jorge cruise belly fat cure food list

• Dietary trends
• About food choices

The 100 by Jorge Cruise (2013): What to eat and foods to avoid

• Proteins, vegetables, and fats are “freebies” – portion size suggestions only
• Sugars and carbs – limit to 100 Sugar Calories a day

Below  is a detailed outline of the food recommendations in the book.  What to eat   |   Foods to limit   |   How to calculate Sugar Calories . There’s a lot more in the book.

Use this page as a cheat sheet alongside the book. Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet.

Get a copy of The 100 for a detailed discussion of why this diet works, Sugar Calories for various foods, menus, meal planners, shopping lists, and outlined recipes

The reasoning behind The 100

This book claims that the “calories in, calories out” theory is incorrect. Insulin is the main regulator of fat storage and mobilization, and we secrete insulin primarily in response to the carbohydrate content of the diet. The more carbs and the less fat in the diet, the more insulin you secrete, and this affects weight. All carbohydrates are in essence a form of sugar, and this diet counts and limits carbohydrate calories as “Sugar Calories.”

The 100 diet plan – food list

Follow this plan for 4 weeks. Afterwards, if you need to, return to the 4-week plan to recharge your weight loss.

• What to eat
• Foods to limit
• How to calculate Sugar Calories

Vegetarians and vegans can substitute the meats and/or cheeses with their own favorite options

Foods to eat in The 100 – Freebies

These foods have zero sugar calories and don’t need to be counted:

• Ask yourself if you are actually hungry for your next bite. If you feel full, you have overeaten
• Aim for 25-30 grams of fiber a day to accelerate your weight loss
• Freebies aren’t unlimited. For each food type in the Freebies, see the recommended portion size in this section.
• Portion size – deck of cards or 3 oz. (for men or those who are looking to build muscle you may go up to 6 oz.)
• Poultry / game birds – e.g. chicken breast, cornish hen, lean ground turkey, turkey breast, duck, goose, pheasant
• Eggs – e.g. chicken eggs (brown or white), duck eggs, egg whites, goose eggs
• Fish & seafood – e.g. catfish, clams, cod, crab, flounder, halibut, lobster, mahimahi, orange roughy, oysters, salmon, sardines, scallops, shrimp, sole, swordfish, tilapia, trout, tuna
• Meats – e.g. beef (Select or Choice grades of beef, trimmed of fat, including chuck, rib, rump roast, round, sirloin, cubed, flank, porterhouse, T-bone steak, tenderloin, ground beef), pork (center loin chop, tenderloin), veal (loin, chop, or roast), lamb (chop, leg, or roast), buffalo
• Processed meats – e.g. bacon, beef jerky, bierwurst/beerwurst, bologna, Canadian bacon, chorizo, corned beef, Devon sausage, ham, hot dog, liverwurst, meatloaf, pastrami, pepperoni, pork roll, processed sandwich/deli meats (ham, roast beef, turkey, chicken, etc.), prosciutto, salami, sausage, smoked meat, summer sausage, turkey bacon, turkey burger
• Vegetarian meats (check for carbs) – e.g. chicken substitute, vegetarian hot dogs, veggie burgers, tofu
• Whey protein
• Portion size – half your plate maximum (unless you have had your entire plate and are actually hungry – feel free to have another serving for this meal)
• Alfalfa sprouts, artichokes, arugula, asparagus, avocado, bell pepper, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, celery, collards, white corn (this looks like it was misclassified as it has carbs), cucumber, eggplant, endive, fennel, green onion, kale, lettuce (all types including iceberg, red leaf, romaine), mushrooms, mustard greens, okra, onion, pepper (all types including bell, jalapeño, serrano), radicchio, radishes, scallions, shallots, snap peas, spinach, swiss chard, summer squash, tomato, turnip greens, watercress, zucchini
• Dill pickles
• Lemon, lime
• Basil, chives, cilantro, garlic, ginger, parsley, pepper, peppermint, salt, thyme
• Portion size – bottle cap or 1 oz. (this amount can vary up and down slightly, but try to stick to this range)
• Animal fats
• Saturated fat
• Butter, ghee
• Avocado oil , coconut oil , flaxseed oil
• Olive oil, sesame oil, walnut oil
• No portion size given
• There aren’t any clear guidelines about whether to have full-fat dairy or reduced fat / low fat / no fat. However, on p.180 both whole milk and 1%/fat free milk have the sugar calories listed. Yogurt, half-and-half and sour cream are mentioned on p.178 without saying they should be low-fat or fat-free. Assumption – full fat is preferred, but low-fat is okay as long as you count the Sugar Calories
• Cheese – e.g. American, asiago, blue, brick, brie, cheddar, colby, colby jack, dry jack, edam, farmer cheese, feta, fontina, gorgonzola, gouda, gruyère, havarti, limburger, mascarpone, monterey jack, mozzarella, muenster, parmesan, pepato, pepper jack, provolone, queso blanco, ricotta, romano, scamorza, swiss, teleme
• Greek yogurt
• Half and half, sour cream, whipped cream
• Unsweetened milk substitutes, e.g. almond milk, coconut milk, soy milk (check for carbs)
• Almonds, brazil nuts, cashews, macadamia nuts, peanuts, pine nuts
• Almond flour
• Pumpkin seeds, sesame seeds, sunflower seeds
• Baking powder, baking soda
• Mayonnaise, mustard, soy sauce, vinegar
• Coffee (black), espresso
• Stevia Tropical Singles
• Tea, unsweetened plain, hot or iced
• Water – drink when you’re thirsty, and don’t drink it when you’re not
• The book lists only red wine as a treat. If you don’t want wine or alcohol – there’s a cupcake recipe listed as a treat at  https://jorgecruise.com/wp-content/uploads/2013/10/100_Free_Menu_Recipes.pdf . Jorge’s previous diet book The Belly Fat Cure has 1 ounce of dark chocolate as a treat – you could use that but you’d have to count the sugar calories. There are no clear guidelines about other alcoholic drinks which could be used as a substitute for red wine

Other guidelines:

• Morning fast – Try a delayed breakfast one day a week, breakfast at 11am and the last meal of the day at 8pm on that day. You can have just 2 meals, a hearty late breakfast/early lunch and dinner. Make sure you drink plenty of water, and don’t use this method on consecutive days. After you’ve done this for a few weeks and decided this is something that works for you, you can then increase it to two days a week.

How to calculate your Sugar Calories

For foods not listed as Freebies , you need to calculate the sugar calories. The sugar calories for many basic items is included in The 100 book , chapter 8: p.168 for the freebies list (no sugar calories) and p.180 for foods with sugar calories (serving size and sugar calories).

If you can’t find the food you want listed in the book:

Take the Total Carbohydrate grams for the portion size you want, and and multiply by 4.

Sugar calories = Total Carbohydrate grams x 4

Don’t forget that sugar is a type of carbohydrate, so you don’t need to count it twice. If you’re trying to work out the Sugar Calories for any food except sugar, ignore the calories number and just work out Total Carbohydrate grams x 4.

You can find the Total Carbohydrate grams on the food packaging, or you can check http://ndb.nal.usda.gov/ndb/search/list or www.calorieking.com or http://caloriecount.about.com or www.livestrong.com for carbohydrate data to use to calculate the Sugar Calories.

Foods to limit with The 100

You have 100 Sugar Calories a day to choose from, and you can use them anyway you like. All sugary and starchy foods have Sugar Calories. Try not to have any given meal reach the full 100 Sugar Calories but rather distribute them throughout the day. Don’t use the “Sugars” label on food packaging; that isn’t the full picture.

For sugar calories for the foods below, see the book.

There are two alternate plans, where you can eat more carbohydrates but lose weight at a slower pace. These plans may be suitable for some people, especially women over 40, who have severe carbohydrate cravings which may be related to hormone fluctuations and can be remedied by an increase in carbs. The first is the 100 Plus, which accommodates up to 300 Sugar Calories a day, while the second is a weekend plan that has you follow The 100 for the week, and then allows you more Sugar Calories on the weekends.

• How to prioritize which Sugar Calories to choose
• Beans and legumes
• Starchy vegetables
• Whole grains
• Refined carbs (white bread, buns, rolls)
• Treats and desserts
• Edamame, green beans
• Black beans, chickpeas/garbanzo beans, kidney beans, lentils, pinto beans
• Baked beans, hummus
• Acorn squash, butternut squash, potatoes, rutabaga, sweet potato, turnips, vegetable blend, yam, yellow corn. Carrots aren’t listed in the book but probably should be here
• French fries
• Limit fruit servings to 2 a day
• Apple, apricot, banana, blackberries, blueberries, cantaloupe, cherries, grapefruit, honeydew, kiwi, mango, oranges, peach, pear, pineapple, plum, raspberries, strawberries, tangerines, watermelon
• Dried bananas
• Breads and tortillas – e.g. bagels, sprouted whole grain bread, whole wheat bread, hamburger buns, pita, roll, tortilla (corn or flour), wrap
• Pancakes, waffles, corn muffins
• Pastas – e.g. whole wheat pasta, couscous
• Cereals – e.g. Cheerios, Shredded Wheat, Uncle Sam’s, Total, Wheaties, Ezekiel 4:9, granola
• Grains – e.g. basmati rice, brown rice, jasmine rice, oatmeal, quinoa, white rice
• Milk (fat free, 1%, whole), nonfat dry milk
• Yogurt, fat-free, plain
• Milk substitutes e.g. rice milk, soy milk (note that unsweetened versions are listed above as freebies)
• Chips – e.g. cheese puffs, chips, nacho chips
• Corn snacks, crackers, crispbreads, rice cakes
• Granola bars
• Kettle corn, popcorn
• Almond butter, peanut butter
• Barbecue sauce, hot sauce, ketchup, miracle whip, salsa, teriyaki
• Italian dressing, ranch dressing, cocktail sauce
• Stevia, xylitol , maltitol, erythritol, honey
• AVOID artificial sweeteners – aspartame (NutraSweet, Equal, blue package), sucralose (Splenda, yellow package), saccharin (Sweet’N’Low, pink package)
• Beer – regular, lite, or non-alcoholic
• Wine – white, red, or dessert
• The author suggests a glass of wine in the evening; however if you are not losing weight on this program, he recommends avoiding alcohol
• Juices, e.g. apple juice, grapefruit juice, V8 vegetable juice
• Energy drinks and sports drinks

More processed foods aren’t listed here because they have high sugar calories; however you may be able to have small amounts and still meet the guidelines.

Note also that the author suggests low-fat foods in general, but does not discuss this in any detail.

Health benefits claimed in The 100

The diet in this book claims to reduce the risks for: cancer, type 2 diabetes, fatty liver disease, heart disease, metabolic syndrome, overweight/diabetes; also to slow aging / reduce AGEs and improve immunity

As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

How has this diet worked for you?

{ 320 comments… add one }

Wondering if you think pumpkin, flax and chia sees and wheat germ would be considered freebies? Also do you think it would be better to go up to 200 at least every 4 days so the thyroid isn’t depressed and maybe up to 300 once a week for the same reason as I have read that under 120 carbs a day isn’t good for the thyroid….or does keeping the calories higher and higher fat with the nuts, eggs and cheese compensate for the lower carbs as far as the thyroid and metabolism is concerned?

Pumpkin seeds are definitely freebies, and flax seeds chia seeds probably are as well. I can’t find any portion sizes in the book, but would guess that you shouldn’t eat unlimited amounts. The author doesn’t mention the thyroid, but he talks about “some people, especially women over 40, who have severe carbohydrate cravings which may be related to hormone fluctuations and can be remedied by an increase in carbs.” He gives two alternatives in this situation – the 100 Plus (up to 300 Sugar Calories a day) and the weekend plan (follow The 100 for the week, and then have more Sugar Calories on the weekends). So it sounds like your suggestion is about right for you.

Do you know why stevia and xylitol aren’t on the freebie list? Xylitol does have sugar alcohol, but I’m not sure how this author views sugar alcohols. Stevia has virtually no carbs. What about unsweetened cocoa powder?

Also, do you subtract the fiber grams from the carbohydrate grams before multiplying times 4? My understanding is that fiber reduces net carbs. Thanks!

I’m not sure why stevia isn’t on the freebie list, especially as he lists Stevia Tropical Singles as a freebie. If he didn’t do that I’d assume he’s trying to help you wean yourself off sweet tastes. Sugar alcohols are carbs, even if the body reacts differently to them than it does to other carbs. Should be counted.

Don’t subtract the fiber grams from the carbohydrate grams before multiplying by 4 – the net carbs concept isn’t relevant for this diet.

Seems odd to me that he doesn’t deal with net carbs. There’s considerable difference in the insulin hit after eating a high-fiber food like pinto beans than a low-fiber food with a similar total carb count. Guess I’ll just do a little experimenting!

He actually addresses the high fiber issue in the book. That’s why many fiber rich veggies which had sugar or carb counts on the belly fat cure diet at “freebies” here. Broccoli has carbs, bell peppers are sugary veg, but the fiber is so good it negates the bad carb effect. So a lot of foods which are fiber rich are on the freebies list.

This very much isn’t a net carb diet, since you’re quadrupling the number of total carbohydrate grams, rather than straight counting.

Does anyone know where to buy Stevia tropical singles? Having no luck anywhere.

I looked online but not having much luck – it’s possible they might not be manufactured any more.

I bought Stevia individuals at Martin’s Grocery Store in Md. I feel sure you could order it off Amazon, or go to your local grocery store… Walmart, Publix, etc. Good luck

Stevia is free, so is xylitol in fact they are both the approved sweeteners in the book. The book is also very clear on portions and says that you can up to 2 servings of any one thing. It also gives the portion size of 1/4 cups for all nuts except for macadamia nuts for which it gives the serving size of 12 nuts. A serving of chia or flax seeds is 1 tablespoon (remember that chia has blood thinning capabilities so you don’t want to over do it on those. A serving of unsweetened dark cocoa power is free (that is 1 tablespoon according to the package.) You do not add or subtract anything. I really advice reading the book not just this summary, but you take the carbs (because all carbs are converted to glucose in the body do NOT subtract anything use the entire carb count this is not weight watchers!) and multiply them by 4. He also says that his list is not complete. Therefore if something has less than 5 carbs per serving and you only have 1 serving it is a free food.

Thanks Mia – could you please let us know where you found all this information in the book – the chapters, and the page numbers if possible? I’m specifically looking for where it says you can have up to 2 servings of any one thing, and that if something has less than 5 carbs per serving and you only have 1 serving it is a free food.

Mia and Penny or anyone

I would also like to know where you found the above information in the book Mia. I can’t seem to locate it. Chapters or page numbers would be great! On page 188, it says that the natural sweetener, Stevia powder (1 packet) = 4 sugar calories and that Xylitol (1 T) = 24 sugar calories so I am totally confused. I use quiet a bit of Stevia and really would like to know if I have to count it or can use as a freebie.

Also when you count the number of carbs x 4 for the total of sugar calories, do you also add on the number of sugars in a product to that total?

