No Sugar No Grain Diet Recipes

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Low Glycemic Index Fruits

Crustless Mini Quiches Recipe | No Sugar, No Flour Diet

No Sugar Diet Food List Low Glycemic Index Fruits

Fruits are vitamin and fructose dense. While some come with high amounts of sugar, others are fiber-dense.

During the no-sugar diet, you can either eliminate or eat them moderately. Low glycemic fruits are ideal for a sugar-free diet. These include:

  • Apples
  • Nectarines

No Sugar No Grains #nsng Faq

These grain free bread recipes are some of the best you can find for fluffy and flavorful wheat free bread. Simple oven roast beef yummly. See more ideas about recipes, food, healthy recipes. No grain no sugar breakfast recipes 1,010 recipes. Continue cooking for the remaining 30 minutes. No grain no sugar diet recipes.

There is some practical information for those who have never done so on how to choose a personal trainer, what to watch out for when choosing a fitness center and some minimal exercise information. There was relatively little information on the NSNG diet or exercise that couldn’t be boiled down to “lift weights and don’t eat grains or sugar.”

In Vinnies book, I learned his NSNGor no sugar, no grains catch phrase for the first time. Since I had been trying to get healthy and lose weight by eating low-calorie, low-fat foods, I was pretty much ONLY eating sugars and grains at the time. So this idea of his came as a real shock to me!

Highly processed foods are high in salts, sugars, oils, and grains. Sugars and grains, in particular, are two key ingredients that are simply bad because of 1) how they are combined in many foods and 2) how prevalent they are in the overall food supply. Vinnie Tortorich, trainer to the stars, promotes a No Sugar, No Grains approach to eating.

Beef Taco Skillet Recipe

An easy gluten free dinner recipe for your next taco night! Beef Taco Casserole has all the makings of classic tacos baked into a one dish meal. With Mexican spices, juicy ground beef and cheese this mouthwatering dish is a family favorite. Could you eat tacos for every meal? Give our Instant Pot Taco Chili

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Added Vs Natural Sugars

Before we dive in, lets just be clear. In this roundup, when we say no sugar added, were talking about ditching the processed stuff: cane sugar, maltose, sucrose, high fructose corn syrup, molasses, and other sneaky names hidden on common food labels.

But, we are keeping in natural sweeteners like dates, 100 percent pure maple syrup, and the sugars in fruits and vegetables .

Even though these natural sources are lower on the glycemic index , they are still sugar to the body, so its best to eat all sweets in moderation. Capish? Capish.

Caramel in a no-sugar-added recipe? Dates make it possible!

Six pieces of natures candy, processed with vanilla and water, are all it takes to make an all-natural gooey caramel sauce to swirl on top of a warm bowl of oats and chunky apples.

With cinnamon, cloves, and nutmeg in here, who really needs added sugar? The spices take this recipe from plain old pumpkin oats to a warm, flavor-packed bowl of comfort.

Unlike store-bought granolas that appear healthy but are complete hidden sugar bombs, this one is the real deal.

Rolled oats, nuts, and seeds lend some serious staying power, but if you absolutely need some sweetness, a bit of fresh or dried fruit is the perfect addition.

You dont need to worry about any hidden sugars in your oatmeal when youre filling it up with savory ingredients such as veggies and eggs. Pierce the yolk so that you can stir it into the mixture for some added texture.

Sweet Potato Hash Stuffed Portobello Mushrooms

NSNG Grocery List: Getting started with no sugar no grain

Diced sweet potato, bell peppers and apples make a vegan stuffing inspired by the flavors of sausage. To add that savory flavor, we use poultry seasoning . Piled into portobello mushroom caps, it creates a beautiful and filling plant-based main dish–perfect for the holidays. Source:, October 2018

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What Foods Are Included

The no-bread, no-dairy, no-meat and no-sugar diet doesn’t have beef, pork, cheese, yogurt and milk. It also excludes sugary beverages and foods such as soda, juice drinks, pies, cakes, cookies, donuts and pastries. A host of foods that contain added white sugar, brown sugar and high-fructose corn syrup are also taboo.

When you remove these foods from the diet, what’s left to eat? The main foods remaining are fruits, vegetables, beans, nuts and seeds, all of which are nutrition-dense and comprise a vegan diet.

The inclusion of some additional foods would make it one of the vegetarian eating plans. Eating eggs would make it an ovo-vegetarian diet, and eating fish would make it a pesco-vegetarian eating plan. Adding chicken or turkey would make it a pollo-vegetarian diet.

A no-bread diet may be either healthy or unhealthy, depending on what other choices from the grains food group are included or excluded. If the no-bread diet also involves eliminating white pasta, white rice and crackers made of white flour, it would pose a health advantage. Harvard Health Publishing says such foods are highly processed and nutrient-depleted and that they cause sugar spikes that increase hunger and lead to overeating.

Conversely, adding whole grains to the diet promotes weight loss and wellness because they’re rich in fiber and other nutrients. These foods include brown rice, millet, barley, bulgur, oats and bread made of 100 percent whole-wheat flour or 100 percent whole-grain flour.

