For years, celebrity trainer Jorge Cruise treated sugar calories as if they were all the same, regardless of the source. Fruit was not a part of his diet – nor did he recommend it as part of his diet plans.

Jorge Cruise

Jorge Cruise

“I told people for years to count only sugar calories. This was based on science of the hormone insulin, mostly done by Gary Taubes…my mentor for years. Gary’s work made me scared of fruit. (I) would never touch a banana for years. I no longer believe that. I was wrong,” Cruise admits.

“The mistake I made was to say that all sugar calories are equal. They are not. There are good sugars and bad sugars. The secondary misstep I took was following the advice of writers such as Taubes, who argued persuasively that it was carbohydrate calories that caused weight gain. The truth is that too many calories cause weight gain, whatever food components they come from.

Cruise added: “Mercola [Dr. Joseph Mercola] was wrong, too. He said the fructose in fruit spiked insulin. There is research to prove that eating fruit has nutritional benefits because of the fiber, etc. that do not impact your weight loss or health.”

Tiny and Full by Jorge CruiseAsked how and why he changed his mind, Cruise replied: “I recently was turned on to the work of Marion Nestle, the author of Why Calories Count. She dramatically changed my perspective on health and weight loss. I shifted my philosophy of ‘counting only sugar calories’ to now having an emphasis on ALL calories.

“I have discovered new research that has opened my eyes to how we look at food in relation to weight loss. I no longer think it’s about hormones and how they impact your body. I truly believe the work of Marion Nestle and others that when it comes to weight loss, it’s about calories only. Just a simple math equation. I no longer believe insulin impacts your ability to gain/lose weight. I still believe sugar (refined sugar) impacts your health, but NOT weight loss.”

Cruise says he still believes in the negative effects of sugar, but, he says, he now believes that weight loss strictly comes down to math. “Create a calorie deficit and you lose weight. The type of calories you eat of course will determine whether you are healthy or not, which is a big reason I focus on plant-based foods. However, Marion’s work showed me that all calories matter in the world of weight loss.”

So what is the secret to a trim healthy body?

Cruise’s answer is brief and to the point: “Wake up Vegan.”

Tiny and Full by Jorge Cruise

By “Wake up Vegan,” Cruise means starting off the day with a vegan breakfast. “By starting the day by eating the most powerful, healing, and cleansing foods, you’ll set the stage to have success all day long. By following vegan eating principles each and every morning, you’ll start your day off ahead of the game by nourishing your body with excellent sources of plant-based foods that are also naturally low in calorie density. That means that you can eat satisfying, full plates, bowls and cups of food that will lower your overall calories without you ever feeling hungry or deprived.

“Being a vegan in the morning is like giving yourself a daily detox. You’ll cleanse your body each morning, and then continue to eat a healthy balanced diet throughout the rest of the day. You really can optimize your health and happiness…by front-loading your morning with fruits and veggies.”

Cruise emphasizes that he does not advocate a totally vegan diet, which, he says, is a lifestyle change that is difficult to maintain for most people. “More important, it’s missing crucial nutrients for optimal wellness, such as vitamins A, D, K2, and B12.” He points out that many celebrities, including former president Bill Clinton and Beyoncé have tried the lifestyle and found it lacking.

He adds: “By including yummy foods with animal protein, such as Greek yogurt, white fish, chicken, and so much more, in your lunch and dinner, you will get a complete, balanced diet that leaves you satisfied on the least amount of calories necessary and gives you a tiny waist for life!”

Jorge cruise

As a celebrity fitness trainer for the past 15 years, Cruise prides himself on creating a formula that works for his clients, who are some of the busiest people in the world – and who need realistic plans that deliver results, quickly.

Among the celebrities who have followed Cruise’s diet plans are Jennifer Lopez, Lucy Liu, Kyle Richards, Eva Longoria and Steve Harvey.

In his new book, Tiny and Full: Discover Why Only Eating a Vegan Breakfast Will Keep You Tiny and Full for Life, Cruise explains his lifestyle plan, which and gives a straightforward meal plan, an energetic fitness program, as well as 50 recipes—from a Tropical Mango Blast and Berry Blaster Bowl to Gorgonzola Pear Pizza and even Chocolate Avocado Mousse Cupcakes.

Tiny and Full by Jorge Cruise

Jorge Cruise is a best-selling author of more than 20 books in 16 languages. He has been a contributor to The Steve Harvey Show, the Dr. Oz Show, Good Morning America, The Rachael Ray Show and many other television and print outlets.