Thanks so much!

Jorge doesn’t list stevia as a freebie, although he does list Stevia Tropical Singles powdered mix. As you say, he gives sugar calories for stevia and xylitol. So it looks like you should be counting it.

When you count the number of carbs x 4, that gives the total sugar calories. Sugars are a type of carb, so the carb count already includes the sugars. You don’t need to add the sugars – that would be double-counting.

Hi I am going to start the fast tract but am allergic to fish ? What do I substitute .

I haven’t reviewed Jorge’s book “The Belly Fat Cure Fast Track”, sorry I don’t know enough about the diet to answer that question.

I couldn’t find green peas on his lists. What type of vegie is it – free or count the carbs?

As edamame and green beans should be counted, I’d assume that green peas should be counted as well.

Where do black olives go? Are they a freebie?

I can’t find olives in the book. They have negligible carbs and some fat, so I’d probably treat them like nuts and seeds and put them in the freebies – no portion size given.

i would like a day to day food guide on what to eat for breakfast,snack,lunch,snack,dinner,snack to follow i want to try this every thing i have tried has failed i need help please…..

In “The 100” book (p.96) there’s a 4-week meal plan; also weekly shopping lists and outline (not detailed) recipes. That should help you plan day to day.

hello, i am just wondering . whats the difference between the 100 sugar calories and the belly fat cure(sugar and carb counter)? i just started that like a week ago, did not loose really any weight. maybe a pound max. now i am counting the sugar and carbs. both claim to work,loose weight fast, with both you are limited to sugar and carbs. but i saw you can eat some stuff on one, and not on the other diet. i am confused and specially frustrated since i dont have results. thank you

The Belly Fat Cure is from 2009, and The 100 is from 2013; both are by Jorge Cruise. In The 100, the author claims there’s a lot of scientific research behind it and says it’s a better method for weight loss.

In The Belly Fat Cure, here are your limits: – Carbs: 6 servings of about 21 grams each per day (126 grams total). Count total carbs, not net carbs – Sugars: restrict to 15 grams per day

The 100 is both more and less restrictive. You’ve got a smaller number of total carbs (including sugars), but sugars aren’t restricted to 15 grams per day. Here are your limits: – Any type of carb, sugar or more complex carb, should total 100 Sugar Calories. To calculate this, add your sugar calories x 1 + carbohydrate calories x 4 (1 carbohydrate calorie = 4 Sugar Calories)

If you’re not yet losing weight, make sure you’re eating the recommended amount of fiber (25-30 grams a day), especially from vegetables; use the plate proportions (half your plate vegetables and a small amount of protein), and make sure you drink water when you’re thirsty.

thank you so much for explaining it to me. i will try, see how it works.

Can I have a protein shake in the am?

Sure – check the carbs and sugar calories and use them in your Sugar Calories count for the day. The less processed it is, the better.

I totally understand the diet and believe the concept is sound. My thought is how does one stick with this in the long run when one has a lot of food allergies (dairy, eggs, beef, some fish, gluten (which is in veggie burgers and such) that are all “allowed” foods? What would you say is the best way to tackle this without having to eat the same food every day?

Man, that’s tough having all those allergies!

I’m guessing that you don’t have an issue with vegetables or fats, as they’re not usually allergenic – eat plenty of veggies and the fat suggestions that work for you.

The protein portions are fairly small, so you could experiment on this diet without breaking the bank. Try alternative meats such as lamb, goat, buffalo/bison, venison, rabbit. Ethnic markets can be a good source of the unusual. Throw in some turkey. If you can eat some fish, rotate through those. And there are plenty of gluten-free products out there now including veggie alternatives – just check on the carbs and count them in your Sugar Calories. And as you say, don’t eat the same foods or ingredients every day so you limit the chances of becoming reactive to them as well.

Loving the 100 diet! Is sauerkraut and dogs an ok lunch?

Sauerkraut’s made from cabbage so it’s from a vegetable, and it’s usually low in Sugar Calories, but it’s probably worth adding some other vegetables to fill up half your plate. The hotdogs may have a little carbs, but if you’re eating buns as well you’d need to watch out, as they contain a lot of carbs and you have to multiply the carbs by 4 to get the Sugar Calories. Condiments also often have sugar in them, especially ketchup.

I have just got the 100 book by you and just wanted to know if this is better then your 6 servings of carbs 5 to 20 grams and also 5 grams of sugar and only 15 grams a day. They seem alike but you have to count carbs for sugar also and it sounds like you can only have 199 sugar a day. am I understanding this right. And looking at carbs and counting everything is high. What about red wine a glass can it be white wine instead. Thank you for taking time to read this.

Hi Maxine, Just so there isn’t any confusion, this is a summary of the book and we’re not the writers – you can contact Jorge Cruise via the links at the bottom of the summary on this page. The author obviously thinks that the recommendations in this book are better than those in his previous book. Now you count carbs as sugars, add them to the sugars, and keep the total to under 100 Sugar Calories as described above. Yes, pretty much everything that has carbs or sugars is high! To follow this diet, eat mostly the foods listed as “ foods to eat ” above. You can use any of the calorie calculators under “ foods to limit ” to find out how many calories there are. Multiply the Total Carbs number x 4 to get the number of sugar calories – or you could just aim for 25 grams of Total Carbs in a day.

Hello, I just bought the 100 book, and I am pleased over all. The one draw back for me is the EGG issue, I am egg sanative. And it seems the book is full of Eggs.. What would you recommend in place of Eggs? Thank you Liz

Hi Liz, Try other proteins from the “ foods to eat ” list above

Thank you for your swift reply, one more question, if I replace the eggs with turkey saug links, do I still have the 2 slice bacon with it ? Thanks

Just make sure the portion size follows the guidelines – 3 ounces of protein, or the size of a deck of cards. So 3 ounces of turkey sausage links would be fine.

What about chocolate almond milk?

You could have it on this diet in moderation, as long as it isn’t artificially sweetened. Make sure you count the sugar calories!

We need a plan for vegetarians.

I am getting ready to shop for week one and see a few items I don’t and I can’t eat- blue cheese, shrimp, walnuts and fish. I’m going to try some of the fish recipes but can I substitute these with other items. What are some good options? Will the substitutions hurt my progress?

Substituting shouldn’t be a problem, as long as you follow the basic guidelines of portion size and limit your Sugar Calories.

Wondering about Einkorn Wheat…which is a totally different wheat…an ancient wheat.

As with all grains, ancient and modern, it has carbs and therefore you should calculate and count Sugar Calories. Nutritional data: see http://caloriecount.about.com/calories-einkorn-wheat-berries-i303791

Do you HAVE to follow the 4 week detailed diet plan in the 100 book before you begin to count your total of 100 sugar calories per day? I have followed it for 6 days, and felt very weak and light headed. The book doesn’t specify whether you have to follow the 4 week plan, unless I have missed something! Also no weight loss as of yet.

You don’t have to follow the 4 week detailed plan; it’s there to make things easier for people who like to have a plan to follow. Instead, make sure you understand how to calculate Sugar Calories (for both sugary foods and carby foods) and calculate them for everything you eat to make sure you stay within the 100 Sugar Calories limit.

I have only been on this for 3 days and have lost 4 lbs. Not following the 4 week plan, but eating from the list. Curious about white corn, does that include white corn meal?

For white corn meal (or any other dried corn product such as corn meal or polenta), you should be counting the sugar calories; they’re not a freebie.

If you were to look in the book, not simply this review, you would find he does list stevia and xylitol as acceptable sweeteners.

Thanks Belinda – they’re listed above under “foods to limit” as they have a tiny amount of carbs, which should be counted towards Sugar Calories.

Im having trouble getting enough fiber. I’m not a big veggie lover. Is there a suppliment I can take on the 100 diet?

The author says that the fiber sources in the Freebies are critical to the success of the diet – there’s fiber in the nuts and seeds, but most of the fiber should come from half of what you eat being vegetables. He doesn’t suggest any fiber supplements. See if there’s a sauce or dressing you can use (that fits within the diet guidelines) to disguise the veggies if you don’t like them – in the long run you’ll get used to most of them, even if you don’t love them, and can wean yourself off any disguises. Think of the veggies themselves as the supplement.

I have been doing the diet for a little over two weeks. The first week I lost around 8 lbs and of course, was very happy. Since then I haven’t changed anything and have stuck to staying under the 100 sugar calories without anymore weight loss. In fact, I have gained back a lb. Where do I go from here?

Stick with it a little longer to see if it’s a temporary setback or a more permanent plateau. Some people gain a little weight temporarily from factors like hormonal fluctuations.

Here’s what Jorge says about hitting a plateau: “I suggest that if you hit a plateau, return to the four-week menu to recharge your weight loss. Also, be sure to check all dressings, sauces, and drinks you are consuming for added sugars. Get back to basics and be diligent about tracking your Sugar Calories. Tracking your Sugar Calories each day will help keep you accountable and make sure that you’re sticking to the 100 calorie limit. Remember, if you’re near your goal weight, your weight loss will naturally slow down a bit. Additionally, I recommend that you pay attention to how much fiber you’re getting each day— aim for 25 to 30 grams to accelerate your weight loss.” (Appendix 2: FAQs)

Is there any problem in using truvia rather than stevia?

Truvia packets and Truvia Spoonable contain erythritol, stevia leaf extract, and natural flavors. Erythritol is another sweetener that the author says is okay to use. So yes, you can use it.

I notice that you can have an whole meal sandwich on this diet. Isn’t this carbs?

This isn’t a no-carb diet – you limit your carbs (including sugars) and count carbs using the formula that shows you how many Sugar Calories they contain.

I am loving this diet so far. Feels different and more forgiving than others. I have one question… I can’t find cream cheese on the freebie list, yet it’s used on cucumbers as a snack. Is is a freebie Like so many other cheeses or not? Thanks!

You’re right, cream cheese is listed in the recipes – 15 times! It’s similar to mascarpone, which is listed as a freebie, so I’d guess it’s a freebie as well.

Are peanuts a freebie like other nuts

Yes, peanuts are a freebie (p. 207)

Peanuts are legumes (beans) so this doesn’t make sense when he’s restricting other beans. Seems a little suspicious that he wouldn’t know that…

It looks like he’s making the restriction based on the amount of carbohydrate in a food, not what food family it’s in. Peanuts have a higher percentage of fat and a lower percentage of carbs than most other legumes.

There is a convenient online calculator for sugar calories based on The 100 Diet at http://dietgrail.com/100-sugar-calories-diet-food-list/

For those who are not losing weight: In the The 100 book, Jorge Cruise definitely counts portion sizes in his 4 weeks’ worth of menus and options. One could easily gain weight even, if one did not consider a day’s worth of portions. His 4 days samples ranged from 1150 to 1650 calories, I believe. The ‘freebies’ are only free within a day’s total amount of food. If you don’t lose weight for 3-4 weeks, you could examine whether you have too many portions, too big portions, using his 4 sample days as a guide.

If I understand correctly we do not have to count the carbs on the freebie list… those foods are truly free. we only have to count the carbs when consuming food off the to avoid list. Is this accurate? Thanks!

That’s correct – you don’t need to count the sugar calories (carbs) on the freebie list. You do need to follow the portion sizes given for the freebies, though.

How do I figure out the sugar calories in vodka, or any hard alcohol for that matter? Vodka is listed as having ZERO carbs, but I know that it doesn’t mean zero sugar calories. HELP!

The book’s really unclear. He says “Alcohol is another special carbohydrate that is mostly processed by your liver. For example, 80 percent of the calories in a shot of vodka go straight to your liver where it is converted into a small amount of energy and into a molecule called citrate. Citrate fuels the conversion of glucose into fatty acids— the end result is an increased production of fat in your liver. (p.56). In the FAQs: “Can I still drink alcohol on this program? Yes. You can still enjoy adult drinks in moderation. I suggest a glass of wine in the evening. However, if you find that you are not losing weight on this program, I recommend avoiding alcohol.” (p.224) But he doesn’t tell you how to measure your consumption in sugar calories. There’s also zero information on alcohol on the website. Maybe count all of the calories in alcohol as sugar calories?

OK, thanks! I know I’ve been searching everywhere. I’d rather do a vodka with club and a lemon or lime and enjoy it rather than a crappy Michelob Ultra….but there’s always those weekend where I’d like to imbibe in more drinks and I was just curious as to how to count the vodka. Thanks anyway!

How do you count how many sugar carbs are in a product by the label?

Look for the Total Carbohydrate grams, and the serving size. Multiply the Total Carbohydrate grams by 4 to find the Sugar Calories for that serving size.

For example, say the serving size is 1 cup and the Total Carbohydrate is 3 grams. 3 x 4 = 12. So there are 12 Sugar Calories in 1 cup of that food.

What is the difference between the 4 week diet plan and the 12 week diet plan?

Which 12 week diet plan are you asking about? I can’t find any 12 week plans in The 100 book.

I have type 2 diabetes. So I guess this would lower my A1C, but how about cholesterol

Jorge has a lot to say about cholesterol – see pages 33 and 58-59 of this book, where he talks about the different types of cholesterol and the beneficial effects of The 100 diet on LDL cholesterols – he points to research that sugar is the problem, not dietary fat.

Here’s his summary: “If you have high cholesterol, I recommend speaking with your doctor before starting any weight loss plan. However, it’s more likely The 100™ will lower your cholesterol level rather than raise it. In fact, some studies find that highly refined carbohydrates and sugars are the largest contributors to high cholesterol. Many sugars travel directly to your liver and get converted to fat, which is sent into your blood, increasing your LDL levels (otherwise known as bad cholesterol).” (p.218)

I do not eat egg unless in a dessert. What else tl eat for breakfast! Also is you go over your 100 for the day do you deduct the next day to compensate for the day before?

There are some outline breakfast recipes in the book that aren’t egg heavy: skinny muffins (recipe on page 139) with butter; cottage cheese mixed with chopped walnuts. Breakfast sausages are also mentioned.

I can’t see any guidance on compensating if you go over your 100 for the day – you could deduct the next day, but make sure you don’t get into the habit of letting yourself go over the 100 limit and then cutting back the next day!

The 100 sugarcalories : how many grams of Sugar is that.

You know, it’s funny, the food list in chapter 8 (p.168 for freebies, p.180 for foods to count sugar calories for) doesn’t have sugar listed.

You should be counting “sugar calories” for all foods containing carbohydrates of any kind, except the freebies listed above. Take the number of grams in carbohydrates and multiply it by 4 to get the “sugar calories.”

So, examples from the book: whole milk has 51 sugar calories for 1 cup / 230 ml; basmati rice has 88 sugar calories for 1/2 cup. If you want to calculate a food that isn’t in the book, here are the steps: 1) Take the Total Carbohydrate grams on the food packaging for the portion size 2) Multiply by 4 See above for links to find total carbohydrates in different foods .

Granulated sugar has 12 grams of total carbs per tablespoon, so 1 tablespoon has 12 x 4 = 48 sugar calories. So 100 sugar calories is just over 2 tablespoons of sugar (about 30 grams). That doesn’t mean you can have that much sugar, unless all your other foods are freebies – you also have to count the carbohydrates for all other foods you eat.

