The 100: Count Only Sugar Calories and Lose Up to 18 Lbs. in 2 Weeks (Anglais) CD – Livre audio, CD
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Descriptions du produit
Présentation de l'éditeur
Here is the new dietary science
For years, experts have told you that "calories in, calories out" is the weight-loss solution. THEY WERE WRONG. Stunning new science has shown that certain calories do not need to be counted—EVER! This updated paperback edition, including all new recipes, will teach you to distinguish the calories that matter from the ones that do not, and will show you why counting 100 Sugar Calories promotes weight loss, helping you to lose up to 18 pounds in 2 weeks and keep it off. It's time to see where dietary science is today.--Ce texte fait référence à l'édition Broché .
Biographie de l'auteur
Jorge Cruise is the #1 New York Times bestselling fitness author of over twenty diet and fitness books in over sixteen languages. He is a contributor to The Dr. Oz Show, Steve Harvey, Good Morning America, the Today show, the Rachael Ray Show, Extra TV, Huffington Post, First for Women magazine, and The Costco Connection. He has his own show on Hay House Radio, Radio Jorge: Wellness for Busy People, with over twelve million listeners.--Ce texte fait référence à l'édition Broché .
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Here are our results. We have been on this diet since the end of July. My husband did not weigh himself. I did. I am over 50, 5-9 and weighed in at 164. Every time I went on a diet in the past, I'd lose a few pounds (7 average) then, once I went off I always gained a few more than I started with. In 20 years, I've never been able to diet and lose more than 10 pounds, and certainly not keep it off. In ten weeks, following a semi-close rendition of this diet, and adding walking to my daily routine (and nothing else), I lost 20 pounds. At first the weight came off fast. As I eventually neared what my (old) normal weight was, it slowed. (And I probably would have continued to lose, except for that pizza I just had to have. When you pass your fave pizza place, resist!) I went from a size 12-14 to a size 8. To me the most amazing part was that I lost weight in my stomach and hips, not my face (which on other diets has always given me a gaunt look).
My husband suffered from arthritis in both knees and was talking about knee replacement. He has been on every diet under the sun. (We both have done Atkins, lost 10 pounds while on it, then bounced right back the moment we stopped. It was just too hard to stay on.) The first thing he noticed after being on this diet ONE week was that his joints stopped hurting. (We believe it is because on this diet you are essentially gluten free. But Cruise also believes that sugar is also an inflammatory agent to our bodies.) My husband refused to weigh himself because on Atkins, he would always get so frustrated when he stopped losing weight after being on it for two weeks. (That dreaded plateau.) Then after a month, he noticed his pants fitted far more comfortably in the waist. After two months, he had to wear his older clothes that he hadn't worn in over a decade or more. He finally weighed himself. In three months, he lost about 35 pounds.
For me the best thing I did was weigh myself every day. I have a new scale that shows ounces, and it's digital and will record your last weight--so it literally showed you that you were losing on a daily basis. This was inspiring, even if it was only 3 ozs. On our old scale (which was always 10 pounds lighter than the doctor's), there were just pounds. I have been able to fit into clothes that I haven't worn in over ten years, but were too expensive to toss. (And I was always going to fit into them one day! That day is here!) And now when I go to the doctor's, I am never shocked to find out I really weigh more than I thought.
It has now been four months. We are still on it. We have decided that this is more a lifestyle change than a diet. And since it isn't as restrictive (you can have that glass of wine for dessert, or dark chocolate, or my fave, a packet of frozen Dole dark chocolate covered banana slices), you don't feel as if you are depriving yourself. You don't get tired of the food as much. (Atkins was always so rich, that it was "sausage for dinner again?") We just passed Halloween. I'll admit to raiding the candy (Reese's PB cups) for more days than I care to remember. But after weeks of that, but still maintaining the 100 plan in other areas, I gained only a pound, and it was very easy to go back to it and drop that pound. (And really, you gain and lose a pound here and there in the initial start and especially in the maintenance phase, so don't get discouraged. Just don't let it keep going up. If it does, you're probably getting more sugar than you realize in something you thought was okay. Like that second glass of wine.)
