The Banting diet, a low-carbohydrate, high-fat (LCHF) eating plan, has experienced waves of popularity since its inception in the 1860s. Originally proposed by William Banting, a British undertaker, it has been revived in recent times by figures like Professor Tim Noakes. This article provides a structured overview of the Banting diet, its principles, phases, potential benefits, and considerations for those interested in following it.
Historical Context of the Banting Diet
The Banting diet has a long and complicated history. In the 1860s, William Banting proposed the diet. He had struggled with his weight for years and claimed that he’d finally found the answer in a diet low in carbohydrates. The Banting diet quickly caught on, and by the early 1900s, it was one of the most popular diets in the world. The medical community was largely skeptical of the Banting diet, and it wasn’t until the 1970s that it began to be taken seriously again. In the early 2000s, a new wave of interest in low-carb diets began, led by doctors like Robert Atkins and Tim Noakes. The Banting diet and various versions of it suddenly became popular again, and it has remained one of the most popular diets in the world ever since.
Core Principles of the Banting Diet
The original Banting diet was very simple: eat as much meat, fat, and vegetables as you want, and avoid sugar, starch, and beer. When you eat carbohydrates, your body breaks them down into sugar, which is used for energy with any excess being stored as fat. Tim Noakes claims that it’s not just about weight loss. The main goal of the Banting diet is to get your body to switch into the fat-burning mode known as ketosis. This is where your body starts to burn fat for energy instead of glucose from carbohydrates.
The Four Phases of the Banting Diet (Tim Noakes' Version)
Professor Noakes brought this diet back into modern times with his book “Real Meal Revolution.” The Banting diet, today, is split into four phases - Observation, Restoration, Transformation, and Preservation. The first three phases get a little more restrictive until you reach your goal weight. The fourth phase is meant to be sustainable.
Observation: For the first week, you’re simply supposed to observe and take note of how your body reacts to different foods. This is a time for you to observe your habits and beliefs around food, appearance, and lifestyle.
Read also: Banting Food List
Restoration: Depending on how much weight you need to lose, you’ll spend anywhere from two to twelve weeks in phase 2. This phase is designed to restore gut health and jumpstart weight loss. This is described as a sugar-free, gluten-free, moderate carb diet. The purpose is to eat nutrient-dense foods, improve your gut flora, and prepare your body for the next phase. During this phase you’ll start to follow the food lists, avoiding all foods from the red and light red lists and relying on those on the green and orange lists. By sticking to the food lists you won’t need to calorie count or control your portion sizes.
Transformation: Phase 3 is the fat burning stage of the Banting diet. The goal is to achieve ketosis, a state in which your body is using fat for energy instead of carbs. You’ll also need to test your ketone levels regularly to make sure you’re in ketosis. This is when your body switches into that fat-burning state because of the sugar-free, gluten-free, low carb foods you’re eating. From the food list, you can eat as many of the Green foods as you like. But completely avoid the Red, Light Red, and Orange B lists. You will most likely see and feel the biggest shifts happening in this phase. You will be required to stick only to the green list of foods. Lasting for as long as it takes you to reach your goal weight, you’ll also be encouraged to implement lifestyle modifications including exercise, intermittent fasting and meditation.
Preservation: Once you reach your goal weight, you’ll need to stay in phase 4 for the rest of your life to maintain your weight loss. You will continue to eat sugar-free and gluten-free, but depending on your lifestyle, you have options for adding more carbs back into your diet. You’ll have a better understanding of the foods which work for you and your weight maintenance, allowing you to personalise your plan and sustain your weight loss goals.
Food Lists: Guiding Your Choices
Noakes developed a food list to help break down the foods you want to build your plate with and the ones you want to avoid.
Green: you may eat as much as you want of these foods. The Banting diet encourages you to avoid highly processed foods and eat more whole foods, whilst limiting gluten, starches, dairy and caffeine. The foods you can eat without restriction are documented on the green list and include food such as: Vegetables including leafy greens, cruciferous veg, onions and shallots, rhubarb, mushrooms and fennel, Fruits including lemon and lime, tomatoes and olives, Meat, fish, poultry, eggs and cheese, Fermented foods including kefir, kimchi and sauerkraut, Fats such as avocado, butter, ghee and cream, Condiments including vinegar, soy sauce or tamari, Caffeine-free drinks including herbal teas, flavoured and plain water.