What about recommendations for vegetarians. I eat a lot of beans and brown rice. Although, I do limit the amount of brown rice. I am concerned about fiber because most of my fiber comes from the beans and usually keeps my fiber count up high.

The book says this: “Vegetarians and vegans can substitute the meats and/or cheeses with their own favorite options.” (p.226) There’s zilch on Jorge’s website about it.

There’s a lot of fiber in green leafy vegetables and many other nonstarchy vegetables – could you use them to keep your fiber numbers high?

Is spaghetti squash considered a freebie?

It’s not in the book, so I did some calculations. A cup of boiled spaghetti squash has 10 grams of total carbs according to Calorie King (I know, nobody boils spaghetti squash, but they didn’t have baked as an option) The highest-carb veggie I can see in the freebies looks like tomatoes – fresh tomatoes are about 7 grams a cup, and canned tomatoes are about the same. Most of the veggies in the freebies are much lower carb. The lowest-carb veggie I can see in the sugar calories list is turnips – boiled turnips are also about 7 grams a cup. Hmm. So I’d assume that as spaghetti squash has more carbs than the highest carb veggie in the freebies and the lowest carb veggie in the sugar calories list, you should count the sugar calories for it.

Hi my name is Karen and I’m 44 years old. I have gained 15 pounds in the last year do to early Menopause! I have had a low carb life style for years and now nothing is working. I saw Jorge Cruise on the Today show and bought his new book the 100. I have motified it to my liking and I’m well under the sugar calories but have only lost 3 pounds. I definitely have no energy too. I also wanted to see if I can drink Jack Daniels Whisky and diet Coke instead of the Wine? I checked and there is no sugar or Carbs in the Drink. I really want to lose 15 pounds before Thansgiving. Any Suggestions?

Jorge says in the book that if you’re not losing weight on this program you should avoid alcohol completely. (p.224)

If you think that your weight gain is due to early menopause, you could look at programs specifically designed for perimenopause and menopause such as The Hormone Cure by Sara Gottfried MD or I’m Too Young for This by Suzanne Somers.

Thank you…

I am also a vodka drinker. I follow Jorge on Instagram and saw him drinking Chopin vodka. I have had belvedere vodka and it doesn’t seem to impede my weight lost. I try to watch how many I have. It is yhe next day that I have the problem with. I crave pasta and fried foods.

I just got the book and I have a question about the treat> What can I have other than wine for my treat I do not care for it. Ann

The book lists only red wine as a treat. There’s a cupcake recipe listed as a treat at https://jorgecruise.com/wp-content/uploads/2013/10/100_Free_Menu_Recipes.pdf . Jorge’s previous diet book The Belly Fat Cure has 1 ounce of dark chocolate as a treat – you could use that but you’d have to count the sugar calories.

I would think anything could be used as a treat,just count the sugar calories as Jorge does with the wine. I’m not a wine drinker either but at times I like a treat! Take a look at the carbohydrate count on the package label then multiply it by 4 & round it up ,according to Jorge!

Hi there I live in South Africa & the few food products that provide nutritional info refer to glycaemic carbs. Are they the same as carbs & to be multiplied by 4 to convert to sugar calories? I have a carb counter book but some of the items, eg, wine reflect no carbs. According to the book a tiny glass of wine is 14 or 15 sugar calories. Confusing! Look forward to your response.

I looked up the South African food labeling law, R146, and this is what it says: “”glycaemic carbohydrate” means the sum of all glycaemic carbohydrates that are carbohydrates, which are available for metabolism.” Not such a helpful description!

The best resource for you may be the food list in chapter 8 of the book. Alternatively, try looking for these foods or similar foods at the websites above under “How to calculate your sugar calories”.

Great synopsis of Mr. Cruise’s book! I started following his Belly Fat Cure eating plan just before Thanksgiving in 2010. I lost over 30 lbs, remaining fairly sedentary. I hit a 4 month plateau that i busted with the 100 eating plan! I’ve lost an additional 30 lbs since March. It works.

I know that alcohol needs to be limited and get that. Does anyone know what the actual sugar count is for one ounce of Vodka? We have an event coming up so just want to check in.

Carbohydrate amount multiplied by 4 & round up to get the sugar calories! 😀

I have the book ordered and have been reading a lot about it. I only have one concern. I am a huge diet coke drinker. Will I be allowed to drink this on the 100 diet? I thought I read you should avoid it. This will be my only hang up, I’m afraid. I don’t need wine or treats but I need my morning diet coke!

If you drink regular coke, you’ll have to limit it a lot because of the amount of sugar in it, as you’d reach your daily sugar calories very quickly with it. Jorge says you should completely avoid artificial sweeteners – aspartame, sucralose, and saccharin. However, stevia, xylitol , maltitol, erythritol, and honey are okay. Diet Coke is usually sweetened with aspartame – if that’s the case with the brand you get, then you should be avoiding it according to this diet. Look for alternatives that have the allowed sweeteners, and keep an eye on them if they contain any sugar calories.

Wow, i have just watched you on TV today and I like what I saw. I have been motivated and I think I believe in you that I know you will help me. Am 45 yrs., 1.62 tall and weigh 80 kilos. I feel very heavy and I need help. Just got divorced recently and am dating someone special. I need a special diet to lose weight and be heathy. Help.

Hi Victoria, You can contact Jorge directly through his website https://jorgecruise.com/ and the social media links there. I hope this diet works for you!

Hi. Can you tell me why tomatoes are free? I am surprised at this and other foods as well. For instance, cashews and onions (when cooked) have a fair amount of carbs and it would take very little amounts of these foods to reach the 100 sugar calorie total for the day.

Thanks for any guidance you can provide.

Hi Marty, I don’t know how Jorge decided which foods would be free and which needed to be counted. Maybe he thinks that foods like tomatoes and onions are high in phytonutrients, people don’t eat a ton of them, and you aren’t likely to overload on them. It could be that he thinks that nonstarchy vegetables aren’t noticeably high in sugars (yes, tomatoes are a fruit, but not particularly sweet). Perhaps he thought that it would be easier for people to follow the guidelines this way. It could be that he overlooked the actual carb counts for some reason. If you find that your blood sugar spikes after eating these foods and you feel hungry afterwards, I’m sure it wouldn’t be a problem to count the sugar calories for them as well.

I have recently received ‘The 100’ book and ‘The Belly Fat Cure, Sugar & Carb Counter’. It appears that the two books have two different methods of calculations. The 100, counts sugar calories by taking the total carbs and multiplying by 4. making sure not to exceed 100 sugar calories per day. The ‘Belly Fat Cure’, guide lines are to not exceed the ideal ratio amounts of sugar and carbs, the S/C Value – 15/6. I’m confused. Which are you recommending is better to follow? Thank you, Judy

The 100 and The Belly Fat cure are slightly different diets, with different ways of measuring – The Belly Fat Cure has separate limits for carbs and sugars, and The 100 asks you to convert all carbohydrates to sugar calories and limit how many sugar calories you eat. You can see Jorge’s comparison between them and recommendations on which one to follow at https://jorgecruise.com/questions-people-ask-me/ .

Hi, I am thinking of getting the book b/c I like the low-carb way. I thought you needed 2 servings carbs minimum a day for some reason but was always struggling with where to put them (breakfast or dinner, websites have different opinions like at breakfast bc u will burn it by bedtime and gives u energy or at dinner because it helps with sleep), knowing one serving carbs = 100 calories + approx 30grams carbs i look at a can of pumpkin it says per 1/2 cup = 50 cal + 11 grams carbs (but doesnt say that is a serving) i think a serving would be one cup, 100 cal, and 22 grams carbs. multiply 22 x 4= 88 sugar calories. 1 serving mango = 17×4= 68 sugar calories. it says you can have 2 servings of fruit but that would go over the sugar calories, and then that is virtually no complex carbs (beans, whole grains, starchy veg). i see that what i just mentioned are more of a priority but i find fruit to be as much of a priority as beans/grains/veg ? like i believe in low carb but shud u eat no carbs at all?? i am only asking because i dont want to go on a diet where i eat no carbs (instead of my 2 daily im doing now) and then crave them so badly that i eat a whole bunch at once and then gain everything back and then some …lol [yo-yo-dieting]..ive been through that but it was a different diet though

There are lots of different opinions about whether you need to eat carbs at all and if so how much. Jorge says in this book that you should only have a little. He counts carbs as sugar calories, not as servings of carbs, so “2 servings carbs a day” isn’t relevant for this diet.

He gives priorities about which carbs to choose (see above “ foods to limit “), and says that beans and legumes should be your first priority, then starchy vegetables, then fruits. Nonstarchy vegetables are freebies, and if you eat enough of them you’ll get a wide variety of vitamins and minerals as well as fiber, which would mean that fruit is less of a priority. Some no-carb diets say you shouldn’t eat vegetables at all because they contain a small amount of carbs – that isn’t the case on this diet. It’s not a no-carb diet. Keep the serving sizes small to stay within the limits of sugar calories. Hopefully you’ll be able to follow this diet without being overcome by cravings!

also i am wondering if this is a temporary diet (to slowly put carbs back into your diet)or a lifestyle change (eat like this forever) , and if it’s okay to be on this diet if you are young ( i am 21 years old) ,

Jorge says to follow this plan for 4 weeks. Afterwards, if you need to, return to the 4-week plan to recharge your weight loss. He doesn’t give any age limits for following the diet.

how much does the book cost? is it available at chapters? last thing: i see cheese has 0 carbs. do i count full fat milk and yogurt for their sugar calories?

The book has lists of the number of sugar calories in different foods (as well as a lot of other information), so it’s useful to get it while following the diet. In the USA it’s about $20 for the book and $12 for the Kindle on Amazon ( click for link ) In Canada it’s about $18 for the book and $16 for the Kindle on Amazon ( click for link ) I don’t think it’s available in chapters.

Cheese is a freebie – no need to count the sugar calories. Jorge isn’t clear about any serving sizes or portion limits for cheese. Milk and yogurt should be counted for sugar calories.

i see, is there a reason for it being 4 weeks? what are we supposed to do after the 4 weeks? also, if i choose to do the 100+ (300) , are there suggestions for how to eat so little carbs?

I don’t know why the diet is 4 weeks long – it could be that 4 weeks is a length of time that most people can plan for dieting. After the 4 weeks, if you want to lose more weight you can do another 4 weeks.

The 100 Plus has 3 times as many sugar calories as the regular diet.

There are menus and meal planners in the book to help you decide what to eat.

what are the sugar cals for a glass of wine? is a glass= 250 ml?

According to the list of sugar calories for different foods (p.187): 1 glass is 3 ounces (about 90 ml – a small wine glass, about half full) White wine has 15 sugar calories for 3 ounces/90 ml Red wine has 14 sugar calories for 3 ounces/90 ml Dessert (sweet) wine has 80 sugar calories for 3 ounces/90 ml

sorry if this is annoying, does avocado count as a fat or a fruit?

Avocado is counted as a vegetable. It’s a freebie; you don’t have to count sugar calories for it.

my bad, i see the avocado is under the veggie list, also i see eggplant and summer squash under the veggie list, but these are starchy veggies, were these misplaced or can i eat these as freebies?

Eggplant and summer squash (yellow squash, pattypan squash, zucchini, etc.) aren’t really very carby, they’re more watery. They’re definitely listed as freebies in the book. Don’t get summer squash confused with winter squashes like pumpkins, which are definitely starchy.

Hi! So full fat cheese and yogurt is a freebie, but the low fat or fat free one isn’t? Does the full fat yogurt have to be plain or can it be flavored?

It’s kinda unclear, but it does look like full fat cheese and yogurt are freebies but the low fat or fat free ones aren’t.

If the yogurt’s flavored – it should only be sweetened with one of the permitted sweeteners, and you should probably count the sugar calories if it’s flavored with something like fruit that contains carbohydrates/sugars.

Great thanks!

Wow. How many people are going to take the Atkins plan, slightly modify it, and repackage it for sale with another name?

Well, Atkins didn’t invent the concept – the low-carb Banting diet was popular 150 years ago. http://en.wikipedia.org/wiki/William_Banting

Love the diet,easy to follow lost 8lbs in 3weeks. My problem is I feel a little bloated and I have to urinate often. Is this due to the diet?

Bloating and frequent urination might be related to the diet, or completely unrelated.

Look at what foods you’ve added – getting a new symptom is more likely to be from something you’ve added rather than something you’re removed.

Bloating is often related to carbohydrate-based foods, and as you’re limiting your carbs that’s a bit of a surprise. Are you eating more sweeteners than you were previously? Sometimes people get gas or bloating from certain sweeteners.

I have started the diet for past 5 days. Lost 5 pounds. Last night I apparently gained it all back. On the free foods list. Are we limited. I know its not an all you can eat. But I only eat when hungry. I am probably eating too much – what is portion size? I know the book mentions a deck of cards but does that apply for all free items. It seems it may be too excessive on some items. HELP

“Freebies” doesn’t mean unlimited amounts – see the “ What to Eat ” section above for portion sizes. Proteins – 3 ounce portion Vegetables – half your plate Fats – bottle cap or 1 ounce portion I can’t find any portion sizes in the book for fruits, nuts, or dairy. “Ask yourself if you are actually hungry for your next bite. If you feel full, you have overeaten.”

Two questions 1. Does the carb content in a post workout meal/shake contribute to The 100 limit?

2. Does having one cheat day per week have a major affect on this plan?

1. Yes, the carb content in a post-workout meal/shake contributes to The 100 limit.

2. I don’t know whether having one cheat day per week has a major effect on The 100 plan.

I was wondering why you had to drink the wine in the evening.

I assume it’s because most people would drink wine in the evening, so that’s when the author suggests it.

I was thinking it was to be sure you didn’t take in more sugar calories in the day so you could have the wine at night. My husband loves wine & if he were to have it during the day it would take away from his nutritional foods which is more important than the” treat” of wine.

Hello, i am making meatballs for my italian wedding soup. I usually mix the 1lb of me with4 slices crumbled bread.

What can insubstitute? Almond flour. Oats.

You could try almond flour. Oats are mostly carbohydrates, and the sugar calories would have to be counted.

I am concerned with the quantity of eggs suggested by Jorge’s plan. The first week shopping list says you need 17 eggs. When I look at his Food lists, the eggs are listed as: Chicken (brown or white); Duck; Egg whites; Goose. Now why would he list egg whites separately from chicken eggs? Does he actually recommend eating 17 entire chicken eggs (whites with yolks) in a week? Or would it just be the whites from the chicken eggs, and if so, why confuse the reader by listing the whites separately? My cholestrol level spiked just reading 17 eggs!

The food list shows you’ve shown above is for freebies on this diet. I think he lists egg whites separately from eggs as a freebie because some people eat egg whites only – his recipes generally use the whole egg. It does look like he’s recommending eating 17 entire chicken eggs, including whites and yolks, in a week. The shopping list gives the number of eggs, and doesn’t mention egg whites separately.

