Food glorious food, the delicious, aromatic smells of food that tease our senses. A reaction that is so natural, that cannot be avoided. The sight and smell of any delicious meal makes your taste buds dance in your mouth.
The Banting Diet is a low-carbohydrate, high-fat diet, named after its founder William Banting. The idea behind this diet is that when eating a diet with lower cards and higher fat makes your body shifts from burning carbohydrates for energy to burning fat. The diet is extremely effective for a number of reasons especially for people who are carbohydrate intolerant.
Here are a few signs that may mean you are carbohydrate intolerant:
If you experience experience any of the above the Banting Diet may be able to help you.
Banting Diet Benefits:
All you need to know before you start this change to a healthy lifestyle;
1. Consume animal fat
This is the focal point of the Banting Diet. This challenges the way we think because we have always been taught that fat makes us fat. The truth is that sugars and refined carbohydrates causes insulin spikes which tells your body to store energy as fat.
2. Consume as much vegetables as possible
Vegetables are known as the ‘bulk food’ to all Banters. Green veggies are the go-to-vegetables and all banters know that eating a variety of these veggies is the best for the body.
3. Snacking is a big No-No unless its Banting Friendly
Snacking is a form of cheating especially when on the first week of Banting. Try not to snack unless its Banting-friendly. The solution to beating down those hunger pangs is to increase the amount of animal fat intake as fat acts as a natural appetite suppressant.
4. Never lie to yourself
Consuming high carbohydrate foods that are professed usually hide in foods such as peanuts, baked beans and legumes. Refer to the "Banting Diet red list; foods that should not be consumed as a Banter" to make sure you stay within the guidelines.
5. Never over-eat or never under-eat
Beginner Banters have a habit of either eating too much or too little. Just because you are confined to a low carb diet it doesn't mean you can eat as much fat as you like. At the end of the day if you eat more calories than you burn you will still put on weight.
On the other hand don't under eat. Fat contain fewer calories compared to carbohydrates so you will probably need to eat more than you expect. If you become extremely hungry during the Banting diet chances are you are either under eating or you have not been eating enough fat. The great thing about this diet is fat is a lot more filling than carbohydrates so you shouldn't feel much hunger at all if done properly.
6. Try not to consume too much protein
The Banting diet is a high fat, low carb diet and NOT a high protein diet. The main point of the Banting Diet is to cut out the carbohydrates from your diet and replace it with more fat. Don't focus on increasing your protein intake. You will naturally get enough protein with all the vegetables and meat you will eat.
7. Always read Food Labels
Always be on the lookout when it comes to ready made meals or processed foods. These foods almost always contain carbohydrates. Stay away from foods that claim they are low in fat. These foods may be low in fat but the fats have been replaced with sugars to compensate for the loss of flavor. "Low Fat Meals" are nothing but a sly marketing tactic.
8. Avoid consuming too many fruits and nuts
Fruits contain natural fructose which is "natures sugar". On the Banting diet ANY sugar should be limited, if not avoided completely.
Nuts can be found on the Banting Diets green list however like any food they should still be eaten in moderation. People tend to over eat nuts because they make the perfect snack to carry around all day.
9. Control the amount of dairy you consume
Dairy does contain carbohydrates, and yes, it can be good for the body however is should be strictly controlled and moderated. Dairy does contain small amounts of carbs therefore its not a free for all. If you are lactose intolerant avoid dairy all together.
10. Remain strong
A lot of people tend to give up early while being on the Banting Diet. The first 10 days in this diet venture are always the most difficult because your body is still in the process of getting rid of those nasty carb cravings. Stick with it, after 10 days when the carb cravings disappears you'll start seeing drastic changes, not just with your weight but also your over all mood.
Imagine driving in your car towards a robot, if the robot is green you can continue driving, when it changes to orange you know you need to take caution by driving slowly, however, when the robot turns red we know we must stop.
The Banting diet food list is similar to the robot. Eat as much as you like from the green list, be cautious of the orange list and finally stay away from the red list.
A low carb list of foods that can be consumed routinely.
