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


The 100 - diet book by Jorge CruiseThe 100™ (2013) is a weight loss book that encourages you to count and limit sugar calories –

  • 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.

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:

  • Portion size
    • 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.
  • Proteins
    • 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
  • Vegetables
    • 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
    • Seaweed
  • Fruits
    • Lemon, lime
  • Herbs & spices
    • Basil, chives, cilantro, garlic, ginger, parsley, pepper, peppermint, salt, thyme
  • Fats
  • Dairy products
    • 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
    • Soy cheese
    • Unsweetened milk substitutes, e.g. almond milk, coconut milk, soy milk (check for carbs)
  • Nuts and seeds
    • No portion size given
    • Almonds, brazil nuts, cashews, macadamia nuts, peanuts, pine nuts
    • Almond flour
    • Pumpkin seeds, sesame seeds, sunflower seeds
  • Condiments and pantry
    • Baking powder, baking soda
    • Mayonnaise, mustard, soy sauce, vinegar
  • Beverages
    • 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
  • Treats
    • 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
  1. Beans and legumes
  2. Starchy vegetables
  3. Whole grains
  4. Fruits
  5. Refined carbs (white bread, buns, rolls)
  6. Condiments
  7. Treats and desserts
  • Beans and legumes
    • Edamame, green beans
    • Black beans, chickpeas/garbanzo beans, kidney beans, lentils, pinto beans
    • Baked beans, hummus
  • Starchy vegetables
    • 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
  • Fruits
    • 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
  • Carbohydrates
    • 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
  • Dairy products
    • 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)
  • Snacks & treats
    • Chips – e.g. cheese puffs, chips, nacho chips
    • Chocolate
    • Cookies
    • Corn snacks, crackers, crispbreads, rice cakes
    • Granola bars
    • Ice cream
    • Kettle corn, popcorn
    • Trail mix
  • Condiments & dressings (watch these especially for Sugar Calories)
    • Almond butter, peanut butter
    • Applesauce
    • Barbecue sauce, hot sauce, ketchup, miracle whip, salsa, teriyaki
    • Italian dressing, ranch dressing, cocktail sauce
  • Sweeteners
    • Stevia, xylitol , maltitol, erythritol, honey
    • AVOID artificial sweeteners – aspartame (NutraSweet, Equal, blue package), sucralose (Splenda, yellow package), saccharin (Sweet’N’Low, pink package)
  • Beverages (watch these especially for Sugar Calories)
    • 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
    • Sodas
    • 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.

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

Buy now from Amazon
The author’s website is http://jorgecruise.com, which includes coaching, meals, and meal planners.
You can find The 100 Online program at https://jorgecruise.com/the100/

Also see www.facebook.com/JorgeCruiseFan, http://twitter.com/JorgeCruise, www.youtube.com/JorgeCruise, http://instagram.com/JorgeCruise, http://pinterest.com/JorgeCruise, and http://JorgeCruise.Tumblr.com.

How has this diet worked for you?


{ 304 comments… add one }

  • esther June 26, 2013, 9:59 am

    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?

    • Penny Hammond June 26, 2013, 11:13 am

      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.

  • Cindy June 28, 2013, 1:50 pm

    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!

    • Penny Hammond July 1, 2013, 10:13 am

      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.

      • Cindy July 4, 2013, 8:05 am

        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!

        • Lily May 19, 2014, 3:43 pm

          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.

      • deb June 29, 2014, 11:14 am

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

        • Penny Hammond June 29, 2014, 11:29 am

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

        • jennannh@yahoo.com March 25, 2015, 10:14 am

          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

    • Mia March 23, 2014, 5:45 pm

      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.

      • Penny Hammond March 23, 2014, 7:03 pm

        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.

        • Maggie March 27, 2014, 3:02 pm

          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!

          • Penny Hammond April 2, 2014, 7:55 pm


            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.

      • Nicole July 10, 2015, 9:09 am

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

        • Penny Hammond July 10, 2015, 6:44 pm

          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.

