NUTRITIONIST KIM PEARSON: Cheaper than Ozempic, here’s my guide to the old school diets that still work and FAST… how to do them safely, and lose weight in just one week

There’s no denying weight-loss jabs such as Ozempic and Mounjaro have revolutionised the diet industry.

Who needs diet plans – or willpower – when you can simply use a pen once a week?

But the truth is, jabs don’t work for everyone. They can lead to unpleasant, potentially dangerous side-effects; they’re expensive; and they often don’t deliver lasting results, with research showing that people regain two-thirds of their lost weight within a year of stopping the jabs.

And who wants to be on a drug like this all their life?

In previous generations when women wanted to lose pounds quickly, they went on one of the popular ‘crash diets’ of the time. Often they’d try them all, and even end up in an unhealthy yo-yo dieting cycle.

Remember your mother sitting there with a salad while everyone else had roast potatoes? But, boy, did they lose weight (if they stuck rigorously to them).

I’m a nutritionist who runs a weight‑loss clinic, and today we tend to shy away from this kind of plan in favour of healthy long-term eating. Much like the jabs, following a strict diet for any length of time can lead to nutrient deficiencies and muscle loss.

Much like the jabs, following a strict diet for any length of time can lead to nutrient deficiencies and muscle loss.

Nutritionist Kim Pearson has devised three plans based on diets that were popular with our mother’s and grandmother’s generation

If you’re not eating enough, you can lower the body’s metabolic rate and reduce its calorie-burning capacity, making weight regain highly likely once normal eating resumes.

However, for people in good health, with no underlying medical conditions, an old-school diet can offer the benefit of rapid weight loss – provided it’s done for no more than seven days and is followed by a sensible eating plan afterwards.

What do I mean by ‘sensible’? To lose weight at a healthy rate of 2lb per week, aim for three meals a day totalling around 1,200-1,500 calories.

Structure your meals around a good size portion of protein – a 150g sized serving will deliver 30-40g of protein – healthy fats and plenty of fibre-rich vegetables, and you shouldn’t need to snack!

So if you want to kickstart weight loss with a bit of retro calorie-counting, you have my permission.

Here I’ve devised three plans based on diets that were popular with your mothers’ and grandmothers’ generation.

You’re welcome to try one of them – but strictly for one week only!

1,000 CALORIES A DAY DIET

Calorie counting diets became hugely popular in the 1960s and lead to weight loss because the body is burning more calories than it is consuming.

If well-balanced and providing an optimal amount of protein, studies suggest that moderate calorie restriction may slow ageing, optimise metabolic health and reduce age-related diseases.

However, many people ditch calories without thinking about the nutrition they need. My plan includes healthy amounts of fat, protein and fibre.

Note: Only water (2 litres) and black/herbal teas and black coffee to be consumed.

DAY 1

BREAKFAST: RASBERRY CITRUS SMOOTHIE

Ingredients

100g frozen cauliflower

100g frozen raspberries

Juice ½ lemon

1 scoop vanilla protein powder (theproteinworks.com)

1 tbsp chia seeds

300ml unsweetened almond milk

Place all in blender until smooth (add water to reduce thickness if required)

LUNCH: PEPPER, BASIL & EGG MUFFINS

Ingredients for one (2 muffin) serving

1 ½ tsps extra virgin olive oil

½ diced pepper (any colour)

1 tbsp fresh chives (finely chopped)

1 tbsp fresh basil

¼ tsp sea salt

3 medium eggs

Method

1. Preheat oven to 350ºF (175ºC) and lightly brush cups of a muffin tray with some of the oil.

2. Add remaining oil to a large pan over medium heat and cook peppers until softened. Add chives, basil, and half of the salt to the pan, stir to combine. Divide the peppers between cups of the muffin tray.

3. Add eggs and remaining salt to a mixing bowl, whisk well. Pour egg mixture into the muffin tray.

4. Bake for 15 to 18 minutes until egg is firm to touch and brown around edges. Allow muffins to cool slightly before removing from pan.

Double or triple quantities to make larger batches for later in the week and store in fridge in airtight container. Eat cold or heat in microwave.