Flavorings and condiments:
All flavorings and condiments are okay, provided they do not contain sugars and preservatives or vegetable oils.
Food on the Banting orange list contain between 6 grams to 25 grams of carbs per 100 grams. Food in this food list needs to be eaten with caution.
QUANTITY ALLOWED KEY
C = cups per day
T = tablespoons per day
t = teaspoons per day
g = grams per day
The Banting red list contains all the foods you should stay away from completely. These are either toxic or extremely high in carbohydrates. It is strongly advised that you avoid all the items on this list.
Dairy / dairy-related:
Fruits and vegetables:
You can consume moderate amounts of alcohol. Avoid drinking beer and sweet drinks. Non-sweetened drinks and wine gets the green light.
No, but if you already have gallstones you will experience some short-term distress.
No, it is an old wives tale which led us to believe that fats are bad for us. There has never been a scientific study that proves saturated fats are bad for us. On the other hand, there have been numerous scientific studies that have shown the danger of high carb diets.
No, only processed meats which we have advised to stay away from has proven to cause cancer.
No, we need salt however always consume salt in moderation.
Yes, people who are an the Banting Diet generally have no issues controlling their weight. On the other hand, people who eat foods with high carbohydrates generally have trouble maintaining a healthy weight.
Generally people who suffer from Type 2 Diabetes, Hypercholesterolemia, obesity, Hypertension or anyone who struggles maintaining a healthy weight experience great results with the Banting Diet.
Read up on as much information as possible and then decide for yourself if this diet is for you.
There are hundreds of meal plans to follow online. Simply google "Banting Diet meal plans" and search through the results.
There is no need to count calories. If you follow the green listed items you should stay within the guidelines. Carbs on the other hand should be monitored, keep your carbohydrate intake low. If you are not losing weight work on decreasing your carb intake.
Refer to the Banting Green List in this article.
All food that are listed on the Red List. Stay away from refined sugars, processed foods, low-fat foods and any food that is rich in carbs.
Yes, however keep away from sugar and low fat milk. Banters generally prefer using cream when it comes to hot beverages.
Yes. We always recommend exercising even if its only for 10 to 15min per day. Exercising comes with many added benefits and it will help increase your weight loss.
Yes, but don't become obsessed with the scale. Only weight yourself once a week, if you are not dropping weight try cutting down your carb intake or avoid dairy. You may be lactose intolerant!
There is no right or wrong way, but here is some guidance that may help you:
Not seeing any results can be very demoralizing, when it does happen remember we are not all the same and our bodies react differently. If you do not see any results start by cutting back on your carb intake. If this still doesn't work try cutting out dairy completely, many people are lactose intolerant without knowing it.
Yes. A sugar filled diet is not healthy for anyone. If your child is struggling with their weight the Banting Diet should be considered.
Yes, but it is short term side effects. The Banting Diet in its early stages may make you feel dizzy, experience some abdominal cramps, muscle pain, shivers and sweats. However, as your body adjusts you should feel even better than before staring the diet.
Maintain your carb intake and eating habits. After a while your body should stabilize around your optimum weight.
If food is not on any list we mentioned earlier in this article check how many carbs it contains before consuming. Subtract the amount of dietary fibre away from the total Carbohydrate to get the correct carbohydrate content.
If the food item is 0-5 grams of carbs per 100 grams then it is safe to it and its in par with other foods on the "green list". If an item of food is between 6 grams and 25 grams per 100 grams it will fall in the orange food list, take caution when consuming this item of food. Anything above 25 grams is a red light, it falls under the red list of foods and you should not be eating it at all.
Yes, its extremely effective. By ingesting low carbs, you are to control your blood glucose and insulin levels which helps burn fat. Reducing your carb intake suggestively helps you to regulate your cravings for sweets and starchy foods. The only way to achieve this is by consuming a low carb diet.
Yes, yes and yes! Scientific studies verify that saturated fat does not cause heart disease. There are plenty of substantial evidence that proves this.
There you have it. Literally everything there is to know under the sun about the Banting diet summed up in a single page!
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