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Difference Between Keto and Banting
Keto vs Banting, which is the best diet for you?
Whilst there’s definitely a difference between Keto and Banting, both diets have been known to deliver significant results in terms of weight loss & health improvements.
When it comes to the Keto vs Banting debate, both are low-carb, high-fat (LCHF) styled diets, however, the Ketogenic diet is more restrictive than Banting when it comes to carbohydrate intake.
Unlike Banting, the Keto diet works by inducing a state of ketosis to produce ketones for your body’s fuel requirements instead of burning sugar for its energy needs.
Therefore, fat becomes your body’s preferred fuel source for its energy needs, instead of glucose, as it’s more efficient than carbs (sugar).
Besides the health benefits of a low-carb diet, a popular spin-off when it comes to Keto vs Banting is the impressive weight loss results they both produce.
Similar to Keto, the Banting diet also restricts carbs and eliminates refined sugars but does allow more fruit and does not aim to achieve ketosis.
Keto vs Banting: The Difference Between Keto and Banting
| Banting | Keto | |
| Overview | Reduced carbohydrate and sugars – only natural, unprocessed food severely | Severely restricted carbohydrate and sugars with fat being the favoured macro-nutrient |
| Dairy | YES | YES but milk in moderation as it’s sugar content can be quite high |
| Sugar | NO | NO |
| Fruit | Apples & berries in moderation (no bananas) | Only strawberries, raspberries, blackberries, blueberries & plums in moderation. |
| Vegetables | YES but not those grown below ground | Only cauliflower, cabbage, avocado, broccoli, zucchini, spinach, asparagus, kale |
| Meat | Any grass fed meaty cuts | Any grass-fed meat, especially fatty cuts |
| Fish | YES, especially the oily types which are rich in Omega-3 | YES, especially the oily types which are rich in Omega-3 like salmon & wild fish |
| Grains/Gluten | NO | NO |
| Fat | YES all animal fats & non-seed oils (no vegetable or seed oils) | YES saturated fats, monounsaturated fats & especially omega-3 fatty acids as well as animal fats & non-seed oils (definitely no vegetable or seed oils) |
| Nuts | YES all nuts excluding peanuts & cashews | YES all nuts excluding peanuts which are legumes |
| Alcohol | YES but only dry white or red wine | NO |
As you can see from the above table, there aren’t too many differences when it comes to Keto vs Banting.
However, the one main difference between Keto and Banting, is that achieving a state of ketosis is the main purpose of the Ketogenic diet, whilst it’s basically a by-product of going, Banting.
Apart from that, both diets have the support of Prof Tim Noakes who is a big fan of LCHF eating as it’s helped him to manage, if not reverse, his diabetes and shed a considerable chunk of weight in the process.
However, whilst the Banting diet is synonymous with Tim Noakes, it seems that he takes Banting to extremes in that he does not allow himself anything remotely sweet, like any sort of fruit, even if it is allowed in moderation.
So with his severe restriction of carbs, it would seem that he basically follows a Keto diet.
Compare the Difference Between Banting and Keto
What Is the Banting Diet?
The Banting diet was named after an obese William Banting who was prescribed a low-carb diet to lose weight back in 1869.
Following a diet of bacon, fish, poultry, meat, vegetables, some fruit, and a glass of sherry every night he managed to shed his excess weight at the rate of 1lb per week.
He was reportedly a fairly active man before and after being placed on the low-carb diet so it’s clear that activity or exercise had no real influence over his remarkable weight loss on his newfound diet.
The modern Banting diet allows for more fat and dairy which was absent in Banting’s original diet which is probably due to the influence of Tim Noakes who is a staunch supporter of Banting as well as dairy & high fat.
What Is the Keto Diet?
What is the Keto diet and how does it work?
Well, basically the Keto diet is a low-carb diet on steroids, not literally, but compared to a standard diet the macro-nutrient allocation significantly favours fat, with moderate protein and almost no carbs.
As a guide, your total calorie intake should look something like this;
- Carbohydrate: 5%
- Protein: 20%
- Fats: 75%
The purpose of depleting your body of carbs is to force it into a state of ketosis which triggers the release of ketones which are then used as your body’s preferred source of fuel (instead of glycogen).
This is wonderful news for anyone struggling with their weight as it’s the body’s fat reserves that are used to produce the ketones which in turn causes noticeable weight loss.
For diabetics, it improves blood sugar control and even has the potential to reverse diabetes.
Whilst there are many more benefits, when it comes to epilepsy, Keto also reduces epileptic seizures with the elevated level of ketone bodies in the blood.
Keto vs Banting: Which Diet Is Better For Me?
Whilst both of these diets have remarkable weight loss and health benefits, the one that suits your lifestyle is the one that would probably work best for you.
However, if you’re diabetic, for example, Banting is good but it’s likely that Keto, with its strict control over carbohydrate intake, may be better for you.
When it comes to counting calories, neither diet bothers with this as you can basically eat to hunger and still enjoy all the health & weight loss benefits.
If you can’t do without fruit then Banting would be the diet for you, but if too much choice is confusing, then Keto is perfect as it’s so simple to follow.
Both of these ways of eating have tremendous health benefits so it just boils down to your personal preference to see which one is best for you.
Keto vs Banting, Conclusion…
Whatever diet you choose, Banting or Keto, you’re probably going to get “Keto flu” symptoms or “carb withdrawal symptoms” as your body comes to terms with functioning on less glucose and learning to use fat as its primary fuel choice.
During this transition phase, you will probably feel miserable and long for the sweet comfort that eating carbs provides.
As a result, many start a healthy eating plan, like Banting or Keto, with good intentions but end up packing it in as it’s just too easy to eat carb-rich convenience meals.
Whilst compliance and restricting your food choices can be extremely challenging, my advice is to equip yourself with plenty of tempting recipes so that you have plenty of exciting meal options to keep you motivated.
With all the rewarding health and weight loss benefits you will enjoy, you won’t regret making either of these diets a way of life.
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