The idea that eating egg yolks raises your cholesterol may be out of date – see The Great Cholesterol Myth for details (this link is to the Chewfo food list page for the book; the book itself has more details about how sugars and carbs appear to be the issue for heart and cholesterol problems, rather than fats).

Thank you for all the help I AM SO EXCITED ABOUT THIS DIET i I have done it for 6 days, feel great down 5 I hope it continues ,very easy to follow I am very happy I am spreading the news it just makes sense to me

I am following the recipes in the 4 week plan and I’m now in the middle of week 2. I’ve lost about 6 lbs., and I’m doing fairly well. A little low energy. But my question also has to do with the “treat” up to 2 glasses of red wine. I am not a wine drinker. In looking at the daily sugar calories in the meal plan, there are some days where the ONLY sugar calories come from the wine. And on other days, very few other sugar calories are part of the recipe plan so far. So, I am essentially having no to very few sugar calories per day. Even with the wine, there’s usually no more than 29-30 sugar calories. This is really much less that the 100. Is this to jump start the plan? Should I increase and substitute for the wine? Also I notice that green beans in the daily recipe plan say zero sugar calories, but not so in the freebie food list. It is listed in the starchy veggie list. Also, some recipes say 1/2 cup cheddar cheese. This is a LOT of cheese. I cut back to 1/4 cup. Was this an error in printing?

You’re right – without the sugar calories from wine, many of the meal planner days show close to zero sugar calories. It doesn’t look like a jump start, as that’s true for all 4 weeks of the meal planner. Instead of the wine, you could choose other sources of sugar calories – in Foods to Limit, look at the priorities list and try to choose foods from towards the top of the list.

Sometimes diet books contain contradictions that slip past the editors. There are 3 meal plans in the book that contain green beans, and all of them say 0 sugar calories; but it’s not on the freebies list and the sugar calories list says that 1 cup of green beans contains 32 sugar calories. So I did a search on a nutrition database ( http://ndb.nal.usda.gov/ ) – boiled green snap beans are shown as having 9.85 grams of carbs per cup, which if you multiply it by 4 gets you 39 sugar calories. So it looks like the sugar calorie counts in the meal planner may not always be accurate.

All of the week 1 meal planners show 1/2 cup cheddar cheese, but the meal planners in later weeks show 1/4 cup. It could be a typo, or it might be a way to include foods that make a lot of people happier while they’re starting the diet, until they get weaned off the carbs.

Thanks for the quick and helpful response. Almost to the end of week two. Much lower weight loss this week. I exercised more and lost less weight!

I don’t understand why he is recommending so much fiber and beans. Obviously he has a man’s stomach. A woman:s stomach gets bloated easily.

He’s recommending that you eat vegetables, and beans only in small amounts. There are some men who get bloating as well, and some women who aren’t affected by it – if you eat less sugar and carbs, it’s possible that you may get less bloating.

What kind of red wine is suggested for The 100 Diet. It doesn’t really state in the book. There are all kinds of red wine.

Jorge isn’t specific, so I assume you can have any type of red wine.

where can I find a list of foods to take to the grocery store a List that’ll tell me what foods to buy at the store with ZERO calories and then another list that I have to be careful of the calories

there should be two Lists: 1). Zero 2) under 100.calories ? you’d think there would be a list be That Is simple in the back to me book…

There’s a list of freebies (you don’t have to count the Sugar Calories) above under “ foods to eat .”

In this diet, you’re supposed to be limiting your sugar calories to 100 for the whole day, not for a single food. You have to add together the Sugar Calories of everything you eat. So Jorge gives you meal planners if you don’t want to do the calculations yourself, and sugar calorie counts for common foods if you want to have more control over what you eat.

Sorry a little confused. I understand that you take the total carbs and X it by 4, but then do you add the sugar count to it too on top of that? Also confused because the old plan you could have a english muffin and be in range and with this plan a english muffin counts as your whole day of total. English muffin 29g of total carbs and 8g of sugar??

Sugars are a type of carb, and 1 gram of sugar = 4 calories. So if you’re having pure sugar, it’s easy enough to count the sugar calories – they’re the calories for the sugar. But most of the time you’re eating foods that are a mixture of sugars and carbs. Sugars are a type of carb – don’t add it on, it’s already in the carb count. So it’s easier to just take the total carb number in the food and multiply it by 4.

The Belly Fat Cure is for basic weight loss, and The 100 is for rapid weight loss, which is why you’ve got more restrictions. Jorge explains the differences between the diets at https://jorgecruise.com/questions-people-ask-me/ .

I am looking to try out Jorge’s “four week plan” my question is this:

I am trying to figure out how I would do it with working out. I have my workout routine in the AM 2 hours before work. Would you recommend having “breakfast” before I work out and then just wait to have my morning snack? it would be about 4 hours later.

Or would I want to have breakfast till later in day so all my meals/snacks are about 3hrs apart. And with this start off morning with a handful of nuts before the gym?

I can’t find anything in the book on food guidelines around exercise times, or meal spacing.

Followed The Belly Fat Cure to the T and walked 6-7 times a week and lost 40 lbs very quickly. It almost fell off. Been pretty much counting carbs and sugars for two years, exercising somewhat regularly and have kept it all off. They say that’s the hardest part. Feel great, am never hungry, never sick and my cholesterol went down. Good luck to all that do it. It’s a way of life and an easy, healthy one. I never believed in the low fat diet, it only made me fat. I feel that as soon as the FDA implemented their food pyramid (to benefit their agenda) that’s when this country got fat.

That is great! was it a steady weight loss (about 2-3lbs each week? or 5 lbs one week and none the next?

Was anyone else (specifically females) hesitant to try this out because afraid it would make you gain more weight? what were you results and are you very glad you did it?

My goal is to lose 41 lbs. I have only been able to lose about 4-5 in three weeks, I work out every morning and thought I was eating healthy. But never watched my food in the way that this books teaches you to do. Hoping this will do the trick! planning to start in a week

I am on Day 5 of eating as Jorge suggests & I am enjoying it very much,as is my husband. We are in our 50’s yet want our bodies to be as young as we feel. My goal is to lose 72 lbs. Before Jorges diet I lost 14 lbs in 4 months,that’s 3 1/2 lbs per month…not too quick. In the 5 days I have done this I have lost 4 1/2 lbs,that’s almost 1 lb per day!

That is so great to hear! I decided to go for it and I cant be happier! delicious foods every day. great variety! I have hit day 14 and lost a total of 6 lbs. feeling great!

Can I substitute the American cheese with Cheddar cheese?

American cheese and Cheddar cheese are both listed as freebies, so you should be able to substitute them for each other if you want.

I’ve been on the 100 diet for almost two weeks. I’ve lost seven pounds so far but boy to I miss my carbs. I know I’ll get over it, this is the toughest part, but at the end of the night I really just want to eat something sweet. I don’t really want to drink the wine at night, is there a small treat/snack that I can substitute for the wine at the end of the day?

Thanks, Donna

Hi Donna, The book lists only red wine as a treat. There’s a cupcake recipe listed as a treat at https://jorgecruise.com/wp-content/uploads/2013/10/100_Free_Menu_Recipes.pdf (last page). Jorge’s previous diet book The Belly Fat Cure has 1 ounce of dark chocolate as a treat – you could use that but you’d have to count the sugar calories.

I do not understand why you have to do the math with the sugar carbs to equal 100 why not just say you can have 25 carbs. Is that not the same. Why not just look at the label and count the carbs = 25 carbs instead of 100 sugars carbs.

Carol petty

You can do that if you want.

I have just received the book “The Belly Fat Cure”. I would like to know if you must follow the menues in there exact order or can I skip around. I really believe this will work, I am calling it “My changing life style foods.” Can you eat Kasha and Quineo?

I haven’t reviewed The Belly Fat Cure, but it looks like you should be able to skip around as long as you stay within the S/C limit of 15/6 for a day (no more than 15 grams of sugar and 6 servings of carbs). You can eat oatmeal and whole grain breads, so you should be able to eat kasha and quinoa as long as you stick within the S/C limit.

Read the book, I joined his site, $9 a month and he sends the complete meal plans out weekly. I am on “the 100” plan. I only did the wine the first week as I am not a drinker. Followed all instructions, did not cheat. Joined boot camp and Zumba. Make sure I take a minimum of 10,000 steps everyday. Either by walking or dancing. working arms with weights 4-5 times a week and squats 2-3 times daily He states “Lose 18 lbs. in the first two weeks, then 2 lbs. weekly — Guaranteed” Well this is the end of week four and based on his guarantee I should be 22 pounds lighter. Well, to date after 4 weeks I have lost on his program 8 pounds. Same thing eating sensibly and exercising could have done. I am chalking this one up to yet another one that failed to deliver on weight loss. I must add however that I am diabetic and my blood sugars have been the best they have been in years. It’s only fair to give the positive and the negatives.

Instead of red wine, wouldn’t it stand to reason that it would be better to drink a shot of tequila or a vodka with sugar free mixer, as those liquors do not contain carbs at all? Let us know 🙂

The book isn’t clear about whether you can have liquors. It does say that if you’re not losing weight on this diet you should avoid alcohol. And remember that artificial sweeteners are not allowed on this diet, and they’re in many sugar-free mixers (although sugar alcohols are allowed).

What can be another option for those who don’t drink wine?

If you’re looking for a treat to replace red wine in the evening: There’s a cupcake recipe listed as a treat at https://jorgecruise.com/wp-content/uploads/2013/10/100_Free_Menu_Recipes.pdf on the last page. Jorge’s previous diet book The Belly Fat Cure has 1 ounce of dark chocolate as a treat – you could use that but you’d have to count the sugar calories.

If you’re looking for an alternate alcoholic drink, the book really isn’t clear and doesn’t give alternatives. It does say that if you’re not losing weight on this diet you should avoid alcohol.

Are nut butter (peanut or almond) that are simply ground nuts with no added ingredients counted as freebies or do the carbs still need to be counted towards the 100 sugar calories per day?

The book lists almond butter as 27 sugar calories for 2 tablespoons, and peanut butter as 25 sugar calories for 2 tablespoons, which surprised me. I looked at the nutrition database and the numbers looked about the same as this for the nut butters; calculating the same weight of nuts gave 7 grams of carbs for almonds (about 27 sugar calories) and a little higher for peanuts. So the measures may be correct, even for natural/pure nut butters with no added ingredients – but that doesn’t explain why the nut butters are expected to be counted while the whole nuts aren’t. Perhaps it’s because nut butters are very easy to eat and potentially overeat…

I have a question regarding the amount of Almond Flour in the cake recipe found in the free menu recipes link. It is listed as 1.2 cups – Should it be 1/2 cup?????? It looks yummy Thanks

Yes, it should be 1/2 cup. Here’s the recipe on the Dr. Oz website: http://www.doctoroz.com/videos/jorge-cruise-2-minute-cake

Hi,I am on day 2 of eating this way & am a little confused as to why some foods such as tomatoes,spinach,cheese,sour cream are considered freebies(no sugar cal’s) when they do have an amout of carb’s in them. On day 1 I followed the meal plan & calculated over 100 sugar calories when according to the book there were only 33 for the day. Can someone please explain this to me?

The ways of diets can be mysterious. My best guess is that these are whole foods that aren’t particularly high in carbs, which is why the author included them as freebies.

Thanks Penny.That was my conclusion but wanted to ask & not just assume as this is to be my lifestyle. 😀

What does Jorge RDI for carb,fat,pro %’s?

It doesn’t look like he thinks in exactly those terms. Half your plate in veggies, limited portions of fat and protein, and portion sizes aren’t given for other foods.

I am concerned that there are foods that don’t appear on the list, but my main concern is that I am on Synthroid and had a total Thyroidecotomy as well as a Gastric Bypass. I was told by my doctor in order for me to lose weight I would have to eat between 900 and 1100 calories a day. How do I lose the maximum amount of weight mentioned in the book?

If you’ve had a gastic bypass, your body processes foods in a different way than previously. There are a number of books on what to eat after a gastric bypass – search in Amazon books for “gastric bypass.”

As you have a very specific set of conditions, it would probably be a good idea for you to work with a Registered Dietitian to tailor your diet to your personal needs.

Could you tell me about carrots in diet? I love carrot juice. How should I count sugar calories? Should I at all?

Looking in the USDA nutrient database, 1 cup of carrot juice (canned; they don’t have stats for fresh) has nearly 22 grams of carbs, which would mean 88 sugar calories. I’m guessing you should count the sugar calories as they’re not insignificant.

Pork rinds are they ok?

According to the USDA nutrition database , pork skin (plain) doesn’t have any sugars or carbs. By weight they’re about 2/3 protein and 1/3 fat. Keep in mind the portion sizes for fat – 1 ounce or bottle cap size; it’s very easy to over-eat them so be careful!

Ok.. I understand the whole 100 thing but still would like to know the calorie count for some things to be sure my calories OUT (exercise) and calories in will help me to control my weight loss . Does anyone know the calorie count for the Almond Flour bread that he boasts which is delish but I dont want to over eat in calories , and the portion size per slice??

Help Desperately Working on increasing my out put along with my input .

I can’t find the calorie count for the bread. Jorge does say it’s 0 sugar calories.

In recent years the concept of “calories in, calories out” has been going out of fashion – diets using that concept haven’t worked, and it’s now widely believed that carbs (and the sugars they break down to) are more likely to encourage overeating and health problems than proteins and fats, even with the same calorie counts. Jorge describes them as “insulin-stimulating.” Reducing the negative effects of too many carbs, especially processed carbs, is what this diet is trying to help you with – limit the sugar calories, and keep portion sizes in line with the guidelines here, and you shouldn’t have to count calories.

Jorge also says that “One reason that exercise doesn’t work as a weight-loss strategy is that it makes us hungrier, so whatever fuel you burn off during a workout you gain right back by eating more afterward” (p.65). He has a whole chapter, chapter 9, called “forget to exercise”. He says that that exercise is “good for a variety of things — it improves overall fitness, banishes the blues, increases your cognitive abilities (clearer thinking, ability to focus, improved memory), ramps up your immune system to fight disease, decreases back and body pain, and lowers heart disease risk” but that “one thing that exercise isn’t effective at is helping you to lose weight” (p.193)

I think I have this correct now after reading the book and the comments.

You take the carbs x 4 to = your sugar calories for the foods shown in the book and on food labels. You do not count the sugar content on a label of a food and add it to the sugar calories. Am I correct on this?????? I really need to know so I do not go over the 100 sugar calories allowed per day. Thank You!

Yes, that’s correct.

If you don’t drink alcohol, what do you substitute for the glasses of wine defined as the treat in the book?

The book lists only red wine as a treat. There’s a cupcake recipe listed as a treat at https://jorgecruise.com/wp-content/uploads/2013/10/100_Free_Menu_Recipes.pdf . Jorge’s previous diet book The Belly Fat Cure has 1 ounce of dark chocolate as a treat – you could use that but you’d have to count the sugar calories.

