banting diet plan 101

Banting 101: Everything You Need To Know

1. What is the Banting diet

The Banting diet is a low-carbohydrate, high-fat diet that has been used for weight loss and to treat medical conditions such as diabetes. The Banting diet was first developed in the 19th century by Dr. William Banting, who found that he was able to lose weight and improve his health by following a diet that limited his carbohydrate intake.

In recent years, the Banting diet has experienced a resurgence in popularity, as more people have been looking for alternative ways to lose weight and improve their health. The Banting diet typically includes foods such as meat, fish, eggs, vegetables, and healthy fats, and excludes foods such as bread, pasta, rice, potatoes, fruit, and sugary drinks.

While there is no one-size-fits-all approach to the Banting diet, there are a few general principles that can help you get started on this healthy way of eating.

2. What are the benefits of The Banting Diet

The Banting diet is based on the premise that consuming fewer carbohydrates and more fat will lead to weight loss. The Banting diet typically includes foods such as meat, fish, eggs, vegetables, and full-fat dairy. Proponents of the Bating Diet claim that it can help people lose weight, improve mental clarity, and stabilize blood sugar levels. There is some scientific evidence to support these claims, but more research is needed. Some potential benefits of following a Banting diet include:

Weight loss

A Banting diet may lead to weight loss by reducing carb cravings and promoting satiety.

Mental clarity

Banting dieters have reported improved mental clarity due to the stabilizing effect of a high-fat, low-carb diet on blood sugar levels.

Stabilized blood sugar levels

Consuming fewer carbs and more healthy fats can help to stabilize blood sugar levels, which is beneficial for both diabetics and non-diabetics alike.

Reversal of Type 2 Diabetes

The Banting diet has been shown to be effective for reversing Type 2 diabetes. Many people who follow a Banting diet report improved blood sugar control after adopting this way of eating. The Banting diet is based on the premise that lowering carb intake and increasing fat intake will help to regulate blood sugar levels.

There are a few different ways to follow a Banting diet, but most plans include eating real, whole foods and avoiding processed foods, sugary drinks, and refined carbs. In addition to improving blood sugar control, the Banting diet may also help with weight loss, reducing cholesterol levels, and improving heart health.

The disappearance of Irritable Bowel Syndrome (IBS)

IBS is a common digestive disorder that causes abdominal pain, bloating, and constipation. Banting dieters consume healthy fats, moderate amounts of protein, and low levels of carbs. This combination helps to regulate blood sugar levels, improving energy levels and preventing cravings. Banting dieters also report improved digestion and a reduction in IBS symptoms. In fact, many people report that their symptoms disappear entirely after following this way of eating. If you’re struggling with IBS, the Banting diet may be worth a try. Working with a registered dietitian can help you create a plan that’s right for you.

Vastly improved sleep

Banting dieters often report vastly improved sleep. Dieters report that they fall asleep more easily and stay asleep more soundly throughout the night. There are a few possible reasons for this Banting diet benefit. First, by stabilizing blood sugar levels, the Banting diet helps to prevent the energy highs and lows that can disrupt sleep. Second, the Banting diet promotes a state of ketosis, which has been shown to improve sleep quality. Finally, by promoting a healthy gut microbiome, the Banting diet can help to reduce inflammation throughout the body, including in the brain. As a result of these Banting diet benefits, many people find that they sleep better when they follow this type of eating plan.

Reduction in heart burn

Based on the principle of reducing or eliminating processed carbohydrates and added sugars from the diet, Banting makes it easier to shed excess weight and maintain a healthy balance of nutrients in the body. Additionally, by removing these problematic food groups from the diet, Banting can help reduce or eliminate symptoms like heartburn and indigestion.

Indeed, Banting has become tremendously popular over recent years as more and more people discover its endless benefits and transformative effects on overall wellbeing. Whether you are looking to simply lose a few pounds or improve your overall health and energy levels, Banting is an effective choice that has been proven time and again to deliver results. So why wait? Start Banting today and experience the benefits of this incredible diet plan for yourself!

Improved libido and sexual function

Banting dieters often report improvements in libido and sexual function. This is likely due to the hormone-balancing effects of this way of eating. By reducing carbs and increasing healthy fats, Banting helps to stabilize blood sugar levels and promote a healthy hormonal balance. This can lead to increased energy and stamina, as well as improved mental clarity and focus.

