Understanding Banting

What is banting anyway. 

The lifestyle is named after William Banting, a British undertaker who was very obese and desperately wanted to lose weight. In the year 1862 he paid a visit to his doctor, William Harvey, who proposed a radical eating plan that was high in fat but included very few carbohydrates.

By following this eating plan Banting experienced such remarkable weight loss that he wrote an open letter to the public, the Letter on Corpulence, which became widely distributed. As more people started following this eating plan to lose weight, the term Banting or to ‘Bant’ became popularised.

Respected biologists believe that human genes are not adapted to eating cereals and grains and the‘banting’ diet became the standard treatment for weight loss in all major European and North American medical schools. But in 1959 it was excluded from all the major medical and nutritional textbooks.

In the last few years the The Real Meal Revolution book by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot, and David Grier has made the lifestyle popular in South Africa. 

The lists has evolved recently with the release of the banting 2.0 food list but before you start on your banting journey you may want to first read all about banting below. 

Directly from the real meal revolution

The 10 commandments of Banting.
  1. Eat enough animal fat.
    This is central to Banting. Animal fat DOES NOT make you fat, and you need to eat it. Small amounts at a time make you feel full and stop you from overeating.
  2. Eat enough vegetables.
    Vegetables should be your bulk-food and this means that you must try to have veggies with every meal. Green vegetables are the best – low in carbs and full of nutrients. There are a great many different vegetables on the Green List. Make sure that you have variety in your diet.
  3. Don’t snack.
    For the first week or so of banting, that is, when you are going carb-cold-turkey, you may need to snack periodically, if only to keep your sanity. Make sure that you have banting-friendly snacks at hand. Remember that it is essential to have a good breakfast to set you up for the day. If you aren’t losing those hunger pangs, increase the animal fat in your diet.
  4. Don’t lie to yourself.
    Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts and quinoa, will undermine your Banting attempts. Pay attention to the Red List – the forbidden foods. Quite simply, a red-listed item is either toxic or will cause weight gain. Foods on the Orange List must be eaten in moderation, with careful attention to quantity and carb content.
  5. Don’t over- or under-eat.
    New Banters get nervous about the idea of not snacking and tend to go overboard at mealtimes. Don’t worry about this. As long as there is enough fat in your diet, you will soon, without effort, be eating moderately-sized meals that will carry you through to the next meal. Never force food down your throat. When you are full, stop eating! If you don’t feel like lunch, don’t have it.
  6. Don’t eat too much protein.
    We cannot stress this enough. Banting is NOT high-protein eating. No more than 80 to 90 g of meat or fish is what you should be eating with any meal. [But don’t be over-fastidious, to the extent that you feel deprived. If, on occasion, you eat at a steakhouse, choose the smaller option on the menu and don’t fret. What is more, it is quite unnecessary to chop the pointy bit off the chicken breast!] Remember, the main thrust of Banting is to cut the carbs from one’s diet and increase your fat intake. The consumption of proteins should be unaffected or even reduced.
  7. Be alert!
    Many ostensibly ‘healthy’ products and ready-made meals are full of carbs. Before you buy something, check the label. Five grams of carbs is the cut-off. If the carb content is higher, don’t buy it. Also, avoid any product that professes to be ‘low-fat’. The chances are that it will be loaded with carbs to compensate for the inevitable loss of flavour. When you start scrutinising product labels you will realise why it has in the past been so hard to lose weight.
  8. Avoid too many fruits and nuts.
    Fruit is full of natural fructose (the substance that makes it sweet). Fructose is perceived to be ‘good sugar’ but for a Banter there is no such thing. Sugar is sugar regardless of its perceived ‘goodness’ and, while natural sugar is far preferable to refined sugar, its consumption needs to be strictly controlled. Of all the fruits, berries are best but even berries need to be restricted in some cases. The nuts on the Green List are low in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals, especially women, so must be restricted to an occasional small handful. Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercial roasted nuts, as natural is always better.
  9. Control your dairy.
    Although dairy is good for you, it does contain carbs and can be a stumbling block for some people. When you start Banting, avoid eating too much dairy. In other words, limit your cheese intake as much as possible, use whole milk and double cream yoghurt instead of low fat choices and have cream in your coffee. Butter is always good.
  10. Be strong!
  11. Bonus: The Eleventh Commandment:
    Watch what you drink. We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. Consider the Eleventh Commandment our “drinking disclaimer”. You’re a grown-up and how much booze you choose to drink is up to you.

