What is the No Sugar No Grain (NSNG) Nutrition Plan?
NSNG is a healthy eating plan (low/lower carb and high fat- LCHF) devised by Vinnie Tortorich. In short, you do not eat any sugars or grains. This is not a diet; it is a lifestyle.
“No sugar” means no added sugars in any form; honey, agave syrup, molasses, raw sugar, stevia, etc. Even fruit should be consumed rarely, and typically only berries. Sugars that naturally occur in vegetables and dairy are generally ok. Our bodies typically react to artificial sweeteners the same way they react to sugars, remove them from your diet as well. Over time, your taste buds will shift to appreciate the natural sweetness of whole foods.
“No grain” means no grains in any form: no wheat, corn, oats, rice, quinoa, none. You should not have beans or potatoes if weight loss is your goal. Sweet potatoes are ok, on occasion.
Good fats are your friend. Avoid reduced-fat dairy products. You want plain, full-fat yogurt and heavy cream. Whole milk and half-and-half have too much sugar if your goal is to lose weight, so avoid them until you’ve reached your goal weight, and then use them sparingly. Fat will prevent cravings and hunger pains. Hard, aged cheese is also ok, if you can tolerate dairy.
NSNG drinks include water, coffee, unsweetened tea, and sparkling water. No juice! You can add cinnamon, real vanilla, cocoa (above 85%) to your drinks. Green tea is fine. No alcohol at all is best, but, if you must, avoid wine, beer, or anything fermented. Distilled alcohol like scotch, bourbon, rum, vodka, or tequila are acceptable as long as they are not flavored. Avoid mixed drinks, as they often contain sugar or sweeteners.
What are the benefits of the NSNG Lifestyle?
This is a great plan for type-2 diabetics, pre-diabetics or people with insulin resistance. It will keep your blood glucose levels low and steady. By avoiding sugar and grain, you control insulin as well as your leptin and ghrelin (satiety and hunger) hormones. These tell your body when you are full and when you're hungry.
There are many positive effects from switching to NSNG. You'll sleep better. (Note: if you aren’t sleeping better, it may be a sign your magnesium levels are too low. Consider a supplement.) Your body composition will begin to change even if your weight doesn’t drop according to your scale. You will have more energy.
Many times, people will express concerns about cholesterol when they hear about the NSNG diet. Dietary cholesterol is not the problem. Inflammation and oxidation are the problem. Sugar causes inflammation, which predisposes your body to all kinds of ailments. Cholesterol is not a problem once you cut out sugar, grains and vegetable oils.
For more information or help getting started, contact Matt or Melissa Reed