Jorge Cruise’s 2-Week Fast Track Menu

This is taken from Jorge Cruise’s Belly Fat Cure Fast Track book. You can compare what I eat to what is in this 14-Day Menu. Additionally, if you want to know if a food is “approved”, in case you want to switch out something (I have done this), right click on the following linkVIP Fast Track Informationto download. This basically gives you all the information you need to know regarding what I’m doing in terms of my diet than just this 14-day menu.
Breakfast: 2 eggs, fried; bacon, cheese, coffee w/half & half
Snack: Pecans (1/4 cup)
Lunch: spinach salad, chicken breast, bell peppers, olive oil & vinegar dressing
Snack: Deli meat (1 serving)
Dinner: Grilled salmon, asparagus, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: 2 eggs scrambled, avocado, mushrooms, coffee w/half & half
Snack: cheese (1 serving)
Lunch: lettuce-wrapped hamburger patty, avocado, cucumbers
Snack: hard-boiled egg
Dinner: Sauteed pork chops, broccoli, mushrooms, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: cottage cheese, walnuts, coffee w/half & half
Snack: almonds (1/2 cup)
Lunch: sauteed chicken breast, bell peppers, broccoli
Snack: sauteed steak, brussels sprouts, mushrooms
Dinner: salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: 2 eggs, sunny-side up, bacon, coffee w/half & half
Snack: deli meat (1 serving)
Lunch: tuna, avocado, mixed greens
Snack: macadamia nuts (12 raw)
Dinner: sauteed tiapia, artichoke, cauliflower, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: 3-egg omelette, avocado, mushrooms, cheese, coffee w/half & half
Snack: walnuts (1/4 cup)
Lunch: mixed greens salad, chicken breast, artichoke, cheese, olive oil & vinegar dressing
Snack: cheese (1 serving)
Dinner: sauteed halibut, spinach, bell peppers, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: cottage cheese, walnuts, coffee w/half & half
Snack: pumpkin seeds (1/4 cup)
Lunch: sauteed chicken breast, asparagus, salt & pepper (to taste)
Snack: deli meat (1 serving)
Dinner: sauteed pork chops, broccoli, mushrooms, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: 2-egg omelette, sausage, avocado, coffee w/half & half
Snack: hard-boiled egg
Lunch: grilled hamburger patty, cheese, cucumbers
Snack: cheese (1 serving)
Dinner: grilled salmon, spinach, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: 3-egg omelette, avocado, mushrooms, cheese, coffee w/half & half
Snack: macadamia nuts (12 raw)
Lunch: tuna, sauteed asparagus, salt & pepper (to taste)
Snack: deli meat (1 serving)
Dinner: sauteed steak, brussel sprouts, mushrooms, salt & pepper (to taste)

Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
Breakfast: 2 eggs, fried, bacon, cheese, coffee w/half & half
Snack: cheese (1 serving)
Lunch: mixed greens salad, chicken breast, artichoke, cheese, olive oil & vinegar dressing
Snack: almonds (1/4 cup)
Dinner: grilled halibut, cauliflower, zucchini, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
DAY 10
Breakfast: cottage cheese, walnuts, coffee w/half & half
Snack: deli meat (1 serving)
Lunch: tuna, avocado, mixed greens olive oil & vinegar dressing
Snack: macadamia nuts (12 raw)
Dinner: grilled pork chops, broccoli, mushrooms, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
DAY 11
Breakfast: 2 eggs fried, bacon, cheese, coffee w/half & half
Snack: deli meat (1 serving)
Lunch: lettuce-wrapped hamburger patty, avocado, cucumbers
Snack: pumpkin seeds (1/4 cup)
Dinner: sauteed halibut, spinach, bell peppers, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
DAY 12
Breakfast: cottage cheese, walnuts, coffee w/half & half
Snack: cheese (1 serving)
Lunch: mixed-greens salad, chicken breast, artichoke, cheese, olive oil & vinegar dressing
Snack: sunflower seeds (1/4 cup)
Dinner: grilled pork chops, squash, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
DAY 13
Breakfast: 3-egg omelette, avocado, mushrooms, cheese, coffee w/half & half
Snack: macadamia nuts (12 raw)
Lunch: lettuce-wrapped hamburger patty, cheese, avocado, bacon
Snack: hard-boiled egg
Dinner: grilled salmon, asparagus, zucchini, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream
DAY 14
Breakfast: 2 eggs, scrambled, bacon, cheese, coffee w/half & half
Snack: brazil nuts (1/4 cup)
Lunch: romaine salad, chicken breast, artichoke, olive oil & vinegar dressing
Snack: cheese (1 serving)
Dinner: sauteed steak, brussel sprouts, mushrooms, salt & pepper (to taste)
Treat: Dark chocolate (85%, up to 1 oz), hot beverage with low sugar whipped cream

By: Laura Jeffers, MEd, RD, LD

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Imagine a diet where fruit and whole grains can be the bad guys.

It sounds strange, but that’s what “The 100” diet promotes by restricting consumption of sugar calories to 100 per day for quick weight loss.

You can get the general idea from the title of Jorge Cruise’s book, The 100: Count Only Sugar Calories and Lose Up to 18 Lbs. in Two Weeks.

This is basically a super low-carb diet. You may very well lose that weight, but it will be difficult to keep the weight off long-term. If a diet is filled with unsustainable restrictions, weight that comes off fast will be fast coming back on.

A diet that counts all sugar calories

The 100 diet isn’t referring to just refined or added sugar — it means all sugar that comes from carbohydrates, including those that occur naturally in fruit, vegetables, legumes and whole grains. Fiber content and protein aren’t taken into account. The number of total carbohydrate grams is what counts in coming up with the number of sugar calories.

