Jeffrey Salazar
Celebrity trainer Jorge Cruise's Cruise Control Diet is a spin on the intermittent fasting trend. The diet is based on the idea that by lengthening the period of not eating, one can trigger weight loss and increased energy. The diet divides the day into two nutritional zones: a 16-hour burn zone of semi-fasting, and an 8-hour boost zone for eating. The diet also includes bumper foods that can be consumed in either zone to keep dieters satiated and burning fat. The diet also recommends eating two meals and two snacks between 11 a.m. and 7 p.m. each day, with a focus on real food, including protein, leafy greens, non-starchy vegetables, and some whole-grain carbs.
| Characteristics | Values |
|---|---|
| Goal | Lose 7 to 10 pounds per week |
| Diet Type | Intermittent Fasting |
| Fasting Window | 16 hours |
| Eating Window | 8 hours |
| Bumper Foods | Avocado oil, coconut oil, butter, heavy cream |
| Meals | Two meals and two snacks between 11 a.m. and 7 p.m. each day |
| Protein | 6 oz. (about two large eggs or a serving of fish or poultry) |
| Vegetables | At least 2 cups of dark leafy greens and unlimited non-starchy vegetables |
| Carbohydrates | Whole-grain bread or pasta in moderation |
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What You'll Learn
Intermittent fasting
The Cruise Control Diet, created by celebrity trainer Jorge Cruise, is a revolutionary master plan that simplifies this calendar-based approach to intermittent fasting. It divides every day into two nutritional zones: a 16-hour "burn zone" (semi-fasting) and an 8-hour "boost zone" (eating). The diet includes “bumper foods” that can be consumed in either zone to keep individuals satiated and burning fat throughout. These bumper foods include healthy fats like avocado oil, coconut oil, butter, and heavy cream, which can be consumed early in the morning or late at night to prevent hunger during the fasting period.
During the 8-hour boost zone, the diet recommends filling up on 6 oz of protein (about two large eggs or a serving of fish or poultry), at least 2 cups of dark leafy greens, and unlimited non-starchy vegetables. Whole-grain bread or pasta can be included in one meal, preferably dinner, as these carbs foster the production of sleep hormones. The diet also includes recipes for boost zone foods, such as Portobello Mini Pizzas, Zoodle Spaghetti & Meatballs, and Sheet Pan Salmon & Asparagus.
The Cruise Control Diet claims to help individuals lose 7 to 10 pounds per week, with one reviewer mentioning a weight loss of 35.5 pounds in a month. The diet is praised by several celebrities, including Tyra Banks, who commended it for making "weight loss simple and easy without feeling hungry."
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Eating healthy fats
The Cruise Control Diet is a spin on intermittent fasting, a popular diet trend. It involves eating in an 8-hour window and observing a 16-hour fasting window. The creator of the diet, celebrity trainer Jorge Cruise, claims that by "cheating" the fast with healthy fats, you won't feel hungry during the fasting period.
Cruise recommends eating healthy fats like avocado oil, coconut oil, butter, and heavy cream during the “bumper zones”, which are the periods early in the morning before your first meal or late at night after your last meal. For example, he suggests putting 2 tablespoons of butter or heavy cream in your morning coffee. He emphasizes that these fats should be pure and not trigger insulin, so your body still thinks you are fasting.
If you are transitioning from a low-fat, high-carb, or vegan diet, Cruise advises that you may experience some digestive discomfort at first. To ease this, he suggests taking a digestive enzyme containing fat-digesting lipase before consuming pure-fat snacks to aid in breaking down the fats.
In addition to healthy fats, the Cruise Control Diet also includes a variety of other nutritious foods. During the eating window, 30% of your diet can consist of healthy carbohydrates like whole-grain bread, pasta, cauliflower, or brown rice, and even a glass of wine in moderation. Protein makes up 20% of the diet, including sources such as chicken, chickpeas, and eggs. The diet also emphasizes filling up on dark leafy greens and unlimited non-starchy vegetables like asparagus and eggplant.
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Eating two meals and two snacks
The Cruise Control Diet is a spin on the intermittent fasting technique. It divides the day into two nutritional zones: a 16-hour "burn zone" (semi-fasting) and an 8-hour "boost zone" (eating). During the burn zone, you can consume “bumper foods” to stay satiated. These include healthy fats like avocado oil, coconut oil, butter, and heavy cream.