  • c k house July 2, 2013, 7:21 pm

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

    • Penny Hammond July 3, 2013, 8:36 am

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

  • Yolanda Robles July 4, 2013, 1:26 pm

    Where do black olives go? Are they a freebie?

    • Penny Hammond July 4, 2013, 1:44 pm

      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.

  • doris norman July 15, 2013, 11:03 pm

    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…..

    • Penny Hammond July 16, 2013, 9:59 am

      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.

  • doro July 16, 2013, 3:20 pm

    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

    • Penny Hammond July 16, 2013, 7:27 pm

      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.

      • doro July 17, 2013, 8:54 pm

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

  • Carole July 19, 2013, 11:48 am

    Can I have a protein shake in the am?

    • Penny Hammond July 19, 2013, 3:03 pm

      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.

  • Shelby July 22, 2013, 4:08 pm

    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?

    • Penny Hammond July 22, 2013, 7:12 pm

      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.

  • Koreen July 23, 2013, 1:45 pm

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

    • Penny Hammond July 23, 2013, 5:08 pm

      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.

  • Maxine Korntved July 25, 2013, 6:48 pm

    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.

    • Penny Hammond July 26, 2013, 9:43 am

      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.

  • Liz July 31, 2013, 2:40 pm

    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

    • Penny Hammond July 31, 2013, 3:15 pm

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

  • Liz August 2, 2013, 2:43 pm

    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 ?

    • Penny Hammond August 2, 2013, 3:05 pm

      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.

  • Megan August 8, 2013, 4:42 pm

    What about chocolate almond milk?

    • Penny Hammond August 9, 2013, 4:21 pm

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

  • Lynette August 8, 2013, 7:46 pm

    We need a plan for vegetarians.

  • Marisa August 11, 2013, 1:13 pm

    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?

    • Penny Hammond August 11, 2013, 1:24 pm

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

  • Silv August 13, 2013, 3:46 pm

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

  • Caroline August 14, 2013, 2:14 am

    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.

    • Penny Hammond August 14, 2013, 9:44 am

      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.

      • Suzanne May 8, 2014, 8:00 pm

        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?

        • Penny Hammond May 8, 2014, 8:11 pm

          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.

  • Belinda Bliss August 14, 2013, 10:45 am

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

    • Penny Hammond August 14, 2013, 12:42 pm

      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.

  • Linda Bernard August 21, 2013, 6:19 pm

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


    • Penny Hammond August 22, 2013, 10:04 am

      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.

  • Sandy August 23, 2013, 8:19 am

    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?

    • Penny Hammond August 23, 2013, 12:14 pm

      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)

  • carla mcintosh August 23, 2013, 10:32 am

    Is there any problem in using truvia rather than stevia?

    • Penny Hammond August 23, 2013, 12:04 pm

      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.

  • Silvana August 24, 2013, 10:41 pm

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

    • Penny Hammond August 25, 2013, 11:31 am

      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.

  • Kaye August 25, 2013, 10:23 pm

    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!

    • Penny Hammond August 26, 2013, 8:47 pm

      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.

  • Diana August 26, 2013, 5:25 pm

    Are peanuts a freebie like other nuts

    • Penny Hammond August 26, 2013, 8:49 pm

      Yes, peanuts are a freebie (p. 207)

      • Mary January 4, 2014, 11:32 am

        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…

        • Penny Hammond January 4, 2014, 3:11 pm

          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.

  • Helen August 31, 2013, 3:38 pm

    There is a convenient online calculator for sugar calories based on The 100 Diet at

  • Etana September 8, 2013, 3:06 pm

    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.

  • Crystal September 11, 2013, 1:32 pm

    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!

    • Penny Hammond September 11, 2013, 1:35 pm

      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.

  • Kate September 11, 2013, 4:05 pm

    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!

    • Penny Hammond September 11, 2013, 6:12 pm

      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?

      • Kate September 11, 2013, 7:53 pm

        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!

  • angie September 14, 2013, 8:08 pm

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

    • Penny Hammond September 15, 2013, 9:52 am

      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.

