The No Sugar No Grain (NSNG) diet is a dietary approach that focuses on eliminating refined sugars and grains from one's diet. The basic premise is to cut out all forms of added sugars (including natural sweeteners like honey and maple syrup) and all grains, whether they are whole or refined.
The NSNG diet is often promoted by advocates of low-carb or ketogenic diets, as it naturally restricts carbohydrate intake by cutting out these sources. By doing so, proponents claim that it can help with weight loss, improved energy levels, better blood sugar control, and various other health benefits.
Instead of sugars and grains, the NSNG diet typically encourages the consumption of whole foods such as meats, fish, eggs, vegetables, fruits (in moderation), nuts, seeds, and healthy fats like olive oil and avocados.
Here's a breakdown of foods typically allowed and avoided on the No Sugar No Grain (NSNG) diet:
Foods to Eat:
1. Proteins:
- Meat (beef, chicken, turkey, pork, lamb, etc.)
- Fish and seafood (salmon, tuna, shrimp, etc.)
- Eggs
- Plant-based proteins like tofu and tempeh (for those who include them)
2. Vegetables:
- Leafy greens (spinach, kale, lettuce, etc.)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.)
- Bell peppers
- Zucchini
- Tomatoes
- Onions
- Mushrooms
- Asparagus
- Cucumbers
- Avocados
3. Fruits:
- Berries (strawberries, blueberries, raspberries, etc.)
- Citrus fruits (lemons, limes, oranges)
- Apples
- Pears
- Cherries
- Limited quantities of other fruits (as they contain natural sugars)
4. Healthy Fats:
- Olive oil
- Avocado oil
- Coconut oil
- Nuts (almonds, walnuts, pecans, etc.)
- Seeds (flaxseeds, chia seeds, sunflower seeds, pumpkin seeds, etc.)
- Nut butters (peanut butter, almond butter, etc.)
- Avocados
5. Dairy (if tolerated):
- Full-fat yogurt (unsweetened)
- Cheese (in moderation)
- Butter
6. Beverages:
- Water
- Herbal tea (unsweetened)
- Coffee (black or with small amounts of cream if desired)
Foods to Avoid:
1. Sugars:
- Table sugar
- Brown sugar
- High-fructose corn syrup
- Honey
- Maple syrup
- Agave nectar
- Molasses
- Artificial sweeteners
2. Grains:
- Wheat
- Rice
- Corn
- Oats
- Barley
- Quinoa
- Millet
- Rye
- Bread
- Pasta
- Cereal
- Baked goods (cakes, cookies, pastries, etc.)
3. Processed Foods:
- Packaged snacks
- Chips
- Crackers
- Sugary beverages (soda, fruit juices, energy drinks)
- Fast food
- Pre-packaged meals
4. Starchy Vegetables:
- Potatoes
- Sweet potatoes
- Corn
- Peas
5. High-Sugar Fruits:
- Bananas
- Grapes
- Mangoes
- Pineapples
- Dried fruits
6. Alcoholic Beverages (in excess):
- Beer
- Sweet wines
- Cocktails with sugary mixers
Remember, individual tolerance and preferences may vary, so it's essential to tailor the diet to fit your specific needs and goals. Additionally, always consult with a healthcare professional or registered dietitian before making significant dietary changes.
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