100 Calorie Diet

By Mizpah Matus B.Hlth.Sc(Hons)

The 100 Calorie Diet is the creation of sisters, Tammy and Susie Trimble, who lost over 100 pounds following their diet plan.

They claim that keeping track of calories in 100 calorie units is the easiest and best way to lose weight.

100 Calorie Diet Basics


100-calorie-dietThe authors state that you don’t have to eat low carb or low fat to lose weight. On their plan you can eat your regular everyday foods and still achieve success so long as you account for the calories. Foods are measured in 100 calorie portions and tools are provided to assist dieters in this task.

The basic concept is to continue eating the same foods as usual, but to become aware of serving sizes. The authors claim that this will increase your success of sticking with the plan because you will be able to eat the foods you actually enjoy.

A great emphasis is placed on overcoming the diet mentality and just concentrating on what you will be eating today. There is no need to worry that you are missing out on foods like bread, chocolate or pizza because on the 100 calorie diet you can have these foods every day if you like.

Deprivation is damaging on a psychological level, the authors state, and it also slows down the metabolism, but they also warn dieters not to let their ‘fat monster’ trick them into bingeing on unhealthy foods and sabotaging weight loss.

Women are permitted a calorie intake of 1500 and men 2000 calories daily. Dieters are advised to spend their calories wisely, to only eat high quality foods and not to waste calories on foods that don’t taste good.

An important aspect of the program is planning and dieters are advised to write down what they are going to eat each day in advance. The 100 Calorie Diet also includes questionnaires to help dieters identify obstacles to successful weight loss such as emotional issues and poor stress coping abilities.

Recommended Foods

Dieters are encouraged to select a well balanced diet. Whenever feeling hungry ‘free foods’ are permitted in unlimited amounts. These foods can also be added to meals if desired.

‘Free foods’ include: bell pepper, broccoli, butternut squash, cabbage, carrots, cucumber, green beans, lettuce, mushrooms, snow peas, tomato, zucchini, alfalfa sprouts, balsamic vinegar, bouillon, capers, carob, cocoa, pickles, hot sauce, salsa, diet soda, soy sauce, splenda and V8 juice.

Low Calorie Snacks at Work

Sample Diet Plan

Breakfast

1 cup corn flakes
1 cup skim milk
1 cup orange juice
1 tablespoon honey
Herbal tea

Morning Snack

1 cup baby carrots
1 Tablespoon ranch dip

Lunch

3 oz turkey
1 oz Swiss cheese
3 slices whole wheat bread
1 tablespoon mayo
Lettuce, tomato, onion and pickles

Afternoon Snack

1 cup plain yogurt
1 banana

Dinner

3 oz baked tilapia
1 cup pasta
2 cups mixed green salad
1 tablespoon olive oil
Lemon and vinegar

Look here for other low calorie meal ideas.

Exercise Recommendations

Dieters are encouraged to find an activity that is enjoyable. Recommended exercises include walking, swimming, dance, hiking and team sports.

30 minutes of aerobic exercise is recommended on most days of the week.

Costs and Expenses

The 100 Calorie Diet is available as an e-Book for $39.98. The package includes a general calorie counter, a restaurant and fast food calorie counter, a cookbook and a food journal.

Pros

  • Includes a calorie counter with a comprehensive listing of common foods as well as fast food and restaurant items.
  • Increases awareness of the calorie content of foods.
  • Highlights the excessive calorie content of many fast food meals.
  • Dieters do not need to give up favorite foods.
  • Encourages gradual weight loss within healthy limits.
  • Food journaling is associated with a greater chance of successful weight loss.
  • Alcohol is allowed.
  • Includes recipes with their calorie count provided.
  • Includes tips for weight loss maintenance.

Cons

  • Calorie restricted diets usually result in rebound weight gain when normal eating is resumed.
  • Calorie intakes may be too low for physically active dieters.
  • Does not encourage significant improvements in dietary intake.
  • Requires calorie counting.
  • Dieters must plan their food for the day in advance.
  • Encourages the intake of diet soda and artificial sweeteners.

Easy Calorie Counting but Not Unique

The 100 Calorie Diet is a basic calorie counting approach to weight loss.

It does include some useful tools, quizzes and tips to assist with losing weight, however in terms of the diet plan it does not have anything particularly new or unique to offer.

