Banting Diet Curated Resource Guide

What exactly is Banting?

Banting is a low-carbohydrate, high-fat (LCHF) diet, named after William Banting, the first person to do it. It’s been made popular by Professor Tim Noakes in his book The Real Meal Revolution. The idea is that this way of eating makes your body switch from burning carbs for energy to burning fat.

Banting for Beginners

What is the Tim Noakes diet?

Timothy David Noakes (born 1949) is a South African scientist, and an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. He is also a member of the National Research Foundation of South Africa, who list him as one of their highest-rated members. He has run more than 70 marathons and ultramarathons, and is the author of several books on exercise and diet. He is known for his support of a low-carbohydrate, high-fat (LCHF) diet, as set out in his book The Real Meal Revolution.

banting diet

Tim Noakes

What are you allowed to eat on the Banting diet?

There are no tedious recipes or complex calculations with this one – the principles are simple: eat foods that are high in fat, low in carbohydrates and are medium in protein. Only eat when you’re hungry and stop when satisfied. Sounds easy enough, right? Well, before you sign along the dotted lines there are a few big no’s to be mindful about. There is no sugar, no grains (of any kind), no fruit or very little, and definitely no snacking allowed. You can also say goodbye to that afternoon beer or cider, too.

But what you can do is, embrace the love for foods like avocados, coconut oil, eggs, fatty fish (these are the good fats). And be sure to stock up on proteins like salmon, lentils and chicken. Dairy foods such as yogurt, milk and cheese are okay.

Banting diet: What to eat and not to eat

What are the side effects of Banting?

Many people experience certain common side effects when following low carbohydrate high fat (LCHF). These include:

  1. Keto “flu”: during the first week of starting LCHF some people experience aches and pains, headaches, lethargy, nausea, brain fog and/or irritability.
  2. Constipation
  3. Fatigue/lethargy
  4. Muscle aches/cramps
  5. Headaches
  6. Signs of low blood pressure, including heart palpitations, dizziness and nausea.

The good news is that the root cause of these symptoms is the same and completely rectifiable.

How to fix it

  1. Drink plenty of fluids (to thirst)
  2. Add salt to your food
  3. Drink a cup of bone broth every day
  4. Take a magnesium supplement, which provides 400 mg of elemental magnesium daily. Choose a supplement that contains magnesium in the form of a magnesium chelate (elemental magnesium bound to an amino acid), such as magnesium glycinate, for optimal absorption.

Side effects of low carbohydrate high fat (LCHF) eating

What is a Banting meal?

A Low-Carb, High-Fat (LCHF) or Banting diet involves eating natural unprocessed foods with a low-carbohydrate content.

The diet contains fewer carbohydrate-dense foods, higher amounts of healthy fat, and a moderate amount of protein along with non-starchy vegetables. You can Read our Banting / LCHF 101 Page here if you want more information.

The most popular LCHF guidelines are those put forward by Tim Noakes and his Real Meal Revolution, where food is split into a:

  • Green list (all-you-can-eat)
  • Orange list (moderation)
  • Red list (avoid at all costs due to toxicity or high-carbohydrate content)

There is strong evidence that a LCHF diet is very effective at helping you lose weight, optimize your health, and lower the risk of disease.

5 Low-Carb, High-Fat / Banting Meal Plans

Is it good to be in ketosis?

The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream.

Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy. Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age. However, many experts say ketosis itself is not necessarily harmful.

Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people.

The Keto Diet Is Gaining Popularity, but Is It Safe?

How can you tell if your body is in ketosis?

  • Being in ketosis generates elevated levels of ketones, which are detectable in the breath, urine, and blood.
  • Ketone urine testing strips (like Ketostix) are the quickest, easiest way to test for ketones in urine.
  • Hydration and amount of time spent in ketosis may affect Ketostix results.
  • Ways of how to check your ketones include ketone urine testing strips or a change of your breath smell also known as keto-breath.

How to Detect Ketosis

What are Ketosis Symptoms?

Symptoms include:

  • breath that smells fruity or like nail polish or nail polish remover.
  • rapid breathing or shortness of breath.
  • excessive thirst.
  • frequent urination.
  • stomach pain.
  • nausea, vomiting.
  • fatigue, weakness.
  • confusion

Ketosis: Symptoms, Signs & More

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