The main difference between Banting and Keto is that Keto strictly targets ketosis — a metabolic state where your body burns fat for fuel — while Banting is a broader low-carb, high-fat diet that allows more flexibility. Both eliminate sugar and refined carbs, but Keto has stricter carb limits (under 20g/day) and excludes most fruit.
If you've been exploring low-carb eating, you've almost certainly encountered both the Banting diet and the Keto diet. On the surface they look identical — both are low-carb, high-fat (LCHF) approaches that cut sugar and refined carbohydrates. But the two diets have meaningful differences that could determine which one works best for your goals, your lifestyle, and your health conditions.
This guide breaks down exactly what sets them apart, compares them side by side, and gives you a clear framework for choosing between them.
"Keto without ketosis is just Banting — and Banting taken to its strictest extreme becomes Keto. The difference is how tightly you restrict carbohydrates and whether your goal is to achieve a specific metabolic state."
What is the Banting Diet?
The Banting diet takes its name from William Banting, a Victorian-era undertaker who, in 1869, published a pamphlet describing how a low-carbohydrate diet prescribed by his doctor helped him lose significant weight after years of failed attempts. His diet centred on meat, fish, poultry, and vegetables — with alcohol restricted to a small glass of sherry. He lost weight consistently without counting calories or exercising more.
The modern version, championed in South Africa by Prof Tim Noakes, expands on the original to include more fat and full-fat dairy. Noakes' version categorises foods into green (eat freely), orange (eat in moderation), and red (avoid entirely) lists — you can consult the full Banting food list for the complete breakdown.
The result is an LCHF way of eating that is flexible enough to include moderate amounts of fruit (particularly apples and berries), most nuts, and even a glass of dry wine. It does not require you to achieve or measure ketosis — though many strict Banters do end up in ketosis naturally.
What is the Keto Diet?
The Ketogenic diet is, at its core, a metabolic intervention. By restricting carbohydrates to under 20 grams per day and making fat your dominant macronutrient, you force your liver to produce ketones — an alternative fuel source derived from body fat. Your brain and muscles run on ketones instead of glucose, and your body becomes what's known as "fat-adapted."
The standard macro split is approximately 75% fat, 20% protein, and 5% carbohydrate. This is considerably more restrictive than Banting's guidelines. Most fruit is off the table, root vegetables are excluded, and alcohol is generally avoided because it interrupts ketone production.
The benefits are well-documented: faster initial weight loss, significant improvements in blood sugar and insulin sensitivity, reduced epileptic seizures (it was originally a medical protocol for epilepsy), and improved cholesterol profiles for many people. If you're just getting started, our Keto for beginners guide covers the practical first steps, and you can use our Keto calculator to work out your personal macro targets.
Banting vs Keto: Side-by-Side Comparison
The table below covers every major food category and dietary rule across both approaches. Use the final row — "Best for" — as your quick-reference guide.
| Category | Banting | Keto |
|---|---|---|
| Overview | Reduced carbohydrates & sugars; natural, unprocessed whole foods; flexible approach | Severely restricted carbs; fat is the dominant macronutrient; aims to achieve ketosis |
| Carb limit | Low-carb, no strict daily limit | Under 20g net carbs per day |
| Dairy | Yes — all full-fat dairy | Yes — but milk in moderation (high lactose) |
| Sugar | No refined sugar | No refined sugar |
| Fruit | Apples & berries in moderation; no bananas | Only strawberries, raspberries, blackberries, blueberries & plums — in very small amounts |
| Vegetables | Yes — above-ground vegetables freely; root vegetables in moderation | Cauliflower, cabbage, avocado, broccoli, zucchini, spinach, asparagus, kale only |
| Meat | Any grass-fed cuts | Any grass-fed meat — fatty cuts preferred |
| Fish | Yes — especially oily, omega-3-rich varieties | Yes — especially oily varieties like salmon & wild-caught fish |
| Grains / Gluten | No | No |
| Fats & oils | All animal fats & non-seed oils; no vegetable or seed oils | Saturated fats, monounsaturated fats, omega-3; absolutely no seed or vegetable oils |
| Nuts | Yes — all nuts except peanuts & cashews | Yes — all nuts except peanuts (legumes); cashews limited |
| Alcohol | Dry red or white wine permitted | Generally avoided; interrupts ketone production |
| Ketosis required? | No — a by-product for some | Yes — this is the primary goal |
| Verdict Best for | Choose Banting Flexibility, fruit lovers, social eaters & beginners | Choose Keto Diabetics, rapid fat loss, strict protocols & epilepsy management |
Which is Better for Weight Loss — Banting or Keto?
Both diets produce significant weight loss, but Keto tends to produce faster initial results. When your body enters ketosis it depletes glycogen stores (which hold water), leading to rapid early weight loss. More importantly, ketosis suppresses appetite more effectively than a general low-carb diet, making caloric restriction effortless for many people.
Banting, however, often proves more sustainable. Its greater food flexibility means fewer people abandon it after the first difficult month. Long-term compliance beats short-term speed — and if you fall off a strict Keto plan and binge on carbs, you restart the induction period from scratch. With Banting there's more room to navigate social situations, travel, and the occasional glass of wine without derailing your progress entirely.