100 Calorie Diet
Click Here to try
By Mizpah Matus B.Hlth.Sc(Hons)
  • thisisgonnawork

    Im 30 when i graduated i weighed 130#s. I thought i was fat. Yea right is wht i think about that now after marriage and 4 children and constantly fighting so hard to loose weight only to loos a little gain it back over and over again. And i lost it he hard way lots of working out and limited meals. I dicided to try something thats been done. I started buying a subway every morning cutting it into 12 peices and eatting a peice every hour. Iv been doing it for almost two weeks taking off on sat. And iv lost 6#s already. Im 5’5 and weight 224 now started at 230. Im so happy something is finally working . I thought i would never get it off. Iv never lost this much weight in this amount of time ever in my life. So happy

    • Olivia

      what do you get from subway?

    • Joanna

      I’m going to give this a try,

  • shelley

    Help! I need 2 lose weight quickly,as my back condition is getting worse.I am fed up of trying diet after diet n getting tiny results.what can I try,I’m so desperate!!!

    • Krobse

      The human head weighs roughly 8 pounds…

    • Maxine

      slimming world! Encourages healthy eating, unlimited amounts of food, no counting, little measuring ( milk/cereals ) and it’s something for all the family too! Never hungry!
      I am a big eater and I had never been bigger than a size 12 until I hit my 30′s and then the pounds started to pile on. Slimming World was introduced to me when I mentioned to a friend that I needed to lose weight after trying on a size 18 dress. Having never dieted before I did not know what to do! I joined SW and 13 weeks later I was 2 stone lighter! if you enjoy your meat and veg as much as I do SW is a great healthy eating plan. If you’re not a veggie lover, and don’t eat a great deal I think WeightWatchers is another good eating plan! My daughter liked WW because of the ready meals available as she worked full time.
      Each to their own, but I would recommend these plans!

  • Macey

    Kala, how much weight have you lost in an amount of time?

  • kala

    i restrict food and eat very low calories sometimes even less than 100 calories a day and i have lost lots of weight and nope dont gain it back

    • sandy

      Kala, How do you live on 100 calories a day? Umm isn’t 100 calories like 2 cups of carrots? 1 cup of carrots is like 40 calories

      I am on a 600 calorie a day diet. I basically eat 100 calories 6 times a day. that is every 2.5 hours.

      I usually have a 1-2 cups of vegetables per meal and that is like 100 calories depending on the vegetable. You are crazy if u are living on 1-2 cups of vegetables ONLY per day.

      I’ve lost about 15lbs so far. first week i lost 8.8lbs. 2nd week 6.5lbs. On my 3rd week now.

      • sandy

        ohh if iam super hungry than i would eat every 2 hours instead of 2.5 but each meal is 100 calories.

    • ted

      @Kala, That doesn’t sound like a healthy way to lose weight. You are setting yourself up for an eating disorder hun.

  • Kara

    Losing weight is all about calories. I was around 150 lbs once. I lost about 20 lbs doing the traditional grapefruit diet. I maintained that weight for over a year. I then decided I want to lose weight when I weighed 130 lbs ( I am 5’4″ tall). I went on a diet that I controlled myself. Eat anything but under 1000 cal a day. After a month of doing this plus combined with exercise (at least 30 mins a day) I lost 15 lbs in a month. After the first 15 lbs I would have one free day a week (usually saturday) and yes I would eat a crazy amount of food and drink alcohol. After 2 months I weighed 95 lbs. Some say is not healthy, well I didn’t/don’t care about that. That is how I done it. I am not saying it wasn’t hard at times or my weight didn’t go up some over time. From anywhere to 105-115, but if I wanted to reduce it I just follow the same plan. Personally, I am tired of people saying “unhealthy” there is hardly a celebrity or a woman considered hot or beautiful in American society that is not at least 20 lbs below ideal weight. For 5’4″ ideal is 120 I weigh 95-115. That works for me. I suggest buying frozen foods and such so you can monitor your calories easier. It works for me plus having a day off makes is a HUGE motivator!!
    Good Luck to all!
    Kara

  • Sandra

    What is average weight loss in a week? I need to lose weight. If feels hopeless and depressing.

    • Krobse

      Healthy, sustainable weight loss is 1-2 pounds a week.

  • dan

    cmon people…has anyone ever kept weight off following low-cal? absolutely not…get rid of the sugar, starch, and grains…eat like your ancestors did, before the processed foods destroyed the health of millions

  • Somepoorbugger

    I’m 13 and i really need to diet. Being 12 and a half stone doesn’t get u friends, not boyfriends for that matter either. I need a diet that just “points” me in the right direction :)

    • Nayabuggs

      I’m 10 and I’m in the 100s and I get picked on so I really know what u feel we need help we need to come free i know one girl her name was Emily and she got picked on and it was so horrible shemoved schools she came to school with shape ups and pepole picked on her and I don’t wanna be that person that’s my I’m in my sixstys now and putting forth effort in working out…! U try and see what will happen

  • Hajan

    I need to reduce 15kg in 2 week time ? please let me know there have any way to reduce 15 kg by 2 week plan?

