The 100: Do Only Sugar Calories Matter?

By Ted

The 100 Diet

That’s the premise behind Jorge Cruise’s new book, The 100. It says that by only counting sugar calories dieters can expect to lose up to 18 pounds in just two weeks.

Cruise has brought the world several diet plans over the years including the 3 Hour Diet and The Belly Fat Cure, but now he says that the newest science confirms that ONLY sugar calories matter.

Could it really be that simple? 

The 4 Week 100 Plan

The basis of the whole diet is limiting the dieter to only 100 sugar calories per day. This would be roughly 25 grams of sugar -or- 25 grams of non-fiber carbs.

Cruise says any carb that isn’t fiber is essentially sugar because that is how it is broken down and used by the body.

Jorge Cruise says that he has taken the best parts of the Atkins, Paleo, and Low Glycemic diets to formulate a winning diet plan that avoids all the pitfalls associated with the other low carb diets.

4 Weeks Worth of Meal Plans

The 100 provides dieters with 4 weeks worth of meal plans with two different options:

  • The 1 Menu– Very specific guidelines with limited options.
  • My Menu Planner– More flexible for those who need a less restrictive plan.

The 100 provides dieters with shopping lists and additional tools that help them keep track of their sugar calories, but I’m sure there’s an app for that.


The 100 allows many food freebies such as egg whites, chicken breast , salad vegetables, nuts, and dill pickles, but with some of the freebies the recommended servings listed in the meal plan would have to be followed if dramatic results are to be expected.


Cruise cites many books and research studies that support his 100 sugar calorie theory of weight loss and references them accordingly.

Probably a Bit More Complicated in Reality

I can attest that a few years ago when I set out to drastically reduce the amount of refined sugars and carbs in my daily diet, this simple step made a big difference in me dropping my body fat percentage.

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.

While I do think that some calories do make it harder to lose weight or are more taxing on the metabolism, I do still believe that it is mostly a matter of eating less total calories than your body needs.

This is why The 100 provides meal plans as well as the guideline of only 100 sugar calories. Dieters will be eating at a daily calorie deficit as well as eating “low carb”.

What do you think? Is The 100 Diet over simplified? 

The 100 by Jorge Cruise is available on Amazon.


  1. Barbie

    I tried the almond bread receipe. It is pretty good but I can’t find how many sugar calories it contains. Can anyone help me?

  2. Nancy Brennan

    I think if you are well informed and a sophisticated “dieter”, this book will help you fine tune and really dump those last ten pounds. I think that , no matter how you want to look at it, sugars and unrefined carbs reek havoc on your body. Most esp# if you do not exercise! The less sugar and flour I eat, the better I feel! It is, in all honesty, not always easy….I am going to give it a shot, will let you know!

  3. Elina

    Our food has a lot of sugar in it. No doubt that sugar has a great amount of energy in it but it also makes us fat.

  4. Peggy Barela

    I just bought your book but I need a recipe for a skinny muffin.

    • Nancy Brennan

      I think recipe is in the book…

      • Nancy Brennan

        Not positive, but I looked at in the bookstore….

  5. keny

    Sugar helps to increase calories so we should careful to drink tea or coffee…….

  6. Kristen

    It does sound over-simplified. I can see how it would represent a big, initial change for a lot of people though, and so they would probably have at least some initial weight loss. Not sure that means it would work for everyone or on an ongoing basis though. Makes me curious to review the research he’s citing.

  7. Michelle

    I’ve been trying to cut added sugars to no more than 30g a day. I manage it about 5 days a week. The idea of cutting all non-fiber carbs down to 25g a day sounds extremely difficult to me. I wouldn’t want to limit vegetable and bean intake and that’s the only way I can see getting there. Sounds to me like a repackaging of other low-carb diets.

    But I agree with Dan and Ted and I’ve been losing weight consistently regardless of sugar as long as I burn more calories than I eat. My main reason for wanting to cut down on added sugar is so I can eat larger quantities of food each day. Sugar isn’t very filling which to me has always been why it can derail weight loss.

    • Ted

      I also think cutting carbs down to 25g would be difficult. I love black beans, quinoa, lentils etc… I don’t see how vegetarians or 90% vegetarians like me would ever be able to do this. 🙂

      • Marlo

        That would be difficult. I am a lacto ivory vegetarian it would be tough.

        • Marlo

          Lacto ovo… Cannot eat any meat, chicken or fish due to medical reasons.

  8. Spectra

    I don’t think his plan is overly simplified at all. I have long wondered about the true thermodynamics of eating and I don’t truly believe that “a calorie is a calorie”. I watched Dr. Lustig’s lecture on YouTube entitled “Sugar: The Bitter Truth” and I highly recommend it. It is fairly technical, but anyone with a biochemistry background can follow it very easily. The liver processes fructose quite differently than it processes glucose. Sucrose is half glucose, half fructose, but in nature, fructose is only ever found in a package where its effects are minimized: in fruits or vegetables where it is packaged with water and fiber. Added sugar in ones’ diet is a huge problem, as most of it gets stored as fat. I think Jorge is onto something with his plan, even if it’s a little oversimplistic. I don’t think you should eat unlimited calories of anything you want, but watching your sugar intake helps many people lose weight pretty quickly. The only people who can really eat more than say, 100-200 calories’ worth of sugar are people who are very active–I probably eat 100g total of sugar (of all kinds–lactose, glucose, fructose, etc.), which is to me a lot, but isn’t a lot compared to the average American’s diet. Then again, I’m also really active. If I were more sedentary, I’d cut sugar out of my diet first to keep from gaining weight.

    • TonyK

      Of course a calorie isn’t a calorie.

      But that’s a different concept from calories in vs. calories out. The thermic and hormonal effects of various foods with varying concentrations of fat, carbs and protein play a very important part in the energy balance equation.

      Also, sugar does not automatically get stored as fat. Look up de novo lipogenesis for the real reason behind why sugar consumption, in an environment of excess calorie consumption, leads to fat gain.

      • Spectra

        The main point of this diet is that you have to become very aware of what foods you’re eating that have added sugar in them. Many people aren’t aware of hidden sugars that are in a lot of processed foods. If this diet focuses mostly on non-processed foods, it will most likely be very effective. In nature, foods that are rich in fats do not have fructose present in them and foods that have fructose don’t have fat with them. If you stick to unprocessed foods, you really can’t mess up too badly.

        • Nancy Brennan

          I agree, I never thought of brown rice as a sugar, and I am a pretty healthy eater! I think that educating yourself and how food and exercise affect you is an ongoing process. It is just a matter of fine tuning the machine that we call our body!! Learn about it, listen to it and respect it! Love it and pay attention to it! It is the only body you will ever get!! Namaste!

    • Nancy Brennan

      I think you are right on track!!

  9. Dan

    My experience is that I can lose weight even if I eat sugar everyday, as long as I maintain a calorie deficit. I have maintained a 95-100 pound weight loss for 3 years now and I eat some sugar everyday- I now maintain energy balance. I also exercise everyday to burn off any excess sugar. Athletes need sugar, so I don’t agree that sugar is always evil. Maybe sugar makes sedentary folks gain weight. Mind you, I don’t eat as much as I would when I was heavy. I also am thinner than Lustig or Taubes, ones who preach the evils of sugar. The Durianrider eats a lot of fruit and is also considerably thinner than Taubes or Lustig.