Here are a few of our meal plans, which work for us. Breakfast: He eats eggs with sausage. I will sometimes, but more often than not, I eat left over lunch or dinner. I get tired of eggs. Sometimes I'll have steel cut oatmeal with a bit of chopped dried bing cherries from Trader Joe's (which is about your days' carb count, but like I said, I don't follow it exactly--now that I've been on it for this long. I'm more in maintenance mode.) We will roast a chicken one night, have it with a vegetable. The next night with the left over chicken, we cook tacos. On our tacos: sour cream, avocado, salsa, tomatoes, chicken and cheese. My husband eats three, I eat two. We are very full. We have dark chocolate (72%) for dessert. The next night we will cook tri-tip, then tacos after that. (We do eat a lot of tacos, but we have a lot of tomatoes from the garden. In the winter, we'll be switching out those tacos for soup with left overs. (Our fave is tortilla soup, with chicken and veggies, then top it with sour cream, avocado, cheese.)
For lunch we eat a lot of Chinese food. We do like salads with lots of meat, avocado, cheese.
Essentially you learn to look at the food and know if you can eat it or not. Turkey sandwich with avocado lettuce and tomato? No. Wrap that sandwich in lettuce instead? You're good to go. In & Out burgers "protein style". Chipotle burrito bowls without the beans or rice. (Can you say salad?) but with all the trimmings, incl meat, cheese and guac and sour cream.
You learn very fast that all calories are not created equal. You learn that this is really a lifestyle change, not a diet. You learn what it's like not to be addicted to refined carbs (crackers, cookies, bread) and you no longer find yourself standing in front of the pantry, looking for something to eat even though you just ate (or you aren't really hungry). You get past Halloween, knowing that if you cheat and eat candy for the week before, and the week after, you can get right back on the wagon and lose or maintain your weight. (Yes, I stopped losing weight when I started eating the candy. But unlike before when not on this diet, I couldn't stop myself from eating more and more. Now I have one or two pieces and I'm good.) And now that Halloween is over and the candy (that I like) is gone, I'm going to attempt to lose that last ten pounds (that no one but me seems to notice). If I do, I'll update.
Update: 1-21-14. Over Thanksgiving and Christmas, we did not stick to the plan on a daily basis. (Turkey, stuffing, pumpkin pie!) We tended to bounce on and off, depending on the holiday and such. (Occasional desserts out, etc.) Normally, after this time of year, I've always gained back what I've lost, and then some. But because we've made this a lifestyle, it's easy to go back to the plan after indulging in holiday treats. I did gain almost two pounds over the course of Thanksgiving through New Year's, but I think part of this was because I hurt my heel and had to curtail my walking. Much better than in years past. Now that the holidays are over, my husband and I will be back on it in hopes of losing those last few pounds.
Update: 1-6-15. I felt it was important to note that each time my husband has gone off this diet (usually around a holiday or special event, where he does not want to miss out), his severe joint pain in both knees returned within 3 days. When he returned to the diet, it would take more than a week for the pain to subside. But it would stay gone (for the most part) as long as he stayed on the diet.
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The author in two short paragraphs outlines the pluses and minuses of the Atkins diet(extreme carb restriction), the Paleo diet(extreme carb restriction) , and 'low-glycemic' diets(eating food only with low glycemic index). He then proceeds to say this diet takes the positives without the negatives(high heart disease markers with extreme carb restriction or slow/ineffective loss with low glycemic index).
The plan is broken out into two options: Follow what the author calls the 1 Menu or follow the My Meal Planner. The 1 Menu is a fairly specific guideline with a few options to change it up. My Meal Planner menus provide 4 weeks of daily menu plans.
There is a big list of 'Freebies'- everything from chicken breast to egg whites to lots and lots of salad veggies, dill pickles, cheese and nuts. I think the kicker here is that you should refer to the 1 Menu or Meal Planner menus and construct your meal based on serving sizes suggested there. So, the fine print (or maybe the difference between losing 1-4 lbs per week) might come back to the old calories in vs. calories out.
It is a DIET book- I put emphasis on that because it does breeze over the importance of exercise. The main gist of the diet is summed up in the following sentence: "The way it works is simple: You have 100 Sugar Calories a day to choose from and you can use them anyway you like." BUT and it is a big BUT, he provides an altered definition of sugar. I hate to give away the punch line, though. Lets just say it lies somewhere between Atkins and Low-Glycemic.
I do like that the author provides some motivational stories and then "What to do when I finish week four". There is also a template to use with the food lists to count your 'losing' sugar calories(100) or 'maintaining' sugar calories. I enjoyed the author's sense of humor and the book is well-organized, concisely written and backed up with a fair amount of science.
I'll be updating here and the numbers of stars may go up or down as may the numbers on my scale. One expects a diet to be somewhat reasonable, but then one must also adhere to the diet somewhat reasonably. I'll be first in line when Magically Lose 10 Lbs pill becomes available.