  • Sandy Novak September 16, 2013, 7:07 am

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

    • Penny Hammond September 16, 2013, 8:25 am

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

  • Angie October 5, 2013, 11:42 am

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

    • Penny Hammond October 6, 2013, 8:12 am

      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)

  • Olga Hobbs October 5, 2013, 9:47 pm

    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?

    • Penny Hammond October 6, 2013, 8:34 am

      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!

  • janssens magda October 7, 2013, 10:58 am

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

    • Penny Hammond October 7, 2013, 2:16 pm

      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.

  • Pam October 7, 2013, 3:46 pm

    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.

    • Penny Hammond October 7, 2013, 7:12 pm

      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?

  • Jody October 7, 2013, 5:27 pm

    Is spaghetti squash considered a freebie?

    • Penny Hammond October 7, 2013, 7:23 pm

      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.

  • Karen October 9, 2013, 4:09 pm

    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?

    Thank you

    • Penny Hammond October 9, 2013, 7:35 pm

      Hi Karen,

      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.

      • Karen October 10, 2013, 1:28 pm

        Thank you…

  • Denise Forman October 11, 2013, 2:58 pm

    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.

  • Ann Lindamood October 15, 2013, 12:22 pm

    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.

    • Penny Hammond October 16, 2013, 7:57 am

      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.

      • myawethinTICself February 21, 2014, 10:56 pm

        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!

  • Terry October 16, 2013, 6:20 am

    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.

    • Penny Hammond October 16, 2013, 8:12 am

      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”.

  • irene adams October 16, 2013, 8:45 pm

    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.

  • sara October 19, 2013, 1:06 pm

    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.

    • myawethinTICself February 21, 2014, 10:58 pm

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

  • Angie chapman October 23, 2013, 10:41 pm

    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!

    • Penny Hammond October 24, 2013, 7:19 am

      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.

  • Victoria October 24, 2013, 8:58 am

    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.

    • Penny Hammond October 24, 2013, 10:06 am

      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!

  • Marty October 25, 2013, 2:18 pm

    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.


    • Penny Hammond October 26, 2013, 8:51 am

      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.

  • Judy Greene October 30, 2013, 12:15 pm

    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,

    • Penny Hammond October 30, 2013, 2:04 pm

      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/.

  • Lucie November 5, 2013, 2:34 pm

    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

    • Penny Hammond November 5, 2013, 2:46 pm

      Hi Lucie,

      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!

  • Lucie November 5, 2013, 2:37 pm

    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) ,

    • Penny Hammond November 5, 2013, 3:34 pm

      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.

  • Lucie November 5, 2013, 6:17 pm

    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?

    • Penny Hammond November 5, 2013, 7:01 pm

      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.

  • Lucie November 5, 2013, 6:28 pm

    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?

    • Penny Hammond November 5, 2013, 7:04 pm

      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.

  • Lucie November 5, 2013, 6:34 pm

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

    • Penny Hammond November 5, 2013, 7:09 pm

      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

  • Lucie November 5, 2013, 6:38 pm

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

    • Penny Hammond November 5, 2013, 7:12 pm

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

  • Lucie November 5, 2013, 6:57 pm

    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?

    • Penny Hammond November 5, 2013, 7:15 pm

      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.

  • Barbie November 6, 2013, 1:21 pm

    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?

    • Penny Hammond November 6, 2013, 1:45 pm

      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.

      • Barbie November 7, 2013, 10:24 am

        Great thanks!

  • Chuck November 7, 2013, 7:26 am

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

  • Marlene November 8, 2013, 6:20 pm

    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?

    • Penny Hammond November 8, 2013, 6:42 pm

      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.

  • Lynda Cambern November 26, 2013, 4:51 pm

    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

    • Penny Hammond November 27, 2013, 8:39 am

      “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.”

  • Kris December 2, 2013, 6:32 am

    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?


    • Penny Hammond December 4, 2013, 5:16 pm

      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.