So, in The 100 diet, sugar calories in a food are calculated this way: Total carbohydrate grams X 4 = sugar calories.

Should I Cut Out Carbs?

Sampling of healthy food’s sugar calories

Here are a few examples of total carbohydrate grams in some healthy foods, translated into sugar calories:

  • Medium-size apple (3-inch diameter) has about 20 total carb grams. That’s 80 sugar calories.
  • Medium banana has 30 grams. 120 sugar calories. Over the limit.
  • Half-cup of medium-grain cooked brown rice has 22 grams. 88 sugar calories.
  • Half-cup of cooked black beans has 20 grams. 80 sugar calories.
  • Non-fat plain yogurt (1.8-ounce container) has 17 grams. 68 sugar calories.

As you can see, it won’t take much to put you over the daily limit of sugar calories!

The Scoop on Sweeteners

Controlling carbs is important — to a point

Most Americans overeat carbohydrates, so watching your carbs is definitely a good idea. But eating a balanced diet is more important, and so is portion control. You can manage weight by eating anything — just not overeating.

The 100 diet isn’t dangerous, but it doesn’t supply all the elements you need for a healthy diet. Losing fat so quickly, too, affects electrolytes and your body’s balance. That’s why you should check with your doctor before starting a super low-carb diet like this.

Carbs, healthy fats and protein, and the fiber, vitamins and minerals that you get from lots of fruits and vegetables are all part of a good diet. And so is naturally occurring sugar!

So rather than going on a crash diet, I advise you to take weight off safely and gradually — 1 or 2 pounds a week. And you’ll have a much better chance of keeping it off.

Jorge Cruise Says You’ll Lose 18 Pounds in Two Weeks On His Diet

What’s more fattening: a delicious bowl of healthy fresh fruit, or a scrumptious chocolate cake? The answer may surprise you.
Diet guru Jorge Cruise says the chocolate cake, made with sugar-free ingredients, is actually less fattening. “All calories are not created equal,” he said.
Here’s another example: a fruit smoothie is actually more fattening than a traditional breakfast of eggs, sausage and toast.
“The average smoothie, and a small smoothie, unfortunately has about 800 sugar calories. It’s full of carbs. It’s full of fruits,” said Cruise. “That’s not going to help you lose weight.”
Cruise is the author of The 100, the new diet book that has rocketed to number one on the New York Times Best seller List.
It offers a diet plan that promises you can lose 18 pounds in just two weeks.
The key, he says, is consuming no more than 100 calories of sugar a day.
Sugar is hidden in much of the food we eat every day and his message is simple: It’s not the calories; it’s the sugar you need to worry about.
Cruise said, “You can have regular yogurt that has about 300 sugar calories, and if it has more fruit, even worse, versus if you have Greek yogurt, you have no sugar calories. Amazing option.”
Cruise says a loaf of whole wheat bread is loaded with carbohydrates that are the equivalent to almost 2,000 calories of sugar.
But you don’t have to give up the food you love.
Cruise prepared a chocolate cake using sugar-free almond flour that’s pure protein and sugar-free cocoa powder. It’s topped off by whipped heavy cream that also has zero sugar.
A delicious and nutritious treat that he says won’t put on an ounce.

Read an excerpt from his book by clicking on the Download PDF link below.

Recipe for Two Minute Chocolate Cake:
1/2 cup of almond flour
1/4 cup truvia baking blend
1 egg
2 tbsp coconut oil
3 tbsp cocoa powder (choose the unsweeetened cocoa powder)
2 tbsp half and half
1/2 tsp baking soda
1/4 tsp salt
1/8 tsp baking powder
Preparation Directions: Mix up all the ingredients noted above and blend until mixed thoroughly and moistened. Pour one quarter of the blend into a mug and microwave for 1 minute. Repeat this process with the rest of batter that you prepared to enjoy later.

Watch how to make:

Flax Pancakes:

Fried Chicken:

  • We earn a commission for products purchased through some links in this article.

  • Not all calories are equal according to diet guru, Jorge Cruise. In his new book, “The 100”, the US weight-loss expert explains how by just limiting your daily sugar calories to just 100, you could lose up to 18lbs in just two weeks.

    But what is a sugar calorie? Well, it’s pretty much exactly as it sounds: the calories in our food that come from sugar and non-fibrous carbohydrates. But a lot of ‘healthy’ foods like fruit and even brown rice contain a surprising amount. So how do you begin to calculate how many sugar calories you’re eating? Let us explain…

    “The 100” Diet formula

    You’ll need to keep a fairly close eye on nutritional labels when on this diet, as you’re limited to just 100 sugar calories a day but it’s quite simple to work out when you know the basic rule of thumb. All you need to do to work out the amount of sugar calories in your food is to take the amount of carbohydrates in grams and multiply them by four.

    For example:
    50g of brown pasta = 33g of carbohydrate x 4 = 132 sugar calories 1 large apple = 20g of carbohydrate x 4 = 80 sugar calories 50g brown rice = 35g of carbohydrate x 4 = 140 sugar calories

    As you can see, if you don’t make the right choices you can quickly use up your daily allowance of 100 sugar calories – one apple is not far off after all!

    So, what can I eat on “The 100” Diet.

    Carb-lovers need not be put off by The 100 Diet. Jorge Cruise explains that by making a few simple swaps you can still enjoy bread and even cake! By exchanging wheat flour for flax, coconut or almond flour in your favourite recipes, you can seriously reduce the amount of troublesome carbs and sugar calories you’re eating while still enjoying tasty baked treats.

    There are lots of ‘freebies’ on the plan too: foods you can eat in unlimited quantities. Some of these include egg whites, chicken breast, cheese, salad and vegetables.