DINNER: MEDITERRANEAN COD WITH CHERRY TOMATOES

Ingredients

1 ½ tbsps extra virgin olive oil

1 ½ tbsps capers

1 tbsp shallot (peeled, finely sliced)

1 crushed garlic clove

100g cherry tomatoes (halved)

80ml water

¼ tsp sea salt

1 cod fillet

2 tbsps parsley (roughly chopped)

Lemon wedge to serve

Method

1. Heat oil in large pan, add capers and cook for 3 minutes. Lower heat and add shallot and garlic, cook for further 2 minutes. Transfer mixture to a bowl.

2. Add halved cherry tomatoes to the pan (still with some oil in bottom), cook for 7 to 8 minutes. Add water and half the salt. Cook until thickened slightly (4-5 mins).

3. Season cod with remaining salt. Add to pan, cover and cook for 5 -7 minutes, or until cooked through.

4. Place cod and tomatoes on a plate and drizzle oil, capers, and shallot mixture on top. Garnish with parsley and serve with lemon wedge.

Double or triple quantities to make larger batches for later in the week. Reheat in a microwave.

DAY 2

BREAKFAST: VANILLA & ALMOND SMOOTHIE

Ingredients

300ml unsweetened almond milk

1 scoop vanilla protein powder

100g frozen cauliflower

½ avocado

1 tbsp almond butter

Method

Add all ingredients to blender and mix until smooth.

LUNCH: Pepper, basil and egg muffins (as before).

DINNER: Mediterranean cod with cherry tomatoes (as before).

DAY 3

Repeat breakfast, lunch and dinner from Day 1.

DAY 4

BREAKFAST: Vanilla & almond butter smoothie (as before).

LUNCH: Eggs, Avocado & Sauerkraut.

Hardboil 3 eggs and serve with half a small, sliced avocado and 50g of sauerkraut.

DINNER: SEARED SALMON & BROCCOLI

Ingredients

130g salmon fillet (skin on)

¼ teaspoon sea salt

2 ¼ tsps soy sauce

½ clove crushed garlic

¼ tsp minced ginger

1 ½ tsps extra virgin olive oil

200g tenderstem broccoli (trimmed)

Method

1. Pat salmon dry with paper towel and season with salt.

2. In a small bowl, whisk together soy sauce, garlic, and ginger.

3. Heat oil in a large pan over medium heat. Place salmon in pan skin-side down, cooking for about 3 to 5 minutes or until the skin is crispy. Brush salmon with ¼ of the sauce and then flip and cook for 1 minute, until flesh is opaque throughout. Remove and set aside.

4. Deglaze pan with a splash of water if needed to remove any browned bits. Add broccoli and cook, stirring occasionally, until tender (approx 4 mins). Lower heat and add remaining sauce. Cook for 30 seconds or until sauce has thickened and serve all ingredients on a plate.

Double quantities to make larger batch for later in week if desired. Reheat in microwave.

DAY 5

BREAKFAST: Raspberry citrus smoothie (as before).

LUNCH: Eggs, avocado and sauerkraut (as before).

DINNER: Seared salmon and broccoli (as before).

DAY 6

BREAKFAST: SALSA & SPINACH OMLETTE

Ingredients

2 tsps extra virgin olive oil

50g baby spinach

3 medium eggs

Sea salt & black pepper (to taste)

60g salsa (eg M&S Vine Ripened Tomato Salsa)

Method

1. Heat half the oil in a non-stick pan over medium heat. Add spinach and cook until tender and wilted. Transfer cooked spinach to a plate and set aside.

2. Whisk eggs in a small bowl, season with salt and pepper to taste. Add remaining oil to pan. Add eggs and cook until almost set. Place salsa and cooked spinach on one half of the omelette and fold other half over top. Remove from heat and serve.

LUNCH: SIMPLE TUNA SALAD

Ingredients

1 x 100g tin tuna (drained)

½ green apple (chopped)

1 x spring onion (finely sliced)

1 tbsp good quality mayonnaise

Sea salt & black pepper (to taste)

Method

Combine all ingredients in large bowl and serve.