During the 8-hour boost zone, you can eat two meals and two snacks between 11 a.m. and 7 p.m. each day. The focus is on eating “real food” that keeps your metabolism active and minimizes fat storage. Each day, you should aim for:
- 6 oz. of protein (about two large eggs, or a serving of fish or poultry the size of two decks of cards)
- At least 2 cups of dark, leafy greens
- Unlimited non-starchy vegetables (like asparagus and eggplant)
- 30% healthy carbs, including whole-grain bread, pasta, cauliflower, or rice, and even a glass of wine, in moderation
- 20% protein, including chicken, chickpeas, and eggs
Cruise suggests eating carbs with dinner because they foster the production of sleep hormones.
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Eating 6 oz of protein
The diet is based on intermittent fasting, which is a popular trend that involves dividing the day into periods of eating and fasting. The body switches between two states: the fed state and the fasted state. In the fed state, the body burns some of the incoming food as fuel, but the excess is stored as fat. Lengthening the period of not eating can trigger weight loss and increased energy.
The Cruise Control Diet simplifies this method by dividing the day into two nutritional zones: a 16-hour "burn zone" (semi-fasting) and an 8-hour "boost zone" (eating). The diet includes "bumper foods" that can be consumed in either zone to keep you satiated and burning fat.
During the boost zone, in addition to 6 oz of protein, the diet recommends at least 2 cups of dark leafy greens and unlimited non-starchy vegetables. Whole-grain bread or pasta can be eaten at one meal, preferably dinner, as these carbs foster the production of sleep hormones.
To avoid hunger during the fasting period, creator Jorge Cruise recommends consuming healthy fats like avocado oil, coconut oil, butter, and heavy cream. These pure fats do not trigger insulin, so the body still thinks it is fasting, and can be consumed early in the morning or late at night.
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Drinking Cruise Control Coffee
The Cruise Control Diet is a revolutionary masterplan that simplifies your calendar and eliminates between-meal hunger. It is based on intermittent fasting, which is a scientifically proven but challenging-to-sustain day-on, day-off technique. The diet divides every day into two nutritional zones: a 16-hour "burn zone" (semi-fasting) and an 8-hour "boost zone" (eating).
The diet's creator, celebrity trainer Jorge Cruise, suggests that drinking coffee with healthy fats can be a great way to stay satiated during the fasting window. He calls this "Cruise Control Coffee". Here are some tips for drinking Cruise Control Coffee:
Choose the Right Coffee
Cruise recommends adding healthy fats to your coffee to make it more satisfying and to help you feel full for longer. He suggests using either his own Cruise Control Latte Creamer or a combination of MCT oil and grass-fed unsalted butter. Alternatively, coconut oil is another healthy fat option that can be blended into coffee for a creamy and delicious treat.
Avoid Sugar
When preparing your Cruise Control Coffee, it is important to avoid adding sugar. Sugar can interfere with the benefits of intermittent fasting by triggering insulin production, which can lead to weight gain. Instead, opt for natural sweeteners like monk fruit if you need to sweeten your coffee.
Timing is Key
The timing of your Cruise Control Coffee consumption is important. Cruise suggests drinking it during the “bumper zones," which are the transition periods between the fasting and eating windows. This means early in the morning before your first meal or late at night after your last meal. This can help you stay full and satisfied during the fasting period.
Listen to Your Body
While Cruise Control Coffee can be a helpful tool, it is important to listen to your body and adjust as needed. If you experience any discomfort or tummy troubles, consider adding a digestive enzyme with fat-digesting lipase to help your body break down the fats more easily.
Combine with Healthy Meals
Finally, remember that Cruise Control Coffee is just one part of the diet. Be sure to combine it with healthy meals during your "boost zone." Fill up on lean protein, dark leafy greens, and non-starchy vegetables. Whole grains, such as whole-grain bread or pasta, can also be included in moderation, preferably with your dinner to promote the production of sleep hormones.
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Frequently asked questions
The Cruise Control Diet is a diet plan created by celebrity trainer and fitness expert Jorge Cruise, which is based on intermittent fasting. The diet involves eating during an 8-hour "boost zone" and semi-fasting for 16 hours during the "burn zone".
During the 16-hour "burn zone", you can consume “bumper foods” which are high-fat, no-sugar foods that can be eaten around the clock to keep you satiated and burning fat. These include healthy fats like avocado oil, coconut oil, butter, and heavy cream.
During the 8-hour "boost zone", you can eat two meals and two snacks. Each meal should consist of 30% healthy carbs, 20% protein, and unlimited non-starchy vegetables. Some examples of foods you can eat during this time include whole-grain bread, pasta, chicken, chickpeas, eggs, and dark leafy greens.
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