Source

Banting Green List

Green is an all-you-can-eat list – you choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5g/100g.

It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with – bearing in mind that Banting is high in fat.

Caution: Even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.

  • Animal protein (unless these have a rating, they are all 0g/100g)
    • All eggs
    • All meats, poultry and game
    • All natural and cured meats (pancetta, parma ham, coppa etc)
    • All natural and cured sausages (salami, chorizo etc)
    • All offal
    • All seafood (except swordfish and tilefish – high mercury content)
    • Broths
  • Dairy (Please refer to What is the deal with dairy? on FAQ page above)
    • Cottage cheese
    • Cream
    • Cream cheese
    • Full-cream Greek yoghurt
    • Full-cream milk
    • Hard cheeses
    • Soft cheeses
  • Fats
    • Any rendered animal fat
    • Avocado oil
    • Butter
    • Cheese – firm, natural, full-fat, aged cheeses (not processed)
    • Coconut oil
    • Duck fat
    • Ghee
    • Lard
    • Macadamia oil
    • Mayonnaise, full fat only (not from seeds oils)
    • Olive oil
  • Nuts and seeds
    • Almonds
    • Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic)
    • Macadamia nuts
    • Pecan nuts
    • Pine nuts
    • Pumpkin seeds
    • Sunflower seeds
    • Walnuts
  • Sweeteners
    • Erythritol granules
    • Stevia powder
    • Xylitol granules
  • Vegetables
    • All green leafy vegetables (spinach, cabbage, lettuces etc)
    • Any other vegetables grown above the ground (except butternut)
    • Artichoke hearts
    • Asparagus
    • Aubergines
    • Avocados
    • Broccoli
    • Brussel sprouts
    • Cabbage
    • Cauliflower
    • Celery
    • Courgettes
    • Leeks
    • Mushrooms
    • Olives
    • Onions
    • Peppers
    • Pumpkin
    • Radishes
    • Sauerkraut
    • Spring onions
    • Tomatoes
  • Flavourings and condiments
    • All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable/seed oils.

Source.

Banting Orange List

Orange is made up of ingredients containing between 6g and 25g of carbs per 100g (6% – 25%).

Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are endeavouring to go into ketosis, this list will assist you to stay under a total of 50g carbs for the day. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are all fresh unless otherwise indicated.

  • Fruits
    • Apples 1.5
    • Bananas 1 small
    • Blackberries 3.5 C
    • Blueberries 1.5 C
    • Cherries (sweet) 1 C
    • Clementines 3
    • Figs 3 small
    • Gooseberries 1.5 C
    • Grapes (green) under 1 C
    • Guavas 2
    • Kiwi fruits 3
    • Litchis 18
    • Mangos, sliced, under 1 C
    • Nectarines 2
    • Oranges 2
    • Pawpaw 1
    • Peaches 2
    • Pears (Bartlett) 1
    • Pineapple, sliced, 1 C
    • Plums 4
    • Pomegranate ½
    • Prickly pears 4
    • Quinces 2
    • Raspberries 2 C
    • Strawberries 25
    • Watermelon 2 C
  • Nuts
    • Cashews, raw, 6 T
    • Chestnuts, raw, 1 C
  • Sweeteners
    • Honey 1t
  • Vegetables
    • Butternut 1.5 C
    • Carrots 5
    • Sweet potato 0.5 C
  • KEY
    • C = cups per day
    • T = tablespoons per day
    • t = teaspoons per day
    • g = grams per day
    • For example: 1.5 apples are all the carbs you can have off the orange list for the day (if you want to go into ketosis and make sure you are under 50g total carbs for the day).

Source.

Banting Red List

Red will contain all the foods to avoid as they will be either extremely unhealthy (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice).

We strongly suggest you avoid all the items on this list, or, at best, eat them very occasionally and restrict the amount when you do. They will do nothing to help you in your attempt to reach your goal.