Double quantities to make larger batch for next day if desired.

DINNER: CHICKEN, GREEN BEANS & CARROTS

Ingredients

150g chicken thighs (boneless, skinless)

1 tbsp extra virgin olive oil

½ Lemon (juiced)

1 tbsp Italian seasoning

100g green beans (trimmed)

1 large carrot (peeled, cut into sticks)

Sea salt & black pepper (to taste)

Method

1. Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.

2. In a bowl, combine chicken thighs, half the oil, lemon juice, and Italian seasoning.

3. Add beans and carrots to baking sheet. Toss with remaining oil, salt, and pepper to coat. Spread beans and carrots evenly.

4. Place chicken thighs on baking sheet, making room around beans and carrots. Bake up to 30 minutes or until chicken is cooked through and vegetables are browned and tender. Serve.

Double quantities to make larger batch for next day. Reheat in microwave.

DAY 7

Repeat breakfast, lunch and dinner from Day 6.

WEEKLY COST: £63 ($81) excluding store cupboard ingredients such as olive oil and seasoning

THE AIR HOSTESS DIET

Also known as the ‘TWA Diet’, after the US airline, this very low-calorie diet plan was said to have been used by cabin crew in the 1960s. Most people burn a minimum of 1,600 calories per day; this diet provides less than 900.

It features daily grapefruit because the fruit was thought to contain fat-burning enzymes. In fact they don’t, but they are known to support liver health with antioxidants like naringenin, which can reduce inflammation. It can impact on certain medications though – so do check with your doctor before you start.

Where vegetables are listed, eat at least 150g of each or two large handfuls of lettuce. Vegetables can be steamed, boiled or roasted without oil. Protein portion should be as stated, or 150g uncooked weight.

DAY 1

BREAKFAST: ½ grapefruit and unlimited black coffee or tea.

LUNCH: Grilled steak, lettuce, tomato (no dressing), small apple.

DINNER: 2 hard-boiled eggs, green beans, 1 whole grapefruit.

CALORIES: 816

DAY 2

BREAKFAST: As before.

LUNCH: 1 pork chop, lettuce, 177ml tomato juice.

DINNER: 1 cooked chicken breast, cauliflower, squash, green beans, 177ml apple juice.

CALORIES: 851

DAY 3

BREAKFAST: As before.

LUNCH: Celery and lettuce salad, 1 hamburger patty, small apple.

DINNER: Chicken breast, 200g tinned tomatoes, 177ml prune juice.

CALORIES: 878

DAY 4

BREAKFAST: As before.

LUNCH: 2 scrambled or boiled eggs, green beans, 177 ml pineapple juice

DINNER: Grilled steak, lettuce and tomato salad, 177ml tomato juice.

CALORIES: 729

DAY 5

Repeat meals from Day 2.

DAY 6

Repeat meals from Day 1.

DAY 7

Repeat meals from Day 3.

WEEKLY COST: £44.80 ($57.20)

THE CABBAGE SOUP DIET

Hailed as a ‘miracle fat-burning diet’, it’s thought to have originated in the 1950s but peaked in popularity in the 1980s.

Cabbage soup has many benefits, providing fibre, hydration and a variety of micronutrients. Cruciferous vegetables support liver detoxification, an important factor when losing weight, as the liver plays a key role in the body’s metabolic process.

While it’s healthy and can support weight loss as part of a wider plan, cabbage soup has no fat-burning properties. As for the rest of the foods on the plan, it’s simply a low-calorie diet. Days 1-4 are very low in protein, meaning you risk muscle loss if you follow this diet for any length of time.

DAY 1

Cabbage soup + unlimited raw fruit (no bananas).

DAY 2

Cabbage soup + unlimited leafy green vegetables, raw or cooked.

DAY 3

Cabbage soup + unlimited fruits and vegetables (no potatoes or bananas).

DAY 4

Cabbage soup + unlimited skimmed milk, bananas (max of 4).

DAY 5

Cabbage soup + 280-560g lean beef or chicken (skinless) and tomatoes (up to six).

DAY 6

Cabbage soup + unlimited beef and leafy green vegetables.