How To Lose Weight Fast With Banting

It is considered to be a miraculous way to lose weight and first originated in 1862. It regained popularity in 2013 and is similar to the keto diet.

There are various other benefits associated with this diet including reverting type 2 diabetes, controlling high blood pressure, as well as improving energy levels and quality of sleep.

While it may be a sustainable way of life for some, others may struggle with limiting their carb intake and following this diet strictly over the long run.

Banting Diet: Everything You Need To Know

This provides a complete rundown of how one can pursue this diet, a basic meal plan of foods to eat and avoid, and the pros and cons associated with this diet.

Based on the success of his diet, Banting published a booklet titled “Letter on Corpulence”, whereby he revealed a detailed strategy and guide for weight loss through the low carb method.

This popular diet re-emerged recently, as Tim Noakes, a South African scientist, and professor, tried the Banting diet himself and presented his take on it.

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He wrote a book titled “Real Meal Revolution”, in which he laid down his own version of this diet, namely the Banting 2.0 or the RMR Banting approach.

The original Banting diet is divided into four daily meals and provides a detailed list of foods to eat and avoid, which makes it easier to follow.

However, the RMR Banting approach is a bit more complicated. It divides the process into four phases which are: observation, restoration, transformation, and preservation.

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It provides structured meal plans along with multiple food lists that are detailed and fairly complex. Plus, this diet requires a more long-term approach and lifelong abstinence from foods containing sugar and gluten.

As mentioned previously, this diet is divided into four phases, aimed at easing into the transition towards a LCHF (low carb high fat) way of life.

This phase is aimed at restoring your gut health and ensuring that your body becomes accustomed to this new way of eating.

Banting 7 Day Meal Plans

You should aim to follow it for 1 week for every 5 kg of weight that you want to lose through the diet.

While there is no calorie counting or portion control in this phase, you will be introduced to a series of food lists that you have to abide by.

This phase is particularly important as it introduces you to ketosis, a process through which your body burns fat to produce energy.

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This gets you in a rapid fat-burning mode, and it also includes hacks like intermittent fasting, exercise, sleep, and meditation, to ensure that you avoid reaching the weight loss plateau.

In this phase, you are supposed to consume foods from the Greens list, and avoid foods from the Orange and Red lists.

This phase is supposed to last indefinitely and starts when you reach your desired weight. This phase helps in maintaining your weight for the future.

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However, this phase is more flexible than the previous ones and allows you to reintroduce certain foods which were previously not allowed.

The Banting diet provides a series of lists of foods that are to be consumed or avoided during this diet. These lists are described as follows:

Meat, poultry, and fish: all meat, poultry, fish, seafood, offal, and naturally cured meats, for example, salami, pancetta, bacon, parma ham, jerky, coppa (capocollo), and biltong.

The Ultimate Guide To The Banting Diet

Fruits and vegetables: leafy green vegetables, green beans, aubergine, artichoke hearts, asparagus, bean and Brussels sprouts, broccoli, cabbage, cauliflower, celery, chard, endive,   courgettes, cucumber, fennel, gem squash, garlic, kale, leeks, radicchio, lemon and lime, lettuce, mushrooms, olives, onions, peppers, okra, palm hearts, radishes, rhubarb, rocket, shallots, spinach, snap peas, spring onions, tomatoes, and turnips

These are foods that are meant to be eaten in moderation, as they may hinder your weight loss journey, despite the numerous benefits that they provide.

Fruits: apples, apricots, bananas, blueberries, blackberries, cherries, clementines, fresh figs, gooseberries, granadilla, grapes, guava, jackfruit, kiwi, kumquats, litchis, loquats, mangoes, nectarines, orange, papaya, pears, peaches, persimmon, pineapple, plantain, plums, pomegranates, quinces, raspberries, starfruit, strawberries, tangerines, tamarind pulp, and watermelon

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Fruits and vegetables: butternut squash, beetroot, carrots, baby corn, calabash, celeriac, cassava, corn, golden beets, edamame, Hubbard squash, parsnips, jicama, potatoes, peas, rutabagas, pumpkins, spaghetti squash, and sweet potatoes

Gluten: barley, bulgur, couscous, durum, einkorn, farina, graham flour, Khorasan wheat (kamut), matzo, orzo, rye, semolina, spelt, triticale, wheat, and wheat germ

Sweets: all confectionery and non-dark chocolates, artificial sweeteners, agave, canned fruit, coconut sugar, cordials, fructose, glucose, jam, malt, rice malt syrup, sugar, and golden syrup

Important Banting Diet Facts

These foods are also among those that may slow down your progress in this diet, hence they are to be eaten at your discretion.

While there is less research on the correlation between the Banting diet and weight loss, studies have shown that LCHF diets are effective for losing weight.

A low carbohydrate intake results in a reduction of the circulating insulin level, which leads to a high level of circulating fatty acids, and leads to fat oxidation for energy needs.

The Banting Diet: Pros, Cons, And What You Can Eat

This results in rapid weight loss, while also promoting the feeling of fullness, which occurs when you increase protein intake in your diet.

By eliminating foods mentioned on the Red list, you are bound to lose weight faster as consuming processed and sugary foods leads to weight gain.

Therefore, before embarking on the journey of adopting the Banting diet, one should carefully consider the pros and cons associated with it.

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Remember, weight loss can never be a short-term goal, it should be considered as a lifelong journey towards healthy eating and maintaining an optimal level of weight.

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Is Banting Sustainable?

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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.

Your Banting Diet Shopping List

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.

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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 and 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 while being on the Banting Diet. 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.

Is Banting Still A Good Idea?

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