The best diet is always the one that is balanced and fits your lifestyle. In addition, the USDA advises that added sugars should not exceed 10% of daily calories. This aligns with the Banting plan since it eliminates added sugars. However, this does not account for foods containing naturally occurring sugars such as fruit, which a part of a balanced diet. The Banting diet allows for some low-sugar, low-carb fruits in moderation.

It cuts out many food groups, including grains, dairy, and fruits. It is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet. The Banting diet is a low-carbohydrate, high-fat eating plan that first appeared in 1862. It is recognised as a way to treat obesity and has since become one of the most popular diets in the world. The diet is based on the theory that carbohydrates are the main cause of weight gain. This is unimeal review when your body switches into that fat-burning state because of the sugar-free, gluten-free, low carb foods you’re eating.

Meal Prep Like a Pro

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. You’ll be in your kitchen surrounded by red-listed stuff, starving, and ready to punch the fridge. While the Banting diet has its drawbacks, some people have found success with it, and it continues to be a popular weight-loss method. First up is The Real Meal https://www.accessnewswire.com/newsroom/en/sports-leisure-and-entertainment/unimeal-reviews-2025-your-complete-guide-to-the-app-subscription-a-1046527 Revolution book, your go-to guide packed with comprehensive insights, practical tips, and mouth-watering recipes to keep you motivated on your journey.

Who shouldn’t follow the Banting diet?

Noakes developed a food list to help break down the foods you want to build your plate with and the ones you want to avoid. Check out the picture below to get an idea of how to move through the phases using this list. You will continue to eat sugar-free and gluten-free, but depending on your lifestyle, you have options for adding more carbs back into your diet. This is the phase that is meant to be sustained for your whole life. You may have noticed that the banting diet is very similar to the keto diet; however, there are key differences, starting with the structured phases of the banting diet, which are not included in keto… FYI, you’ll be sticking to the green and orange lists for the most part in this 7-day plan.

Light Red List⁚

The RMR Banting approach is based on Banting’s original plan. It is a low-carb, high-fat diet that eliminates all grains, added sugars, vegetable and seed oils, and any foods containing gluten. On a Banting diet, macronutrients are distributed to induce ketosis. Banting is the term used to describe the act of dieting – specifically dieting by removing carbohydrates from your diet and replacing them with high fat foods and a moderate amount of protein.

Within the Real Meal Revolution system, this is commonly referred to as the Transformation phase because this is where people see the biggest changes. The Banting Diet is a powerful approach to achieving and maintaining good health and weight loss, especially for beginners. For further information, make sure to check out the helpful Banting Diet for Beginners Guide on For Beginners and dive deeper into the diet’s benefits.

High Sugar Drinks and Fruits

The diet is also very high in fat, which could put some people at risk for developing heart disease. There is a lack of long-term scientific evidence supporting the Banting approach. While some small studies have indicated potential for weight loss, there is not a lot of scientific research that specifically supports the Banting diet. One study showed that low-carb, high-fat meal plans could be nutritionally sound and support weight loss, but it is unclear whether this type of diet is sustainable in the long term.

Banting Diet Facts

• Whether you’re looking for weight loss, or to improve your health, a banting diet can help.
• The Banting diet is a low-carbohydrate, high-fat eating plan, which was first prescribed in 1862 to an obese patient, William Banting.
• Animal proteins contain purines, which break down into uric acid in your body.
• Keep it interesting & exciting with these Easy Banting Recipes which will provide you with a wide variety of meal choices to help keep you firmly committed to this healthy way of eating.
• While the Banting diet has its drawbacks, some people have found success with it, and it continues to be a popular weight-loss method.
• The orange list includes foods that should be consumed in moderation.