    A typical lunch would take the form of tuna-mayo or grilled steak served with a fresh salad and there are some other treats that are fine to eat as well – including whipped cream and even certain types of red wine.

    There’s no denying that if you want to try The 100 Diet, you will need to make some quite big changes to how you eat but for people who want to see quick results without having to calorie count every meal or spend a lot of time exercising, this could be worth a try. It’s definitely a little more complex than other recent diet crazes such as the 5:2 Diet or 8 Hour Diet, but one reviewer on Amazon recorded a 5lb weight loss after just the first week.

    Like the sound of “The 100” Diet? The book, which comes with a 4-week meal planner, is available to buy on Amazon for £11.04.

    Where to next?
    – Browse our full range of diets
    – 5:2 Diet meal plans
    – Chicken breast recipes

    Over the years, we’ve heard lots of inspiring weight-loss success stories, but we’ve also seen a lot of diet dropouts. “The dieters who keep quitting and starting over and quitting again — those are the ones I’ve always wanted to do more for, because really, that’s most of us!” reveals former Weight Watchers’ exec Liz Josefsberg, a nutrition expert who has coached celebs like Katie Couric, Jennifer Hudson, and Jessica Simpson. Ultimately, Josefsberg left Weight Watchers to create her own dropout-proof approach, the Target 100 Diet. The result? A gentle detox designed to help us feel amazing as we slim down — and also to keep working with ease even when life gets crazy. Josefsberg says, “My plan has very few rules and doesn’t have to be followed to the letter. So even when everything’s not perfect, you can lose weight and keep it off!”

    Jennifer Hudson and Jessica Simpson are among the women already raving about the regimen in the Target 100 diet, which, despite being super relaxed, can still whisk off 10 pounds in two weeks (and it’s what makes it one of the best diets for longevity). Says Josefsberg: “Sometimes when we’re less strict and just focus on making our bodies feel their absolute best, that’s when the magic happens.” Will magic happen for you? Scroll below to find out.

    Target 100 Diet: Quick-Start Guide

    What you eat: Instead of tracking every morsel you put in your mouth, Josefsberg uses a cool shortcut. “I’ve found that if you just aim to stay around 100 grams of carbs a day, it naturally puts everything else in order — so you only have to count one thing,” she says. Read labels and tally up total carbs in every food except non-starchy vegetables, which are ultra-slimming freebies.

    She adds, “After about a week of tracking, you can effectively ballpark carbs, too. You don’t have to be precise. Close counts.” And even if you find yourself way off the mark at times, you’re still in the game!

    Why the 100-carb trick works: “Cutting carbs has a domino effect on your nutritional choices. You’ll naturally reach for more slimming foods, like protein and veggies. And you’ll also find there’s not enough room in your ‘carb budget’ for much processed food. For me, that’s key,” says Josefsberg. “Most processed foods are an addictive combination of low-fiber carbs, sugar, fat, salt, and artificial flavor enhancers. They’re designed to make you want to eat more.”

    She adds, “Within a week or so of detoxing from them, you’ll begin to feel less hungry, and eating healthy portions will become second nature. I think you’ll be surprised by the impact!” Bonus: Eating fewer carbs and more natural food helps steady blood sugar and soothe inflammation in our cells — two factors that, per recent research, speed fat burning.

    Your surprise detox drink: You also aim for 100 ounces of water a day. “Back in my Weight Watchers days, when someone would drop out, I’d ask them to just focus for one week on drinking water — and it was always transformational,” says Josefsberg. Why? Studies show that 75 percent of us are chronically dehydrated, a condition proven to zap energy and slow fat burning.

    Plus, “we often mistake thirst for hunger and overeat,” she adds. “Drinking more water refreshes your system and gets the scale moving.

    Stress less, lose more: Since stress hormones make us feel lousy and promote weight gain, Target 100 has you aim for 100 minutes of relaxing activities (like knitting or soaking in a tub) each week along with an extra 15 minutes of sleep each night. As for exercise? “Don’t overdo it, or you’ll create new stress,” cautions Josefsberg. “Just aim to get your heart pumping for 100 minutes a week — dancing, walking, whatever you enjoy!”

    Target 100 Diet: Does It Work?

    Though Target 100 is relatively new, folks recruited to test the plan have already shed up to 55 pounds “and tell me they feel like they can do this forever,” says Josefsberg. Stacey Heldman is one of them. “I really love how easily it fits into my life and how few rules there are to remember,” says the New York technology director, 50. “I lost an easy 22 pounds.” Adds Laura Mandel, a New York mom, 53: “I felt bogged down counting everything on Weight Watchers. Target 100 is so flexible and free.” Laura has whisked off 37 pounds.

    Make Your Own Menus

    Read labels and allow yourself up to 100 or so grams of carbs a day, not counting carbs in non-starchy veggies. Round out meals with a palm-sized serving of lean protein and a spoonful or two of wholesome fat. Hungry between meals? Enjoy a lower-carb snack that includes a little protein or healthy fat plus veggies.

    Target 100 Detox Menus

    Our nutrition team used guidelines from Target 100 to create these menus for you to try. The menus serve up about 30 to 33 grams of carbs per meal (not counting carbs in non-starchy veggies) and also offer low-carb snack choices. You don’t have to be strict about portions of natural low-carb foods like protein and good fat, but for best results, do stop eating as soon as you begin to feel full. While using this plan, aim to drink 100 ounces of water (about 13 cups) daily. Add other natural low-carb beverages and extras (such as coffee, tea, spices, vinegar, zero-cal sweetener) as desired. As always, get a doctor’s OK before trying any new plan.


