The next two-plus weeks are going to require some changes in your life and on your plate, but they’re simple and incredibly effective. We asked Jorge Cruise, founder of the Cruise Control method, to break down how he’s helped hundreds of clients get to healthier weights and feel great about themselves. Now it’s your turn.
Before You Start
Our weight-loss plan is based on the concept of intermittent fasting, also known as time-restricted eating or interval eating. That means you eat and drink only within a specific window of time. Our plan calls for an eight-hour period of eating. Other types of intermittent fasting call for longer fasting times or entire days with very low calorie intake, but we worked with Jorge Cruise on the eight-hour plan because it’s a good way to be more mindful of your choices without feeling totally restricted—and he’s got clever ways to “cheat” your fast too, below.
Why 19 days?
It’s the perfect amount of time to learn a new way of eating—and see results. Intermittent fasting doesn’t work as well if you dip in and out of it every few days or take a break on the weekends: If you stick with it, your body will learn its new rhythm, and the 19 days will help you find meals you love and prove to yourself that you can do this.
Will you lose weight?
When 23 obese adults restricted their eating to between 10 a.m. and 6 p.m. for 12 weeks, they ate around 350 fewer calories per day compared with a control group, according to a recent Nutrition and Healthy Aging study. They also lost a few pounds and saw a drop in their systolic blood pressure (the top number).
Going for longish periods without eating seems to send the body into fat-burning mode and limit blood sugar spikes. “Those two factors combined mean you’re reducing the blood sugar highs and lows that make you hungrier,” says Courtney Peterson, Ph.D., assistant professor of nutrition at the University ofAlabama at Birmingham.Time-restricted eating also keeps your appetite in check by lowering levels of the hunger hormone ghrelin, she adds.
Is it healthy?
In general, for most people, intermittent fasting is safe and can even improve health and longevity. “What we know is that it seems to be beneficial for biomarkers of aging and even for extend-ing the life of our bodies’ repair systems,” says Michael Roizen, M.D., emeritus chief wellness officer at Cleveland Clinic. But if you have diabetes or take medication that changes your glucose level, downward shifts in blood sugar might not be safe for you. (Anyone should talk to a doctor before making health changes, but diabetics in particular should take note.)
Red Zone: This is when you don’t eat—for 16 hours, some of which you’ll spend asleep. Consume only water, coffee, or tea. Your body will be burning off fat, so you’ve got to give it a chance to do that work without interruption.
Your 19-Day Eating Plan
So, what are you going to eat for the next 19 days? There isn’t a magic meal or shake that’s going to do the work for you—but you can’t eat absolutely anything you want either. A day of cheesecake and french fries isn’t going to give you the nutrition you need, nor will it keep you satisfied when you’re in the Red Zone. Jorge says you don’t have to count calories, but follow these guidelines to make choices that are good for your body.
How to fill your plate
Every time you eat, think about building a varied plate of vibrant food that will really fill you up. Some of Jorge’s favorite go-tos are Greek salads, portobello mushroom pizzas, and cashew chicken with veggies. These recipes plus tons more from Cruise are featured here. But the basics are:
- 50% HEALTHY FATS as in olive oil, nuts, and avocado 30% carbs from veggies and whole grains
- 30% CARBS from veggies and whole grains
- 20% PROTEIN from chicken, eggs, salmon, and other lean, nutrient-dense foods
What to avoid
The usual baddies: sugar, overly processed carbs, and foods high in saturated fat. Maybe you’ve tried to cut these out before, but here’s why it’s going to be easier this time: You’ve got only eight hours to eat—why waste it on food that’s not going to give you energy? You do not want to be hungry two hours into the Red Zone! Use your Blue Zone time to fill up on yummy food that will work as hard for you as you are working to lose weight.How to “cheat” your fast
Jorge’s best secret to adopting his Cruise Control way of eating: Eat when you’re supposed to be fasting! Not just anything, of course, but a treat that’ll both taste good and be easily digested. Have a Cruise Control coffee (that’s coffee with a tablespoon each of cream and butter) or a chia smoothie made with water and a plant-based sweetener like stevia (Jorge loves flavored SweetLeaf drops).
5 great snacks
Crunchy, creamy, salty, sweet: Jorge has you covered between meals in the Blue Zone.- Frozen grapes
- Toasted chickpeas
- Macadamia nuts
- Avocado sprinkled with sea salt
- Strawberries and whipped cream
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