I make the skinny muffin and add a cream cheese frost which is great for a sweet tooth.

Are pork rinds off limits?

According to the USDA nutrition database, pork skin (plain) doesn’t have any sugars or carbs – so you don’t need to count the sugar calories. By weight they’re about 2/3 protein and 1/3 fat. You should follow the portion sizes for fat – 1 ounce or bottle cap size; it’s very easy to over-eat them so be careful!

I lost 20 lbs since last year on the 100 diet and the amazing thing is that I have kept all of it off except 2 lbs. My question is: What is the difference between white corn and yellow corn. I see that white corn is on the 0 sugar calories list but yellow corn is not. When I check the labels the carb and sugar count aren’t that much different. Can you explain? Thanks

You’re right, white corn looks a little out of place on the freebies list; that could have been a type and it would probably make sense to count the sugar calories for it.

hi this is carole did the belly fat cure and lost 15 lbs then i plateaued and went on other diets..now im back to jorge and the 100 how long before u started losing wt on this? are u still on it and do u have any tips for me as im new to this 100 thnx

i understand how to calc sugar cals with the carbs..but how do u figure in if something has sugar already? do u add that sugar to the sugar cals? thnx

Ignore the sugar – sugar is a type of carb and it’s already counted in the carbs, so the sugars in that food are already included when you calculate total carb grams x 4.

thanks for the reply.another qq as im new at this….in the belly fat cure jorge said any carb under 5 grams wasnt counted. is that true with the 100 or are we counting all carbs? how long to be on this to see a weight loss? thnx

On this diet, you’re counting all carbs that aren’t listed as freebies.

The book doesn’t say how soon you should expect to see weight loss. It claims that you can lose up to 18 lbs in 2 weeks – if that’s the case, you may expect to start seeing weight loss pretty quickly.

can u please anser that question about counting the carbs cuz rite now im counting alllll carbs when i may not have to..thanxx

Only look at the total carbs number, not the sugars number. Find the Total Carbohydrates number, and multiply it by 4 to find the number of sugar calories for the portion size listed.

I’m trying to figure out what low cal popcorn is considered? bad? On the label there is carbs listed but no sugars under the carbs. please help!!

I assume that “low cal popcorn” is popcorn without added fat, as fat adds calories.

Popcorn contains carbs, which should be counted on this diet as they become Sugar Calories when the carbs convert to sugars in your digestive system. Ignore the sugars on any label – look at Total Carbohydrates and multiply by 4 to get the Sugar Calories.

Jorge lists carbs in order of which to prioritize, and popcorn is listed as a snack or treat, a lower priority (less good for you) than beans and legumes, starchy vegetables, fruits, whole grains, or dairy products.

I made the chocolate cake that is made with Almond flour and Truvia baking blend. When I looked at the carbs they are the exact same as sugar. But the truvia is calorie free. just an observation that is very strange to me.

You’re right, that’s interesting – the Truvia baking blend has 5 calories per 1/2 teaspoon (10 calories per teaspoon), and sugar has about 15 calories per teaspoon. You’ll have to count the sugar calories for that!

Please help me. I have diabetes and need to go on a diet to loose weight. My doctor said I am going to die if I don’t control my blood sugar. I am in dire straight with my life and I am raising two more grandchildren. I have raised two of the four. One is in the Navy and she signed up for 4 more years. The next is graduation this year on 6 June, 2014. He is going into the Marines I have tow more of their siblings. I don’t want to leave them. They need Nana, and I need help. Could someone be a mentor for me. I pray that an angel will see this and guide me through. I weigh 259 lbs. and 5ft. 2″, . I lost a son by murder and have had many breakdowns. I had a granddaughter who almost lost her life. She was on a jet ski and the kid who was driving lost control, he jumped clear and she went into a pier about 50 miles an hour. Lost a leg, broke her pelvic, broke her arm in many places, broke ribs, but you know God was with her. Thanks God Speed Linda Jones

so sorry to hear about this linda…are u wanting to try this 100 by jorge? he also has the belly fat cure which in my opinion is a lot less restrictive. but with either one im sure u will lose weight..i lost most of my weight on the belly fat cure…am trying the 100 but not having as much luck..im sure we can help u with any questions you have..

Have you been following the diet??

can some tell me how much sugar calories/carbs are in vodka.

According to the USDA National Nutrition Database , vodka has zero grams carbs and zero grams sugar per ounce. Jorge doesn’t say in the book that you can have vodka – the only alcohol he lists is red wine. He says that if you’re not losing weight on this diet you should avoid alcohol.

Maybe a little late to the game but I came across this in the library and decided to give it try. Best thing to encounter in awhile. Started June 1 and decided to give it 30 days. 22 nd day and I have lost 12#. I haven’t had this much success , in I don’t know, ever!! Some people just soak up the sugar and if that’s you, you will love this. My energy is the greatest gift to date. Onward ho.

How can sunflower seeds be on the freebie list if they have carbs? Same with the cheese sticks? Thanks Janeen

There are a number of foods on the freebies list that contain a small amount of carbs – including many of the vegetables. In general, it looks like they’re included in the freebies list because the fiber outweighs the carbs, or because the amount of carbs is so small that it’s insignificant for the diet as a whole.

I’m doing the 100 diet. And I’m really confused on pg 103 it says how you make the Orange roughly meal with green beans. And it all equals 0 sugar calories but on pg 181 it says Green beans have 32 sugar calories per cup. So which is it????

There are a few places in the book where it gives example meals with green beans as 0 sugar calories, but you’re correct that in the Sugar Calories list it says they’re 32 sugar calories per cup. That ties in with the USDA nutrient database. They’re included in the legumes list, although green beans are usually counted as a vegetable rather than a legume because you’re eating the whole thing and not just the “seed” of the bean.

There are other vegetables with natural sugar content that are included in the Freebies – and they’re okay because they’re high in fiber. Green beans aren’t very high carb, unlike the other vegetables in the vegetables list of the sugar calories list. So maybe there were some differences of opinion among the book’s team about whether green beans should be freebies or not. Unfortunately it’s another case of a contradiction in the book.

I was reading “The Belly Fat Cure” and convinced myself to give it a try. Was doing a little research and saw that the author had written another diet book about limiting food to 100 sugar calories. Not sure which one would be better to try. I may not be understanding the calculation of carbs to sugar calories but it looks very carb-limiting to me. If my slice of bread has 20 grams of carbs, in my calculations that would be 80 sugar calories. So, that means I only get 20 more sugar calories for the day?? Could not do that! Thanks for helping me understand this diet and which to choose.

Hi Marcia, Jorge says that The Belly Fat Cure is for basic weight loss, allowing for more carbohydrates, but still reducing belly fat and getting your healthy. The 100 is for rapid weight loss and limits your Sugar Calories to 100 per day all week. See https://jorgecruise.com/questions-people-ask-me/ for his comparison between the two programs. If you couldn’t limit carbs all week long, The Belly Fat Cure would probably be a better fit for you!

Thanks all for your information. I have just finished the book and have a question. I get a lot of my protein through peanut butter. Peanuts are on the freebies list yet peanut butter is not. The peanut butter I use contains only peanuts and less than 1% salt. The label states that a serving, 2Tbsp, has total of 6 carbs, 1 sugar(s) listed on the label. I am confused why this would need to be counted. I am aware most peanut butters have sugar added but this one does not have added anything except salt. Please give your opinion, thanks again.

The book says that 2 tablespoons of peanut butter is 25 sugar calories (p. 188). And you’re right, peanuts are considered a freebie. There isn’t much explanation of why this is the case. In general, whole foods (which haven’t been ground up) are more likely to be listed as freebies in the book – perhaps because you spend some time and energy chewing them (which may make digestive enzymes more effective), or because if you chew them yourself rather than having them finely ground into peanut butter you’re less likely to chew them really fine which would have different digestive properties. Or it could be that peanuts are a little more difficult to overeat than peanut butter.

Perhaps it would be a good idea for you to spread out your protein intake so you get protein from other foods as well, not just peanut butter – including alternatives that aren’t as high-carb. And you could also consider eating whole peanuts instead of peanut butter.

Hi! I was wondering if you had any suggestions for protein bars that would be best for the 100 diet? Some protein bars list their total carbohydrates between 17-25 grams, but then also say their net carbs are only 1-4 grams. Is it okay to just count the net grams of carbohydrates towards the sugar calorie count? Some bars I am researching are the quest bars, and the low carb detour bars. Thoughts?

Hi! Jorge asks you to count all the carbs, not just the net carbs – so the protein bars you mention are 25-35 grams of carbs or 100 sugar calories or more each, which would mean having only part of the bar or having no other carbs. Could you eat something else instead of protein bars, say a handful of nuts?

Hi…my question is about yogart. I live in Canada and we do not have FAGE greek which is what Jorge recommends.The greek yogart here with the lowest carb count is 11gms/serv,where FAGE is 6gms. My question is,can I forgo 6gms in my yogart and count 5gms which would =20 SC instead of counting 11gms which would=44SC.The FAGE is considered a freebie,but mine at 44SC would not be.Thank you.

A few questions, as it seems strange that the same food should have double the carbs in a different country – – What is the serving size? If the serving size for the yogurt you find is larger, the two yogurts could have the same nutrition per teaspoon. – Does the yogurt contain live active cultures? For many commercial yogurts, the yogurt is heated so the cultures die then powdered milk is added – this contains a lot of carbs, and doesn’t have the advantage of active probiotics. – Are you looking at full-fat yogurt, or low-fat/no-fat? The lower the fat, the higher the sugars will be. Jorge appears to prefer full-fat milk products, so see if you can find a full-fat version that has lower carbs.

I have just read the book and plan on starting the 4 week plan that Jorge provided. He recommends eating 25-30 grams/fiber per day which is important to me, however, in his diet plan – each day’s meals only gets you to about 15-18 grams.. Please explain. If I add more fiber – will I still lose? thanks, Allison

There are sometimes inconsistencies in diet books. If you add more fiber, that should be fine – just make sure that if it contains significant amounts of carbs/sugars you count that towards your total sugar calories.

Does white corn fall under the list of items with 0 calories count

I think that white corn was put in the freebies list by mistake, as it definitely has a good amount of carbs – I’d suggest counting the sugar calories.

I am about to start the “100”. I’m borderline diabetic and u take meds for high blood pressure. So I wouldn’t eat salty things like bacon ect. Can I leave this out and still lose? I need to lose about 35 pds. What do I do leaving out salt , sugar and carbs. Can I follow this diet successfully and still bring my numbers down?? Help!! Quite nervous and don’t know how to go about this. Thank u!

There are many foods suggested in this diet that aren’t high in salt, so you should be able to eat well without them. Good luck!

So I leave our bacon or whatever and still lose well. It do I have to substitute something for the bacon?

If you see bacon on the menu or in a recipe, you can substitute with another protein.

I am a sort of vegetarian(eat only egss) and i really want to follow this diet(infact i already started) :(((

i am just wondering if there is anything that would suitably substiute the below foods so that i can follow the plan as accurately as possible.

bacon, turkey, chicken, tuna, fillet, steak, shrimp, salmon, pepperoni, tilapia, hamburger patties, deli ham, sausage links

i know i can use eggplant, mushrooms, cauliflower, tofu(this is higher on carbs so I am skeptical) – but was wondering if a one-to-one substituion is even possible for a vegetarian like me.

You’d probably want to substitute with other proteins – but one-to-one substitution probably won’t work if you’re trying to follow the menus. Jorge says you can have vegetarian meats, e.g. chicken substitute, vegetarian hot dogs, veggie burgers, tofu – just check for carbs.

You don’t need to follow the meal plans, you can decide what to eat from scratch as long as you count the sugar calories. See if you can get enough protein without depending heavily on grains and legumes as their sugar calories add up. If not, this diet may not be suitable for you.

Are almond flour and coconut flour unlimited? Can’t find any info

Almond flour is listed as a freebie in the book. Coconut flour isn’t listed, but as nuts and seeds are allowed and coconut products are allowed, and coconut doesn’t contain much carbohydrate, I’d assume that coconut flour / coconut meal would be a freebie as well.

A quick question on flours. I saw Arrowroot and Cashew flours in a couple of recipes online. Would these 2 flours be considered the same as Almond flour or would I need to count the sugar calories on them? What flours would be in the same category as Almond flour? Also, I made his almond bread and it was a little dry. If I add grated zucchini to the mix, do you think that would be ok?

Cashews are a freebie, so I’d assume that it’s considered in the same way as almond flour. Other nut flours could also be assumed to be freebies, e.g. coconut flour.

Flours of starchy vegetables probably wouldn’t be freebies. Arrowroot flour is nearly 90% carbs. Legume flours (e.g. chickpea flour, which is about 60% carbs) probably wouldn’t be freebies either.

You could try adding grated zucchini to the almond bread to make it more moist, I’ve seen it used that way in other recipes but you’ll have to try it and see! Almond bread often turns out dry, especially if there isn’t any sugar in it.

What if your following the Atkins diet which is high in calories and fat, but low in carbs?? I work out every day and I’m burning more calories than I am consuming each day. So I added atkins to get the calories I need, but worried about the high fat content. I did the 100 diet for 7 days so far and lost 8 lbs. Will the Atkins diet work as long as I keep my carbs below 100 a day??

Different diets are usually designed to give you all your nutrients, so it’s not generally a good idea to follow two diets at the same time as that may mean you miss nutrients. While there’s a certain amount of similarity between the two diets, it’s probably better to choose one or the other instead of both.

Hi there, I think I’ve managed to get everything from your brilliant summary but just had a few queries. Are tin tomatoes considered freebies if tomatoes are? Also what about tomato purée and coconut milk, freebies or count as sugar calories? Am hoping to begin this tomorrow to break my severe sugar addiction that has got ridiculously out of control these past 9 months and resulted in a gain of 12 lbs even though are exercise ALOT!

Tinned/canned tomatoes have about the same amount of carbs as fresh tomatoes, and Jorge doesn’t list them as having sugar calories, so I’d assume they’re freebies.

Tomato purée / tomato sauce is more concentrated and has more carbs – I’d assume you should count that.

Unsweetened coconut milk is a freebie.

Good luck breaking your sugar addiction! A tip from someone who’s been through it – concentrate on how bad you feel when you’re withdrawing, as a memory for you to pull back to your mind when you think about straying in the future.

Can I have pork rinds since they have zero carbs?

According to the USDA nutrition database, pork skin (plain) doesn’t have any sugars or carbs – so you don’t need to count the sugar calories.

But you would need to follow the portion sizes for fat – 1 ounce or bottle cap size. By weight they’re about 2/3 protein and 1/3 fat. That means that 3 ounces would be a portion.

Can I have diet soda & use sweet n low in my coffee & tea? I love the sound of this program & can’t wait to start!