    Option 1: Waffle sundae: Whole-grain frozen waffle with ricotta cheese, 1/2 sliced banana, 2 Tbsp. chopped walnuts, sugar-free syrup.

    Option 2: Mug Scramble: Whole-grain frozen waffle with ricotta cheese, 1/2 sliced banana, 2 Tbsp. chopped walnuts, sugar-free syrup. 1 toasted wholegrain English muffin.

    Lunch and Dinner

    Option 1: 1 small serving cubed ham or 1 sliced hard-cooked egg; 1 oz. shredded cheese and 1/2 cup green peas over unlimited mixed salad; 2 Tbsp. ranch dressing, 1/2 whole-grain pita, 1 clementine.

    Option 2: Pita Pizza: Top 1 whole-grain pita with 1/4 cup no-sugar-added tomato sauce, 2 oz. mozzarella cheese and 1 oz. any protein (such as grilled chicken or turkey sausage); broil until cheese melts. Unlimited sliced bell pepper, 2 Tbsp. ranch for dipping. 1 glass red wine or 1 square 70 percent dark chocolate.

    Option 3: 1 serving Easy Sheet-Pan Fajitas (recipe below).

    Option 4: 1 serving lean ground meat (any variety) browned and mixed with 1/2 cup no-sugar-added marinara; serve over 1/2 cup whole-grain pasta and unlimited steamed spaghetti squash; top with 1 Tbsp. Parmesan. Unlimited side salad, 1 Tbsp. vinaigrette. 1 glass red wine or 2 squares 70 percent dark chocolate.

    Option 5: 1 serving lean steak, Worcestershire sauce, unlimited mushrooms, sautéed in 1/2 Tbsp. olive oil. Unlimited broccoli roasted with 1/2 Tbsp. olive oil; top with 1/4 cup shredded cheddar cheese and broil to melt. 2/3 cup brown rice or 1/2 baked sweet potato.


    Enjoy up to three snacks daily if needed to control hunger.

    Option 1: Celery sticks with peanut butter or sliced cucumber with cream cheese and lox.

    Option 2: 1 oz. cheese, a hard-cooked egg or leftover protein, sliced veggies.

    Option 3: 1 oz. turkey, cheese, sliced red bell pepper (or any veggie on hand) with a dab of mustard rolled in a lettuce leaf.

    Option 4: Plain Greek yogurt or cottage cheese with slivered almonds and optional stevia.

    Low Carb Recipe: Easy Sheet-Pan Fajitas

    Quick to make and loaded with protein and nutrient-dense veggies, “my family loves these so much, we often make them twice a week,” says Josefsberg.


    • 3 Tbsp. olive oil
    • 1 1/2 Tbsp. organic fajita seasoning
    • 1 1/2 lbs. chicken breast or lean steak, sliced into strips
    • 1 onion, sliced
    • 3 bell peppers, any color, sliced
    • 16 warmed whole-wheat tortillas, 6″
    • Sour cream and salsa, optional


    • In small bowl, combine oil with seasoning.
    • Mist sheet pan with cooking spray. Toss chicken, vegetables, and oil mixture together on pan. Spread out evenly.
    • Bake at 400°F until chicken is cooked through, 25 to 30 minutes. Fill tortillas. Serve with salsa and sour cream, if desired. Makes about 8 servings.

    This story originally appeared in our print magazine.

    Next, find out the tastiest superfoods that can help you live longer in the video below:

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    The 100 Diet is the latest in a series of plans aimed at streamlining menus and cutting sugar, but can you really lose 18 pounds in 14 days with such unrestricted eating guidelines?

    Jorge Cruise’s The 100 makes a new-ish claim about what matters in diet and how eating just 100 calories from sugar a day (also known as limiting your carb intake) will radicalize your weight loss — and even allow for unlimited quantities of some decidedly not-celery foods.

    The plan sounds a bit like a magic bullet, albeit not too unlike the old and controversial Atkins style of dieting, wherein carbs are restricted to those from leafy greens and other low-sugar veggies. (No carrots or corn!)

    But it’s not just chocolate and pasta in Cruise’s sights in The 100‘s diet — speaking to Redbook, the diet guru attacks some seemingly “safe” foods that actually harbor some damning carb counts. You ready to have your diet mind blown?

    Cruise explains:

    “Eating carbohydrates – which are sugars – increases insulin. In our world, 80- to 90-percent of women’s weight-gain comes from overindulging in insulin-stimulating food. And it’s not hardcore, straight-up, I-can-see you-in-the-face sugar. They’re eating whole-wheat bread. They’re eating ancient grains. They’re eating black beans. That stuff is horrible.”

    But 18 pounds in two weeks? Is that even safe? We’ve long been told that one to two pounds a week is what healthy, sustainable weight loss looks like.

    The 100 diet not only has some drastic health food claims, Cruise also opines that a faster rate of weight loss is to be expected if you have a bit more weight to lose:

    “I think in America we’ve lowered our standards. If you have four pounds to lose, one or two pounds a week is great. But if you have 30 pounds to lose, and you’re losing one pound a week, you’re doing something wrong: you’re eating carbs. You’re eating whole-wheat bread and whole-wheat pasta. You’re eating oatmeal with agave nectar and blueberries. It’s all sugar.”

    (Do you like this guy? I like this guy.) But does it really work? Calorie counters remain skeptical:

    “Also, I’m sure that people that are accustomed to eating a lot of sugar and refined carbs will experience weight loss when these foods are drastically reduced … But in reality, weight loss is a tad more complicated than just keeping sugar calories to 100 or less each day. For example, if a dieter eats 3000 calories of cheese a day or 3000 calories of steak, I don’t think they will experience weight loss.”