Read also: The Hoxsey Diet
Orange: you can eat these foods in moderation. The 0range list includes foods which are nutritionally good for you, but which the diet believes should be eaten in moderation, at least until you reach your weight loss goal. These include foods such as: Nuts, Dairy including milk, yogurt and soured cream, Fruits including apples, banana, berries and oranges, Vegetables including beetroot, squash, sweetcorn, carrots and potatoes, Legumes and pulses, Fermented foods such as kombucha, Drinks including caffeinated tea and coffee.
Light Red: you should avoid these foods as much as possible. The light red list includes foods you should hardly ever consume, examples of these include: Smoothies and juices, Treats and chocolate including dried fruit, honey and high-cocoa chocolate (over 80% cocoa), Gluten-free grains such as oats, quinoa, rice and buckwheat, Flours including gram and rice flours.
Red: You should never ever eat these foods. They include foods containing gluten, sugar and foods containing added sugars, seed oils, vegetable oils, and margarine. The red list includes the foods you should never eat. Examples of these include: Fast food, chips, foods with added sugar as well as sweetened condiments including ketchup, Sweets - all confectionery and non-dark chocolates, jam, golden syrup, Gluten - barley, couscous, orzo, rye, semolina, spelt and wheat, Grain-based foods such as breakfast cereal and crackers, Dairy-related - coffee creamers, commercial cheese spreads, condensed milk and ice cream, Fats - processed spreads, corn oil, margarine and sunflower oil, Processed meats - highly processed sausages and meats cured with sugar, Drinks - energy drinks, soft drinks, commercial juices and milkshakes.
Gray: it’s complicated. This food category includes those that would slow down your progress so whether you eat them or not is left to your discretion.
Foods to Include and Avoid on the Banting Diet
If you’re familiar with the keto diet at all, then you’re probably realizing that there are a ton of similarities between these two diets. These are mostly low-carb, non-starchy fruits and veggies. These are foods that are especially good for your gut health.
Read also: Walnut Keto Guide
Foods You Can Eat on the Banting Diet
If you’re going to eat according to a place plan - you should mainly focus on the following foods:
- High-quality protein
- Eggs
- Fish
- Seafood
- Fruits
- Vegetables
- Nuts/seeds
- Healthy fats
- Full-fat dairy
- Fermented foods
Foods to Avoid on the Banting Diet
Meanwhile, you’ll want to avoid the following foods:
- High sugar fruits
- Legumes
- Grains
- Sugar
- Caffeine
- Alcohol
Potential Benefits of the Banting Diet
Weight loss is always a big draw to low carb diets, but there are a multitude of other benefits a well. There is limited research on the Banting diet’s effectiveness for weight loss. However, there’s some evidence supporting the Low Carb, High Fat (LCHF) approach. Studies suggest that when we significantly restrict the carbs in our diet we stimulate the body to use fat for energy, this appears to have a number of beneficial effects including:
Weight Loss: When you restrict carbohydrates, your body is forced to burn fat for energy. Because the diet promotes fat burning, weight loss and improvements in body mass index (BMI) may be achieved, with men being especially successful. A 2013 study looking at low carb, high protein, high fat diet vs low calorie, high carb, low fat (conventional) diet found that after 3 months, the low carb group had lost more weight than than the conventional group. The same was found at 6 months. But by 12 months, there was not a statistical difference in weight loss between the two groups.
Improved Metabolic Markers: Metabolic markers are biomarkers that indicate how well your metabolism is functioning.
- Reduced triglycerides: Triglycerides are a type of fat found in the blood.
- Blood sugar and insulin levels: Insulin is a hormone that helps the body use sugar for energy.
- Low-carb diets have been shown to reduce inflammation markers in the blood.
Better Energy: Fat burning preserves muscle energy, and as a result may enhance exercise performance and endurance.
Better Blood Sugar Control: Thanks to reduced fasting insulin levels, which may help lower the risk of type 2 diabetes.
Reduced Risk of Heart Disease: Due to lower levels of fats (triglycerides) and cholesterol circulating in the blood stream, which may also have a beneficial effect on blood pressure.
Improved Appetite Control: Reduced levels of triglycerides appears to have a positive effect on the hormone leptin, which allows us to get back in touch with our hunger signals.
Improved Sleep: This may be an indirect benefit from weight loss or may be because LCHF diets appear to promote a brain chemical called adenosine which helps regulate sleep.
Another “pro” of banting is that there is no need to calorie count of track your carbs. As long as you follow your food lists, you can eat whatever and however much you like.
