The crux of this weight-loss plan from creator and fitness pro Jorge Cruise involves eating every three hours including three main meals, two snacks and one small treat. You're given extensive food lists to help you create your own meals, and pages of recipes and suggestions for healthful snacks and healthy options at chain restaurants. Cruise promises that by watching not only what you eat, but when, you'll boost your metabolism, increase your energy levels and lose two pounds a week.
Jorge Cruise is the fitness guru who pioneered the 8 Minutes in the Morning workout program for weight loss. Though he's not a nutrition expert, Cruise speaks from his experience of being overweight. With his diet, Cruise advocates a strict timeline of when and what you should eat. Essentially, there are three rules you must follow: Eat breakfast within one hour of getting up, eat every three hours, and stop eating three hours before bed.
Why eat every three hours? Cruise claims that if you don't, you'll turn on your body's starvation protection mechanism (SPM). When that happens, your body conserves fat and burns muscle to help you survive, thus slowing your metabolism. By eating every three hours, you turn off your SPM and rev your metabolism. You also increase your energy levels, prevent binges and reduce the stress hormone cortisol, which Cruise says is linked to belly fat.
What's more, you don't have to exercise (it's optional), nor do you have to abandon your favorite foods for this diet to work. For instance, many of your top splurge foods are included in the list of snack options (i.e. a small candy bar, seven chocolate-covered almonds, or 15 to 20 potato chips).
While many nutrition experts do advocate eating every few hours to keep the metabolism ticking, there's no consensus about how many hours should pass between each meal so Cruise's three hours is somewhat arbitrary. (To his credit, though, he does say that if you're off by 15 minutes or so, that's okay.) Plus, snacking between meals -- you'll be eating about a 100-calorie snack between your main meals -- could be detrimental for some individuals, especially those who ignore his advice on portion sizes and overeat. The rigid eating schedule Cruise sets might also be impractical for some people, including individuals who work late and have to eat late or close to bedtime. On the flip side, though, it could help others who let hours pass between meals and then binge because they're so hungry. And although losing belly fat is certainly a desirable goal, there's no guarantee that any diet will shed belly fat first, especially if you're not exercising.
Is the diet healthy?
Yes. The diet provides a healthy mix of carbohydrates, protein and fat, plus vegetables or fruit at all three main meals. Of course, there are some inaccuracies with Cruise's claims, such as the idea that eating every three hours will help you lose belly fat first. But overall, this is a solid plan.
What do the experts say?
"The diet is sensible and balanced and contains a lot of practical information," says Elisa Zied, M.S., R.D., spokesperson for the American Dietetic Association and co-author of "Feed Your Family Right." Zied likes that Cruise educates individuals about portion sizes, discusses emotional eating, recommends healthy foods and keeps the calorie counting at acceptable levels. She notes, though, that the 1,450 calories most people will be eating, may be too low for some individuals. Also Zied points out that there's no hard evidence that eating every three hours will make you lose weight; nor is there proof that you'll lose belly fat first. Her biggest gripe? Cruise's philosophy on exercise, which is ironic considering his background as a fitness expert. "Exercising and eating better are equally important in any diet," she says. "If you want to lose weight and keep it off in the long run, you have to do both."
Who should consider the diet?
Individuals who seek structure from an eating plan. People who like to eat by the clock or who need reminders to eat may also benefit.
Bottom line
In a society filled with gimmicks, this diet is a refreshing option for people looking for a plan that emphasizes positive, healthy choices over extreme, radical ones. The basic premise of the diet is sound but our expert advises to strive to make physical activity part of your daily routine and not to stress if you can't eat every three hours all the time, or if you eat close to bedtime. If you stick with the principles of the diet and mind, this diet could be a winner for you.
Checklist
Cost: Affordable, although Cruise recommends supplements, which can add up.
Meals Provided: No.
Diet Duration: 28 days -- longer if you want to lose more weight.
Fitness Requirements: Optional. If you choose to exercise, Cruise encourages you to log 10,000 steps every day and do eight minutes of strength exercises twice a week.
Time Commitment: Moderate. You’ll have to plan for and schedule your meals and snacks, which could be a little time consuming. And if you do exercise, you’ll need to factor that into your week.
Eating Out: Yes
Alcohol: Yes but limited only to special occasions.
Vegetarian-Friendly: Yes. Vegetarian-friendly foods, like beans and soy milk, are included in the food options Cruise recommends.
Strict/Flexible Eating Plan: Flexible when it comes to what foods are allowed but strict with regards to when you can eat.