    And clinical dietician Angela Majerle with MetroHealth Medical Center told Fox8:

    “It’s a problem because you’re eliminating huge food groups. You’re eliminating whole grains, rice, fruits, and many vegetables … The initial six to eight pounds you might lose in that first week is water weight; it’s not fat weight at all.”

    However, with Americans increasingly seeking a new approach, it seems The 100 diet stands to perhaps turn the standard way of losing weight around and perhaps make dieting easier for people who struggle with carb overload.

    Have you tried a plan like Jorge Cruise’s The 100 diet?

    What to know about no-sugar diets

    Here are eight simple tips a person can use to help cut sugar from their diet:

    1. Take it slow

    One of the most important things to remember when changing the diet is to do so gradually. Going from a diet full of sugar to one without any should be a slow process.

    It may help to start by eliminating the most obvious sources of sugar. People can easily avoid baked goods such as cakes, muffins, and brownies. Removing candy and sugary beverages is also an excellent place to start.

    A person can also try reducing the amount of sugar and cream they add to their coffee or tea, working up to using none at all. Building up to a no-sugar diet can help a person retrain the palate, meaning that they are less likely to crave the missing sugar.

    2. Read product labels

    Once a person has managed to cut out the most obvious sugar from their diet, they can turn their attention to other products that contain sugar. Reading product labels can help them identify types of sugars to avoid.

    Sugar has many names and is in many different syrups and concentrates. There are at least 61 different names for sugar on food labels. The most common ones include:

    • cane sugar
    • brown sugar
    • corn syrup or high fructose corn syrup
    • evaporated cane juice
    • invert sugar
    • beet sugar
    • barley malt
    • coconut sugar
    • maple syrup
    • agave syrup
    • rice syrup
    • apple or grape juice concentrate
    • honey
    • demerara
    • sucanat
    • panela or piloncillo
    • turbinado
    • muscovado

    People should also be aware that any item on an ingredients list ending “-ose” is also a type of sugar. Examples of these ingredients include:

    • sucrose
    • glucose
    • dextrose
    • fructose
    • lactose

    Sugars hide in many different supermarket foods. Reading the label is a must for people who want to follow a no-sugar diet.

    Products such as salad dressing and condiments, pasta sauce, breakfast cereals, milk, and granola bars often have sugar in their ingredients list.

    3. Avoid simple carbohydrates

    Many no-sugar diets also recommend that people avoid simple carbohydrates. Simple carbs include white flour, white pasta, and white rice.

    The body quickly breaks down the carbohydrates in these foods into sugar. This process causes a spike in blood sugar levels.

    A person can usually replace simple carbs with whole grain options.

    4. Avoid artificial sugars

    Artificial sugars are a subject of controversy in the diet industry. They are much sweeter than sugar but contain few or no calories.

    However, eating artificial sugars can trick the body into thinking that it is actually eating sugar. This can intensify a person’s sugar cravings, making it more difficult for them to stick to a no-sugar diet.

    For this reason, a person following a no-sugar diet should avoid artificial sugars such as:

    • Splenda
    • stevia
    • Equal
    • NutraSweet
    • Sweet’N Low

    People can also look for the chemical names of these sweeteners on ingredients lists, especially in anything marketed as low sugar, low calorie, or diet food.

    Chemical names include:

    • aspartame
    • sucralose
    • saccharin
    • acesulfame K or acesulfame potassium
    • neotame

    5. Do not drink sugar

    Sugar may be easy to avoid in processed foods. However, sugar sweetened drinks are among the most significant sources of added sugars in the diet. These include soda, specialty coffee, sweetened teas, and fruit juices.

    Replacing these drinks with unsweetened herbal tea, coffee without sugar, sparkling mineral water, or just water can help a person stay hydrated without increasing their sugar intake.

    6. Focus on whole foods

    A person following a no-sugar diet should also aim to eat whole foods. Processed foods are more likely to contain refined ingredients or added sugars.

    Diets that focus on whole and complete foods include the following options:

    • vegetables
    • fruits
    • lean meats, poultry, or tofu
    • fish
    • whole, unprocessed grains, and legumes
    • nuts and seeds

    Some people might choose to keep a small amount of dairy in their diet, such as plain yogurt, simple cheeses, and milk.

    7. Plan meals

    Sticking to a diet with no plan is difficult. When a person feels hungry, they may be more likely to reach for a sugary snack if they do not have nutritious meals and healthful alternatives to hand.

    Many people take a day to do both their shopping and meal preparation for the entire week. With healthful food ready to go, they have less temptation to reach for a candy bar or soda.

    8. Spice it up

    The palate often misses sugar because it has no other flavors to replace it. However, people can easily add many sweet tasting herbs and spices to foods and drinks to replace sugar.

    Common replacements include cinnamon, nutmeg, cardamom, and vanilla. These can be a flavorsome addition to coffee, oatmeal, or yogurt.

    Over the last year, sugar’s effect on our health has been well documented in a constant stream of damning research. The sweet stuff is now food enemy number one and is to blame for far more than hyperactive children and tooth decay.

    With the World Health Organisation rewriting its recommendations for daily intake, you’ve possibly considered cutting back – but how do you kick the habit? Television presenter and fitness guru, Davina McCall is keen to get the nation talking about sugar and here she shares her personal tips for cutting back on sugar and her journey to becoming sugar-free…

    As of today, how long have you been sugar-free?

    This time I’ve been sugar-free for five months. I had given up sugar for a couple of years previously, but then when I did my Sport Relief challenge I started eating it again. I was doing an awful lot of exercise and had to eat a lot of sugar in the form of liquid gels and fast-releasing carbohydrates – such as rice and pasta – to keep my energy up. Really, for someone who is moderately active, carbs don’t need to take up more than 10-20% of a meal, but my meals were about 70% carbs during that time!