Jorge says to avoid artificial sweeteners – aspartame (NutraSweet, Equal, blue package), sucralose (Splenda, yellow package), saccharin (Sweet’N’Low, pink package). Those are the sweeteners used in most diet sodas. These are the sweeteners he says you can have: stevia, xylitol , maltitol, erythritol, honey

I have been following the 100 diet for 2 weeks now. As I enter the third week I have two questions.

1.) I am going to make Jorge’s almond bread. I noticed the FAGE total greek yogurt has 8g of carbs but it is a freebie. I assume that you eat so little in each slice that it doesn’t count as a sugar. Is that correct?

2.) I also saw on the menu for week 3 that cottage cheese can be a snack but when I look at the nutritional label It has 8g of carbs as well. Can you explain?

Just checking, you’re using unsweetened greek yogurt, right? Jorge lists the sugar calories for plain fat-free yogurt, but says that greek yogurt (which is regular yogurt that has been strained to remove some of the whey) is a freebie. The whey includes a lot of the natural sugars in milk (lactose), so it would make sense that there’s less carbs in greek yogurt than regular yogurt. Cottage cheese is similar in that it contains some carbs in the form of lactose. Both are about 3½% carbs – not zero, but not a huge amount either, and similar to other freebies like tomatoes.

This really works. I never had a problem with weight until 3 years ago when I started menopause. I always followed what is considered a healthy diet and stayed active, yet I kept gaining weight. I kept adjusting my diet and kept increasing exercise. I got to 1200 cal and 4 hours of exercise a day and still put on 6lbs last year. Out of desperation I decided to see a naturopathic doctor. She suggested this diet. I was skeptical, how could giving up an apple, few figs and a tablespoon of honey with my coffee a day make a difference? The first week, especially third and fifth days were very difficult, but loosing 3lbs at the end of it made it all worth it. Today, after 12 days I lost 8lbs. I feel wonderful. No sugar cravings. Coffee with Stevia tastes as great. And I can eat bread. My thyroid feels really good too. The feeling of having “a frog in the throat” is almost gone. I’m really grateful. About two years ago I was almost convinced by a “pharmaceutical” doctor that the only way to deal with menopausal symptoms is HRT. She also stated that should be on thyroid hormones asap. When I refused, she followed up with letters and phone calls. So this proofs to me that I can go through menopause without HRT or thyroid medication/hormones. What a blessing. Thank you.

I have been looking for the book in book stores around me hear in South Affrica, how much will it cost me to get it and where please.

thanks Dintle

Sorry you’ve been having trouble finding the book. I’m not associated with the publishers and don’t know about their international publishing program for this book. I looked on Amazon and it doesn’t appear to be an item that they ship internationally. You could try contacting the publisher – William Morrow, part of HarperCollins Publishers.

I’m at the end of my 4th week and have lost 20 pounds. I found a site where you could either pay 10.00 a month or 36.00 a month to be coached by Jorge. I can’t find it now as our hard drive had to be replaced. Even the billing site doesn’t exists. I find it so easy to have menus and shopping list done for me. Is this a possibility? Frustrated.

Jorge’s website offers coaching – go to https://jorgecruise.com/personal-coaching/ . Here’s what it says at the time of writing: – One on one emails – connect with your coach via email, on your schedule, when you want – Personalized action plan – get a customized action plan based on your individual likes and needs – Motivation and accountability – my [presumably Jorge’s] motivational ThinkFit messages to keep you focused and on track

Would lentils be allowed?

For lentils and other legumes, you’ll have to count the sugar calories. These are the non-freebie foods that Jorge encourages you to eat when choosing what to “spend” your sugar calories on.

Is it alright to add pure vanilla to the skinny muffin? Is that adding a lot of sugar calories there is nothing on my vanilla bottle stating ingredients. Thank you.

Can you look up your brand of vanilla online to see what the ingredients are? A liquid vanilla extract/essence always have to have other ingredients, as vanilla doesn’t extract well to water. Usually it’s alcohol, sometimes sugar and other ingredients (e.g. corn syrup) are added – you should check to see the sugar calories for any added sugars. If it’s just alcohol, that would probably evaporate during cooking, and as you use only a small amount you might be able to consider it a freebie.

I lost 11 pounds the first week. I’m now on week and have not lost another pound. Help. I eat what it tells me for each day. Not understanding why I’m not losing weight. HELP!

Try starting a food and drink diary to track exactly what you eat, to see if anything else sneaks in there – for example a coffee with sugar or milk added.

I don’t see broth/boulion/stock on any of the lists??? I assume they are a free food?

I believe broth should be a freebie, as it doesn’t have measurable carbs in most cases. Some brands of broth may include a small amount of carbohydrate, but you have it in such small quantities that probably wouldn’t be worth counting.

What about tomatoes? Not finding them on the lists???

Tomatoes are a freebie (listed under vegetables above)

how’s this different from the GI or G-load diets? That’s what’s really annoying me- according to the GI, carrots and onions are considered to be on the low side, while they seem to be on the limited side of the chart on this diet. Atkins and paleo also ranks onions and carrots as freebies. SO FRUSTRATING!!

Yes, all the different diets have their own takes, and there are new rules to learn each time!

Help me to understand. By only counting 100 sugar carbs a day will I loose weight or maintain my weight?

The book claims that you will lose weight by following this diet.

This is gonna be a weird question. I love the flavor of different types of potato chips. I like to lick the flavor off the chips and throw the chip away. Would this still be considered eating carbs?

It’ll probably depend on the flavoring – if they’re plain salted chips you’re just having salt and fat, but if they’ve got another flavoring they may be coated with some kind of sugar or other carb. Check the ingredients list. It may be difficult to measure, though, because the nutrition data with the carb count will be for the whole chip, not just the flavoring.

Can you eat Ezekiel 4;9 bread on this diet?

You can do; you should count the carbs for it.

i signed up on the 21 of febuary and to date i have no clue how the program works .all i know i paid 39,00 and have no communication what so ever . if any one out there knows what is going , would you kindly inform me ? thank you frank aquilante

Please contact the website where you bought the service – we’re not associated with them, we just write reviews of diets and provide answers to questions people ask.

Has anybody else been having trouble with the services offered on Jorge’s website?

I quit – I signed up as well – was charged – and received no communication.

Is cool whip original on the freebie list

High fructose corn syrup (HFCS) is high on the list of ingredients for cool whip, with corn syrup just behind it. Those are definitely not freebies! You would have to count the sugar calories – and keep in mind that it would be classified as “treats and desserts”, which Jorge says should be the lowest priority of sugar calories for you to choose.

On Uncle Sam Cereal how is counted?

As with all other foods that contain sugars or carbs and aren’t listed in freebies – Take the Total Carbohydrate grams for the portion size you want, and and multiply by 4.

This is my 4th week of the 100. I have lost 10 pounds. I have a question, you recommend 25-30 grams of fiber a day. According to your book that lists most foods fiber, sugar, and carb amounts, most of the high fiber foods have very high sugar calorie counts. It seems like it would be very hard to get all the fiber you need while staying under the 100 sugar calories. How do you get that much fiber? Also, i found your diet plan easy to follow. The food was good (although not much of it for some meals), sometimes was still hungry. I liked that all i had to do was follow the planned meals. Loved the convenient shopping list for each week. I was having trouble losing weight before. Was on a 1200 calorie a day diet for 6 weeks and only lost about 6-7 pounds.

Many vegetables have a lot of fiber, and nuts do as well. They just don’t have packaging that tells you how much fiber they contain!

See the chart on this page for examples: http://www.popsugar.com/fitness/How-Much-Fiber-Vegetables-214540

Penny, Just wanted to thank you for reviewing all of these diets and answering so many questions (despite so many people thinking you wrote the actual book). I have used your website before and I truly appreciate your help!

Melanie, thanks for your comment and for reading so thoroughly!

Anyone experience headaches and dizziness? I followed the plan for 6 days and after day 3 started getting really bad headaches. Plus being very active and instructing fitness classes, I can’t risk passing out in the middle of a class. I did some reading about low carb dietsand the headaches were one of the side effects. I did lose 6 lbs though. I’m going to try uping my sugar calories to 300 because I did love the results I had.

Did you previously eat sugar and processed foods? Sometimes you get headaches when you’re withdrawing from them (or from caffeine).

I have been following the diet for a short time now. So far, so good. However, I have a question. There are a few items I do not like and was wondering, I see that the food changes per week. Would it be bad to eat the foods I like for the same meals over and over again. Like scrambled eggs with pepper for breakfast all the time and not switch to the next weeks egg item.

I don’t see anything saying you shouldn’t repeat the same meals – the menu plans offer variety and choices but you’re not asked to follow them exactly. You might want to consider having a bit of variety, maybe 2-3 options that you cycle through.

I have been on the diet for 10 weeks and have lost 28 pounds. My goal was to loose 10. My blood work has come back very good and my doctor is happy. I have found that I am not getting enough fiber and consequently have irregular bowel movements, sometimes three or four days in between. Is this a common side effect of the diet?

Wow, congratulations on your successes! Vegetables, especially green leafy vegetables, contain a lot of fiber (and most are freebies) – eat more veggies and salads to help avoid constipation.

How many sugar calories are in one or two packages of stevia? I used two packets in my coffee this morning.

The book says “Natural sweetener, Stevia powder (1 packet) = 4 SUGAR CALORIES” (p. 188)

We use Truvia for our sugar…is that something that has to be counted.

Truvia is made from erythritol, stevia extract, and natural flavorings. Stevia and erythritol are permitted sweeteners on this diet, but they should be counted – so Truvia should be counted. Note also that Jorge says that these sweeteners should be pretty low in your priorities for “spending” your sugar calories.

In the book almond flour is listed on the free list. However although I have heard the coconut flour is free I don’t see that listed. Can you confirm please if the coconut four is also considered as a free item as well when doing The 100?

Coconut flour isn’t listed in the book, but as nuts and seeds are allowed and coconut products are allowed, and coconut doesn’t contain much carbohydrate, I’d assume that coconut flour / coconut meal would be a freebie as well.

Do you count the morning flaxseed muffin as any sugar calories ?

It probably contains some kind of carbs or sugars, and unless all the ingredients are freebies you should count the sugar calories.

Hi Penny, I was 160 lbs, and I lost 3 pounds when I started the 100 sugar calorie diet, but seemed to have stopped losing. It’s 2 weeks and still no budge. My sugar calories are always well under the max, I don’t drink alcohol, or coffee, no sugar at all. I follow all the portions to the T. My meals are basically meat and vegetables with 1-2 tbsp of fat approx. Are snacks important? I don’t have snacks. It’s my 3 meals a day and that’s it. Throughout the book he doesn’t say much about the snacks, if they’re needed or not for weightloss. I was never the snacky type so I just don’t include them. I’m wondering if this could be making the difference? Please shed some light. Thanks for your time.

The menu plan (pp.98-137) includes snacks every day, however there isn’t a discussion on frequency of eating helping weight loss. Have a look at the snacks and see if any of them appeal to you for you to add in and see if the weight loss kicks off again.

I started ur plan after catching an episode of Dr.Oz. I got ur book read it through the chapter 9… Found that it has made more sence then all the YoYo diet information I read over the year I have battled with weight and depression.. I have found this things go hand in hand. I started looking into paleo after meeting a nurse in the hospital for stress. She started my journey, but had to do my research 1st. The one that I found that did the most was limitless365. They tapped into the mental and emotional part of why I eat… After finding doing the mental work I was ready for the food. But at that time I was still in school and working full time way to many excuse to start, but after graduation in May. I had run out and it was time to commit to my health. Being a type 2 diabetic and having thyroid issue weight loss has been a struggle for many years. July 5 I took a big step at changing my life for the better. As of today I went from 251 to 242.4.. 9 pounds in on week and don’t just water. I am on to week 2 with a smile. Will come back at the and give an update. Oh, I am also following the plan as prescribed.. The food is great .. like the mindless options just pick and eat.. And still 0 .. I also add a little more on veggies if hunger.. Thanks for showing me the way.

You list peanuts in the freebies list ,in the 100 book peanuts are not on the freebe list , can you let me know what is correct.

They’re not in the main Freebies list, but on page 207 it says “Peanuts, 2 Tbsp. – freebie / 0 Sugar Calories” On page 75 it says “peanuts… have just 3.9 grams of carbs (a mere 0.8 of a gram of sugar) [for 18 peanuts/105 calories], which equals just 15.6 insulin-stimulating calories— not enough to cause fat storage to be triggered.”

Has anyone on this blog lost weight? I have friends on 100 calorie per hour, with a coach and their food and they have lost 10 pounds per month! It is expensive ao I am trying to do it on my own. So I would like to know…has reading this book worked foe you?

What about air popped popcorn, would that be a freebie?

Popcorn contains carbs, which should be counted on this diet as they become Sugar Calories when the carbs convert to sugars in your digestive system. Not a freebie, sorry!

I wish to discontinue my monthly subscription for $10.00 from your company.

Hi, You’ve posted to Chewfo – we write summaries of diets, what to eat and foods to avoid. We don’t write the diets, and we don’t have any subscription plans. You should approach whatever company sold you the subscription in order to stop the subscription. The contact information for Jorge Cruise’s website is http://www.jorgecruise.com/contact/ .

been on the 100 diet for one week and have lost 6 pounds. not hungry at all

I have been doing this diet and have not lost weight. In fact I am constipated and scared to take any laxatives for fear it has sugar. i substitute some lunches and snaxk with the turkey wrapped in cheese and I cook the dinners required. im lost confused and irritated and need help. What kind of laxative can I use to clean myself out and start over

Are you eating as many vegetables as Jorge recommends, half your plate or more at every meal and snack? If not, try having more freebie veggies, and don’t have just turkey wrapped in cheese for snacks (vary your snacks and make sure to include veggies). He says you should aim for 25-30 grams of fiber per day – see if you’re reaching that. Also try drinking plenty of water, as that can help clear you out. Jorge doesn’t give any guidance on laxatives, as you shouldn’t need them if you’re having enough veggies/fiber/water, but you could try some senna tea to get you going again (not to be used every day).

I have Whole Wheat Tortillas with 13 total carbs, 3 net carbs and zero sugar. I’m not sure if I should multiply the 13 times 4 or not because of the zero sugar. Does anyone have an answer to that ? Thanks.

Ignore what it says about grams of sugar on the label. Sugar calories = Total Carbohydrate grams x 4 If total carbs = 13, sugar calories = 13×4 = 52

Hi, can anyone tell me if coffee with half n half is limited. On the 4 weeks of meals, it is only listed for breakfast. I usually have several cups per day, but would like to know what the rule is here. Thanks!

Coffee and half-and-half are both freebies, so you don’t have to count the sugar calories. That means you don’t have to limit them. Just make sure you don’t add any sugar without counting it!

Is this a safe diet for a diabetic?

The book claims that the diet should be beneficial for people with diabetes.

I have did this Diet and it works lost 18 pounds…need to lose more .thank you Jorge for something that really works…

Have been on the 100 for less than a week and have lost 6.6lbs, my husband on the other hand lost about 3 lbs the first two days and has plateaued since, we really don’t understand this as we both eat exactly the same thing. Can you help, I don’t want him to give up.

