Starting Nsng: A Guide To Kickstarting Your Diet

NSNG, or No Sugars No Grains, is a simple approach to metabolic health coined by fitness guru Vinnie Tortorich. NSNG is more of a guideline than a formal diet, aiming to eliminate processed sugars and grains to reduce excess weight gain, hormone imbalances, heart disease, cancer, neurodegenerative disorders, intestinal permeability, and chronic inflammation. The NSNG approach centres on nutrient-dense meats, fatty whole foods, and low-carb vegetables, with the potential to branch into other diets such as Paleo, Keto, or Carnivore. To start NSNG, one must cut out grains and sugars and focus on nutrient-dense whole foods, with many resources available online and through social media groups to support the transition.

Cut out processed sugars and grains

NSNG, or No Sugars No Grains, is a simple approach to improving one's metabolic health. It is not a formal diet, but rather a guideline or rule of thumb to direct people towards a low-carb lifestyle.

Cutting Out Processed Sugars

Cutting out processed sugars can be challenging due to the prevalence of sugar in many food products. However, there are several strategies you can employ to reduce your sugar intake:

• Shop in the fresh produce section of the grocery store and limit purchasing shelved items.
• Read nutrition labels and avoid products with added sugars. Look for the "added sugar" line on labels, and watch out for ingredients ending in "-ose", such as dextrose, fructose, glucose, and sucrose.
• Choose fresh fruits and vegetables over packaged, processed foods. For example, instead of a cookie, opt for a piece of fruit, a square of dark chocolate, or a handful of homemade trail mix.
• When cooking, replace sugar with extracts such as almond, vanilla, orange, or lemon. You can also use spices like ginger, allspice, cinnamon, or nutmeg to enhance sweetness.
• Eat a high-protein, low-carb breakfast to stay fuller longer and reduce sugar cravings.

Cutting Out Grains

Grains are a staple in many diets, but some people choose to avoid them due to allergies, intolerances, or a desire to improve their health. A grain-free diet eliminates all grains and grain-derived products, such as bread, pasta, crackers, and baked goods. Here are some tips for cutting out grains:

• Be mindful that grains include whole grains like brown rice and quinoa, as well as refined grains found in white bread, white pasta, pizza, doughnuts, and cookies.
• Avoid foods made from corn flour or containing corn syrup, as dried corn is considered a grain.
• Be aware that some people may choose to exclude ingredients derived from grains, such as rice syrup or high-fructose corn syrup.
• Understand that a grain-free diet can be restrictive and challenging to maintain in social situations, as it may limit your food options when dining out or at other people's homes.

Focus on nutrient-dense meats

NSNG, or No Sugars No Grains, is a simple approach to improving metabolic health. It involves cutting out processed sugars and grains and replacing them with fresh meat and vegetables.

When it comes to meat, it's important to focus on nutrient-dense options. Fatty red meat is a recommended food on the NSNG diet. This includes meats like steak, which is high in healthy fats and protein. Organ meats are also highly recommended as they are some of the most nutritious foods available. Organ meats such as beef liver are rich in vital nutrients like vitamin B12 and vitamin A retinol.

If you're going low-carb, it's important to increase your fat intake to avoid protein poisoning. This can be done by incorporating fatty meats and other sources of healthy fats like butter into your diet.

In addition to meat, the NSNG diet includes low-carb vegetables. Some people also choose to include fruit in their NSNG diet, though most fruits are high in sugar and are best avoided, especially when starting.

The NSNG approach is a good starting point for those looking to improve their health and eat more nutritiously. It is a simple way to cut out foods that contribute to excess weight gain, hormone imbalances, and other health issues.

Eat lots of fresh vegetables

NSNG, or No Sugars No Grains, is a simple approach to improving one's metabolic health. It involves cutting out processed sugars and grains, including whole grains like brown rice and quinoa, as well as grain-derived products like pasta, bread, and crackers.

While the NSNG approach does not distinguish between high- and low-carb vegetables, it is still important to eat lots of fresh vegetables as part of this diet. This is because the NSNG diet is a "carnivorous vegan" way of eating, meaning it involves lots of meat with fresh vegetables and some fruit.