    Read more about marathon training and nutrition for runners.

    What was it that made you decide to give up sugar?

    When my sister got cancer, the nutritionist told me that she should give up sugar and I found that quite telling. I did some research and realised I was a slave to it. We need a certain amount of carbohydrates, but we don’t need added sugar. Stop eating it and you may stop mood swings, bad skin and weight gain.

    Did it make you grumpy? (Facebook question from Rachael Scott)

    Yeah, when I did it the first time cold turkey it made me very, very grumpy – I felt like I was grieving the loss of a loved one! I was more prepared this time round though, and have, for the most part, managed to taper off my sweet tooth.

    What does the term ‘sugar-free’ mean to you?

    Sugar-free to me means a diet free of refined sugar – things like processed foods and white flours, rice and bread. Packet sugar too.

    Has quitting sugar changed the way you think about food?

    I used to get stuck making the same 10 meals. There’d be a little variation but I’d generally really struggle for inspiration – now I make all sorts of things!

    Along the journey, I’ve also discovered some new ingredients which help balance my blood sugar levels and helps make my goal easier. Wholemeal spelt flour is one I couldn’t be without – I used to think of it as being a faddy health food but it’s tasty, miles better for you than refined white flour and doesn’t make you feel bloated. Also, spelt or barley make delicious alternatives to risotto rice.

    What health benefits did you notice after giving up sugar?

    It definitely had an impact on my energy levels and my skin looks loads better. I also felt a sense of freedom and wasn’t expecting that – I stopped feeling that I had to go to the fridge and scan for something sweet every evening. It took a while to get to that point but was worth the wait.

    Your book is called five weeks to sugar-free – why five weeks?

    I think it’s a good amount of time – I don’t know the science behind how long it takes for the craving to leave you, but I don’t want people to be put off by going sugar-free too quickly – my book will slowly reduce the amount of refined sugars you eat. If you say to people you have to stop tomorrow it’s not realistic.

    What were the hardest times when you gave up sugar?

    4pm was the worst time of day – I always used to have a lull about that time, especially when I worked in an office. Also about 9pm – after dinner I’d crave something sweet.

    How did you beat the cravings?

    I’d have a piece of fruit and some plain nuts to hand so I wasn’t tempted to fall off the wagon. Just something to give me a sweet hit. As time goes by those cravings don’t happen anymore and it feels like being freed from the shackles of addiction.

    Do you think success is all in the preparation? (Facebook question from Ceri Morgan)

    Definitely, you have to put strategies in place so when you’re desperate and you would do anything for chocolate, you have something on hand.

    Do you avoid any fruits or natural sugars?

    I do avoid grapes, but that’s because they don’t agree with me and give me a tummy ache. However, whole fruit is a great snack to have. I don’t eat too many dried fruits as they’re very sugary – I will have the odd raisin though.

    What alternatives do you use in baking? (Facebook question from Charlotte Davidson)

    I just use maple syrup and honey in baking, these are classed as ‘free’ sugars so I do keep them to a minimum, but stevia is a useful option too. I’ve replaced flour for wholemeal spelt in most of my bakes – you get the same results and it’s a lovely taste.

    What would be your ultimate tip for anyone thinking of going sugar-free?

    The most important thing is not to beat yourself up if you slip – just pick it up again the next day. If you follow my plan it should really help you, it’s a good, balanced diet. Be realistic, make sure you have something sweet but free of refined sugars in the fridge in case you get a craving.

    Is there anyone you wouldn’t recommend the lifestyle to?

    Absolutely not – I think everyone can do it and it’s a smart lifestyle choice. You have to want to do it for yourself though – I don’t make my children go sugar-free because I think it’s unrealistic for them. Reframe the idea – you’re not giving up sugar, you’re going to eat for better health. Affirm the fact you’ll be giving yourself something rather than taking it away.

    How much sugar should I eat?
    Top 10 low-sugar snacks
    10 things you should know before giving up sugar
    How do fizzy drinks affect your health?
    All you need to know about sugar

    Still struggling to get your head round sugar? Let us know your questions below and we’ll do our best to help…

    This article was updated on 5 December 2019 by Kerry Torrens.

    Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

    All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.


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    This free 7 Day No Sugar Challenge will make you more mindful about what’s in your food. Complete with a healthy meal plan + simple tips. Let’s do this!

    This post contains affiliate links. As an Amazon Associate I earn from qualifying purchases. Click here to read my policy and more about affiliate links.

    What is the 7 Day No Sugar Challenge?

    • 7 days of choosing to be mindful about what you eat
    • Avoiding all forms of sugar/artificial sweeteners in anything you eat
    • Focusing on fueling your body with nutritious, delicious foods
    • Learning whats in your food so you can make informed choices
    • Curbing your sugar addiction (if you have one!)

    Here’s what this challenge is NOT:

    • a detox (your organs do that every day so you’re good on that front!)
    • a guarantee to lose 100 lbs and inches off your body (major eye roll, that doesn’t happen in 7 days)
    • an expectation that you will never eat sugar again (that would be ridiculous.. sometimes you need a little dessert!)

    DAY 1: Learn about sugar!

    What are the Names of Sugar?

    Sugar has over 50 different names…isn’t that crazy?? This helpful graphic from Women’s Health outlines some of the names of sugar.

    Unfortunately, that list doesn’t even include artificial sweeteners like:

    • truvia, stevia. splenda
    • aspartame, sucralose, saccharin, neotame
    • monk fruit

    Basically, there are too many different forms of sugar to even name.. so what I’m challenging you to do is: READ YOUR INGREDIENTS.