  • Baked goods
    – All flours from grains – wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etc
    – All forms of bread
    – All grains – wheat, oats, barley, rye, amaranth, quinoa, teff etc
    – Beans (dried)
    – “Breaded” or battered foods
    – Brans
    – Breakfast cereals, muesli, granola of any kind
    – Buckwheat
    – Cakes, biscuits, confectionary
    – Corn products – popcorn, polenta, corn thins, maize
    – Couscous
    – Crackers, cracker breads
    – Millet
    – Pastas, noodles
    – Rice
    – Rice cakes
    – Sorghum
    – Spelt
    – Thickening agents such as gravy powder, maize starch or stock cubes
  • Beverages
    – Beer, cider
    – Fizzy drinks (sodas) of any description other than carbonated water
    – Lite, zero, diet drinks of any description
  • Dairy / dairy-related products
    – Cheese spreads, commercial spreads
    – Coffee creamers
    – Commercial almond milk
    – Condensed milk
    – Fat-free anything
    – Ice cream
    – Puddings
    – Reduced-fat cow’s milk
    – Rice milk
    – Soy milk
  • Fats
    – All seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)
    – Chocolate
    – Commercial sauces, marinades and salad dressings
    – Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats
  • Fruit and vegetable juices
    – Fruit juice of any kind
    – Vegetable juices (other than home-made with Green list vegetables)
  • General
    – All fast food
    – All processed food
    – Any food with added sugar such as glucose, dextrose etc
  • Meats
    – All unfermented soya (vegetarian “protein”)
    – Meats cured with excessive sugar
    – Vienna sausages, luncheon meats
  • Starchy vegetables
    – Beetroots
    – Legumes
    – Parsnips
    – Peanuts
    – Peas
    – Potatoes (regular)
  • Sweeteners
    – Agave anything
    – Artificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda)
    – Cordials
    – Dried fruit
    – Fructose
    – Honey (except for 1 t on orange list)
    – Malt
    – Sugar
    – Sugared or commercially pickled foods with sugar
    – Sweets
    – Syrups of any kind

Source.

Banting and Dairy

There has been a great deal of debate whether dairy is worth keeping around. Some believe that consuming dairy is “unnatural”, as milk in their minds is meant for infants only (or calves in our case), and that cross-species lactation has no place in a human’s shopping cart – ever!

Humans have, however, been consuming dairy for many thousands of years. It has been documented that for the lucky few, human genes have changed to accommodate dairy products. It is interesting to note that though this genetic change has occurred three quarters of the world population is lactose intolerant. Lactose intolerance is particularly prevalent in Africa, South America and parts of Asia. Ok, moo-ving on…

While Banting, you may find that dairy does not agree with you. Here are three main reasons:

  1. Lactose intolerance.
  2. Casein intolerance.
  3. An imbalance in the gut flora

Visit the original source to read more about dairy, lactose intolerance, and why these foods much be affecting your weight loss.

Ketosis on Banting

Put simply, ketosis a state your body enters once it has been deprived of glucose. Your body switches to burning fat for energy (stored fat or fat that you have eaten) instead of glucose. A side-effect of that process is the release of ketone bodies into the blood stream.

When you’re starved of glucose, your body has no choice but to burn fat for fuel so it needs little explanation as to why ketosis works at melting fat like a blow heater on an ice sculpture. Ketosis comes with some added extras namely a commonly noted sense of euphoria or lucidity and increased energy levels.

  • What do I do?
    • Theoretically it is very easy.
    • Avoid anything with a carb in it (only eat foods on the Green Food List)
  • What should I eat?
    • If you’re worried about eating the wrong thing, it always helps to up your fat content. 
    • Your body can convert protein into glucose so too much meat will hinder your progress.
  • What about Ketoacidosis? (Hint: It’s not the same thing!)
    • Nutritional ketosis and diabetic ketoacidosis should not be confused with one another, and a ketogenic diet doesn’t cause ketoacidosis. Diabetics (types 1 + 2) will both do well on a ketogenic diet.
    • Ketosis is something that Type 1 Diabetics can benefit from by maintaining stable blood sugar levels to avoid diabetic complications.
    • Ketoacidosis is a completely different entity altogether, and can be life-threatening to the Type 1 Diabetic.
    • So whilst ketosis is a perfectly normal response to carbohydrate restriction, ketoacidosis is a pathological condition caused by insulin deficiency.
    • Common to both ketosis and ketoacidosis is low insulin; however, in ketoacidosis, blood glucose levels are very high, and insulin is critically low.
    • Ketone levels are elevated in both states, although are 10-20x higher in ketoacidosis.

For more info on Ketosis check out Peter Attia. For some info on Endurance exercise on ketosis check out Ben Greenfield.

Visit the original source to read more about the specifics of what you should do, what you should eat, and the difference between ketosis and ketoacidosis.