  • DIANNE

    I THINK THE DIET WILL WORK ,IF U GET OFF THE DIET U CAN ALWAYS TRY AND EAT SMALL MEAL TO MAINTAIN . FOR SURE IAM GOING DO THE DIET, AND BUT GOOD LUCK TO EVERONE

  • tim

    The old Weight Watchers figured points based on 50 calories per point then minor adjustments for fat and fiber. So this is substantial different how? Oh! No support system! No encouragement of exercise. No establishing new habits (hence the rebound upon return to old eating, duh)

  • Jenna

    I went on this one for a month or so last year and I did pretty well. Of course, I stopped when I went on vacation, and while I was gone I didn’t keep up.

    I think I’ll try it again and try to keep up with myself this time!

  • anwar

    im getting married nxt month and i really need 2 lose weight!! at least 24 pounds!! does this diet help?

  • Hortense

    Oh, come on…any dietician will tell you that eating 6 small meals instead of 3 large ones burns calories more efficiently…as long as you get enough calories, drink enough water, eat the right (nutritious) foods, you should lose weight on this diet…maybe not 5 pounds in the first week, like those high protein diets, but this diet is much safer and can be stayed on as long as you like..

  • Taras

    I can’t tell if this is a good or bad diet…

  • deserae

    I THINK THIS IS A VERY GOOD DIET FOR PEOPLE THAT IS TRYING TO LOSE WEIGHT…!!!

  • Sarrah

    for how long we should go on with this diet.?

    • ted

      I think the point of the 100 Calorie diet is to teach you how to adjust your portion sizes for the long term not just for a specified period of time.

  • dure

    please let me know if anyone lost weight while on this plan? if yes than how much in how many days thx

  • Simona

    Did you lose weight Lindsey? I’m thinking of trying this diet but I’m worried I’ll put on more weight if I just eat somehthing different on one day. What do you think of the diet? Let me know please. Thanks.

  • Thick and lovely:)

    I found this diet while trying the three day diet but I would love to try this diet and I think I will!

  • Shu

    How have you been on this diet Lindsey?

  • Lindsey

    I have officially started this diet today. Lets see….

  • tasha

    Really interesting i will do this in between the 3 day diet excellent

  • shazza

    Hi so basically you have a 100 cals every hour witht this diet?

    • ted

      No, women have 15, 100 calorie portions divided into three meals and a couple snacks. Guys have 20, 100 calorie portions.

  • Marcella

    I have eaten 100 calories 12 times a day, starting at 7 A.M. and ending at 6 P.M. I have lost 18 pounds in the months of July and August. It is very easy and it is really great because you don’t get hungry. I look forward to eating every hour and it also keeps my GERD from occurring. I have energy all day long and am never tired. I am a 57 year old female who is slightly active. I have gone from a tight size 14 to a nice size 10. I have even bought size 8ts. I hope to lose another 19 pounds and then eat 14-15 times a day at 100 Calories per hour to maintain. I hope never to have to Yo-Yo again. My goal is 130 pounds. I am 149 at the present and began at 167 pounds. I am married and always fix my husband a nice supper, but eat my 100 calories while he eats and enjoy watching him eat. I find that I have more time to converse with him over supper, when I am free from eating so much. It is really surprising how this plan satisfies!!!

  • LaTonya

    I do not eat eggs/peanuts/peanut butter. Can you recommend a substitute so i can get the protein i need in this diet

    • ted

      Latonya, there are a lot of protein choices. quinoa, tofu, hummus, beans, other types of nuts, yogurt, whey protein powder etc. plus of course lean poultry, beef, and fish if you eat meat.

  • Mary

    To the Mary who needs to lose weight but doesn’t eat much. Several years ago I used an online diet plan. I ate everything it recommended for each meal each day. I lost weight. My roommate, who was also dieting, ate much less and could not lose weight. What this told me is that the body needs a balanced diet. Grabbing a yogurt is good, but it isn’t enough. Pick a good balanced diet and eat everything – you WILL lose weight.

  • nicola

    do u have to have that fish? is there any other type? please ansswer!:) thanks:)

    • ted

      No, you can exchange fish for any form of lean protein.

  • mia

    looks like a good way to learn portion control

  • Mary

    I am wondering if I should try this diet, my problem is I am over weight but dont eat much, more eat the wrong things…. I dont have a huge appetite, a yoghurt satisfys me when hungry!! Does anyone else have this problem??

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