The 100 Method: evidence-based principles of a low-sugar diet by Jorge Cruise
Lena Bauer
2026-03-20
4 min. read
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According to nutritional guidelines, carbohydrates should constitute between half and as much as three-quarters of the total daily caloric intake, a proportion that varies based on an individual’s unique metabolic profile. While complex carbohydrates—found in whole-grain products, legumes, and unprocessed fruits—provide sustained energy release due to their gradual breakdown during digestion, simple carbohydrates (such as refined sugars or high-fructose corn syrup) trigger rapid spikes in blood glucose levels, potentially contributing to insulin dysregulation over time. Assuming an average daily dietary intake of approximately 2000 kilocalories, the optimal energetic contribution from carbohydrates should range from 1000 to 1500 kilocalories. However, fitness trainer and bestselling diet book author Jorge Cruise introduces a groundbreaking premise: the total caloric intake from carbohydrates must not exceed 100 kilocalories per day. What scientific rationale underpins this radical weight-loss approach? Is it advisable to adopt the "100 Method," and what long-term health implications might it entail?
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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