Banting portions

If the traditional food pyramid has been getting it wrong all these years and the proportions of a typical plate of food have been lopsided, just what exactly is a Real plate of food supposed to look like?

A common mistake being made is people reading that their plate should be 40% fat, 40% protein, and 20% veggies, thinking that 40% of your actual plate should be covered in fat, etc.

What this percentage is actually referring to is a % of calories:

  • Protein = 4 calories per gram
  • Carbs = 4 calories per gram
  • Fat = 9 calories per gram

So if 40% of your calories come from fat, this might still only cover a small fraction of your plate. Likewise 20% of calories from veg will probably take up a significant amount of physical space.

If in doubt, look over some of the Banting recipes to get a good gauge on what your meals should look like.

Visit the original source to read more about the specifics of what you should do, what you should eat, and the difference between ketosis and ketoacidosis.

Frequently Asked Questions
  1. [expand title="Who should Bant?"] Anyone who suffers from one or all symptoms of the metabolic syndrome or insulin resistance, i.e.
    – Hypertension
    – Overweight or obese
    – High Blood Pressure
    – Type 2 Diabetes
    – Hypercholesterolemia
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  2. [expand title="Who is advised not to Bant?"] Banting refers to a diet high in good quality saturated fats and containing no more than 50g of net carbohydrates per day.
    You should avoid Banting if:
    – You have a medical issue that you are unsure of and have not yet received consent from your doctor to Bant
    – You are particularly lean, do regular high-intensity exercise and have no weight problems
    – You are an infant or a toddler
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  3. [expand title="Can I Bant if my weight is normal?"] Yes. There are many health benefits to Banting: healthy heart, healthy sugar and cholesterol levels, healthy weight and repair of damage from inflammation.
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  4. [expand title="How do I get started?"] The best way to get started is to read the Real Meal Revolution to get to grips with the theory and a few great Banting recipes.
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  5. [expand title="What can I do right now to get Banting?"] There are a few things you can do right now. The first would be to clean all you cupboards of anything on the Red List and stock up on the Green List items. Have a look at the following articles “What Should My Plate Look Like“, “The 10 Commandments of Beginner Banting“, “Ketosis” and “Big Breakfast vs. Big Dinner“.
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  6. [expand title="Can I cheat?"] It depends on your level of insulin resistance and how fast you wish to lose weight. To be honest, with all the delicious food you will be eating, every day will feel like a cheat day. The key here is preparation. Be sure to have everything you need on hand and know where to eat out where you can enjoy banting-friendly food. The problem with cheating is that once your body has used up all its glycogen stores and become fat adapted, your body creates ketones to burn fat. If you cheat, your body begins burning carbs again rather than fat and you stop losing weight. You then have to go through the cold turkey all over again.
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  7. [expand title="Do I have to count calories?"] There is absolutely no need to be wasting your time counting calories. If you stick to Green Listed items, you will be fine. You may however like to keep in mind how many net carbs you are eating. This is fairly simple. All you need to do is subtract the dietary fibre from the amount of carbs you eat and you are all set! If you feel hungry though, fill up on some fat. Two meals a day should be enough if you are eating enough fat. If you must snack a few nuts here and there will quell and feeling of hunger.
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  8. [expand title="What are the best foods to eat?"] The Real Meal Revolution book is filled with some fantastic recipes that will help you feel satisfied and happy all through the day. Fill up on food from the Green List and make sure you are getting enough fat. Real food is the only way to go. It is the best way to have control over what you are eating. Think of this way: You are unhealthy not because you are not exercising, you are unhealthy because you are not stepping up to the plate – It’s time to start cooking your own food. Don’t fall for unhealthy packaged food, full of sugars and preservatives.
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  9. [expand title="What foods should I avoid?"] It is best to avoid everything that you see on the Red List which consists of either toxic (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice). All processed foods, foods containing refined sugars and fruit sugars as well as carb-rich or low-fat foods would be avoided at all times. Not only are they generally spoiled in the refining process, but are devastatingly low in nutritional value. These foods do not resemble real food in any way and should not find its way onto your plate. Go for the the real food option which you will find on the Green List.
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  10. [expand title="What snacks can I eat?"] If you feel you really need the boost, have some broth or eat some nuts or seeds found on the Green List. We do feel, however, that you won’t need to snack at all. If you have had enough fat for breakfast, then you will not need to snack during the day. It’s all about appetite control. Carbs make you feel hungry and cause your body to experience cravings, while fat keeps you satisfied and craving-free.