It is recommended that you eat a variety of vegetables on the NSNG diet. For example, broccoli features in an NSNG recipe for ham, broccoli, and pimento cheese egg bake. You can also juice your greens and blend them into smoothies using a Ninja Blender.

However, it is important to be mindful of your carbohydrate intake, even when eating vegetables. Consuming more than 20-50 grams of carbohydrates in any form, including vegetables, will make it nearly impossible to adapt to a high-fat NSNG diet. Therefore, it is best to avoid high-carb vegetables like potatoes and sweet potatoes, and to be mindful of your intake of other starchy vegetables like corn and peas.

Preparing your vegetables in advance can help you stick to the NSNG diet. For example, you can wash your lettuce and store it in the fridge, making it easier to quickly add it to meals.

Avoid most fruits, especially at the beginning

NSNG, or No Sugars No Grains, is a simple approach to improving metabolic health and overall well-being. It is not a formal diet but rather a guideline or rule of thumb to point you in a low-carb direction. The NSNG approach involves cutting out all grains and processed sugars and replacing them with nutrient-dense whole foods. Fatty red meat and low-carb vegetables are recommended, along with some fruits.

While fruit is not entirely eliminated from the NSNG diet, it is generally recommended to avoid most fruits, especially at the beginning of the diet. This is because fruits tend to be high in sugar, and consuming more than 20-50 grams of carbohydrates, including those from fruits, will make it challenging to adapt to a high-fat NSNG diet. It takes the body between 15-60 days to adjust to a low-carb diet, and during this time, it is crucial to avoid triggering further sugar cravings.

When you eat carbohydrates, your body releases a hormone called ghrelin, which increases hunger cravings, similar to what happens during a sugar binge. Additionally, it takes time for your microbiome to rebalance when cutting out sugar. The sugar-loving yeasts and bacteria that have been fed for years by a high-carb diet will need to be starved to reduce their numbers.

Some fruits that are generally considered safe to consume on the NSNG diet are berries, apples, and citrus fruits, as long as they are eaten whole and not juiced. These fruits tend to have a lower glycemic index, which is crucial in managing weight loss on the NSNG diet.

It is important to note that NSNG is a highly customizable approach to eating, and some people may choose to include certain fruits in their diet while avoiding others. However, at the beginning of the NSNG journey, it is advisable to strictly limit fruit intake to help the body adjust to a low-carb, high-fat diet effectively.

Cook NSNG meals with an Instant Pot

The NSNG diet, or No Sugars No Grains diet, is a simple approach to improving one's metabolic health. It involves cutting out processed sugars and grains, including whole grains like brown rice and quinoa, as well as grain-derived products like pasta and bread. The NSNG diet focuses on nutrient-dense whole foods, fatty red meat, low-carb vegetables, eggs, butter, and steak.

Instant Pot Basics

The Instant Pot is a versatile appliance that combines a slow cooker, pressure cooker, and stovetop in one compact device. It's perfect for quick and easy weeknight meals, from cozy soups to healthy dinners.

Hearty Stuffed Peppers

You can make a delicious NSNG-friendly meal of stuffed peppers in your Instant Pot. Simply build a ground beef and cauliflower rice filling in the pot, then stuff it into large bell peppers. Pressure cook until tender, and finish with extra-sharp cheddar and chopped parsley for a tasty and filling meal.

Swedish Meatballs

The Instant Pot streamlines the classic Swedish meatball recipe by eliminating the need for chilling and resting the meatballs. Simply form and brown the subtly spiced meatballs, then pour in the broth, add pieces of beurre manié, and let the Instant Pot work its magic. After releasing the steam, stir in some heavy cream for a rich and creamy gravy.

Meaty Jambalaya

Create a restaurant-worthy meaty jambalaya in your Instant Pot by combining fatty red meat with low-carb vegetables. This New Orleans staple is a perfect NSNG-friendly dish that's both comforting and flavorful.

Vegetables and Herbs

When it comes to vegetables, it's best to keep them whole until it's time to prep and cook them. However, you can wash and store lettuce in a clean kitchen towel in the fridge ahead of time. Fresh herbs can also be washed and chopped ahead of time and stored in the fridge to add flavor to your NSNG meals.

Frequently asked questions