  • Melissa December 4, 2013, 12:58 pm

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


    • Penny Hammond December 4, 2013, 6:16 pm

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

    • myawethinTICself February 21, 2014, 10:32 pm

      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.

  • Lisa mcfadden December 11, 2013, 5:48 pm

    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.

    • Penny Hammond December 15, 2013, 9:50 am

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

  • Gail December 30, 2013, 1:00 pm

    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);
    Egg whites;
    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!

    • Penny Hammond December 30, 2013, 3:06 pm

      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).

  • Jan January 5, 2014, 6:31 pm

    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

  • Ellie January 15, 2014, 1:21 pm

    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?

    • Penny Hammond January 15, 2014, 7:54 pm

      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.

  • Ellie January 17, 2014, 9:02 pm

    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!

  • owl January 19, 2014, 9:19 pm

    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.

    • Penny Hammond January 19, 2014, 10:01 pm

      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.

  • Josie Eisele January 21, 2014, 12:45 pm

    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.

    • Penny Hammond January 22, 2014, 6:03 pm

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

  • eddie January 21, 2014, 5:37 pm

    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…

    • Penny Hammond January 23, 2014, 7:52 am

      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.

  • shelly stiner January 22, 2014, 3:02 pm

    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??

    • Penny Hammond January 23, 2014, 7:37 am

      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/.

  • Daisy January 28, 2014, 11:57 am

    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?

    • Penny Hammond January 30, 2014, 8:09 am

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

  • melissa January 29, 2014, 12:14 pm

    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.

    • Daisy January 31, 2014, 12:52 pm

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

  • Daisy January 31, 2014, 12:50 pm

    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

    • myawethinTICself February 21, 2014, 10:42 pm

      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!

      • Daisy February 25, 2014, 11:31 am

        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!

  • Daisy February 4, 2014, 10:05 am

    Can I substitute the American cheese with Cheddar cheese?

    • Penny Hammond February 5, 2014, 12:08 pm

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

  • Donna February 6, 2014, 8:02 pm


    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?


  • Carol petty February 7, 2014, 10:38 am

    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

    • Penny Hammond February 7, 2014, 6:51 pm

      You can do that if you want.

  • Bonita M. Campbell February 7, 2014, 12:39 pm

    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?

    • Penny Hammond February 7, 2014, 7:10 pm

      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.

  • Merlyn February 7, 2014, 8:53 pm

    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.

  • shannie February 8, 2014, 10:07 am

    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 :)

    • Penny Hammond February 8, 2014, 5:03 pm

      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).

      • Brianna February 12, 2014, 11:06 pm

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

        • Penny Hammond February 13, 2014, 8:19 am

          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.

  • Wendy P February 16, 2014, 8:22 am

    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?

    • Penny Hammond February 16, 2014, 5:07 pm

      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…

  • Deborah Lumby February 16, 2014, 8:26 pm

    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

  • myawethinTICself February 18, 2014, 3:45 pm

    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?

    • Penny Hammond February 18, 2014, 7:42 pm

      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.

      • myawethinTICself February 21, 2014, 10:25 pm

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

  • myawethinTICself February 21, 2014, 10:23 pm

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

    • Penny Hammond February 22, 2014, 8:34 am

      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.

  • denise conti March 6, 2014, 8:26 pm

    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?

    • Penny Hammond March 7, 2014, 8:12 am

      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.

  • Joanna March 12, 2014, 6:59 am

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


    • Penny Hammond March 16, 2014, 10:21 pm

      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.

  • Malo March 19, 2014, 3:10 pm

    Pork rinds are they ok?

    • Penny Hammond March 19, 2014, 9:11 pm

      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!

  • molly Me March 29, 2014, 1:15 pm

    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 .

    • Penny Hammond April 6, 2014, 12:28 pm

      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)

  • Maggie March 29, 2014, 9:08 pm

    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!

    • Penny Hammond April 6, 2014, 11:16 am

      Yes, that’s correct.

  • Diana Baynard April 22, 2014, 7:08 pm

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

    • Penny Hammond April 24, 2014, 2:24 pm

      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.