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  11. [expand title="What can I drink?"] Water, tea and coffee are great. Be sure to have full-cream milk and skip the sugar. You may also like to try the Banting Hot Chocolate or the Bulletproof Coffee.
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  12. [expand title="Can I have alcohol?"] We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. While cooking, the wine is boiled away along with the alcohol and so only the flavour (and carbs) remains. Make sure that your net carbs remain 50g or under and you should be fine!
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  13. [expand title="Can I exercise?"] Exercise is great, but don’t forget the facts about fat. Banting may be high in fat, but it is the sugars that result from a carbohydrate rich diet that makes you fat, cause inflammation and other diseases. You are free to exercise while Banting – there are a whole host of benefits in doing so – yet it is not necessary for weight loss. Eating real food will help you trim down in no time! For more information about exercise and nutrition see “Why Some People Don’t Lose Weight When Banting” and Gary Taubes’ great video: “Why We Get Fat“.
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  14. [expand title="How often should I weigh myself?"] There is no rule about how often to weigh, but you may like to weigh yourself once a week to see how you are doing. If you find yourself plateauing or not losing as quickly as you would like, try skipping the dairy for a few weeks.
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  15. [expand title="What do I do if I am not losing weight?"] Not losing weight can be very frustrating. If you are not losing weight check that you are in fact in the state of ketosis using Keto Sticks, consider dropping dairy for a few weeks and the weight should almost magically disappear. For more information be sure to check out “The 10 Commandments of Beginner Banting“.
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  16. [expand title="Is there an age limit?"] If your child shows any signs of obesity, there is a high likelihood that he or she is insulin resistant. In this case, Banting will be very beneficial. Later in 2015 we will be launching a little something to get to the meat of child nutrition. Keep your eyes and ears open!
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  17. [expand title="What are the side effects?"] Some side-effects in the short term may include dizziness, shivers, sweats, cramping, muscle pain and a change in gut flora. These are side effects of your body ‘coming off the carbs’. The side-effects should not last longer than a week. Hang in there!
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  18. [expand title="If I eat only two meals a day, what if I'm hungry at lunch time?"] There is no need to eat more than two meals a day but that does not mean you may not eat three. The idea is to eat to hunger. If you are hungry, eat. If you are not, don’t. When you remove addictive foods from your diet and up your fat intake, you will find that you do not need to eat as often as you have been told to eat. So, if you are starving at lunchtime, eat something.
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  19. [expand title="What tests can I do to monitor changes?"] The easy ones are to weigh yourself and measure things like your waist, chest, and hips. Be sure to do this before you start Banting to see the results for yourself later down the line. Some weighing machines will give you an estimate of your body fat and be sure to ask your doctor to do measure fasting glucose, cholesterol and take your blood pressure. You may use Keto Sticks to monitor whether or not you are in the state of ketosis.
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  20. [expand title="How do I manage maintenance when I reach my target?"] Keeping your net carbs below 50g will ensure the maintenance of your perfect weight. If you continue to lose weight on 50g of carbs, increase your carb count to a point that you maintain. This will take trial and error. You will have to find your sweet spot!
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  21. [expand title="How can I make Banting a way of life?"] After the initial preparation and diving in, Banting becomes a way of life. Taking a little time to replace “staple” foods which contain high concentrations of sugar and carbohydrates such as sugars, syrups, fruits, honey, rice, start breads will pay great dividends in the long run. Stock up on all the foods mentioned in the Green List. Also make sure to have enough butter and coconut oil for cooking.
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  22. [expand title="What should I eat before, during and after exercise?"] What you’ll find if you don’t eat refined carbs regularly is that you can get through long runs without much nutrition. Some Banting athletes have done up to 25 hours of exercise a week with not one shot of Energade or even an energy bar. Generally, you should eat large fatty meals loaded with cheese, butter or coconut oil and eat your fill. If you are doing a 12 hour set then perhaps stuffing yourself would be the right thing to do. This should be done the night before or very early in the morning. Sweet potato is the closest one should get to a carb but we hardly make a point of loading up on them. We would recommend eating a large meal a few hours before or the night before and then only drinking water during your session. Also make a point of drinking a decent amount of water between sessions. Coconut water is great too and is one of the most effective natural isotonics. Getting your body used to Banting and extreme exercise takes up to six months so one needs to be patient. Jonno (our chef) swims up to 100km a week while Banting only supplementing with sweet potato and butternut occasionally. People also get confused between ‘hitting a wall’ and just simply running out of fuel. We are of the opinion (insert disclaimer here) that you can’t run out of fuel unless you have zero percent body fat, so our assumption is simply that we are training too hard.