    How to Read Ingredients List

    • Anything with a label needs to be read. You probably don’t even realize that most dressings, nut butters, snack foods (chips/pretzels/etc), and even meats (like bacon!) have sugar added to them.
    • Flip to the ingredients label of the product you’re going to purchase. Note: We aren’t looking at the calories, fat, protein, etc. We want to know what’s inside the product.
      • Once you’ve located the ingredients, read through everything listed carefully. If it ends in ‘-ose’ (fructose, glucose, sucralose) it’s likely sugar. Screenshot the above image to use a reference.
    • It isn’t enough to simply take a claim like ‘Sugar free’ on the front of the package as confirmation of the ingredients.
      • Something may be ‘sugar free’ but have agave in it, which is just a different form of sugar.
    • If you’re confused on what an ingredient is, and if it may be sugar, simply google it. Type ‘what is ____’, and you’ll quickly have your answer.

    FOR DAY 2:

    7 Day No Sugar Challenge Meal Plan

    Here’s your sugar free meal plan for the week. I suggest making double of each recipe so you can take leftovers for lunch.

    It is going to be difficult to eat/order out and find food that doesn’t have added sugar (plus, you’ll save $$)

    For Breakfast: Whole30 Potato Crust Quiche is great. You can use any veggies. You can also make overnight oats. Swap the chocolate chips in this recipe with fruit.

    Monday – Healthy Chicken Tenders + Healthy Baked French Fries + a big salad!

    Tuesday – Lettuce Wrap Tacos. Make this taco seasoning and serve in romaine lettuce wraps with turkey or ground beef, any of these salsa recipes (or find a jarred one w/o sugar), olives, guacamole, hot sauce.. maybe a little cheddar cheese? Yum!

    Wednesday- One Hour Whole Roasted Chicken with Garlic Rosemary Roasted Brussels Sprouts and Crispy Rosemary Smashed Potatoes (save the chicken scraps and make bone broth)

    Thursday – Healthy Tuna Pasta Salad

    Friday –Paleo Turkey Chili

    Saturday – Whole30 Greek Chicken Zucchini Noodles

    Sunday: Healthy Turkey Meatballs with zucchini noodles or whole grain pasta. You can buy jarred sauce, but make sure to look for sugar. Most have it added! Otherwise, you can make my super easy Healthy Crockpot Tomato Sauce

    If any of these meals aren’t your style, check out this post with 25 Easy Sheet Pan Dinners. All of the recipes featured are completely sugar free!

    Snacks – I’m recommending you try not to eat naturally sweet things for snacks (fruits, dates, larabars, rxbars etc). While fruit is great, and good for you – it still triggers a sugar response/craving in your brain.

    I would limit your serving to no more than 1 cup of berries per day, or one apple. (It’s only for a week, you can do it!)

    High sugar snacks also likely won’t satisfy you if you’re hungry. A snack should have protein first, healthy fats, and then some carbs. Here are some combos I recommend:

    • 1/3 cup cashews + carrots (with lemon basil vinaigrette)
    • 1/3 cup toasted rosemary walnuts + cucumber sticks (with healthy cilantro lime sauce)
    • plain non fat greek yogurt (unsweetened!) with 1/4 cup strawberries, sunflower seeds, and cinnamon
    • a small piece of grilled chicken + clean eating roasted chickpeas
    • hard boiled eggs + sliced peppers
    • hummus or guacamole + carrots
    • other ideas: epic bars, chomps, a spoonful of nut butter
    • Make sure you double check the ingredients on any thing pre-packaged!

    No Sugar Challenge Friendly Drinks:

    Most people are drinking sugar and not even realize it. I used to LOVE drinking sugary drinks.. now I can’t stand it.

    My advice: You just have to go cold turkey on this one.

    I promise you will survive without a teaspoon of sugar or your daily stevia.. eventually, you’ll grow to like the taste of coffee with out the sweetness!

    Say good bye to diet sodas, artificial sweeteners, and even juice – you don’t need it!

    FOR DAY 3:

    How to Stop Drinking Your Coffee with Sugar

    • I like to make my own almond milk or walnut/cashew milk
      • (You don’t have to do this, but it tastes 1000x better than the store bought kind. It’s SO creamy. If you’re short on time you can boil walnuts/cashews for 10 minutes and blend vs soaking overnight. )
    • Add in a scoop of collagen. You can read all about why I use collagen in this post.
    • Sprinkle of cinnamon or Inflammation Buster seasoning. This is a relatively new addition to my coffee, but I love the fall-ish flavors it brings! You can use code CLEANEATING to save 15% on the seasoning.
    • If you love flavored coffee creamers, try adding a scoop of Vital Protein’s Collagen Creamers to your coffee.
      • It has a little bit of flavor without any added sugars. I still add a little milk with it.
      • Nutpods are also a great swap! They’re basically coffee creamers that are shelf stable and have no added sugar.

    In short… Sorry for the tough love, but you’re a big girl/boy. It’s time to say bye bye to sugar in your coffee. It’s only 7 days, and you can definitely survive with out it!

    FOR DAY 4:

    How to Beat Sugar Cravings

    Throughout the next few days, you’re likely going to be hit with a craving for sugar! One of the main focuses of this challenge is to minimize those cravings by limiting our intake of sugar.

