The 100 Diet 

The 100 diet is a weight loss plan centered on grams of sugar instead of calories. The problem is when you consume sugar which also equals carbohydrates. Sugar and carbs cause the release of insulin. Insulin is a well known enemy of weight loss. When insulin is released it shuts off the process of fat burning which is ongoing in the absence of insulin. Insulin also turns on the enzymes that are responsible for storing fat. During insulin release there is glucose from the sugar and carbohydrates, insulin shuttles this glucose into fat cells for it to be made into fat.

Instead, with the 100 diet you’ll eat food that has protein, fat and vegetables which will keep your insulin levels low and your fat burning processes high throughout the day. When you eat like this you’ll also shut off your fat burning enzyme, prevent blood sugar from rising and there will be no signal for insulin to shuttle glucose into fat cells for fat production. 

Your cholesterol with the 100 diet

Your cholesterol is very important to your heart especially after age 50. After age 50 and with elevated cholesterol you’ll be at a significant risk for heart disease and heart attacks. You probably know that there are two types of cholesterol HDL (the good kind) and LDL (the bad kind). What’s interesting is there are two types of LDL, fluffy LDL and small and dense LDL. Fluffy LDL is not dangerous for your heart. Small dense LDL is bad and it can stick to the arterial walls making it quite hazardous. 

The release of insulin and the overconsumption of refined carbohydrates and sugar is what creates small, dense, dangerous LDL. When you eat in the presence of very low carbohydrates and you eat with fat and protein in the meal the kind of LDL you create is the fluffy harmless kind. In addition, eating with sugars and refined carbohydrates decreases your HDL formation and increases your triglyceride creation. 

The word diabetes written in bold red letters with a bunch of other health care words written nearby both sideways left and right

The Problem 

Americans have been urged to decrease saturated fat consumption since 1970. As a result the public has effectively reduced their saturated fat to this very day; however, during this time, obesity has more than doubled, diabetes has tripled and heart disease is still the country’s primary killer! Something has gone awry here. We made the saturated fat guidelines to improve the health of the country and the US has gone exactly in the opposite direction. 

Our society instead has replaced saturated fats with excessive amounts of refined sweeteners and carbohydrates. This over consumption is keeping insulin levels very high, resulting in insulin resistance, diabetes and heart disease. When insulin resistance takes place (typically insulin resistance is considered present in men with waists above 40 inches), it increases the production of triglycerides, lowers HDL (the good cholesterol) which then leads to increased blood pressure, little energy and fatigue. 

A red heart shaped like a valentines heart with a stethoscope  listening to it and a heart rhythm pattern in the background

The 100 Diet Basics 

The 100 diet is simple to follow. You won’t be counting calories because this isn’t a calorie restriction diet. Caloric restriction in several published papers has shown to be ineffective. For one instance, in a study at the University of Minnesota, researchers took 32 men and put them on a 1600 calorie a day caloric restriction. The men also had to walk 5 miles per day. At the end of the study the men lost on average of 15 pounds. As soon as the study officially ended and the men went back to an unrestricted eating schedule, their calorie intake shot up to 8000 calories a day. The men ended up weighing 5 percent heavier than before they started. Other published studies show similar results. 

The 100 is another story. It isn’t a low-carb diet or a low-fat diet. It is different. You’ll end up eating less carbohydrates because these contribute to sugar calories. You are allowed to eat a total of 100 sugar calories per day. This diet will help you lose up to 18 pounds in 2 weeks. After that 2 week period you can expect to lose 1 to 4 pounds each week. It’s important to know that sugar calories means all carbohydrates including starchy vegetables, breads, grains, cookies, crackers, donuts, honey, sugars, juices, sodas and so on. 

Calculating your daily sugar calories is easy. Simply take the total amount of carbohydrates in all your foods and multiply that by 4 calories per gram. If you had 20 carbs, multiple by 4 and that equals 80 sugar calories. That doesn’t allow for much carbohydrates per day does it? You may be wondering, what can I eat? If you’re ready to try the diet, get The 100 and you’ll be provided with 4 weeks of eating plans that keeps sugar calories extremely low throughout! For a sample day see the collapsable element below.

A stamp that reads low carb in bold red letters with a square stamped red outline
SAMPLE 1 Day Meal Plan


1 Skinny Muffin with butter, served with coffee with half-and-half (0 SUGAR CALORIES, not 353 Calories)


1 string cheese stick (0 SUGAR CALORIES, not 80 calories)


2 cups shredded Romaine lettuce tossed in 2 Tbsp. Caesar dressing and topped with 5 grilled shrimp, and 1 Tbsp grated Parmesan cheese (4 SUGAR CALORIES, not 224 Calories)


1 slice deli turkey and 1 slice American cheese (0 SUGAR CALORIES, not 101 Calories)


1 grilled flank steak, cut into strips, tossed with 2 cups spinach, 5 cherry tomatoes, and olive oil/red wine vinegar dressing (0 SUGAR CALORIES, not 306 Calories)


Up to 2 glasses red wine (29 SUGAR CALORIES, not 437 Calories)

TOTAL 33 SUGAR CALORIES, not 1501 calories

Exercise Recommendations 

You don’t need to exercise but it is known that exercise can have healthy benefits especially for your heart. 

Costs and Expenses

The 100 is available from Amazon for the price from $13.59 to $17.20 for a hardback book. 


The 100 diet is perfect for someone that is looking to lose weight without necessarily following a caloric restriction plan. The higher amount of fat and protein should keep you from eating excessive amounts of calories. The goal is to keep insulin from being secreted by keeping sugar calories well below 100 per day. Exercise is not necessary and believed to cause compensationwhich occurs when you eat excess calories equal to the amount that you burned during the exercise routine, a common phenomena. 

› The 100 Diet
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