What Is Banting?

This diet is named after William Banting, an overweight undertaker, whose doctor recommended restricting his carbohydrate consumption combined with eating more healthy fats back in 1862.
This low-carb way of eating successfully caused Mr Banting to shed a significant amount of weight and so the “Banting Diet” was born.

Wholesome foods like green leafy vegetables, healthy fats like avos, grass fed beef, fish & non-seed oils like olive oil.
Take a look at the Banting list of foods here

Eggs & bacon, or Banting muesli, are typical foods to eat for breakfast which keep you feeling full & satisfied for ages.
Cereals are to be avoided as they’re unhealthy, full of sugar & will leave you wanting more.
Here’s a typical Banting breakfast idea, or make yourself some of this Banting muesli which you can have with milk.

Bread, or any simple carbs, are definitely off the table unless you eat low-carb bread.
All bread, sugars, gluten, porridge, pasta and all food on this Banting Red List are to be avoided

The best example of this is that of Prof Tim Noakes who lost a significant amount of weight & managed to reverse his diabetes by adopting this low-carb way of eating.
It’s not only him who benefited from this way of eating though, here’s a list of Banting diet success stories

Potatoes are not strictly allowed, however if you’ve reached your goal weight you can incorporate organic potatoes into your diet.
Sweet potatoes are best though as they contain less carbs.

Yes, coffee is allowed but without sugar and only with full fat milk if you need it.
Take a look at this bullet proof coffee recipe which is ideal for Banters & will keep you energised for ages.

This 7 Day Banting meal plan provides you with the perfect way to get started on this healthy eating plan.
Not only does it give you great meal ideas for breakfast, lunch & supper, but you’ll also get links to easy, wholesome recipes that you will love.
It can also be extended to a 28 day Banting diet plan by swapping the various recipes around.

Granola, low-carb muffins & cauliflower cheese toasties all make tasty Banting snacks

Here are the top 10 Banting rules, starting with eating real food only.

It’s fine to drink dry white wine & pure spirits, like Whiskey which is lower in carbs than other spirits, in moderation but you should avoid beer, cider & mixing spirits with sugary drinks like Coke.

Often these low fat products, like yogurt, are rich in sugar and other flavourants so they should be avoided.
Tim Noakes recommends full fat, organic dairy products.

Whilst it’s not on the green list, it’s a whole lot better than the usual beers which are to be avoided.

Monounsaturated fats like olive oil, avocado oil and fat from meat and fish are far better as a source of fuel & energy than carbs are.
Fats to avoid are polyunsaturated vegetables oils & seed oils as they are not able to be metabolised by us humans, causing weight gain & health issues. These include sunflower & canola oil for example.

Generally speaking you can eat to hunger, so if you’re still full from breakfast, you don’t need to eat lunch.
By eating a LCHF diet, you should have enough energy, and feel less hungry, to last you for longer so you don’t need to eat according to the clock.

Generally any food that is sugar-free, not processed, doesn’t contain gluten or vegetable oil.
This list of Banting groceries will help you stock your pantry with wholesome real food.

Absolutely not.
The unsaturated fats in vegetable oils, such Sunflower oil, Canola oil and other seed oils oxidise when they’re heated & trigger inflammation.
This inflammation causes all sorts of health issues like build up plaque in the blood vessels, causing heart issues.
Ref: https://time.com/4291505/when-vegetable-oil-isnt-as-healthy-as-you-think/
Choose healthy oils such as extra-virgin olive oil & avocado oil.

Whilst both diets are based on eating wholesome nutrient dense foods, the one glaring difference is that Paleo doesn’t allow dairy & does allow fruit.
Here’s a table comparing what is allowed, and what’s not allowed, on both diets – Paleo vs Low-Carb (Banting)

Grains contain proteins like gluten, lectins & phytates which cause inflammation in the body and block other nutrients from being absorbed.

Eating too much fruit is pretty much the same as bingeing on sugar which is the cause of many health issues, like diabetes, and weight gain.

Generally speaking it is not encouraged, however here are some healthy Banting snacks you can indulge in.

Initially you may feel tired & irritable but once your body gets used to using the healthy fats you’re consuming as its preferred source of fuel, you’ll have more energy.
Eating healthy fats provide your body with a clean efficient source of fuel that lasts longer & is more effective than carbohydrates.

Usually the commercial muesli, or granola, is full of grains & gluten which is not allowed.
However, this Banting muesli, or granola, is fine to eat as a snack or for breakfast with full fat milk.

By restricting your carbohydrate intake, especially simple carbs & junk food, you should start to feel healthier & lose weight.
This is because wholesome real food will leave you feeling satisfied & full without wanting more.
Unlike eating fast food, which is addictive, a low-carb diet allows you to eat until you’re full and still see encouraging weight loss results.

The conversion from a high-carb diet to suddenly restricting your carb intake, can initially cause a drop in energy levels leaving you feeling tired.
It takes time for your brain & body to adjust to its new source of energy, whilst also trying to adapt to the drop in electrolyte levels as you lose weight.
Once your system adapts to its new energy source you’ll feel better & energised.

Honey is rich in sugar (fructose) which is not only viewed as a simple carb, but also a major contributor to weight gain, diabetes & other health issues.
Honey should therefore not be used on the Banting diet as it contradicts the LCHF eating philosophy of this way of eating.
Foods like, fruit, dried fruit, raisins, grapes & bananas should be avoided as well as they also high in sugar.

Corn is high in starch, and therefore carbohydrate, and can cause a spike in blood sugar.
Due to its high carb content, corn may prevent weight loss and consumption of GMO (genetically modified) corn may also be a health concern.

Tofu is high in protein and fat, but low in carbs which makes it an acceptable choice of food for anyone on a low-carb diet.

A typical Banting breakfast would be full of healthy fats to ensure that you’re satisfied & energised for most of the day.
Furthermore, by eating a wholesome breakfast full of protein, healthy fats, essential fatty acids and all the vitamins & minerals that you need you won’t start snacking on junk during the day.
Here’s a typical Banting breakfast to get started with.

Here’s a table (Keto vs Banting) comparing what is allowed, and what’s not allowed, on both diets – Paleo vs Low-Carb (Banting) Why can’t you eat cereals, or grains, on the Banting diet?