Tim Noakes Diet – Red List Of Foods

Banting Red List

Who doesn’t love a hamburger & fries but if you’re looking to lose weight & be healthy these are foods to be avoided

Most of us who have any knowledge of the Tim Noakes diet will know that he advocates a low-carb, high fat diet however it is useful to know exactly what foods are actually on his red list & to be avoided at all costs.

Furthermore, Tim Noakes’ red list contains only foods that are either toxic or high in carbohydrate and those that are non-essential for your health.

In fact those containing large amounts of sugar & fructose as well as other refined carbohydrates are definitely harmful for your health.

Tim Noakes Red List Of Foods To Avoid

This list is not exhaustive but includes the following;

Sugars, Baked Goods & Grains

    Pasta Is On the Banting Red List

    Pasta Is On the Banting Red List & Should Be Avoided

  • Grain based fours
  • Bread
  • Grains – wheat, barley, oats (rolled oats are generally fine), rye, quinoa
  • Breakfast cereals, muesli & brans
  • Couscous
  • All confectionery – cakes and sweets
  • Honey
  • Fructose
  • Malt
  • Sugar
  • Sweets
  • Syrup
  • Cordials
  • Rice
  • Pasta
  • Potatoes
  • Soya


  • Beer & cider
  • Sodas & fizzy drinks
  • Diet drinks
  • Fruit juice (high sugar content)

Fats & Oils

  • Vegetable oils containing high concentrations of omega 6 fatty acids
  • All seed oils (sunflower, canola, grapeseed, corn etc)
  • Sauces (eg, tomato) & salad dressings & mayonnaise
  • Hydrogenated oils found in margarine & vegetable oils


  • Grain-fed meat, factory farmed meat (grass-fed is preferable)
  • All processed meats


Fast Food To Avoid

Fast Food To Avoid

  • All fast food
  • All processed food & refined food products
  • Foods with added sugar
  • Sweeteners
  • So called “Fat Free”products as they usually contain high amounts of sugar
  • Puddings, ice cream, coffee creamers
  • Soy milk, rice milk, condensed milk
  • Dried fruit, bananas (high sugar content)

Vegetables High In Carbohydrate (Starch)

  • White potatoes (sweet potatoes are preferable)
  • Peas
  • Peanuts (they are legumes and not actually nuts)
  • Beetroots
  • Legumes
  • Parsnips

If you experience similar improvements in body weight & health that Tim Noakes did by avoiding the foods contained in the red list above you could be feeling healthier & slimmer just by making a committing to some simple dietary changes.

For those who suffer with allergies you will be interested to hear that by cutting out grains & gluten could ease your allergies…

Regarding allergies, Tim Noakes says: “It is also clear that allergies to grains and cereals are more common than realised and I wonder if some of the benefit I have derived might not be due to removal of some undetected allergens in cereals or grains…”

 Some “Green List” Foods

Eggs Are Banting Friendly

Contrary To Previous Advice Eggs Are Banting Friendly & Good For Your Health

Some of the foods you should be eating & which appear on Noakes’ green list include the following;

  • Eggs (free range)
  • Fish  (contains essential Omega-3 oils)
  • Meat (organic or grass-fed beef as well as biltong, game or ostrich)
  • Dairy Produce (organic, from grass-fed cows)
  • Vegetables (green, leafy vegetables as well as broccoli, tomatoes, mushrooms, onions, avocado (healthy fats) etc.
  • Nuts (including macadamias, walnuts & almonds but not peanuts or cashews)


PS. Losing Weight Is More About Hunger Control Than Portion Control

Tim Noakes Meal PlanThis means that eating foods from the Tim Noakes green list of foods, and avoiding foods on the red list (above), will allow you to eat as much as you like with little danger of over eating without having to reduce the size of your portions as you would be inclined to do on a normal “weigh loss diet”.

The reason for this is that real LCHF Banting/Paleo foods & meals are non-addictive and will leave you feeling satisfied without wanting more or still feeling hungry.

Eating foods that leave you satiated is exactly what helps you control your hunger naturally and is also exactly what Prof Tim Noakes keeps on saying about eating low-carb, wholesome foods – they are non-addictive and will increasingly make you look & feel better.

