will make your journey so much easier!

But don’t forget to always be prepared – if you’re going to a family member’s house, or maybe an event - have a bar or bites and water in your bag as backup. Don’t be afraid to tell people you’re on Plan – it’s not a secret!

How do zero calorie drinks like Diet Coke work on Plan?

As a Consultant, I get asked this question a lot. On the lower Steps, Step 1 or Total Diet Replacement (TDR), we only advise water, and you can add The 1:1 Diet water flavourings too, or black tea or coffee.

Diet fizzy drinks can be had on occasion from Step 2 and above. Having the odd diet fizzy drink isn’t going to harm you but I wouldn’t recommend having it regularly, as fizzy drinks do not count towards your water intake.

What are the different Steps?

When you start on Plan you should get a Steps booklet from your Consultant, which explains each Step. Check out the Steps webpage for more information.

Here’s Gemma’s run-down of each step!



Do you have any advice for eating out? Is it possible at all if you are on a higher Step?

Eating out is 100% possible!

A lot of restaurants now have calorie content on their menu, but I recommend always looking at the restaurant’s website before you go out, and make sure you’re prepared. Order what you planned, alongside your water, and enjoy! I always try to pick the healthier options too like lower calorie dishes or salads.

How do you maintain the weight? I struggle and put the weight back on every time.

I’ve maintained my three stone loss now for seven years. It can be hard work and doesn’t come naturally. But it’s all about being mindful of what I’m eating and calorie counting the majority of the time.

When I was on Plan, I lost my weight on Step 2 in 8 weeks. I then worked my way up the Steps towards maintenance. What’s key is working up the Steps slowly and properly to rebuild your body’s metabolism. Always think about the food you’re putting in your body, and how that makes you feel. Use the Steps booklet as all the food in there will help keep you fuller for longer and give you energy, but is lower in calories.

Now I have anywhere between 1500 – 1800 calories, with a little bit of running and walking in the week. At the weekend I have something of what I fancy, but just being mindful and not overdoing it is key!

How much weight can I expect to lose on the Plan? 

Each individual’s weight loss is different. On average, slimmers tend to lose a stone every four weeks, when on a lower Step (1 or 2). Sometimes it’s more, sometimes it’s less, and what’s key is that it really depends on the person and their medical conditions or lifestyle choices.

The Plan can be tailored to your lifestyle, so it’s all about finding the right Step for you and remembering that everybody’s different!

Thanks to Gemma for the super helpful advice. There are loads of fantastic Consultants just like Gemma all over the UK and Ireland. To start your weight-loss journey, find a Consultant today!