Tiny and Full: Discover Why Only Eating a Vegan Breakfast Will Keep You Tiny and Full for Life

by Jorge Cruise

Be a vegan until lunch and lose up to 12 pounds per week!The vegan diet is more popular than ever, and people all over the world are touting its healthful benefits--longevity, energy, and even weight loss. For most of us, though, it's a lifestyle change just too hard to maintain. More important, it can be deficient in crucial nutrients for optimal wellness, such as vitamins A, D, K2, and B12.With Tiny and Full™, you only have to be a vegan until lunch to see the results of a plant-based diet. You'll discover that eating vegan at just one meal--breakfast--is better for you than if you ate vegan all day long.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 in only 12 weeks!Tiny and Full™ gives you a straightforward meal plan and an energetic fitness program, plus 50 fun and delicious recipes--from a Tropical Mango Blast and Berry Blaster Bowl to Gorgonzola Pear Pizza and even Chocolate Avocado Mousse Cupcakes.This book provides all the guidelines you need to transform your body and improve your life--starting now!

Genres: Cookbooks, Cooking, Food, Nonfiction, Health

383 pages, Kindle Edition

First published December 29, 2015

About the author

Jorge Cruise is a Mexican author, fitness trainer and proponent of intermittent fasting and low-carbohydrate dieting. He is the author of The Cruise Control Diet (2019) as well as books on The New York Times bestseller list: The 100 (2013), The Belly Fat Cure (2010), Body at Home (2009), The 12-Second Sequence (2009), The 3-Hour Diet (2006), and 8 Minutes in the Morning (2002).

Reviews

[Max · Rating 2 out of 5]

What's with the obsession for being tiny? I'm tall okay, I'll never be tiny. Load of bull.... :-D

[Bernadette · Rating 1 out of 5]

Not 100% vegan, only vegan breakfast recipe suggestions.
Inference is that vegan eating would not keep one full for an entire day, so meat dishes are recommended.
Also, deceptively touts vegan eating as being unable to meet nutritional needs, stating
"...it's a lifestyle change that is just too hard to maintain...it's missing crucial nutrients for optimal wellness." Really....
The science says otherwise.
I periodically do a catalog search of vegan books thru my local library online catalog, to check out, read, prep different dishes...what many foodies and cooks do.
This book has vegan in the subtitle, which is how it came up on my list, and into my home.
It is as if the writer is getting his word in on vegan popularity, cashing in on it as a fad, without exploring or understanding that vegan is about so much more than just food.
So while the vegan recipes looked good in pictures and on paper, I could not bring myself to prep any of them. The breakfast recipes include smoothies using plant based milks, and muffins using egg substitutes, and fruit - keeping it vegan; the entrees include some sort of animal product, animal based cheeses, milks, and meats.
Good exercise sequences, weight loss strategies/checklists/planners, and menu planning, though the daily menus include animal products in the post breakfast meals.
Not recommended.

[GONZA · Rating 4 out of 5]

I'm a "long time friend" with Jorge Cruise because is more than 5 or 6 years that I do my 8 minutes in the morning routine so I was happy to see there was his new book out and I wasn't disappointed. As an expert in eating disorders I was already aware of all the problems connected to a complete vegan nutrition style, but this idea, well explained, to eat began only for breakfast is really good and easy to stick to. There are of course a lot of explanations, the exercise to add and the recipes are fantastic!

Conosco da tempo Jorge Cruise perché é da qualche anno che seguo la sua "routine degli 8 minuti" e quindi sono stata contenta di poter leggere il suo nuovo libro in anteprima e non sono rimasta delusa. Come "esperta" di disturbi del comportamento alimentare ero giá al corrente di tutte le eventuali problematiche legato ad uno stile alimentare completamente vegano, ma questa idea, tra l'altro ben spiegata, di mangiare solo la colazione completamente vegana, mi sembra buona e piuttosto facile da seguire. Ci sono inoltre molte chiare spiegazioni, la routine di esercizi da aggiungere e le ricette con fantastiche foto!

THANKS TO NETGALLEY AND BENBELLA BOOKS FOR THE PREVIEW!