Transform the way you look & feel just by eating a natural, nutrient rich diet…

…get started on your healthy low-carb diet today with this fantastic collection of LCHF Paleo recipes here »

Paleo Recipe Book

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36 comments on “Tim Noakes Diet – Red List Of Foods
  1. Anitra Alexis Liedeman says:

    I would really like to get a copy of the Dr’s Diet Plan PLEASE.
    How can obtain one.
    Many Thanks

    • Cecily van Greuning says:

      No mention of fruits (any kind) in the green or red list? Please advise…
      Thank you!

      • PaleoGuy says:

        Hi Cecily

        Fruits are not on the Green nor Red list as they are considered neither good nor really bad for you and are therefore on the Orange list of foods.

        This means that fruit can be eaten in moderation although it’s best to avoid fruit high in sugar (such as bananas) & to avoid it totally if you’re looking to lose weight.

        Here’s the link to the Orange List of Banting Foods

        Hope that helps…


    Please may I have a copy of the eating plan from Monday to Sunday

  3. christine says:

    I would also like more gids in living the banting way please

  4. Eileen Lith says:

    I would like to have a sample menu for a week please. Thanks, Eileen.

  5. Rona Gouws says:

    May I please have a 7 day eating plan to lose weight and especially to build my immune system, as I am always tired.

    Kind regards


  6. Mari says:

    My man het ‘n familiegeskiedenis van hoe cholesterol en artritis. Ons wil graag die Tim Noakes dieet volg. Het jul dalk ‘n meer uitgebreide lys van groentes wat mens mag eet? Mag jy varkvleis eet? En soja-mince? Komkommer? Ek sal dit baie waardeer as jul vir my ‘n lys kan mail van wat ek kan koop asseblief. Baie dankie. Mari.

  7. Bev Lezar says:

    Please can I have a seven day eating plan.

  8. Helen Marais says:

    Most interesting.
    Please may have a copy of this diet.
    I live in France
    Thank you

  9. R says:

    How well does the banting diet work for vegetarians (lacto- ovo)?..can you suggest an eating plan?

  10. Wilma says:

    I struggle with the black coffee. Can I use full cream milk? I also struggle with cream in my coffee, but it is ok in my food.

    • PaleoGuy says:

      Hi Wilma, yes Tim Noakes is a great supporter of dairy especially the full cream variety, so full cream milk should be fine as long as you’re not lactose intolerant or anything like that.
      One of the main differences between the Paleo diet & Banting diet is that Paleo does not allow dairy.

      Also, if you’re going to drink cow’s milk, try & use organic full cream milk as the low fat & fat-free options often have sugar & sweeteners in them for taste

  11. fatima says:

    can i eat cucumber on the banting

    • PaleoGuy says:

      Yes, cucumbers consist of almost 95% water, which helps you stay hydrated. They are also a good source of vitamin K, C & B, copper, potassium, and manganese. Cucumbers can also help you avoid nutrient deficiencies which is often the result of modern day eating habits

  12. fatima says:

    can i use indain spices to flavour my meat,fish ect

  13. allan says:

    Where do cucumbers fit – green – orange or red?

    • PaleoGuy says:

      Hi Allan, you’re safe with cucumbers.

      In fact cucumbers are a healthy choice no matter which diet plan you’re following Paleo or Banting) and are have a high water content which will help your body stay hydrated & help you keep you alert, focused & energised.

  14. Estelle says:

    I’ve lost 3kg’s in 5 days time ppl amazing diet!

  15. Cookie says:

    Hi Please could you provide me with a 7 day mealplan for vegetarians since being hindu

  16. Sue says:

    Hi. Is coconut flour allowed. I drink up to 3 cups of coffee. Each cup with about 15ml fresh cream. Is this OK?

    • PaleoGuy says:

      Hi Sue

      Coconut flour is OK but Almond flour has less carbs but more fat so it’s up to you – according to Tim Noakes fresh cream is perfectly good for you but if you’re worried about weight gain I would go easy on all dairy but if you’re unsure please consult a registered dietician.

  17. turtuis says:

    Can i use a fat burner with green diet

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