Changing Of A Lifestyle

In 2007, Vinnie was diagnosed with Leukemia. He luckily beat it and came out wiser along the way. He realized as he was fighting this terrible disease that his body required more vitamins and protein and fewer sugars and carbohydrates. His doctor recommended that he cut out sugars and grains, as well as most carbs. He did just that and more.

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No Sugar No Grains Is Effing Hard Folks

NSNG coined by Vinnie Tortorich, is just like it sounds dont eat any sugar, dont eat any grain. High protein + balanced fat and carbs = PE Diet PE takes into account all of the good things with Keto, NSNG, and PSMF, and puts it in a nice little package.

If you do not, you will not be accepted. The purpose of the Vinnie Tortorich’s No Sugar No Grains Facebook community is to provide a supportive and positive place for people interested in, and currently living the NSNG lifestyle to connect, share stories, information, support each other, and engage in meaningful and positive conversation.

NSNG is simple. It involves following just two rules: Dont eat sugars and dont eat grains. Booze and gummy bears are sugar theyre out. Corn is a grain its out. The no-sugar half of NSNG also includes natural sugars. Raw honey, while not processed white sugar, is not a normal part of this diet.

Dr. Joseph Mercola developed the no grain diet. He believes the main culprit for the fast deterioration of body cells and the difficulty of age reversal are sweets, starches, and grains. They increase the level of sugar in the blood. Thus, a person tends to become hungrier than before and finds weight loss more difficult to achieve.

How To Make Grain Free Granola

Chocolate Cake Recipe- No Flour, No Sugar, Gluten free, Grain Free, Sugar Free – hCG Diet P4 Recipe

It truly doesnt get much easier than this mix all of the ingredients together in a bowl and spread on a baking sheet lined with parchment paper. Make sure the mixture is spread evenly on the baking sheet. Bake until golden brown and enjoy! After completely cooled you can store in an airtight container. I like to store in the refrigerator or freezer so it stays extra crunchy.

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Intro To Nsng And Eat Happy Checklist:

This pdf is crucial. Vinnie sums up NSNG® and all its FAQs. Its the What and the Why of NSNG®.

Grab copies of Eat Happy and Eat Happy Too

These are my cookbooks, and they are the How of NSNG®. The above links take you to Amazon, and you can get the books at Barnes and Noble or directly from the distributor . Im also a huge fan of supporting local bookshops with the convenience of online shopping at IndieBound and Bookshop.

This meal plan covers 93 meals over 31 days. Options for days. Literally. Read the accompanying instructional PDF first. Use the day-planning template in it as well. And by all means, use the 4-Day Recipe Sampler that comes with it.

This list of grocery store perishable and pantry staples will help you wrap your brain around what to put on your shopping list. Its available at the above link in PDF or Excel format.

Watch Fat: A Documentary and its sequel Fat: 2

Vinnie Tortorich produced this with filmmaker Peter Pardini, and its another great educational tool that explains the history of how fat was maligned by Big Food in the interest of profiting off of processed foods, and what we can do to get back to eating real food again. Then watch the sequel.

Read why I dont include nutritional info in my recipes


Anna Vocino Cooking Videos on YouTube

No Sugar Diet Meal Plan

Learn how to follow a no sugar diet, with information about how going sugar-free can benefit your health. This post also includes a no sugar meal plan, including snack ideas.

If youre worried about what you can eat when on a sugar free diet, dont worry! Ill share tips and meal ideas on a no sugar diet. First, lets talk about why sugar is a problem.

Sugar consumption is at an all-time high. The average American consumes at least 17 teaspoons of sugar a day, when the recommended amount is ideally less than 6 teaspoons for women and 9 teaspoons for men.

If youre following a standard American diet, chances are that youll find sugar in nearly everything you eat. Sugar is sneaky, making its way into even savory foodsyou likely have no idea how much youre actually consuming.

This is particularly true of processed foods, which often make up the majority of some Americans diets. Roughly 39% of Americans are obese, and theres evidence that sugar is a major culprit.

Sugar harms our health by sabotaging weight management, increasing inflammation, and leading to addiction.

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Tips To Help You Start A No

Switching to a no-sugar diet is not an overnight affair. To succeed, start gradually and get accustomed to your new diet slowly.

One of the main challenges you may face is a powerful craving for sugar or sugary foods. Here are some tips to help you succeed in your sugar-free diet journey.

Limit your sugar intake gradually instead of eliminating it from your diet completely. Doing so helps you adapt to your new lifestyle while reducing sugar-based cravings.

Limit your consumption of simple carbohydrates present in refined products like white bread, white rice, and white pasta. Replace simple carbs with complex carbs present in whole grains.

Choose foods with natural sugars like fruits to gain fiber and essential nutrients.

Consume a protein-dense meal to reduce food intake and keep you fuller for longer

Consume full-fat foods. Remember, low-fat foods may contain more sugar levels than full-fat options.

Avoid sugar when under fatigue, stressed, or depressed because it can result in emotional eating. Breaking this habit can be difficult.