Potential Risks and Side Effects
Additionally, cutting out starchy vegetables and legumes can lead to a lack of fiber in the diet. It is important to note that saturated fat is the type of fat that is most associated with heart disease. Animal protein, such as red meat and full-fat dairy, is also high in saturated fat. To reduce your risk of these health problems, it’s important to limit your intake of saturated fat and animal protein. These side effects are typically mild and go away on their own as your body adjusts to the diet. Following a high-fat diet like Banting may increase your risk of kidney stones. Kidney stones are small, hard deposits that form in the kidneys.
Considerations Before Starting the Banting Diet
If you’re interested in trying the Banting diet, there are a few things you should know. First, the diet is not for everyone. If you have diabetes or another medical condition, you should speak to your doctor before starting the diet. Second, the diet can be difficult to follow. Third, the diet may not be sustainable in the long-term. Fourth, the diet may not be safe for everyone. Some people may experience side effects such as fatigue, headaches, and constipation. Since the Banting diet eliminates entire food groups, it’s important to make sure you’re getting enough nutrients. If you’re struggling to get enough of these nutrients from food, speak to your doctor.
The LCHF diet is generally well tolerated by most but can cause unpleasant side effects in some people, especially in the case of very low-carb diets like the ketogenic diet. Side effects may include: Nausea, Constipation, Diarrhea, Weakness, Headaches, Fatigue, Muscle cramps, Dizziness, Insomnia.
Tips for Following the Banting Diet
Meal planning is essential on the Banting diet.
- Cook in bulk: cook large meals and portion them out for the week.
- Be prepared: always have snacks on hand in case you get hungry.
It’s important to listen to your body when following the Banting diet. If you’re feeling fatigued, headaches, constipation, or any other side effects, speak to your doctor. Additionally, if you’re struggling to stick to the diet, it may not be right for you.
Sample Banting Diet Meal Plan
The following menu can help set you up for success when beginning an LCHF diet. The carbohydrate content of the meals varies to accommodate more liberal LCHF dieters.
- MONDAY
- Daily Total: Carbs (g) 46 - 52 | Protein (g) 91 - 110 | Fat (g) 133 - 152
- Breakfast: 2 - 3 egg Omelette / fried eggs in butter with cheese, red pepper, tomato and sauteed onion
- Lunch: 1/2 - 2/3 tin tuna in brine with 2 - 3 Tbsp Banting mayo, 1/2 - 3/4 avo, 1/4mango diced (optional), diced cucumber, with salad dressed with olive oil and apple cider vinegar / apple vinaigrette
- Dinner: 1/2 - 1 cup mince (made with onion, tomato paste/ tinned tomatoes, seasonings and green listed veg - no sugary additives like All Gold tomato sauce) and 1/2 - 1 cup cauli-mash and minimum 1 cup broccoli
- Drinks for the day: 2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas. *can add cream to coffee and tea
- Snacks: Smoothie made with 1/4 cup coconut milk, 1/4 cup yoghurt/kefir, 1/4 cup blueberries, 1/2 tsp xylitol (optional)
- Tips: Make a batch of mayo on Sunday for the week. Save some mince, caulimash and broccoli for tomorrow’s lunch. Make a batch of granola for the week
- TUESDAY
- Daily Total: Carbs (g) 57 - 58 | Protein (g) 99 - 118 | Fat (g) 128 - 143
- Breakfast: 1/4 cup Banting granola (toast a mixture of nuts and seeds with some spices) with 1 cup yoghurt/kefir, 1/4 papaya and 1 - 2 boiled eggs
- Lunch: Left over 1/2 - 1 cup mince (made with onion, tomato paste/ tinned tomatoes, seasonings and green listed veg - no sugary additives like All Gold tomato sauce) and 1/2 - 1 cup cauli-mash and minimum 1 cup broccoli
- Dinner: 100g - 120g Portion grilled / roast chicken with 1/2 cup roasted pumpkin, 1/2 cup green beans 1/4 sweet potato roasted, and gravy made from pan juices (reduce with a dollop of cream and butter)
- Drinks for the day: 2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.
- Snacks: 1/2 cup kombucha (replace one of your drinks for the day with this) and 30g - 40g macadamia nuts
- Tips: Save some chicken for tomorrow’s lunch. Make broth from chicken bones
- WEDNESDAY
- Daily Total: Carbs (g) 40 - 42 | Protein (g) 86 - 104 | Fat (g) 137 - 157
- Breakfast: 2 egg Omelette with filling of 1 bacon rasher, swiss chard, cheese, broccoli and mushrooms with a rocket and tomato salad
- Lunch: Salad with 50g - 70g left over chicken, brined pickles, 1/2 cup asparagus, boiled egg and 2 - 3 Tbsp Banting mayo
- Dinner: 100g - 120g salmon fillet with 1/2 cup sweet potato, 1 cup green-list veg with a homemade creamy-lemon butter sauce (make a lemon butter and then add a dollop of cream to finish), with capers (optional)
- Drinks for the day: 2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.