This means that a diet high in carbs, combined with insulin resistance, can lead to a cocktail of lifestyle diseases like atherogenic dyslipidaemia, gout, and Type 2 Diabetes. In the quest to lose weight, one of the most common strategies is to track your calories. This approach is scientifically proven to be effective and enables you to consistently enter a calorie deficit – which is the only way to lose weight successively. However, tracking your calories is time consuming and difficult to maintain if you’re on the go or busy with work and family life. There are some universal rules that apply to everyone’s Banting/Keto journey. In your initial months with Real Meal Revolution, you’ll likely see some impressive weight loss as your body adjusts to our fabulous programs.

Phase 1 involves observing your current diet and keeping a food diary, which a healthcare professional can help analyse. Phase 2 focuses on restoration and involves following food lists to avoid red and light red list foods, which may require guidance to ensure you are meeting your nutritional needs. Phase 3 is the most challenging, aiming for ketosis, and may require professional support to ensure safety and effectiveness. In addition to unprocessed and whole foods, the Banting diet also includes moderate to high protein levels. Full-fat dairy products, for example, are encouraged as they provide satiety and essential nutrients such as protein and calcium. However, due to the elimination of certain food groups, such as fruits, starchy vegetables, legumes, and dairy, there may be a risk of nutrient deficiencies on the Banting diet.

Second, low-carb diets tend to be higher in protein and fiber, both of which are satiating nutrients that promote fullness and reduce hunger (13). Ketosis has several possible benefits, including weight loss, reduced hunger, and improved mental clarity (11). You’ll also need to test your ketone levels regularly to make sure you’re in ketosis. This can be done with urine strips, breathalyzer, or blood tests.

Highly restrictive diets are often difficult to follow long-term and may lead to nutrient deficiencies. A review of 23 studies found that both low-carb and low-fat diets can improve all of these markers (5). There are several mechanisms that explain how the LCHF diet might cause weight loss. He had an effective treatment for obesity but not a convincing theory to explain it. As he was a medical man, and so easier for the other members of his profession to attack, he came in for a great deal of ridicule until, in the end, his practice began to suffer.

Meal Planning

Foods containing gluten or grains are banned, so the following are not permitted unless they are made with non-gluten grains (even then, they should be eaten sparingly). It was to be for those working-class people who could not afford to convalesce but had to return to work to make ends meet thus allowing no time to get over their hospital ordeal and so succumbed to relapses. When Dr. Harvey met Banting, he was interested as much by Banting’s obesity as by his deafness, for he recognised that the one was the cause of the other.

Choosing Foods to Eat and Avoiding Foods to Eat on a Banting Diet

This process is known as ketosis and it has several possible benefits, including weight loss, reduced hunger, and improved mental clarity (11). While the USDA no longer sets a limit on total fat consumption, current guidelines do advise limiting consumption of saturated fats to less than 10% of daily calories. The American Heart Association (AHA) recommends even less, around 5% to 6% of daily calories from saturated fats. Given the high-fat nature of the Banting diet, it could be easy for some people to exceed the recommended limit.

Foods to Eat and Avoid

So, the argument could be made that the banting diet is certainly restrictive. In the same way that paleo, keto, Atkins, and other low-carb approaches can be difficult to follow, Banting falls in that same category. Of course, eliminating (almost) entire food groups can feel difficult and adherence is generally be short-term. If you’re familiar with the keto diet at all, then you’re probably realizing that there are a ton of similarities between these two diets. Just check out our keto diet food list if you’re not convinced.

Day 2: Braai Vibes, But Make It Healthy

These include foods like bread, pasta, rice, potatoes, and sugary snacks, which can cause rapid spikes in blood sugar and insulin. By limiting carbs, the body is encouraged to burn fat for energy, leading to weight loss and better blood sugar control. The Banting diet encourages the consumption of unprocessed and whole foods. This means that processed foods, such as bread, pasta, rice, cereals, grains, and starchy vegetables like potatoes and corn, are to be avoided or significantly reduced. Instead, the diet emphasizes eating whole, unprocessed foods such as lean meats, fish, eggs, and low-carb vegetables. These foods are packed with fiber, vitamins, and minerals while being relatively low in calories, helping to maintain a balanced and nutritious diet.