Is It Possible To Consume Grits On A Sugar

No Sugar No Flour No Wheat Diet Recipes

Grits are a creamy corn-based delicacy from the South. Theyre rich in carbohydrates and may raise blood sugar, but if you have diabetes, you can consume them in moderation. Simply combine this delicious porridge with nutritious, low-carb foods wherever feasible, and select less processed, stone-ground versions.

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What Can I Have For Breakfast That Is Sugar


  • Nirvana of egg, cheese, and avocado.
  • Oatmeal that can be made ahead of time.
  • A Sweet Twist on a Sandwich
  • Cereal, but without the sugar
  • Youll be eating this breakfast casserole for the rest of the week.
  • Sunny Side Up Eggs with a Kick.
  • For Those Who Dont Like Eggs, Theres the A.M. Burrito.
  • Pancakes with No Guilt.

Greek Turkey Burgers With Spinach Feta & Tzatziki

Creamy tzatziki and crisp sliced cucumber add a refreshing twist to this easy Greek-inspired burger recipe loaded with feta, spinach and Mediterranean spices. No tzatziki? No problem! Make your own at home by combining plain Greek yogurt with a squeeze of lemon, dill and finely chopped cucumber.

Strands of tender squash replace pasta for a more flavorful version of spaghetti pie casserole. Not to mention, spaghetti squash is a low-carb alternative to pasta and saves more than 150 calories per serving compared to a traditional recipe. A sprinkling of nutty fontina cheese melts into a gooey topping. Source: EatingWell Magazine, January/February 2020

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Chicken & Vegetables With Creamy Coconut Noodles

Teach your kids about the power of aromatic compounds with this recipe: Adding coconut milk to the broth not only adds subtle coconut flavor, but the fat in the liquid also helps the ginger, lemongrass and basil “bloom,” releasing even more tastiness. Source: EatingWell Magazine, December 2019

This vegan soup recipe is surprisingly easy to make. The flavorful broth is spiked with garlic, tomatoes and a hint of coriander. Just slice and dice your cabbage and fennel and you’ll be enjoying this quick healthy soup in no time. Source:, January 2020

No Sugar No Grains Frequently Asked Questions

3 ingredients healthy breakfast bar recipe , no added sugar , no flour
What is No Sugar and No Grains all about?

Answer: In its simplest form NSNG is just that. You eliminate all processed sugars and all grains from your diet. In other words, you eat real food. In earlier podcast, it is referred to as being a Carnivorous Vegan. What that means is that you have lots and lots of healthy vegetables and meat in your diet. For vegans or vegetarians however, the concept is the same, but they just dont have meat in their diet.

What are the best podcasts to explain NSNG?

Answer: The best podcasts are the following: 53, 56, 59, 65, 73, 99, 153 and 155

For NSNG, what can I eat?

Answer: You can eat real food, non-processed real foods. Eat vegetables, fruits, nuts/seeds, legumes , healthy fats and meats. The following podcast talk about foods to eat: 6, 159

What are considered grains?

Answer: According to the USDA, grains are any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. For more detailed information on grains can be found at this link: The following podcasts talk about grains: 8

What about quinoa?

Answer: Fuck quinoa!! Quinoa is a grain, so its not a NSNG food.

In a NSNG lifestyle, what are considered sugars?
What about artificial sweeteners? Are there any that are considered NSNG?
What are NSNG suggested fats?
What about fruits?
What is ketosis?

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This Is How I Apply Nsng To My Own Way Of Eating:

NSNG® the perfect foundation for the way I eat, and I individually tweak from there based on my set of circumstances.

For example, even though the majority of my audience eats dairy and eggs, I cant tolerate dairy, so I avoid that, and I cycle on and off of eggs. Im naturally in dietary ketosis 95% of the time because I avoid carby foods and also do Intermittent Fasting on the regs. I do me, and you gotta do you. One of the basics of this way of eating is that its extremely customizable, just start by cutting out the processed sugars and grains.

How Much Weight Can I Lose By Eliminating Sugar From My Diet

Sugar Reduction for Weight Loss

According to this technique, you lose one pound of fat for every 3,500 calories you cut from your diet. Although it is not an exact science, it is a useful tool for estimating weight reduction. If you consume more than your body requires, on the other hand, you will acquire weight.

The No Flour No Sugar Diet is a diet that consists of no sugar, no flour, and no alcohol. Its not recommended for people who are on medication or pregnant. Reference: no sugar, no flour no alcohol diet.

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What To Eat On A No

On this no sugar challenge were gonna eat whole foods. Nobodys got time to read that many labels and I dont know about you, but my head doesnt have space for all the synonyms for sugar.

So will there be sausage? No. Will there be dressings? No . Will there be flavored yogurt? Niet. I mean are you surprised?

It took a while, but I made a grocery list for the no sugar challenge and you can subscribe to download it here.

Is it going to be easy? Probably not, but it will feel good, Im telling you. I dont know how I would go an entire week without honey , but I actually want to extend this challenge to over 30 days. Thanks for coming to my TED talk, now lets take a look at the sample meal plan.

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