Das 100er-Prinzip: wissenschaftlich fundierte Regeln der zuckerarmen Ernährung nach Jorge Cruise
Lena Bauer
2026-03-20
4 Min. Lesezeit
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Laut ernährungsphysiologischen Richtlinien sollten Kohlenhydrate zwischen der Hälfte und bis zu drei Vierteln des täglichen Gesamtenergiebedarfs decken, was von den individuellen metabolischen Voraussetzungen des Körpers abhängt. Während komplexe Kohlenhydrate – wie sie in Vollkornprodukten, Hülsenfrüchten oder unverarbeitetem Obst vorkommen – durch ihre schrittweise Verdauung eine nachhaltige Energieversorgung gewährleisten, führen einfache Kohlenhydrate (z. B. raffinierter Zucker oder Glukose-Fruktose-Sirup) zu einem abrupten Anstieg des Blutzuckerspiegels, was langfristig zu Insulinresistenz beitragen kann. Bei einer angenommenen täglichen Kalorienzufuhr von etwa 2000 Kilokalorien sollte der energetische Anteil der Kohlenhydrate idealerweise zwischen 1000 und 1500 Kilokalorien liegen. Der Fitness-Trainer und Autor erfolgreicher Diät-Ratgeber, Jorge Cruise, stellt jedoch ein radikales Konzept vor, bei dem die gesamte Energiezufuhr aus Kohlenhydraten 100 Kilokalorien pro Tag nicht überschreiten darf. Welche wissenschaftlichen Argumente liegen dieser drastischen Abnehmstrategie zugrunde? Lohnt es sich, die "100er-Methode" auszuprobieren, und welche langfristigen Auswirkungen könnte sie auf die Gesundheit haben?
The method of 100 Jorge Cruise
Jorge Cruise is a well-known American fitness trainer. His goal is to help people who are dissatisfied with their own body shape achieve their dream figure. The combination of diet and training plan is to be simple and non-exhaustive for his subjects. Method 100 is a revolutionary new diet miracle developed by Jorge Cruise. The modern diet consists solely of counting calories consumed in the form of sugar. As the name implies, the amount of energy delivered per day from carbohydrates cannot exceed 100 kcal. In practice, this means consuming at least 25 calories per day. According to the author's diets, extra calories in the body can be extracted from the body.
The method of 100 rules
From a dietary point of view, the 100 diet can be classified as a low-carb diet mentioned earlier by Atkins, the author of the high-fat diet. The rules of the 100 method are therefore similar but not identical to those of the diet described by the mentioned Atkins. The diet should be based on protein products, high-quality vegetable or animal fats and vegetables. A drastic restriction on all carbohydrate-providing products, both simple and complex. Calories should be counted only on sugars whose intake cannot exceed 100 calories per day. Knowing that 1g of carbon dioxide provides 4 calories, organisms should therefore not be allowed to consume the maximum amount of calories produced.
The method 100 products
Method 100 assumes the consumption of protein products in the form of white meat, eggs, seafood, fish and fatty products in various vegetable oils, olive oils and butter. The strictly restricted diet includes both simple and complex carbohydrates. Do not consume pasta, pasta, cereals, flour, baked goods, cakes, cookies, bakery products, sweets, chocolate, fresh fruits and dried goods, meats, cabbage, beans, sugar, jams, confectionery, dessert products.
The method of 100 effects
And the author himself encourages us to start losing weight using a method developed according to his principles with the slogan that you lose as much as 9 kg in 2 weeks. I think this is highly overestimated. Losing 9 kg over 14 days, so 4.5 kg over 7 days may prove impossible. Why? To lose 1 kg of fat, you need to burn 7,000 kcal. Assuming that your body's total energy needs will be 2,000 kcal.. Limiting energy by 500 kcal per day and producing this value by 7 days, you can multiply the amount of calories per week in your body by 3500 kcal, and at the same time lose 0.5 kg of body weight.
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