Congratulations on your weight loss so far! You mention you and your husband are eating exactly the same thing – I’m wondering whether he should be eating larger portions to make sure he has enough to eat, as being hungry can be detrimental to a diet.

what can i eat in place of fish on jorge cruises diets?

There are plenty of other proteins to choose from – just pick another “freebie” protein instead.

Leave a Comment

Next post: Produce, non-GMO, traceability, saturated fat recommendations – news to June 16, 2013

Previous post: The Fast Metabolism Diet by Haylie Pomroy (2013): What to eat and foods to avoid

Follow Chewfo

Search this website

Popular posts

• How Not to Die by Michael Greger MD: Food list
• The Fast Metabolism Diet by Haylie Pomroy (2013): What to…
• Wheat Belly & Total Health by William Davis (2011):…
• Fat Chance by Robert H. Lustig MD (2012): What to eat and…
• The 22-Day Revolution by Marco Borges: Food list

This site rocks the Classic Responsive Skin for Thesis .

• DIETS & PLANS
• Top 5 Diets
• All Diet Reviews
• Diet Delivery
• LOSING WEIGHT
• Tips and Guides
• Calculators
• Workout Plans
• Calorie Trackers
• FOODS TO EAT
• Calories in Food
• Foods for Fat Loss
• CALCULATORS
• Daily Calorie Needs
• Ideal Body Weight
• Macro Ratios
• Calories Burned
• Free Diet Plans

Belly Fat Cure: Jorge Cruise

In this latest book, which has reached the New York Times bestselling list, Cruise introduces readers to his ‘Carb Swap System’.

He promises dieters that they can target their belly fat and lose four to nine pounds a week .

Belly Fat Cure Diet Basics

The basic concept of the Belly Fat Cure revolves around keeping insulin levels in balance by avoiding all simple sugars, including those from fruit. Cruise states that high insulin levels cause the liver to convert excess sugars into fat that specifically gets stored in the belly.

You don’t have to count calories on the Belly Fat Cure diet but instead you pay attention to the types of foods you are eating and follow the ‘Carb Swap System’. The general eating plan is similar to the South Beach Diet and you are allowed to consume 15 grams of sugar and six servings of complex carbohydrates each day.

The meal plans are based on proteins, fats and vegetables with small amounts of sweeteners and whole grains. All processed foods and artificial sweeteners must be eliminated.

Dieters are encouraged to drink at least eight glasses of water a day. Wine, beer and champagne are acceptable but cocktails, fruit juice and milk are not allowed while on the Belly Fat Cure.

The only fruits that can be consumed on the Belly Fat Cure are blackberries and blueberries because they have a very low sugar content. But when you reach your ideal weight you can then include up to two pieces of fruit in your diet each day.

Belly Fat Cure Fast Track

Jorge has just released an accelerated version of his diet called the Belly Fat Cure Fast Track.  

In this version, He says that dieters could expect to lose 14 pounds in the first 14 days of the diet . This version drastically eliminates sugar and focuses on hidden sugars as well.

Recommended Foods

Chicken, turkey, beef, lamb, pork, fish, seafood, eggs, cheese, whole wheat bread, whole wheat pasta, brown rice, oatmeal, walnuts, almonds, pecans, avocado, olive oil, vegetables, blueberries, blackberries, sugar free chocolate chips, sugar free maple syrup, xylitol, stevia.

Sample Diet Plan

Exercise is optional.

The Belly Fat Cure states that you don’t have to exercise to lose weight but exercise does provide benefits for reducing stress and improving strength. Walking for 20 minutes each day and performing an eight-minute abdominal workout is encouraged however this is entirely optional.

Costs and Expenses

The Belly Fat Cure: Discover the New Carb Swap System and Lose 4 to 9 lbs. Every Week retails at $19.95.

• Encourages the intake of whole grains and vegetables.
• Easy to understand and follow.
• Will appeal to dieters specifically interested in addressing belly fat.
• Includes a detailed food list with sugar and carbohydrate information.
• Includes recipes and a meal plan.
• Recipes do not contain nutritional information.
• Meal plan is high in saturated fat.
• Does not allow fruit except for certain berries.
• Some of the recommended food items may be expensive or difficult to find.
• Does not encourage exercise.
• Weight loss expectations exceed those advised for good health.

Full of Exaggerated Claims

Many of the claims made in The Belly Fat Cure are exaggerated – such as “results are almost instant” – and this can set dieters up for unrealistic expectations. It is possible that a weight loss of four to nine pounds may occur in the first week but it is highly unlikely – in addition to being unhealthy – for such rapid results to continue.

In terms of the dietary recommendations the Belly Fat Cure is very similar to many other reduced carbohydrate diets. Most dieters will probably experience some weight loss initially, however for this to be maintained it will probably be necessary to pay attention to caloric intake and to incorporate regular exercise into the program.

• Cruise, J. (2009). The Belly Fat Cure: Discover the New Carb Swap System and Lose 4 to 9 Lbs. Every Week. Hay House, Inc.
• de Souza, R. J., Bray, G. A., Carey, V. J., Hall, K. D., LeBoff, M. S., Loria, C. M., … & Smith, S. R. (2012). Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST trial. The American journal of clinical nutrition, 95(3), 614-625. link
• Janssen, I., Fortier, A., Hudson, R., & Ross, R. (2002). Effects of an energy-restrictive diet with or without exercise on abdominal fat, intermuscular fat, and metabolic risk factors in obese women. Diabetes care, 25(3), 431-438. link

Click here to cancel reply.

You must be logged in to post a comment.

Exactly What to Eat During Prevention's 19-Day Weight-Loss Plan

These recipes will help you stick to Jorge Cruise’s intermittent fasting plan: They’re filling, nutritious—and taste amazing.

Ham & Goat Cheese Frittata

Start your 19 days off right with a filling and delicious breakfast bake, made with broccoli, peppers, ham, and Cheddar.

Get the recipe for Ham & Goat Cheese Frittata »

Zucchini Spaghetti & Meatballs

Zoodles (aka zucchini noodles) with homemade meatballs will keep you nice and full during your fasting stretches.

Get the recipe for Zucchini Spaghetti & Meatballs »

Cauliflower Pepperoni Pizza

Psst: You can use store-bought cauliflower crust for this if you don’t want to make your own. Just choose ones that list the vegetable as the first ingredient.

Get the recipe for Cauliflower Pepperoni Pizza »

Sheet Pan Salmon & Asparagus

This dinner is so easy—everything on a baking sheet for 18 minutes!—you’ll come back to it again and again.

Get the recipe for Sheet Pan Salmon & Asparagus »

Vanilla Chia Seed Pudding

This treat is so easy to digest you can even eat it during your fasting stretches, Jorge says. He will not let you go hungry on this plan!

Get the recipe for Vanilla Chia Seed Pudding »

Broccoli Cheesy Bake

You could have it as a side dish, a snack, or heck, just eat it for dinner. So creamy and delicious, and absolutely packed with the green veggie.

Get the recipe for Broccoli Cheesy Bake »

Avocado Chocolate Pudding

Yes, you can eat dessert while you’re trying to lose weight, especially if it’s got avocado and yogurt in it.

Get the recipe for Avocado Chocolate Pudding »

Egg Drop Soup

Wholesome and filling with a nice mix of veggies and a few splashes of tasty soy sauce.

Get the recipe for Egg Drop Soup »

My Big Fat Greek Salad

The farthest thing from a sad desk salad you’ll ever find—absolutely bursting with flavor.

Get the recipe for My Big Fat Greek Salad »

One-Pan Italian Sausage & Veggies

Turkey or chicken sausage—mixed with just the right herbs and spices—makes for a super satisfying dinner.

Get the recipe for One-Pan Italian Sausage & Veggies »

Cashew Chicken

It’s better than takeout, in every way: Flavorful chicken meets tons of veggies and the perfect blend of spices.

Get the recipe for Cashew Chicken »

Crispy Avocado Fries

Creamy avocado is coated in crunch breadcrumbs and baked. Could this be... the perfect snack?

Get the recipe for Crispy Avocado Fries »

Tomato-Bun Burgers

You heard that right: Juicy tomatoes in place of a bun make a chicken burger extra flavorful.

Get the recipe for Tomato-Bun Burgers »

Churro Mug Cake

Another dessert to keep you smiling throughout the 19-Day Weight-Loss Plan!

Get the recipe for Churro Mug Cake »

Coconut Oil Gumdrops

Missing candy a little bit? Freeze up this coconut oil and cinnamon treat and you’ll have a great bite whenever you need a pick-me-up.

Get the recipe for Coconut Oil Gumdrops »

Zucchini Linguine Shakshuka

Spiralized zucchini holds up well in a tomato sauce topped with eggs.

Get the recipe for Zucchini Linguine Shakshuka »

One-Pot Shrimp Alfredo

Shrimp is the perfect base for a creamy sauce, sundried tomatoes, and baby kale.

Get the recipe for One-Pot Shrimp Alfredo »

Super Trail Mix

All the best nuts and a touch of sweet make for an energy-boosting snack for any time in your 8-hour Blue Zone.

Get the recipe for Super Trail Mix »

Taco-Stuffed Avocados

Put out forks for this Taco Tuesday: an avocado takes the place of the shells, but you will not miss them.

Get the recipe for Taco-Stuffed Avocados »

Best-selling author Jorge Cruise's latest book is The Cruise Control Diet (Ballantine Books, 2019).

Food & Nutrition

The Lowest Calorie Fruits to Try

FDA Recalls Thousands of Cookie Dough Cases

What Is the Planetary Health Diet?

Plum and Cherry Black Rice Salad

Green Kiwi Smoothies

Greek Chickpea Salad on Eggplant Steaks

This Popular Diet Could Help You Live Longer

12 Magnesium-Rich Foods

Boost Your B12 Intake With These Supplements

Adding Salt to Food Raises Stomach Cancer Risk

37 Tasty Low-Calorie Breakfasts for All-Day Energy

• BPL program guides
• Available Now
• New eBook Additions
• New Kids Additions
• New Teen Additions
• Try Something Different
• Newly Added SciFi
• New Audiobook Additions
• Most Popular
• Always Available Audiobooks
• Détendez-vous et lisez (Relax and Read)
• Kindle Books

The Belly Fat Cure Quick Meals

Description.

#1 New York Times bestselling author Jorge Cruise brings you The Belly Fat Cure Quick Meals ™ . Discover on-the-go meals and treats that will help you lose 4 to 9 lbs. of belly fat a week. The Belly Fat Cure Quick Meals™ gives you options to eat quick and easy meals that will keep you losing 4 to 9 lbs. a week. Whether in the kitchen or in a hurry, use the power of the Everyday Carb Swap™ to enjoy pasta, burgers, chocolate, wine, and even ice cream guilt free! Dig in. “Sugar no longer calls to me … I want the same for you. This book will show you how.” – Christiane Northrup, M.D. praise for The Belly Fat Cure™

Kindle Book

• Release date: December 27, 2011

OverDrive Read

• ISBN: 9781401937133
• File size: 36257 KB

Kindle Book OverDrive Read EPUB ebook

Cooking & Food Health & Fitness Nonfiction

Publisher: Hay House

Kindle Book Release date: December 27, 2011

OverDrive Read ISBN: 9781401937133 Release date: December 27, 2011

EPUB ebook ISBN: 9781401937133 File size: 36257 KB Release date: December 27, 2011

• Jorge Cruise - Author
• Formats Kindle Book OverDrive Read EPUB ebook
• Languages English

Why is availability limited?

Availability can change throughout the month based on the library's budget. You can still place a hold on the title, and your hold will be automatically filled as soon as the title is available again.

The Kindle Book format for this title is not supported on:

Read-along ebook.

The OverDrive Read format of this ebook has professional narration that plays while you read in your browser. Learn more here.

Recommendation limit reached

You've reached the maximum number of titles you can currently recommend for purchase.

Session expired

Your session has expired. Please sign in again so you can continue to borrow titles and access your Loans, Wish list, and Holds pages.

If you're still having trouble, follow these steps to sign in.

Add a library card to your account to borrow titles, place holds, and add titles to your wish list.

Have a card? Add it now to start borrowing from the collection.

Need a card? Sign up for one using your mobile number.

The library card you previously added can't be used to complete this action. Please add your card again, or add a different card. If you receive an error message, please contact your library for help.

Jorge Cruise Shares the Secret to Diet Success

Oct 2nd 2022

Jorge Cruise is an expert on food and dieting, having authored over 30 bestselling books in 16 languages. As a celebrity diet advisor, he’s worked with many famous folks, as well as everyday people like you and me.

Jorge first appeared on the Oprah Winfrey show in the 90s and has since contributed to The Steve Harvey Show, The Dr. Oz Show, The Doctors TV, Extra TV, Good Morning America, The Today Show, The Rachael Ray Show, Huffington Post, First for Women Magazine, Women's World Magazine, and the Costco Connection. He hosts the popular ZERO HUNGER GUY podcast.

Today we talk to Jorge about how he got his start, what drives him, and his secrets for losing weight and getting fit, including It’s Skinny Pasta!

WELCOME! SO, LET’S START OUT WITH THE DEEP QUESTION: WHO IS JORGE CRUISE? WHAT DO YOU DO, AND WHAT DRIVES YOU?

Jorge Cruise is a guy who figured out how to keep the weight off. I was an overweight young man, growing up in a family where sugar addiction was my way to numb myself to trauma and stress. When I got old enough to figure out that I didn’t want to be overweight, I became obsessed with figuring out the simplest way to do it.

My first book, called 8 Minutes in the Morning, struck a nerve—a couple of million people bought it. It was featured in Oprah Magazine and then in her book club, and my career expanded from there.

I went on to write more books people enjoyed; 12 million books were published. With that came a following of many folks who struggled with weight. We met, connected, and it brought me to what I do today: helping people do intermittent fasting. Intermittent fasting has become my secret sauce to help people improve both their weight loss and, more importantly, their longevity.

No one has time; we all want shortcuts. So, I’ve made it my quest to give people the tools to take advantage of intermittent fasting and a low-carb lifestyle in the most accessible way possible--so they aren’t hungry.

It's Skinny became a go-to tool in our arsenal . You can eat the whole package! People love pasta, rice, and carbs. With It's Skinny, you can have your "carbs," keep the weight off, and even fast. It's like magic.

TELL US THE MOMENT WHEN YOU DECIDED ENOUGH WAS ENOUGH. WHEN DID YOU START SEEING RESULTS THAT MOTIVATED YOU TO COMMIT TO MAKING LIFESTYLE CHANGES?

My mother passed away the year before I was on the Oprah show. She was in her early-60s, so super young—younger than Oprah and Steve Harvey now. It was tough because I lost her so early due to health misinformation. She would take Ibuprofen and Tylenol like candy. She had a bad hip, and she took them for pain, not knowing that if you don't drink enough fluids, they can harm your kidneys. She lost renal function. It was tough to see her pass away so young.