Update #1: So, I started this diet on Tuesday and it is now Sunday and I just weighed myself and am down 5 lbs. That makes me a little concerned because in my experience, losing alot of weight right off means it'll come right back. I have been following the daily menus with a couple substitutions(I HATE hardboiled eggs). This diet is very stringent but I have to say, my cravings for anything sweet are down. After only a few days on this diet, while I am sure I can do it for a couple more weeks, especially if I am seeing results that motivate me(i.e. 5lbs later I am not in my 'fat jeans'- not in my 'skinny jeans' for a couple more weeks) not sure I can follow the maintenance plan. The plan feels very restrictive and as a wife and mother of two I have found it is not something I can incorporate into family meals(my husband swims for an hour or more a day on top of other exercise so needs a 3k-4k calorie diet)- I have to basically cook for myself. Even though the recipes are a bit sparse, I do like them alot. I think maintenance on this diet is going to be very difficult and at my age and all the diets I've gone through, my experience tells me that unless you become very OCD about eating only off the menu plans, this will be difficult to sustain. But, I still have a couple weeks and a few pounds to go.
As someone who is actually DOING the diet, I will say this- my exercise has actually been down because I hurt my knee a bit back and haven't been able to exercise, also, I am 5'10" so my weight variability can swing quite a bit but to really test this out I have been drinking tons of water- so much I feel kinda sloshy, but I still show my weight going down a little over 5 lbs.. I think this is a decent diet for someone like me who is trying to keep off a stubborn 10-20lbs BUT I absolutely cannot imagine sticking to this diet forever as a lifestyle change and I don't know if I could do it for months on end trying to lose 80 or 100 lbs... I can see it being helpful to kickstart a sustainable lifestyle change(as motivation and to help with self-esteem and a can-do attitude)- for example, my daughter is a touch overweight and is very self-conscious about it. She's always been very active(soccer, swim team, etc.)- but she now sometimes avoids exercise because she feels 'too fat' for it(she's absolutely gorgeous and this is totally unfounded imho). I remember times not wanting to go to the gym and be surrounded by a bunch of size 2 women- which I will never be- and exercise since I felt very self-conscious. This diet has the potential to kickstart a good program of weightloss and necessary exercise because you can see some real results right away.
Again, I like the motivational/acountability tools. It is alot harder for me to down that cheesecake if I know I have to write it down! I do feel more energetic but it is difficult to say at this point whether it is the diet, the water or the fact I haven't been able to exercise and want to(because of my knee injury). It is nice to have the carb cravings gone and I haven't noticed being hungry. I do know, for me, hunger seems closely tied with exercise- I was hungry all the time when I was running and training for the Nike womens' marathon (but then again, it is pretty intensive preparing for a marathon). I will say... if I lose another 5 lbs next week, I'm going to keep this diet around for when I see the scale starts going up. So far, I'm impressed with results but a touch of pragmatism- I lost 8 lbs the first week on Atkins, and promptly regained when I stopped eating Atkins. I do agree with other reviewers, this really is a low-carb diet. I have almost abnormally low cholesterol and blood pressure, so I don't worry as much about eating protein and fat but not sure I would want my husband who has high cholesterol and arterial disease history in his family to go on this diet, even though it generally points the user toward lower/good fat choices. Limiting carbs(and maybe this is a 'duh' for everyone but me, really does seem to be the key to breaking the craving-sugar eating cycle.
I planned to update sooner but, here I am. I lost about 16 lbs following this diet. I did find it is not practical in the long term- not for me. This is mainly due to the fact that I have 4 people in my household and everyone has different dietary requirements. One is a vegetarian and my husband likes to eat a zone-ish diet. Anyhow, I think this is a great diet for DIETING. I actually have had alot of success using the 8 Hour Diet as a lifestyle/maintenance template. It works with me and my body quite well, for some reason. I do come back to Cruise when I need to drop a few pounds or feel like I want to get my sugar down. I can tell when I've been eating too many refined carbs thanks to this diet- it has made me aware of how much more I crave sugar and junk when I have been eating too much of the white stuff. Ultimately, I think this is a good diet to have in your arsenal for losing weight, getting your blood sugar evened out or dealing with insulin resistance. I have since tried a couple of Paleo diets and, honestly, I WAY prefer this and find this much easier to live with while getting alot of the same benefits. It might seem extreme but it isn't, especially if you modify it for the long haul. Hope this helps! BTW- the 16lbs did not come back on. I did gain a couple lbs back because I was sick for a bit and went through some inactivity and stress-eating. I do come back to this to get myself back on track, so I did lose another 5 lbs later down the line from my initial go.
