This low-carb diet limits all sugar calories to 100 a day
By: Laura Jeffers, MEd, RD, LD
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
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.
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.
Here are a few examples of total carbohydrate grams in some healthy foods, translated into sugar calories:
As you can see, it won’t take much to put you over the daily limit of sugar calories!
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 just about 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 the weight off safely and gradually — 1 or 2 pounds a week. And you’ll have a much better chance of keeping it off.
Learn more about our editorial process.
Indulge your sweet tooth with these desserts, each with 7 grams of sugar or fewer
The short answer from a clinical nurse specialist
Sugar-free or not, you need to monitor your intake
This fitness plan can work as a realistic, holistic approach to a healthier you
It depends on factors like your age, activity level and if you want to maintain, lose or gain weight
The science on ACV isn’t very promising for weight loss or appetite suppression
Genetics, metabolism and hormonal fluctuations can all make weight loss more difficult
Losing belly fat can reduce your risk for chronic health conditions — try focusing on a diet high in lean protein, exercising regularly, reducing stress and getting quality ZZZs
Your metabolism may torch 1,300 to 2,000 calories daily with no activity
A gentle touch in all the right places may help drain your sinuses