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  23. [expand title="How do I get into or start in ketosis?"] We do explain in the book that you need to be eating around 50g or less net carbs per day to reach ketosis. If referring only to the lists, you will reach ketosis by only eating ingredients on the Green List. All of the recipes in the book are green listed apart from the Spiced Pumpkin and Goats’ Cheese Salad which is Orange Listed. This means you can eat them all at will and remain in ketosis. Make use of the Banting green and orange lists which will tell you which ingredients contain less than 5g (Green List) or less than 25g (Orange List) of carbs per serving . The Red List will tell you what to stay away from completely. There are also measurements next to each ingredient on the Orange List stating how much you can consume in one day and remain comfortably within the limit of 50g of carbs per day (a ketogenic diet). To test whether or not you are in Ketosis, get a Ketosis Monitoring Device (or Ketone Sticks here) which will be able to tell you instantly whether you are in ketosis or not. Here is more information on ketosis.
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  24. [expand title="How do I use the Orange List of foods?"] If you want to achieve ketosis for weight loss, you need to aim to have fewer than 50g carbs per day. In order to ensure this we recommend that you don’t consume more than 25g carbs from the Orange List. The quantities next to each ingredient equate to 23-25g net carbs. So, for example, 1.5 apples equals approximately 25g carbs. All the amounts would be medium sized versions of the ingredients.
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  25. [expand title="What is the deal with dairy?"] For those who are not lactose intolerant, dairy (full cream) is fine. However, we have found that some people are losing dramatically more weight if they omit dairy when Banting. Others can consume dairy without it having an effect on their weight loss goals. We have left dairy on the Green List, but you will need to monitor your weight loss levels and your dairy intake. If you find that you are not losing enough weight and are consuming dairy, then try cutting out dairy. Unfortunately, dairy is unique to every person as lactose is a form of carb that everyone responds to differently.
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  26. [expand title="What are the nutritional breakdowns of each recipe?"] 99% of the recipes comprise completely green listed ingredients, meaning they are ‘eat your fill’ recipes. The point we’re making is that one shouldn’t need to count any of that other stuff, apart from one’s carb intake. Being ‘Green Listed’ would mean that each recipe has a net carb percentage of 5% or less. Fat should be monitored by your appetite – i.e. If you are still hungry two hours after breakfast, you’re not getting enough fat. If you are lasting a whole day with only one meal, you’re doing fine. We will not be adding the nutritional data to any books in the future as we believe it is irrelevant if you are eating according to the most basic rules which are: 1. Eat whole foods – organic as much as possible, 2. Only eat when hungry, and 3. Don’t eat refined carbs or anything else on the Red List. These rules insure that the food you eat will be nutritious, you don’t feel the need to stuff yourself to get the right amount of anything in and that your appetite will stay under control (no carbs driving hunger). If you follow these basic rules, you will lose weight and you will feel healthier all without needing to keep an eye on the stats.
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  27. [expand title="What do I do if I have a dairy allergy?"] There are many fantastic, tasty alternatives for you! Instead of cows’ milk you may use homemade almond milk, coconut milk, coconut cream, goat’s milk, camel’s milk, sheep’s milk, and kefir and there are also many egg free options too. Check out our Pinterest boards for more information!
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  28. [expand title="What about foods that are not on the list?"] Foods that are not on the list may be checked just by searching “how many carbs in…” It will show you exactly how many carbohydrates in that particular food. You should remember to subtract the dietary fibre to get an accurate idea of the carbohydrate content. If the food item contains between 0 to 5g/100g of carbohydrates consider it on the Green List. Eat as much as you like, no guilt here! If the food item contains between 6g and 25g of carbs per 100g (6% – 25%), consider it Orange Listed! Eat with caution! Anything above 25g/100g is considered Red List items. Stay away!
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Source.

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2 thoughts on “Banting or Ketogenic – A beginners guide”

  1. Hi

    Sorry for writing this message, but I don’t know how to get hold of you. I left messages on facebook but now reply. I struggle to get through to your email for the February challenge is there a alternative please I am desperate.

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