No Sugar, No Grains (NSNG) Diet

This is the simplest protocol that anyone can follow. For those that don't want the hassle of long food lists, recipes, complicated macronutrient ratios and a bunch of words that they don't understand anyway, then No Sugar, No Grains (NSNG) is the right protocol for you.

This protocol was founded by personal trainer and author of 'Fitness Confidential', Vinnie Tortorich. He has competed in multiple ultra-cycling events. Tortorich has a degree in Physical Education and has been a personal trainer, working with private clients, since the 1980's. When he was hired by Hollywood producers to help celebrities slim down for movie roles, he simply told them his secret - "Eat whatever you want, as long as it doesn't contain sugar or grains." That simple advice is how he kept Hollywood slim.

Tortorich always knew that sugar and grains had no place in a healthy lifestyle, but he didn't know the far reaching implications of this knowledge, until he was diagnosed with leukemia in 2007. He believes that his recovery and remission, from this cancer, is due in large part to his staunch abstinence of sugar and grains.

OVERVIEW:

• This is a carbohydrate restricted diet. Its focus is on two specific carbohydrates - sugar and grains.
• On this protocol you eliminate all sugar and grains from the diet. This includes all foods that contain these products.
• This diet is safe to follow for the entire month or for life.
• The goal of this diet is to lose weight, but the elimination of sugar and grains can also stabilize blood glucose, lower insulin levels and allow the body to burn fat as its primary fuel.

RULES:

• This diet has no macronutrient gram recommendations. The only thing you have to do is stop eating sugar and grains. 
• Go to your pantry/kitchen with a large garbage bag. Read the labels of every single item and throw out everything that contains sugar and/or grains.
• Throw out anything that is marked "low fat", "non-fat", "low calorie", "skim" and/or "lite".
• Throw out anything that is marked “diet” and/or contains any sugar alternative or artificial sweetener, including sugar alcohols.
• Throw out all protein bars, energy bars, health food bars, vegan bars, protein powders and energy gels.
• Throw out all sodas, diet sodas, fruit and vegetable juices, sports drinks, coconut water, chocolate milk and energy drinks.
• Eat only - All meat, all full fat dairy, all animal fats, all non-starchy vegetables, raw nuts, berries, nut butters, olive oil, coconut oil and avocado oil.
• Drink only - Water, unflavored soda/sparkling water, unsweetened coffee, unsweetened black or green tea, unsweetened herbal and fruit teas and broths (e.g., chicken, beef, etc.).
• Avoid - All alcohol for the first 30 days. Alcohol is allowed in moderation afterwards (e.g., 3 glasses of wine, twice a week). All whole food starches (e.g., tubers, squashes, roots) should be eliminated for the first 30 - 45 days.
• This diet encourages any exercise you wish to do.
• This diet does not track calories, as the premise is that the calories will track themselves by eating whole foods.
• This diet does not have a specific fasting protocol, but a 16 - 18 hour, daily fast is encouraged.

KEEP IN MIND:

• As with all carbohydrate restricted diets, keep electrolytes in mind and supplement accordingly. At least 5 grams of table salt, every day. A recommended electrolyte guide can be found here.
• If you are a type II diabetic, on medications, do not start this protocol without first discussing it with your healthcare professional, as combining this diet, alongside glucose lowering medications, can cause dangerously low blood glucose.

MORE INFORMATION:

Signup is free and you receive the protocols PDF and additional resources at the NSGN website.