I wanted to help people—women like my mom who struggle with health information. I wanted to give them a way to understand wellness easily.

At the same time, I was also conquering my own weight issues, and my motivation skyrocketed. I took the lemon of my mom’s passing and made lemonade, and I’ve dedicated my entire career to my mom, Gloria. She never saw me go on the Oprah Winfrey Show, but she was the one who got me there.

LIKE YOUR MOM, MANY PEOPLE DON'T KNOW HOW TO SEPARATE THE INTERNET AND SOCIAL MEDIA NOISE. WHAT ABOUT YOUR HEALTH MESSAGE RESONATES WITH PEOPLE?

Oprah once told me, "I've struggled with weight my entire life. Make it easy. Don't expect people to go through ten steps. Even three is too much. Keep it short and simple." So, for me, that became the big question: how can I make fitness simple?

I’ve made sure that whatever I'm talking about will be understandable and accessible. All 37 books I’ve written have the theme of simplicity, from 8 Minutes in the Morning to The Belly Fat Cure (carb swapping) to Cruise Control (intermittent fasting) to my new book called Zero Hunger, which will feature It’s Skinny.

Zero Hunger is the culmination of my entire shortcut system. One of my first clients was Tony Robbins. He underscored the concept of communicating complex concepts in a simple way.

My book will give people a new perspective on hunger control that doesn’t involve drugs and all the crazy things celebrities use. Many diet drugs are similar to methamphetamines. They accelerate your metabolism, but you can’t sleep at night, you’re anxious, and it’s not good for you. It might work for your class reunion or vacation—you’ll slim down and drop 20 pounds, but it comes right back.

High-fiber diets work, but most people don't enjoy them. People don't want to live off Metamucil. But you get food that’s high-fiber and delicious, like It's Skinny, and it's something people want. It’s pasta that’s part of the lifestyle.

WHAT DO PEOPLE GET WRONG ABOUT NUTRITION AND FITNESS?

The biggest misconception about weight loss is that people try to out-train a poor diet. Even I’ve been guilty of it. My first book was about an exercise plan to bolster your metabolism. Not that you can't elevate your metabolism to some degree, but it's hard to outrun a poor diet.

I’d rather people use fitness to build strength. Strong bones are even more important than muscle strength. You stand up straight, not hunched over; you're not in pain. You can pick up a box and not hurt your back.

Mental health is critical to wellness. Exercise raises dopamine levels like drugs, alcohol, or sugar. When dopamine and serotonin go up, you feel high and happy without the negatives that come from sugar, alcohol, and drugs. I’d love people to use fitness for good mental health and strength-building.

Accountability is also critical for success. Tony Robbins talks about it--you need to check in with someone at least once a week. The more you check in, the better. It might mean scheduling with a therapist, a coach, a trainer, a nutritionist, or someone honest who will tell you hard truths.

TELL US MORE ABOUT INTERMITTENT FASTING. IS IT JUST SKIPPING MEALS?

People, unfortunately, think intermittent fasting (or IF) is torture. They believe it’s literally starving yourself, it's unhealthy, and it destroys your metabolism. Shockingly, it's none of those things. Instead, it's an ancient form of time-restricted eating, mimicking our ancestors.

On my podcast, I interview many incredible people, including experts like Dr. Jason Fung , the leading doctor on IF. Under his clinical supervision, people will drop 15-20 pounds in a week. Dr. Fung gave me the confidence to do IF well.

Fasting works best to lose stored fat. Your body is very intelligent and uses stored fat for energy. IF is the most effective way to tap into that belly, thigh, chin, and arm fat. You can fast for 12 hours or go beyond to 16 or even 20 hours. Many of my clients go 20 hours with one meal a day but give themselves four hours to enjoy that meal.

Benjamin Franklin said, “ the best of all medicines is resting and fasting ." And it’s true—it's almost a cure-all. I'm not a doctor, so you should check with your medical professional before starting any diet. But I've seen people improve arthritis, headaches, chronic fatigue, bad skin, and inflammation. After 16-20 hours of not eating food, your body goes into autophagy—a state of recycling cells into the best version of yourself. As a result, you'll lose weight easily!

The hardest part of IF is turning "off" hunger. My solution is Zero Hunger Water , coming out late fall as a ready-to-drink product. It's an electrolyte drink with the proper ratio of minerals that acts like an appetite suppressant. It improves blood volume. When your blood volume increases, you feel full, and the phantom hunger disappears.

You can even make Zero Hunger Water yourself at home. I have a masterclass on how to make the water, and I give out the recipe for free—it’s ¼ of a teaspoon of salt in 32 ounces of water. Then you can add magnesium and potassium. You can sweeten the water with stevia or monk fruit. You drink that and follow the IF meal plans.

IF success is just two steps. First, you replace two meals with Zero Hunger Water. Then you enjoy a sensible meal each day--that’s where It’s Skinny comes in.

My go-to meal is protein with It's Skinny pasta . I love steak or chicken with a little salt. I look for fattier, darker cuts like ribeye and have it with my It's Skinny Pasta, and my body feels great! It's getting all the nutrients it needs and has almost 24 hours to digest the protein and fiber.

The people who live the longest are lean . The bigger you are, the harder it is to live longer. With IF, you maintain the slim figure you want and enjoy a longer, healthier life. It’s a miracle, in my opinion. And we have many tools for hunger control, including Zero Hunger Water and It's Skinny Pasta.

WHY IS IT'S SKINNY A CRUCIAL PART OF THE ZERO HUNGER PLAN?

When people fast, they want their meals to be delicious and worth it. As much as I encourage them to eat high protein, high-fat foods, people want carbs. It's Skinny satisfies those cravings .

Most of us are busy too. When I talk to celebrities like Tony Robbins, Kelly Ripa, and Cher, they want shortcuts and easy ways to keep in shape.

My number one tip for most people is to eat good protein and find a carb you like. For most, the top carb is pasta. It's Skinny is now part of all of our meal plans. You can have a bowl of pasta with creamy butter, salt, and pepper, and it’s like you didn’t eat a thing. It’s a cheat. I call it a “Zero Hunger cheat.”

You won't even break your fast if you eat It's Skinny without protein or too much fat, because there’s no carbs or sugars. Many of my clients do a three-day fast monthly and use It's Skinny for those days so they don’t break their fast. It’s delicious, satisfying, and filling.

It's Skinny offers endless possibilities for customization. It fixes the issue of carb cravings with a guilt-free plant-based pasta . There are no negative consequences. It's every dieter's dream! I'm hoping people like Oprah, Gail King, Tyra Banks, the Real Housewives—all the women I've worked with—will try it.

If you try It's Skinny, I know you’ll love it too! With It's Skinny, you can follow the Zero Hunger Plan easily. Enjoy the results and get a healthy body that you’ll feel proud of.

I believe in It's Skinny so much that I'm offering people FREE PASTA on me ! Want to know how to claim your FREE PASTA? When you buy 3 boxes of ANY It's Skinny Pasta, you get ONE free box, on me. That means you can try It’s Skinny Spaghetti, Angel Hair, Fettuccine, and Rice and create all your favorite dishes. Don't miss out on FREE PASTA today! Head over to ItsSkinny.com/JORGE for this amazing deal.

The 3-Hour Diet

When you're dieting seriously, do you skip meals? If so, stop right now! You may find this surprising, but the best way to slim down is to eat more often. The key is timing: I've discovered that feeding your body every three hours can help you lose big.

Here's how it works: Whenever your meals are more than three hours apart, your body goes into a state of mini-famine and preserves the most calorie-rich part of your body -- fat. But the body usually burns fat to get energy, so now it has to burn precious lean muscle instead. The end result: The jiggle stays, and your muscles go.

On my diet, you'll feed your body six times a day at three-hour intervals: breakfast, snack, lunch, snack, dinner, dessert. To kick-start your metabolism, be sure to eat breakfast within an hour of rising.

A sample day: You wake up at 6 a.m., grab breakfast at 7 a.m., snack at 10 a.m., start lunch at 1 p.m., snack again at 4 p.m. and then sit down to dinner at 7 p.m. Have dessert three hours later -- or right away if you're going to bed early. In total, you'll take in about 400 calories at each meal, 100 calories at snack time, and 50 calories for dessert. Don't worry if a meal starts 15 minutes later than it should. Your body's mini-famine alarm won't go off right away.

Afraid that you'll end up consuming more because you're eating so often? That couldn't be further from the truth. When you consistently feed your body, you keep blood sugar levels stable, which helps suppress your appetite.

But you still need to eat the right foods in the right portions. To make it easy, I've created this simple-to-follow meal plan. Stick with it for a month (repeat the plan after you complete Weeks 1 and 2) and you could shed 10 pounds, including some water weight. Don't forget: Drink lots of H 2 O and take a multivitamin daily.

Read the June 2006 issue of Good Housekeeping magazine to find Jorge's Week 1 meal plan and recipes, and find his Week 2 plan and recipes only on GoodHousekeeping.com!

Week 2 Meal Plan:

1 hard-boiled egg, sliced 1 piece whole-grain bread 1/4 cup salsa 1 cup watermelon cubes

Snack 6 low-sodium saltine crackers

Lunch 1 cheeseburger and side salad with no croutons (use 1/2 packet light Italian dressing) from Burger King

Snack 1 Pria Bar

Dessert 4 animal crackers

1 Cookie Dough Balance Bar 1 Dannon Light 'n Fit Creamy Yogurt

Snack 15 to 20 reduced-fat potato chips

Lunch 1 Weight Watchers Smart Ones Fiesta Chicken 1 veggie salad with 1 tablespoon fat-free dressing

Snack 24 cherries

Dinner Vegetable Enchiladas

Dessert 1 small fat-free cookie

1 Hot Pockets Ham & Cheese 1 nectarine 6 ounces 1%, fat-free or soy milk

Snack 12 cashews

Lunch 1 Amy's Kitchen Spinach Feta in a Pocket Sandwich 1 salad with 1 tablespoon fat-free dressing

Snack 1 bottle Dannon Light 'n fit Smoothie

Dinner Salmon Steaks with Lime Butter and Asparagus Rice

Dessert 1 mini Reese's Peanut Butter Cup

1 low-fat waffle 2 teaspoons peanut butter 1/2 cup grapefruit juice

Snack 2 cups low-sodium vegetable juice

Lunch 2 Grilled Steak Tacos Fresco Style from Taco Bell 1 medium apple

Snack 1 Apple Dippers with Low-Fat Caramel Dip from McDonald's

Dinner Chicken Bake with Raw Broccoli Salad

Dessert 7 jelly beans

1/2 cup hot cereal, cooked 6 ounces 1%, fat-free or soy milk 1 teaspoon flax oil 2 tablespoons dried cranberries

Snack 7 chocolate-covered almonds

Lunch 1 Healthy Choice Flavor Adventures Grilled Chicken Caesar 1 salad with 1 tablespoon fat-free dressing

Snack 1 fun-size bag M&M's Peanut

Dinner Oven-Fried Fish with Coleslaw

Dessert 1 cup frozen seedless grapes

1 Weight Watchers Smart Ones English Muffin Sandwich 1 cup cantaloupe cubes

Snack 25 GeniSoy Soy Crisps

Lunch 1 Chicken Giardino from Olive Garden (lunch portion)

Snack 2 cups strawberries

Dinner Rosemary Lamb Chops

Dessert 1/2 Rice Krispies Treats square

2 pancakes (4-inch diameter) 2 tablespoons sugar-free syrup 1 slice turkey bacon 3/4 cup mixed berries

Snack 6 ounces low-fat yogurt

Lunch 1 Lean Cuisine Comfort Classics Beef Peppercorn 1 salad with 1 tablespoon fat-free dressing

Snack 1 Popsicle Creamsicle Bar

Dinner Salad-Stuffed Pitas

Dessert 1/4 cup vanilla ice milk

Best-selling author Jorge Cruise's latest book is The Cruise Control Diet (Ballantine Books, 2019).

@media(max-width: 64rem){.css-o9j0dn:before{margin-bottom:0.5rem;margin-right:0.625rem;color:#ffffff;width:1.25rem;bottom:-0.2rem;height:1.25rem;content:'_';display:inline-block;position:relative;line-height:1;background-repeat:no-repeat;}.loaded .css-o9j0dn:before{background-image:url(/_assets/design-tokens/goodhousekeeping/static/images/Clover.5c7a1a0.svg);}}@media(min-width: 48rem){.loaded .css-o9j0dn:before{background-image:url(/_assets/design-tokens/goodhousekeeping/static/images/Clover.5c7a1a0.svg);}} Weight Loss Tips and Ideas

What Is the Optavia Diet?

24 Ways to Ease Bloating and Get a "Flat" Stomach

11 Best Health Apps of 2024

What Dietitians Really Think About the Noom Diet

What You Can (and Can’t) Eat on a Keto Diet

7 Best Online Health Food Stores of 2022

How Many Calories Should I Eat a Day?

How to Eat Dessert Every Day and Still Be Healthy

What You Need to Know About the Carnivore Diet

What Is the Okinawa Diet?

How to Lose 20 Pounds Faster But Safely

You are using an outdated browser. Please upgrade your browser to improve your experience and security.

ISBN: 1401927181

ISBN13: 9781401927189

The Belly Fat Cure: Discover the New Carb Swap System(tm) and Lose 4 to 9 Lbs. Every Week

Drop 4 to 9 lbs. a week without dieting For years, experts have told you that you're overweight because you eat too much and don't exercise enough. They were WRONG. The truth is that you are eating... This description may be from another edition of this product.

Recommended

Format: Spiral-bound

Condition: Very Good

Related Subjects

Customer Reviews

Create a spreadsheet, attention sugar addicts, popular categories.

• Teen and Young Adult
• Literature & Fiction
• Mystery & Thriller
• Sci-fi & Fantasy
• Large Print Books
• Rare & Collectible Books
• ShareBookLove
• Educator Benefits
• Librarian Benefits
• e-Gift Cards
• View Mobile Site
• Shopping Cart
• Order History

Partnerships

• Library Program
• Help & Support
• Shipping Costs
• Return Policy
• Website Suggestions
• Our Purpose
• Social Responsibility
• Testimonials

Jorge Cruise

Jorge Cruise is the author of the five book diet series on The New York Times bestseller list: The Belly Fat Cure (2010), Body at Home (2009), The 12-Second Sequence (2009), The 3-Hour Diet (2006), and 8 Minutes in the Morning (2002)

Cruise graduated with his B.A. from the University of California, San Diego in 1994, and studied at Dartmouth College from 1993 to 1994. He received his fitness credentials from the Cooper Institute for Aerobics Research, the American College of Sports Medicine (ACSM), and the American Council on Exercise (ACE).

Changing Policy | Changing Minds | Improving Lives

We are a global coalition of world-renowned experts, fighting fake facts and combating false doubts to create a world free of preventable diseases, using the time-honored, evidence-based fundamentals of lifestyle as medicine.

Think no two experts agree? Think again.

TRUE HEALTH INITIATIVE NEEDS YOUR HELP

Follow us on:, get in touch.