- Snacks: 1 cup chicken bone broth and 30g macadamia nuts
- Tips: Make a batch of seed crackers
- THURSDAY
- Daily Total: Carbs (g) 58 - 60 | Protein (g) 113 - 121 | Fat (g) 129 - 149
- Breakfast: 1/4 cup Banting granola (toast a mixture of nuts and seeds with some spices) with 1 cup yoghurt/kefir, 1/4 mango and 1 - 2 boiled eggs
- Lunch: Tuna/egg mayo (1/2 tin tuna/2 boiled eggs), 2 Tbsp Banting mayo, with 1/2 - 1 avo, radishes, brined pickles watercress and seed crackers
- Dinner: Crispy grilled pork chop with a mixture of sauteed onion, fennel and apple, 1/2 cup cauli-mash and 1/4 cup sauerkraut, with a gravy made from pan juices and chicken stock
- Drinks for the day: 2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.
- Snacks: 1 cup Bone broth with handful fatty biltong
- Tips: Save some supper for tomorrow’s lunch
- FRIDAY
- Daily Total: Carbs (g) 62 - 72 | Protein (g) 110 - 129 | Fat (g) 113 - 128
- Breakfast: 2 - 3 fried eggs with 1/2 avo, grilled tomato and grated cheese
- Lunch: Leftover Crispy grilled pork chop with a mixture of sauteed onion, fennel and apple, 1/2 cup cauli-mash and 1/4 cup sauerkraut, with a gravy made from pan juices and chicken stock
- Dinner: Grilled white fish fillet (100g - 120g) with a few sweet potato wedges, 1/2 cup peas and 1/4 cup sauerkraut/kimchi
- Drinks for the day: 2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.
- Snacks: 30g macadamia nuts
- Tips: Save some fish for tomorrow
- SATURDAY
- Daily Total: Carbs (g) 46 - 48 | Protein (g) 114 - 138 | Fat (g) 158 - 189
- Breakfast: 2 - 3 eggs scrambled with 1 - 2 pork/beef sausages (no fillers) with sauteed spinach and grated cheese
- Lunch: 2 fish cakes made with leftover fish and mayo on crunchy salad of spinach, red cabbage, grated carrot and radish with an olive oil and apple cider dressing / apple vinaigrette
- Dinner: 1 - 2 Low carb pancakes filled with spicy mince, with 1/2 smashed avo, 1 - 2 Tbsp sour cream/ kefired sour cream and grated cheese
- Drinks for the day: 1/2 cup kombucha (replace one of your drinks with this)
- Snacks: 1/2 cup kombucha (replace one of your drinks with this)
- Tips: Make sure the sausages you use don’t contain gluten. Save some mince, etc for tomorrow’s lunch. Make extra pancakes for breakfast and store in fridge
- SUNDAY
- Daily Total: Carbs (g) 63 - 87 | Protein (g) 91 - 99 | Fat (g) 117 - 125
- Breakfast: 2-3 Low carb pancakes with 1 - 1.5 small bananas, 2 - 3 Tbsp nut butter, cinnamon and a dollop of yoghurt with 2 rashers crispy bacon
- Lunch: Leftover spicy mince on 1/2 - 1 buttered sweet potato with 1/2 smashed avo, 1 - 2 Tbsp sour cream/ kefired sour cream and grated cheese
- Dinner: 100g - 120g Grilled chicken breast, with sauteed mushrooms and peppers on a bed of courgette noodles with a squeeze of lemon and a pat of butter
- Drinks for the day: 2 black coffees a day or 4 cups of black tea.
Carbs can be reduced or added depending on your health and weight loss goals. There are countless low-carb, high-fat recipes to experiment with, so you can always enjoy a new, tasty meal or snack.
Beginner Banting: Key Reminders
The first thing you need to remember in Beginner Banting is that weight loss is unique to everyone. But there are some standard rules to weight loss that apply to everyone. Weight loss is as unique as your fingerprint. In your initial months with Real Meal Revolution, you’ll likely see some impressive weight loss as your body adjusts to our fabulous programs. This is generally an exciting time and motivation and determination are easy to find. As time marches on though, you might hit a frustrating plateau. But don’t despair - think of it as your body’s way of giving you a chance to tune in and learn. Even if you’re following the Banting Food Lists like a saint and sticking to the rules with fervor, there might still be ways to speed up your progress. Take a closer look at your diet; you might uncover hidden carbs or sneaky allergens that are slowing you down. It’s all about getting real with yourself and what’s on your plate.