[Vicky Sluiter · Rating 4 out of 5]

I appreciate that author Jorge Cruise explained the science behind his new book. Breaking down why this works made a lot of sense to me. Discussing waist to hip ratios and the reason to chart your weight and inches losses sets you up for success. What’s really great is that he includes meal planners, menus, shopping lists, and recipes. While all this is flexible, it’s a great help if you’ve never tried eating this healthy.

[Jeanie · Rating 4 out of 5]

Positive reinforcement for being vegan.

[Carolyn Vandine West]

This is a great guide to losing weight. I have not worked on it yet, but have all the resources at my fingertips now. Wonderful diagrams and meal plans, side note does not view well on a phone lol.
I am starting on this plan in a few weeks when I get foods together
All the meal plans and detailed instructions are here

[Sarah Ross-Koves · Rating 5 out of 5]

I have received a complimentary copy of this book to review from BenBella Books.
The opinions here are 100% mine! This post contains affiliate links. Perfect timing for the holiday season and New Year's resolutions. Those were my first thoughts when I started Tiny and Full by Jorge Cruise, a leading celebrity fitness trainer and author. This book focuses on helping readers be tiny and full at the same time by creating a plan for readers to go vegan for breakfast. There are nutrient concerns when going completely vegan and Mr. Cruise not only explains those, but he addresses them in his meal plan.

Mr. Cruise presents his plan only after providing background and research to the why behind going vegan for breakfast. The numerous research studies cited provide reasoning for every reader to try his 12-week plan for a better you. He approaches the topic in an easy-to-relate-to format that provides readers with strategies to successfully change the way they approach food.

After creating a picture of what tiny is and how to be full, a detailed menu and exercise plan for the 12-week program is outlines. Not only are there pictures of how to do the exercises in the plan, but there are appetizing photos of the recipes included in the meal plan.
I learned about calorie density: different foods have more or less calories per ounce, so low density foods can help you feel full. This is a new approach to food for me, but my affinity for soup (often a low calorie dense food) makes this plan manageable. Pea protein powder is the other great discovery for me in this text.

There are so many recipes in this book that I can't wait to try:
-Tropical Mango Blast
-Sunrise Smoothie-Cocoa Banana Bowl-Coconut Chia Pudding-Chocolate Blueberry Muffins-Tomato Gazpacho Fresca-Roasted Zucchini Lasagna-Baked Cauliflower Casserole-Zucchini Pasta-Carbo Chocolate Bananas-Cocoa Bean Brownies

Finally, as an educator reviewer I see many benefits for this text in a secondary setting. With the Common ore non fiction text standards texts like this one need to become a more regular part of student learning. This text could be easily used in a psychology course, like my AP Psychology course, for the units on research, motivation and emotion, or self-improvement. In addition texts like this one need to become a regular part of health classes; students need healthy plans for nutrition, fitness, and weight-loss.

If you desire to be a healthier you, this is a text that can help you on your journey, by assisting you in making a lifestyle change. The research, menu plan, exercise regime, recipes, and support network are a combination that I am sure will make anyone who sticks with it successful. I am adding this plan to my after-the-holiday season calendar.

[JoJo Shanky · Rating 3 out of 5]

I thought this would be a breakfast recipes book, but it's a celebrity trainer advocating for old-fashioned calorie cutting and eating low caloric density foods. The breakfast recipes are shakes made with pea protein and a bunch of acai bowls. Not super original, but worth a library loan.

[Kym · Rating 3 out of 5]

A lovely book with nice pictures. The premise is listed in the title. I don't know about the ability of this plan to help one lose weight, but I appreciate the whole foods mentality of the diet. Vegetable-based protein powders are included in some recipes, but I don't love those. Most of the recipes look palatable enough.

[Sue · Rating 1 out of 5]

He spent a large part of this book apologizing for his previous anti-fruit stance. Which was completely illogical and should have been ignored. He repeatedly blames his former mentor a scientist researcher whom he was following during his 20 some-odd years of being a wellness guru to the stars and telling his clients and readers that fruit was a bad thing. Idiot.

[Chuck Knudsen · Rating 3 out of 5]

1:1 recipe to picture ratio, which is great. Diet plan pretty much just eating high volume low calorie foods that make you feel full which, hey, surprise surprise coincides pretty well with a vegan diet.

[KC · Rating 3 out of 5]

Nothing new much was covered with Mark Bittman's VB6

[Angela · Rating 4 out of 5]

It was really informative and I hope to incorporate some of these habits into my daily life