I will update again next week! Would love to hear results other reviewers are experiencing!
As others mentioned, the book boils down to this premise: You are limited to only 100 sugar calories per day. By sugar calories, he is referring to all carbs. That is 25 grams of non fibrous carbs since each gram of carbohydrate is 4 calories. Fruit and starchy vegetables count as part of the 25 grams of carbs. On this diet carbs = sugar.
On Atkins, you are supposed to eat a total of less than 20 grams of net carbs(carbs minus fiber) per day during the first phase. This is a refined version of Atkins.
Jorge tells us in addition to the 100 sugar calories we can also eat what he calls "Freebies." Freebies include proteins, non starchy vegetables, herbs, cheese, and nuts. We are told that we can eat as much of these in reasonable portions. Don't expect to eat 12 slices of bacon, 12 bun-less hamburgers, and bun-less hot dogs on this "diet."
Jorge gives us 4 weeks of Meal Plans. He lays out two options. One is essentially a menu for each day. The other is a menu planner. For each week, there is a shopping list.
On his menu, you will eat breakfast, a mid morning snack, lunch, an afternoon snack, dinner, and up to 2 glasses of red wine as a treat. It is still a calorie restricted and portion control diet, because you are not going to be eating more than 2000 calories. However, out of those only 100 can come from sugar. It doesn't seem like much food but a lot of the calories come from fat.
Throughout the book he will throw in an interview with one of his friends or a success story. While the actual diet might work if you stick to it, the problem I have with the book is the way it is presented. The presentation is poor and lacks clarity. He doesn't really explain how to factor in fiber when eating carbs. Instead, you have to look at his Freebies list. Unfortunately, this list doesn't list every food. For examples, carrots are not mentioned on his food list. It's also confusing. White corn is a Freebie but yellow corn is not.
When Jorge is marketing the book, we were led to believe we would be getting a book filled with recipes to make low carb versions of food we love including waffles, cakes, and muffins. Where are the low carb recipes using almond flour, coconut flour, or flax meal? Sadly, there are none besides Jorge's Skinny Muffin.
Perhaps Jorge is saving that information for his next book- "The 100: The 100 Missing Recipes".
This book just contains a meal plan. In the meal plan, he will give like 3 lines on how to prepare your meal like this:
meatballs with 2 tbsp of mayo, 2 tbsp of butter, topped with 2 slices of cheddar cheese, chopped onions, and 2 slices of bacon
(not actual meal in book)
Here is a brief look at what is covered in the book.
The 1st chapter is essentially the history of our modern day diet and what is wrong with it. You will trudge through page after page of the evolution of diet. There is nothing wrong with this if it were written for researchers, but as a dieter I think this long winded chapter that could be shortened to one page. It feels like it is just here to pad the book.
His conclusion is that not all calories are the same. He makes a case that sugar and a diet high in carbohydrates is what is keeping us fat.
The second chapter is about the science behind insulin and carbs in the body. Jorge uses research to explain how insulin effects the body. Again, this chapter is too long for the intended audience.
Chapter 3 boils down to telling us that we should not be looking at sugars on food labels. Instead, we should focus on total carbs. Jorge tells us all carbohydrates are treated like sugar inside the body. This is probably the biggest takeaway for dieters.
Chapter 4 is really where the diet begins. It is presented as a menu. You are going to have to cook things like chicken, grilled steak, scrambled eggs and Jorge's Skinny Muffin. It might work, but I don't like how it is presented. Like the rest of the book, the menus are repetitive and restrictive. It will take willpower to follow this for more than 4 weeks.
In Chapter 5, Jorge pitches his coaching program if you need further assistance.
Chapter 6 is about motivation. There are numerous quotes.
Chapter 7 talks about making the plan more accommodating to include up to 300 sugar calories per day or making allowance for more sugar calories on weekends.
Chapter 8 is a food list.
In Chapter 9, we are told that we don't have to exercise because it causes us to eat more.
The Appendix is more filler with comparisons of other diets and other useless information.
If you already bought Jorge's previous books or even looking to lose weight, be aware this is a very low carb diet. As someone who has eaten a very low carb diet before, even if you successfully complete the diet for 4 weeks, the weight will come right back once you reintroduce carbs. So unless you are prepared to eat no fruit and wheat for the rest of your life, this diet is not for you.