    However, you’re likely going to experience wanting to have a little treat here or there the first few days. Here are some tips to help you beat the sugar cravings:

    • Change your mindset. This isn’t about restricting yourself from eating sugar.. it’s just you simply making a choice NOT to eat it.
      • When you’re saying ‘I can’t eat this’ or ‘I’m not allowed to enjoy xyz’ you’re setting up for failure. Instead, think of all the things you CAN have.
    • Drink lots of water. This is a good thing to do for two reasons.
      • One- staying hydrated in general is just great for your body. It’s no secret that you feel better and look better when you’re hydrated.. from your skin, to your organs, to your digestion… water improves everything!
      • Two- drinking water can also help you to feel fuller. I’m definitely not saying you should be skipping meals and drinking water instead. However, if you find yourself wanting something sweet mid-afternoon or after dinner, try having an 8 oz glass of water. You’re likely not hungry, and it’s just your brain expecting something sweet!
    • Make sure you’re eating healthy fats. Healthy fats help you feel satiated for a longer time. Avocados, nuts/seeds, and olive or coconut oil are great for adding to your plate to help keep you full
    • Go for a walk. This seems silly, but it can help. If you find yourself staring at cookies in the break room after lunch, instead of being tempted, get up and move! A quick 5 minute walk will not only make you forget about the cookies, it will leave you feeling refreshed and ready to take on the rest of your day.
    • Eat regularly – Eating multiple meals and protein rich snacks throughout the day will help keep you full.
    • Be prepared – Having healthy snacks on hand makes it easier to say no when you’re given the opportunity to eat something sweet. It also helps when you’re in a situation where maybe there aren’t healthy options around. Knowing you can enjoy your own food /snacks will make it easier to pass on ones you know you shouldn’t be eating!
    • Brush your teeth – This is something I started to do when I was doing a Whole30. Usually after dinner, I’ll brush my teeth and it helps me realize that one: I’m really not even hungry and two: I didn’t even really want what I was craving

    FOR DAY 5:

    Benefits of Giving Up Sugar

    When you feel like you want to give up… take a look at this list that outlines all the benefits of giving up sugar. Remember that this goes beyond just this week, you’re making a chance that is going to affect so many aspects of your life!

    Everyone’s body is different, so your results can vary, but here are some of the benefits of giving up sugar.

    • Better skin- Sugar laden foods can lead to breakouts, inflammation, and even flare ups of things like eczema if you’re prone to it.
    • Improved energy– You know the ‘afternoon slump’? I don’t really get that anymore since minimizing my sugar intake. When you eat sugar, your body metabolizes it very quickly, which means you feel great… and then you crash. When you eat nutritious meals that are lower in sugar, you can help to stabilize your blood sugar and metabolism so your energy isn’t all over the place
    • Decreased brain fog– Ever feel like you can’t think? Sugar can do that to you!
    • Weight Loss – This is not the point of this challenge, but if you’re someone who is highly addicted to sugar, and eating sugar filled foods – you may experience weight loss. Sugar tricks your brain into making you want to eat more when you’re usually not even really hungry!
    • Tastier food– Seems crazy, but when you can actually taste things on their own (instead of waiting for the sweetness to kick in!) your food tastes better! Strawberries begin to taste sweet, apples can taste like a treat.. and even things like meats and veggies/marinades will taste better!
    • Save money – who doesn’t like a little extra change in their pocket?! I know I do. Cooking at home is so much cheaper than always eating out. It’s difficult to eat out and control the sugar in your meals. You’ll save by making your meals at home!
    • Decreased risk of disease. There are tons of links to heart disease, cancer, and diabetes and sugar. You can do your own research about this topic, but there’s no denying that decreasing your sugar intake is generally much better for your health.
    • Less bloating – So many people experience bloating and digestive issues. Many of these can be linked to artificial sweeteners, but even natural sugar can contribute to it!
    • Decrease in hunger – Ever feel like you’re eating ALL the time? There’s breakfast, than a snack, then maybe another snack, lunch, more snacks.. etc. When you’re not eating sugary foods, you’ll be able to actually be in tune with your hunger. As mentioned above, sugar can trick your brain into thinking you’re hungry when you’re actually not.
    • Better sleep– There’s nothing worse than getting in bed and not being able to sleep. Sugar can wire your brain and prevent you from falling asleep. When you give it up, you’ll likely experience more zzz’s

    FOR DAY 6:

    Drinks without any sugar

    So many people drink their sugar without even realizing it. Here are some recipes for drinks without any sugar.

    Flavored waters are my favorite way to stay hydrated. I love this Strawberry Basil Lime Spa Water, but any mix of fruit and herbs are a great way to flavor your drink if you’re feeling bored of regular water. Here are some of my favorite combos:

    • lemon + blueberry
    • mint+ strawberries
    • basil + watermelon
    • rosemary + orange slices

    Some other great sugar free drink options:

    • LaCroix
    • Flavored Water (Hint brand)
    • Water with 1 tbsp of 100% pure fruit juice added

    What to do after the challenge

    The whole point of this 7 day challenge wasn’t to convince you to never eat sugar again. (That would be crazy!) It was designed to help you be more mindful about sugar in your food + how it affects you!

    Now that you’ve gone 7 days without sugar.. take a note of how you’re feeling.

    Do you have more energy? Any cravings? How is your stomach feeling?

    Here’s what you can do next:
    -If you’ve liked how you’re feeling – then keep going! Why not make it 14 days sugar free.. or a month sugar free?

    -Take it a step further get our 4 Weeks of Clean Eating Guide. Our guide is filled with over 40 recipes that are completely sugar, dairy, gluten and grain free. There are weekly grocery lists and meal planning schedules.

    It will save you a TON of time in the kitchen, and keep that awesome feeling going strong over the next month! You can use code SUGARCHALLENGE for $5 off!t!

    – Check out any of these meals and continue to incorporate sugar free recipes in your weekly meal rotation.

    -Here’s what not to do… Don’t go eat a brownie, drink a sugary latte, go out for ice cream and eat an entire bag of candy in one sitting. Remember that you CHOSE to do this, and even though the challenge is over – you can still be mindful of your food!

    Jorge cruise 100 diet

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