/ / What is the NSNG Diet? [+ No Sugar, No Grains Recipes]

What is the NSNG Diet? [+ No Sugar, No Grains Recipes]

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Curious about the NSNG diet and what it is? The no sugar no grain diet is a great way to improve your nutrition and lose weight. Learn more about what the NSNG diet is, what’s allowed and not allowed, and get some great recipes to start your diet.

chicken salad with text overlay that says "what is the nsng diet?"

With all the diets on the market these days, there’s so much variety to choose from and something for just about every dieting lifestyle and personality.

But the wide variety of diets to choose from can also be confusing at times and overwhelming for some people. The best diets to look for are the ones that are whole food-based and aren’t overly strict.

Diets that are more like a lifestyle than a diet

If you’re looking for a whole food diet that’s a bit easier to follow than the keto diet but is still higher in fat and has no added sugars, than the NSNG diet may be for you. The NSNG diet is also flexible, allowing you to enjoy the foods you love on special occasions.

Want to know more about the NSNG diet? Read on for the details on what it is, what’s allowed on the diet, and NSNG recipes we’re sharing with you!

What is the NSNG Diet?

The NSNG diet is an acronym for the “No Sugar No Grains Diet”. It was created by celebrity trainer Vinnie Tortorich as a lifestyle rather than a strict “diet” with hard rules and lists.

The “no sugar no grains diet” is just what it the name implies: you avoid all added sugars (including sugar substitutes) and all grains (including quinoa).

The difference between the NSNG diet and other diets is that this does not have to be super strict, you can indulge in regular foods on holidays and have alcohol occasionally, but the majority of your diet is comprised of NSNG allowed foods.

woman shopping for bell peppers

So in this way it’s similar to a 90/10 or 80/20 nutrition concept where you eat healthy the majority of the time (80-90%) but allowing for times where you can indulge a bit (10-20% of the time).

What is the difference between NSNG, paleo, and keto?

The NSNG diet might look pretty similar to a few of the other diets out there like the paleo diet and the keto diet. But there are some key differences between them, here are the details.

Keto diet vs. no sugar no grains diet

The ketogenic diet has macros consisting of 70-75% fat, 20-25% protein, and about 5% carbohydrates (usually from non-starchy vegetables). There are no fruits or starchy vegetables allowed on the keto diet. The NSNG diet does not restrict whole fruits or starchy vegetables. 

grapefruit salad on a white plate

While the macros of the ketogenic diet are strict and meant to help dieters reach a state of ketosis, the NSNG diet leans toward a high-fat profile but does not list a strict macro profile and ketosis is not the goal for the average no sugar no grains dieter.

Paleo diet vs. NSNG diet

With the paleolithic (paleo) diet, dieters avoid foods that weren’t something cavemen wouldn’t have eaten, so no grains, refined sugars, processed foods, etc. The paleo diet allows fruit and sweet potatoes and has only recently allowed white potatoes.

The paleo diet and the no sugar no grains diet are very similar to each other, except that legumes are allowed on the NSNG diet and not allowed on the paleo diet. 

While the NSNG diet does not allow sweeteners or artificial sweeteners of any kind (similar to the Whole30 protocol), the paleo diet does allow for natural sweeteners like honey, coconut sugar, or stevia.

steaks cooking on a grill

What can you eat on the no sugar no grains diet?

The focus of the no sugar no grains diet is whole foods that are Here are a list of the foods not allowed and allowed on the NSNG diet:

Foods to avoid on NSNG:

  • All forms of added sugars, even natural forms such as honey, maple syrup, etc.
  • Grains, including the pseudo-grain quinoa
  • Any artificial sweeteners, including stevia
  • Potatoes
  • Corn (like corn kernels or corn on the cob)

Foods allowed:

  • Meats, poultry, seafood of every kind
  • Eggs, always include the yolks
  • Lower glycemic fruits like berries (whole, not juiced)
  • Legumes in moderation
  • Sweet potatoes in moderation (no white potatoes)
  • Dairy: full fat dairy products (yogurt, hard cheeses, soft cheeses in moderation, heavy cream, butter). Avoid drinking milk which has lower fat and higher amounts of lactose
  • Vegetables of every kind except corn
  • Leafy greens
  • Raw nuts (avoid seasoned and roasted nuts)
  • Drinks: water, coffee, tea (black, green, and herbal), sparkling water (unflavored), and broths
  • Alcohol: only on occasion and try to avoid brewed/fermented beverages

vegetable salad in a white bowl

Benefits of the NSNG diet

There are many great benefits to the no sugar no grains diet! Here are a few of them:

  • Less sugar intake means better control of blood glucose levels (and steadier energy throughout the day). This also makes this diet a great option for people with diabetes.
  • Increased intake of phytonutrients and antioxidants with increased consumption of whole fruits and vegetables.
  • Eating a whole food diet makes it easier to avoid allergens if you have food allergies.
  • You’ll experience less hunger since whole foods are naturally higher in fiber and protein than processed foods.
  • Less sugar intake also means healthier teeth and fewer cavities. 

Can the no sugar no grains diet help with weight loss?

In short, yes! If you’re focusing on eating whole foods, avoiding things like sodas and junk foods, and cutting out added sugars completely, this can have positive impacts on weight loss. 

The longer answer is that you’re more likely to lose weight on a whole food diet, like the no sugar no grains diet, but you’ll still want to make sure that you’re balancing your meals and practicing portion control. Keep meals balanced: avoid eating only meat and dairy during meals, make vegetables a staple in every meal!

photo collage of nsng diet recipes

No Sugar No Grain Diet Recipes

Want to start the NSNG diet? Here are no sugar no grain recipes for every meal. If you happen to have dairy allergies, we’ve included some dairy free options as well!



Main Dish Recipes


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Sarah Parker ACSM cPT

Sarah Jane Parker is a food and healthy living blogger at The Fit Cookie, an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, YogaFit Level 1 certified yoga instructor, and an ACE Certified Fitness Nutrition Specialist.

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