    • Jan June 22, 2014, 9:02 am

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

  • Lynnette May 16, 2014, 5:47 pm

    Are pork rinds off limits?

    • Penny Hammond May 18, 2014, 1:45 pm

      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!

  • Johanna Richichi May 17, 2014, 6:45 pm

    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?


    • Penny Hammond May 18, 2014, 1:52 pm

      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.

    • carole May 21, 2014, 12:38 pm

      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

  • carole May 20, 2014, 10:43 am

    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

    • Penny Hammond May 20, 2014, 2:46 pm

      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.

  • carole May 21, 2014, 12:07 pm

    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

    • Penny Hammond May 25, 2014, 1:59 pm

      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.

  • carole May 22, 2014, 4:07 pm

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

    • Penny Hammond May 25, 2014, 2:01 pm

      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.

  • Molly May 22, 2014, 9:44 pm


    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!!

    • Penny Hammond May 25, 2014, 2:16 pm

      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.

  • Lynnette K May 28, 2014, 3:09 pm

    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.

    • Penny Hammond May 29, 2014, 6:55 pm

      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!

  • Linda Jones May 29, 2014, 9:52 pm

    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

    • carole May 30, 2014, 9:51 am

      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..

    • Jan June 22, 2014, 9:00 am

      Have you been following the diet??

  • soco June 20, 2014, 7:08 pm

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

    • Penny Hammond June 22, 2014, 9:15 am

      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.

  • Jan June 22, 2014, 8:57 am

    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.

  • Janeen Meyer June 25, 2014, 9:25 am

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

    • Penny Hammond June 25, 2014, 10:32 am

      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.

  • Cody June 29, 2014, 9:30 pm

    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????

    • Penny Hammond June 30, 2014, 9:18 am

      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.

  • Marcia July 21, 2014, 8:27 am

    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.


    • Penny Hammond July 21, 2014, 11:12 am

      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!

  • Edna McCall August 26, 2014, 3:42 pm

    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.

    • Penny Hammond August 26, 2014, 4:44 pm

      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.

  • lauren September 2, 2014, 12:45 pm

    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?

    • Penny Hammond September 2, 2014, 3:53 pm

      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?

  • Shirley September 30, 2014, 12:02 pm

    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.

    • Penny Hammond October 5, 2014, 2:14 pm

      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.

  • allison junquera December 7, 2014, 11:12 pm

    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?

    • Penny Hammond December 10, 2014, 8:49 am

      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.

      • allison junquera December 10, 2014, 5:35 pm

        Thank you.

  • Evelyn December 26, 2014, 9:44 am

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

    • Penny Hammond December 26, 2014, 2:07 pm

      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.

  • Donna January 5, 2015, 2:20 pm

    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!

    • Penny Hammond January 5, 2015, 3:09 pm

      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!

  • Donna January 5, 2015, 3:56 pm

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

    • Penny Hammond January 5, 2015, 5:01 pm

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

  • Lisha January 7, 2015, 4:31 pm


    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.


    • Penny Hammond January 10, 2015, 12:26 pm

      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.

  • Laura G January 8, 2015, 2:08 pm

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

    • Penny Hammond January 10, 2015, 12:42 pm

      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.

  • Mimi January 9, 2015, 2:25 pm

    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?

    • Penny Hammond January 10, 2015, 12:48 pm

      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.

  • Carol January 13, 2015, 7:20 pm

    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??

    • Penny Hammond January 14, 2015, 4:21 pm

      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.

  • Suzanne January 19, 2015, 11:05 am

    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!

    • Penny Hammond January 19, 2015, 12:52 pm

      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.

  • pam January 20, 2015, 3:24 pm

    Can I have pork rinds since they have zero carbs?

    • Penny Hammond January 20, 2015, 3:31 pm

      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.

  • Karen January 24, 2015, 1:54 pm

    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!

    • Penny Hammond January 24, 2015, 4:14 pm

      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

  • Rachel Quinn January 30, 2015, 3:43 pm

    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?