All of these benefits can enhance sexual function and drive. In addition, Banting can also help to promote healthy weight loss, which can also lead to improved sexual function. By improving overall health and vitality, Banting provides a foundation for fulfilling and enjoyable sex life.

3. Challenges of The Banting Diet

The Banting diet is becoming increasingly popular, but it can be challenging to stick to. Here are some common obstacles you may face while trying to Banting:

Cravings for unhealthy foods

Banting requires you to give up many unhealthy foods that you may be used to eating. This can lead to cravings, which can be difficult to resist.

Difficulty sticking to the diet

Banting is a strict diet, and it can be hard to stick to it 100%. You may find yourself slipping up occasionally, which can make it difficult to see results.

Limited food options

Banting restricts your food options, which can make meals less enjoyable. You may need to get creative with your cooking to make sure you’re getting all the nutrients you need.

If you’re considering trying a Banting diet, it’s important to speak with your healthcare provider first

4. How to start the Banting diet – a step-by-step guide

To get started on the Banting diet, you will first need to consult with your healthcare provider and have your current diet assessed. Next, you will need to remove all processed foods from your diet and focus on eating plenty of whole, unprocessed foods like fruits, vegetables, lean protein sources, healthy fats, and whole grains.

In addition, you may find it helpful to incorporate regular exercise into your routine and engage in stress-relieving activities like meditation or yoga. Finally, make sure to drink plenty of water and get adequate sleep to support your overall health and well-being.

If you’re ready to start the Banting diet, follow these simple steps:

  1. Consult with your healthcare provider
  2. Remove processed foods from your diet
  3. Focus on eating whole, unprocessed foods
  4. Incorporate regular exercise into your routine
  5. Engage in stress-relieving activities
  6. Drink plenty of water
  7. Get adequate sleep

By following these steps, you will be on your way to experiencing the many benefits of the Banting diet. Give it a try today and see for yourself!

5. What foods to eat on the Banting diet

The Banting diet is all about eating whole, unprocessed foods that are nutrient-dense and low in carbohydrates. This includes plenty of fruits and vegetables, lean protein sources like chicken, fish, and eggs, healthy fats like coconut oil and olive oil, and whole grains like quinoa or brown rice.

Some other great food options to include in your Banting diet are:

  • Avocados
  • Berries
  • Nuts and seeds
  • Leafy greens
  • Cauliflower
  • Sweet potatoes
  • Fish
  • Eggs
  • Chicken
  • Beef
  • Lamb
  • Pork
  • Organic, grass-fed dairy products like milk, cheese, and yogurt

Green List:

These are the most nutrient-dense and lowest carbohydrate foods that you can eat on the Banting diet.

1. Avocados: 7g of carbs per avocado

2. Berries: 15g of carbs per cup (strawberries, blueberries, raspberries)

3. Nuts and seeds: 5g of carbs per ounce (almonds, cashews, pistachios, chia seeds, flaxseeds)

4. Leafy greens: 5g of carbs per cup (spinach, kale, Swiss chard)

5. Cauliflower: 5g of carbs per cup

6. Sweet potatoes: 24g of carbs per cup

7. Fish: 0g of carbs per serving (salmon, tuna, mackerel)

8. Eggs: 1g of carbs per egg

9. Chicken: 0g of carbs per serving

10. Beef: 0g of carbs per 3oz serving

11. Lamb: 0g of carbs per 3oz serving

12. Pork: 0g of carbs per 3oz serving

13. Organic, grass-fed dairy products: 1g of carbs per serving (milk, cheese, yogurt)

Orange List:

These are foods that you can eat in moderation on the Banting diet.

1. Beans and legumes: 20-30g of carbs per cup (chickpeas, lentils, black beans)

2. Fruit: 15-30g of carbs per cup (apples, oranges, bananas)

3. Whole grains: 30g of carbs per cup (oats, quinoa, brown rice)

4. Starchy vegetables: 15g of carbs per cup (potatoes, corn, peas)

5. Alcohol: 7-10g of carbs per drink (wine, beer, spirits)

Red List:

These are foods that you should limit or avoid altogether on the Banting diet.

1. Processed foods: highly processed foods are high in carbohydrates and low in nutrients, making them a no-go on the Banting diet.

2. Refined grains: white bread, pasta, and rice are all refined grains that are high in carbs and should be avoided on the Banting diet.