The First Day 5/27/13
Weight: 132 lbs
I originally bought this diet for my mom to try out because she loves cake, waffles, and pancakes. I was disappointed that the book was missing any of these recipes with alternative flours and as a result gave it a low score. Since there were no recipes, I found it is too restrictive for her so I am actually going to follow the diet for the next four weeks. The book is poorly presented but my review failed to mention whether the "diet" works. I couldn't answer this at the time of finishing the book. I am not really overweight but need to lose about 10 pounds to lose the stubborn fat around my belly. Currently, I weigh 132 pounds and am 5 foot 7 inches.
I am not a good cook so I will not be strictly following the menu plans, which really are only a guide. However, I will be counting my sugar calories , making sure they are less than 100 calories a day. I am not going to be eating any red meat or foods high in saturated fat since my family has a history of heart disease. I am not going to be eating seafood since I am allergic to most of it. I'll skip drinking wine as a treat. Here is what I will be eating: chicken, low saturated fat cheese, egg whites, almond milk, nuts, and non starchy vegetables.
Just writing about it makes me realize how restrictive the diet is. This "diet" will require willpower. It's hard to eat just meat and cheese for the rest of your life. LOL! The hardest part is going to be giving up fruit. The 100 calories of sugar is limited to 1 whole wheat bun or 1 medium fruit per day. There is no room for other starchy carbs on this diet. I will continue to exercise and eat breakfast. I am pretty sure following a restrictive diet like this is going to result in weight loss. After the first day, I already feel like I am going to binge. It's going to be a challenge, but I am going to take it one day at a time.
Week 1 Results 6/3/13
Weight: 129 lbs
I originally was disappointed with this book because I felt the promotion behind it was misleading. At the time, I didn't know whether the diet would work. After a week, I can say that if you can stick to it, it does work. I have lost 3 pounds after the first week. It is a very difficult diet and I think it is too extreme for most people. The only way I can't eat fruit is to pretend they were poisoned by witch from Snow White.LOL! The first day I thought it was impossible and I had to grit my teeth, It would have helped if I put a lock on the fridge and pantry. If I could pick one food that has helped me with this diet it would be egg white omelets. Also, be careful of eating too many nuts as I have read this could stunt your results.
Week 2 Results 6/9/13
Weight: 127 lbs
Only down 2 pounds this week. I have still followed the diet, sticking to under 100 sugar calories/day. It has gotten easier but I still miss fruit.
Week 3 Results 6/17/13
Weight: 128 lbs
Up one pound this week. I stuck to the 100 calories of sugar a day. However, I binged on nuts several days. Although the book says you can eat as much as you want, portion control seems to be important. Next week, I am going to try to follow the menu plan religiously.
Week 4 Final Results 6/25/13
Weight: 125 lbs
Down three pounds this week. I stuck to the meal plan. I am really happy with the results but still feel I have a little more weight around the belly to lose.
This book is a great follow up and adds more convincing evidence that sugar and carbs are major contributors to obesity and disease. Also the addition of "freebie" vegetables and simplification of the S/C formula makes it easier to follow without having to worry about the sugar calories in your huge artichoke, for example.
We've followed it on and off since then, and have succumbed to some sugar and carb spirals (which we attributed to major life stresses including injuries), but I could always count on losing 3 pounds by strictly following this plan for 3 days. We're back on it for good with a renewed vigor and after one week we've each lost about 8 pounds without feeling deprived. Even better is the great sleep and the insane energy that I have, and waking up excited about the day ahead wanting to spring out of bed. It takes at least a week for those benefits to kick in, in my experience, so do commit to following it for at least 14 days. It's absolutely worth ditching the carbs just to feel this great, believe me!
Here are a few tips: 1. Roast a ton of veggies and have them available to snack on when hunger strikes, they are sweet and satisfying and good for you. 2. Don't expect that indulging a sugar craving will end it, in my experience it only drives you into craving cycles that become harder and harder to break and if you're like me you won't feel so hot in the days following. 3. Jorge's "0 sugar calorie" almond bread recipe on YouTube is a game changer. It's super easy, delicious and makes for a satisfying snack or a mean grilled cheese. Line the pan with parchment so it doesn't stick. 4. Don't overdo the exercise, you may feel the urge to work out intensely several times a day, but I injured my shoulder this way and it completely derailed my progress. Being healthy is a marathon, not a sprint. 5. Throw out or give away all your non-approved food or put it in a box, seal it with lots of tape and decorate it with motivational phrases and drawings and put it somewhere where you won't see it. Not having it in your pantry can be the difference between failure and success when a craving strikes. 6. Remember that your success will be an inspiration to those around you. I never dreamed my parents (in their 60s) would follow our example, but sure enough they did and will probably enjoy many more years of good health because of it.