    Thank you!

    • Penny Hammond February 3, 2015, 5:22 pm

      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.

  • Margo N February 1, 2015, 3:47 pm

    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.

  • Dintle February 6, 2015, 4:58 am


    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.


    • Penny Hammond February 6, 2015, 9:20 am

      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.

  • Barbara Bush February 7, 2015, 9:01 am

    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.

    • Penny Hammond February 8, 2015, 1:52 pm

      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

  • frank c. February 8, 2015, 12:08 am

    Would lentils be allowed?

    • Penny Hammond February 8, 2015, 1:46 pm

      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.

  • Sharon Fetzner February 9, 2015, 9:19 am

    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.

    • Penny Hammond February 9, 2015, 3:13 pm

      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.

  • Julie February 9, 2015, 10:14 am

    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!

    • Penny Hammond February 9, 2015, 3:15 pm

      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.

  • Chris February 16, 2015, 2:56 pm

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

    • Penny Hammond February 16, 2015, 7:58 pm

      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.

  • Chris February 16, 2015, 4:14 pm

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

    • Penny Hammond February 16, 2015, 7:59 pm

      Tomatoes are a freebie (listed under vegetables above)

  • weihan February 17, 2015, 7:40 pm

    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!!

    • Penny Hammond February 19, 2015, 8:54 am

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

  • Michelle February 18, 2015, 10:39 am

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

    • Penny Hammond February 19, 2015, 8:54 am

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

  • Debbie February 19, 2015, 12:44 am

    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?

    • Penny Hammond February 19, 2015, 8:36 am

      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.

  • Needto get healthy February 20, 2015, 4:18 pm

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

    • Penny Hammond February 20, 2015, 8:12 pm

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

  • frank aquilante February 23, 2015, 1:11 pm

    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

    • Penny Hammond February 23, 2015, 5:58 pm

      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?

    • Sarah April 13, 2015, 2:43 pm

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

  • Cindy Sedgwick February 24, 2015, 6:16 pm

    Is cool whip original on the freebie list

    • Penny Hammond February 26, 2015, 7:04 pm

      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.

  • vwright March 6, 2015, 9:12 pm

    On Uncle Sam Cereal how is counted?

    • Penny Hammond March 8, 2015, 11:52 am

      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.

  • Dori Royal March 12, 2015, 10:38 pm

    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.

  • Melanie March 22, 2015, 3:34 pm

    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!

    • Penny Hammond March 22, 2015, 4:39 pm

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

  • Connie March 23, 2015, 8:26 am

    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.

    • Penny Hammond March 23, 2015, 2:53 pm

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

  • Bonnie R March 30, 2015, 11:48 am

    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.

    • Penny Hammond March 31, 2015, 9:33 am

      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.

  • Tom Bieber April 7, 2015, 4:47 pm

    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?

    • Penny Hammond April 9, 2015, 8:23 am

      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.

  • Dee Owens April 13, 2015, 10:25 am

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

    • Penny Hammond April 13, 2015, 11:55 am

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

  • Teresa Hedemark April 14, 2015, 5:27 pm

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

    • Penny Hammond April 14, 2015, 7:15 pm

      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.

  • Dee Owens April 17, 2015, 11:45 pm

    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?

    • Penny Hammond April 19, 2015, 4:40 pm

      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.

  • Colleen May 2, 2015, 1:53 pm

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

    • Penny Hammond May 3, 2015, 11:23 am

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

  • Anita May 12, 2015, 12:42 pm

    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.


    • Penny Hammond May 17, 2015, 4:33 pm

      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.

  • Carolyn July 12, 2015, 1:26 pm

    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.

  • Chris August 23, 2015, 5:08 pm

    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.

    • Penny Hammond August 25, 2015, 11:17 am

      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.”

  • Mellie October 30, 2015, 11:26 am

    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?

  • Judy November 13, 2015, 12:16 pm

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

    • Penny Hammond November 18, 2015, 7:41 pm

      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!

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