3. Sugary foods: candy, desserts, and other sugary foods contain simple carbohydrates that will quickly spike your blood sugar and should be avoided on the Banting diet.

4. Processed meat products: hot dogs, sausages, deli meats, and other processed meat products are high in nitrates and other additives that can be harmful to your health.

5. Unhealthy fats: trans fats and saturated fats are found in processed foods and animal products, and can increase your risk of heart disease and other chronic health conditions.

6. Meal ideas for breakfast, lunch, and dinner on the Banting diet:

  1. A healthy breakfast might include a bowl of oatmeal topped with berries, a side of eggs scrambled in coconut oil, and a cup of green tea.
  2. For lunch, you might enjoy a salad made with mixed greens, sliced chicken breast, avocado slices, tomatoes, and olive oil vinaigrette.
  3. Dinner could be a hearty beef stew made with grass-fed beef, carrots, onions, and potatoes, and served with a side of roasted asparagus or winter squash.
  4. Snacks on the Banting diet might include nuts and seeds, hard-boiled eggs, slices of avocado drizzled with olive oil, or a piece of fruit.

Top 10 Banting Diet Frequently Asked Questions:

1. What foods should I avoid on the Banting diet?

Refined grains, processed foods, sugary foods, and unhealthy fats should be avoided on the Banting diet.

2. What is the difference between the Banting diet and the keto diet?

The Banting diet and the keto diet are two popular low-carbohydrate diets that have been shown to be effective for weight loss and overall health.

While the Banting diet is focused more on reducing carbohydrate intake, the keto diet is centered around increasing fat intake. This means that while the Banting diet emphasizes foods like lean meats and fruits and vegetables, the keto diet allows for a wider variety of high-fat foods like cheese, nuts, oils, and butter.

Both diets have been shown to be effective for weight loss, with many people seeing results within just a few weeks of starting these restrictive eating plans. Additionally, both diets have been associated with a number of other health benefits such as improved blood sugar control and increased energy levels. Ultimately, whether you choose to follow the Banting diet or the keto diet will depend on your individual goals and preferences, but both can lead to a healthier lifestyle overall.

3. How many carbs should I eat per day on the Banting diet?

Most people on the Banting diet eat between 20 and 50 grams of carbs per day.

4. What are some good sources of protein on the Banting diet?

Eggs, chicken, beef, lamb, and pork are all good sources of protein on the Banting diet.

5. What are some good sources of fat on the Banting diet?

Nuts, seeds, avocados, and olive oil are all good sources of fat on the Banting diet. Additionally, many dairy products such as butter and heavy cream are allowed on this diet.

6. Can I drink alcohol on the Banting diet?

Yes, you can drink alcohol on the Banting diet, but you should limit your intake to no more than two drinks per day.

7. What are some good snacks for the Banting diet?

Some good snack ideas for the Banting diet include nuts and seeds, hard-boiled eggs, slices of avocado drizzled with olive oil, and low-carb fruit such as berries or green apples.

8. What are some common mistakes people make on the Banting diet?

Some common mistakes people make on the Banting diet include not drinking enough water, eating too many processed meats, and not getting enough fiber. Additionally, some people may experience side effects such as headaches and fatigue when first starting this diet.

9. Should I exercise while following the Banting diet?

While you do not need to exercise in order to lose weight on the Banting diet, many people choose to incorporate regular exercise into their routine for additional health benefits. Whether you prefer cardio, strength training, or another type of exercise, there are plenty of options that will work well with a low-carbohydrate diet like Banting. Talk to your doctor or a qualified nutritionist to find out what type of exercise is best for you while on the Banting diet.

10. What are some tips for success on the Banting diet?

To be successful on the Banting diet, it is important to plan your meals in advance and focus on getting lots of healthy fats, protein, and fiber. Additionally, you should drink plenty of water throughout the day and avoid foods that are high in hidden sugars or unhealthy additives. Lastly, it can be helpful to seek support from family members and friends who are also following the Banting diet, as this can make it easier to stay on track with your healthy eating goals.


No matter what foods you choose to include on your Banting diet, the key is to focus on eating whole, unprocessed foods that are nutrient-dense and low in carbs. By following this approach, you can enjoy all the health benefits of this popular diet while still getting the nourishment you need to stay energized and healthy. Thanks for reading! I hope this was helpful.

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