Our 7-day Keto meal plan is a good way to experience what strict Keto looks like in practice before committing fully. Alternatively, the Banting shopping list gives you a practical starting point for the more flexible approach.
Which is Better for Diabetics — Banting or Keto?
For diabetics, Keto is generally the more effective choice. Its strict restriction of carbohydrates to under 20g per day produces the most dramatic improvements in blood sugar control and insulin sensitivity — more so than the broader Banting approach, which allows more carbohydrate flexibility.
Prof Tim Noakes himself is the most prominent example: diagnosed with Type 2 diabetes, he reversed the condition's progression almost entirely through dietary intervention. While he calls his approach "Banting," his actual practice — zero fruit, near-zero carbohydrates, strict elimination of anything sweet — is indistinguishable from a ketogenic protocol. His experience, along with growing clinical evidence, suggests that the stricter the carb restriction, the greater the benefit for blood glucose management.
What Can You Eat on Banting but Not Keto?
Banting allows several foods that Keto restricts or excludes entirely due to their carbohydrate content. If you're coming from Keto and considering a switch — or trying to understand what the practical difference looks like on your plate — here's what you'd gain by moving to Banting:
- Apples — permitted in moderation on Banting; too high in fructose for Keto
- Most berries — Banting allows a wider range; Keto restricts to low-sugar varieties only
- Root vegetables — carrots, beetroot, and turnips in moderation on Banting; excluded on Keto
- Dry red or white wine — a glass permitted on Banting; generally avoided on Keto
- Cashews — allowed in small amounts on Banting; often avoided on Keto due to higher carb content
- A slightly broader range of dairy — Banting is more relaxed about milk portions
For a complete breakdown of what's on and off the table for each approach, consult the Banting food list and the Keto food list side by side.
Can You Do Both Banting and Keto at the Same Time?
Yes — and many people do, without realising it. If you follow Banting at its strictest level — eliminating fruit, restricting vegetables to above-ground varieties, and keeping carbohydrates very low — you will almost certainly enter ketosis. At that point the distinction between the two diets becomes academic.
A practical way to think about it: Banting is the entry point and Keto is the endpoint of the same LCHF spectrum. Many people start with Banting's flexibility, gradually reduce their carb intake as they become fat-adapted, and eventually find themselves eating in a way that is functionally ketogenic. Use the Keto calculator to check whether your current Banting macros already put you in ketogenic territory.
Which Diet Should You Choose?
The honest answer is that the best diet is the one you'll actually stick to. That said, your health goals and lifestyle can point clearly toward one or the other:
Choose Keto if…
- You are managing Type 2 diabetes or insulin resistance
- You want the fastest possible fat loss in the first 4–8 weeks
- You prefer strict rules over flexible guidelines
Choose Banting if…
- You want flexibility to eat fruit or enjoy a glass of wine
- You're new to low-carb eating and need an accessible starting point
- Long-term sustainability matters more than speed
Whichever path you take, you're making a genuinely positive change. Both diets dramatically reduce refined carbohydrate and sugar intake, both improve metabolic health markers, and both have helped millions of people lose significant weight and feel better in their bodies. Start where you're comfortable — and tighten your approach as you build confidence and fat-adaptation.
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Is banting the same as keto?
No, banting and keto are not the same, though they share the same low-carb, high-fat foundation. The key difference is that keto strictly targets ketosis — a metabolic state requiring fewer than 20g of carbs per day — while banting is a more flexible LCHF approach that allows moderate fruit and does not require ketosis.
Which is better for weight loss, banting or keto?
Both diets produce significant weight loss. Keto tends to produce faster initial results due to the strict induction of ketosis, which forces the body to burn fat for fuel. Banting is often more sustainable long-term because of its greater food flexibility. Your best choice depends on how strictly you can adhere to a plan.
Which is better for diabetics, banting or keto?
Keto is generally considered more effective for diabetics because its strict carb restriction (under 20g per day) produces the most significant improvements in blood sugar control and insulin sensitivity. Prof Tim Noakes, who manages his own Type 2 diabetes through diet, effectively follows a ketogenic protocol despite calling it banting.
Can you eat fruit on keto but not banting?
The banting diet allows apples and berries in moderation. The keto diet is more restrictive — only low-sugar berries (strawberries, raspberries, blackberries, blueberries) and plums are permitted in small amounts. Bananas, grapes, mangoes, and most tropical fruits are excluded from both diets due to their high sugar content.
What can you eat on banting but not keto?
On banting you can eat apples, most berries, root vegetables like carrots and beetroot in moderation, dry red or white wine, and a broader range of nuts including cashews in small amounts. All of these are either restricted or eliminated on a strict keto diet because of their carbohydrate content.
Can you do both banting and keto at the same time?
Yes — if you follow banting at its strictest level, as Prof Tim Noakes practises it, you will be in ketosis and effectively doing both simultaneously. Many people start with banting for flexibility, then tighten their carb intake to cross into ketogenic territory. Think of strict banting as the bridge between the two approaches.