The Commandments of Banting
Don’t Fear Fat: This is a biggie in Banting and Keto. Saturated and monounsaturated fats aren’t villains. They help keep you full and curb overeating when you’re cutting out carbs. Just stick to the Green List and steer clear of the Red List, and a bit of fat is perfectly fine and healthy.
Veggie Up: Make sure vegetables are your meal’s MVP. They should be a major part of your diet, especially green ones, which are low in carbs and packed with nutrients. Variety is key, so load up on all the veggies from the Green List.
Snacking is a Myth: When you’re in fat-burning mode, snacking is usually unnecessary. Forget the old advice about keeping your blood sugar steady with snacks. While you’re burning fat, you won’t even crave snacks.
Re-educate Yourself: Watch out for carbs hiding in protein’s clothing. Foods like legumes, baked beans, peanuts, and quinoa can mess with your fat-burning goals. High-protein veggies can also be sneaky carb sources. Balance is crucial-more protein with more carbs isn’t your friend.
Eat the Right Amount: Don’t overcompensate at mealtimes just because you’re skipping snacks. It takes practice, but you’ll get it down. Never force food-eat until you’re full and listen to your body. Reducing carbs and eating less overall will help manage your hunger better.
Moderate Your Protein: Keto isn’t about going wild with protein. Our program promotes a low-carb, healthy fat diet, not a high-protein one. Your protein and fat intake will see only slight increases, with carbs taking the biggest hit for fabulous results.
Stay Sharp: Many “healthy” products and pre-made meals are sneaky carb bombs (think thickeners and binding agents). Check labels like a pro-if carbs are over 5g per 100g or there’s anything from the Very Red list, skip it. Aim for whole foods that don’t need labels. Remember, if you couldn’t make it at home, it’s probably best to avoid it.
Limit Fruits and Nuts: While fruits are tasty, they’re loaded with fructose-a type of sugar. Even though it’s natural, it’s still sugar. Stick to berries and control portions. Nuts are great but can be fattening if overdone. Opt for raw or dry-roasted nuts over standard roasted ones.
Control Your Dairy: Dairy is nutrient-dense but contains lactose-a sugar that can hinder progress. Cut down to a quarter cup per day while in fat-burning mode. High-fat dairy is lower in lactose, with butter being your best bet.
Stay Strong: Setting goals and having a strategy is crucial. Even the best archer can’t hit the target without a clear aim.
Watch what you drink: While we’re all about promoting health, alcohol isn’t our favorite friend. Dry wines, spirits, and low-energy beers are safer from a carb perspective, but remember, alcohol is still toxic. It can drain motivation and impair judgment.
Is the Banting Diet Safe?
Although William Banting went on to live as a slim man for a further two decades, there’s no formal evidence on the safety of the Banting diet when conducted long-term. There’s also limited human evidence to support the safety of LCHF diets in general and especially over a long period. Extended use of a LCHF plan may potentially put lean body mass at risk and may increase calcium loss, which impacts bone health. Clearly more studies are needed to clarify the implications of following such a plan over the medium- or longer-term. Following a diet which restricts food groups can make compliance challenging, this may be especially relevant for vegetarians or vegans. Banting restricts foods such as whole-grains and limits legumes, nuts, dairy and some fruits, all of which have a proven record for helping to reduce the risk of conditions such as type 2 diabetes, heart disease and certain cancers and, of course, form the foundation of a lot of vegetarian diets.
Who Should Avoid the Banting Diet?
It is advisable to refer to your GP or healthcare professional before starting any new dietary regime especially if you are under 18 years old, elderly, have a pre-existing medical condition or are on medication. More extreme versions like the ketogenic diet are not suitable for children, teens and women who are pregnant or breastfeeding, unless it’s being used therapeutically to treat a medical condition. People who have diabetes or health conditions like diseases of the kidneys, liver or pancreas should speak with their doctor before beginning an LCHF diet. Although some studies show that LCHF diets can boost athletic performance in some cases, it may not be suitable for elite athletes, as it can impair athletic performance at competitive levels. Additionally, an LCHF diet may not be appropriate for individuals who are hypersensitive to dietary cholesterol, often referred to as “hyper-responders”.
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