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The Banting Diet

Banting Diet: Everything You Need To Know

The Banting Diet made its first appearance in 1862, recognised as a ‘miraculous’ way to treat obesity. According to Healthline, the diet made a modern comeback in 2013 as a low carbohydrate, high fat (LCHF) way of eating. 

Banting mainly focuses on limiting your intake of carbohydrates with a promise to reverse type 2 diabetes and high blood pressure. It may also improve your energy levels and provide you with better sleep patterns. This is all while you lose weight at the same time. 

For some people, Banting has become a way of life. Other people feel differently and see Banting as too restrictive and unsustainable in the long run. 

What Is The Banting Diet?

The Banting Diet is the first of different low-carbohydrate programmes and came about because of the weight loss success of a once obese patient called William Banting. Initially, William wrote a pamphlet about his weight loss journey, which is seen as the first diet book to highlight LCHF.

Tim Noakes, a South African scientist, adapted the original Banting diet and wrote his book version titled Real Meal Revolution.  

Initially, the diet consisted of four meals a day that comprised protein – such as meat or fish – and paired it with a restricted carbohydrate portion, plus a fruit as a snack or dessert. Bread, beans, butter, milk, sugar and potatoes were removed from the diet too. 

The revised Banting diet by Tim Noakes is divided into four phases. Each phase aims to lead you to a new pattern of eating. The updated version resembles the keto diet and continues to limit carbohydrates.

The first phase is observation. For one week, you eat as usual but keep a food diary that speaks about how your body responds to the food in your current diet. 

Restoration is phase two and occupies ten weeks of your time – depending on how much weight you want to lose. The restoration phase is meant to reinstate your gut health and help you adapt to the Banting diet. During the ten weeks, you stick to food lists and won’t need to count calories or control your portion sizes. 

Phase three is transformation and aims to achieve ketosis. This is recognised as the toughest one and closest to the original Banting diet out of the four phases. Phase three requires you to stick to the green list of foods and last as long as it takes to achieve your weight goal. The phase encourages lifestyle modifications, such as intermittent fasting, exercise and meditation. 

Preservation is the fourth and last phase. It lasts indefinitely and begins as soon as you reach the weight amount you want. The phase is flexible, and you can re-introduce some foods because you have a better understanding of food that works for your body and how to maintain your weight goal. 

Benefits Of The Banting Diet

The Banting Diet is for weight loss, but it has other medical benefits. Many people try it and find expected benefits other than weight loss – for example, reversing type 2 Diabetes, disappearing Irritable Bowel Syndrome (IBS), normalised blood pressure and sleep improvements. 

The Banting Diet is customisable and works differently for each body type. You may track your food as you partake in the diet, but it does not depend on calorie counting or specific carbohydrates. Also, if you are a follower of the programme, you can pinpoint your hunger cues, such as eating when you are hungry and stopping when you feel satisfied. 

Disadvantages Of The Banting Diet

While on this diet, William Banting accomplished his weight goal, but it is not guaranteed that it will work for you. There are drawbacks and risks. 

Because the Banting Diet is restrictive, nutritionists express concern about cutting out many foods. According to some experts, restricting yourself from certain foods is not easy to adhere to and is not a long term advantage. 

Other research shows that the diet lacks evidence and scientific research supporting the Banting approach, which may also suggest that this diet is not sustainable in the long term. More research shows that the diet may cause nutrient deficiencies in minerals, such as iron and magnesium, which are found in whole grains. 

Low Budget Banting Diet Plan

Briefly suggests that if you eat the right calories, you consume less. For example, eat more vegetables, beans, salads and steaks. An omelette also fits this description, especially with the proteins, spices, herbs and vegetables. 

Other low budget Banting meals include purchasing tortillas, storing them and creating homemade filling when you are ready to eat them. The fillings can be chicken salad, tuna mayonnaise and other options that go in the fridge.

You can also try beef and mushroom cauliflower risotto, pan-roasted chicken thighs and mushrooms, bacon-wrapped pumpkin slices and baby marrow noodles with avocado pesto.

Banting Diet Food List

The Banting Diet food lists are the colours of traffic lights – green, orange and red.

The green list consists more of your fruits and vegetables. Examples include leafy greens, tomatoes, cucumbers, celery, cabbage, cauliflower and broccoli. Proteins are included, too, such as meats, poultry, seafood, eggs and cured meats. 

Water is essential, and caffeine-free teas, flavoured waters and sugar-free drinks are welcome too. 

The orange list reminds you to exercise self-control. The foods on this list have health benefits but can be a disadvantage to you if eaten excessively. Cream cheese, soft cheese, cottage cheese and other dairy products can be found on this list, including raw nuts and unprocessed nut butter. 

The red list is the ‘never eat list’ because it includes heavily processed foods. These foods are high in carbohydrates, bad fats, sugar and sodium. The list consists of grain-based foods, such as crackers, cereals and battered food. Potato chips, energy drinks, jam, canned fruit, and coffee sweeteners can also be found on this list. 

There is a grey list, but it only covers vegetarian proteins and supplements. 

Eat Well and Look Fabulous!

A diet should not tell you what you can’t have but what you can eat and enjoy each flavourful meal. If you want to try the Banting Diet, consult your health practitioner, especially if you are on chronic medication. 


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