The first thing one needs to remember is that weight loss is unique to every person. During your first few months of Banting, you’re probably going to experience dramatic weight loss as your body adapts to the new diet.
Initially, shedding the kilos is completely normal. What we’ve found is that as time goes on; our Banters often reach a frustrating weight plateau. The trick is not to be discouraged, but rather use this as an opportunity to listen to your body. Weight loss differs from person to person.
Scrutinising your diet closely may give you insights that you’d previously missed. Perhaps a food you’re eating has hidden carbs, or you’re allergic to something without knowing. There’s no telling until you take the time to get real with yourself and with what you’re eating.
Below is our list of the 10 extra rules to pay close attention to if you are struggling to lose.
The ten commandments
- Eat enough animal fat. This is central to Banting. Animal fat DOES NOT make you fat, and you need to eat it. Small amounts at a time make you feel full and stop you from overeating. There is a wonderful video in the Beginner Banting Online Program where Prof Tim Noakes discusses the differences between good fats and bad fats. He ends off the video by saying, “remember, fat doesn’t make you fat, eat that beautiful fat and get thin!”
- Eat enough vegetables. Vegetables should be your bulk-food and this means that you must try to have veggies with every meal. Green vegetables are the best – low in carbs and full of nutrients. There are a great many different vegetables on the Green list. Make sure that you have variety in your diet.
- Don’t snack. For the first week or so of Banting, that is, when you are going carb-cold-turkey, you may need to snack periodically, if only to keep your sanity.Make sure that you have Banting-friendly snacks at hand; we have just the recipes to curb those munchies in ourBeginner Banting Online Program. Remember it is essential to have a good breakfast to set you up for the day. If you aren’t losing the hunger pangs, increase the animal fat in your diet.
- Don’t lie to yourself. Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts and quinoa, will undermine your Banting attempts. Pay attention to the Red list – the forbidden foods. Quite simply, a red-listed item is either toxic or will cause weight gain. Foods on the Orange list must be eaten in moderation, with careful attention to quantity and carb content. We understand how time consuming counting carbs can be – so, we have made it easy for you by developing tools specifically for this task, our meal tracker and carb counter will help you Bant with ease.
- Don’t over- or under-eat. New Banters get nervous about the idea of not snacking and tend to go overboard at mealtimes. Don’t worry about this. As long as there is enough fat in your diet, you will soon, without effort, be eating moderately-sized meals that will carry you through to the next meal. Never force food down your throat. When you are full, stop eating! If you don’t feel like lunch, don’t have it.
- Don’t eat too much protein. We cannot stress this enough. Banting is NOT high-protein eating. No more than 80 to 90 g of meat or fish is what you should be eating with any meal. [But don’t be over-fastidious, to the extent that you feel deprived. If, on occasion, you eat at a steakhouse, choose the smaller option on the menu and don’t fret. What is more, it is quite unnecessary to chop the pointy bit off the chicken breast!] Remember, the main thrust of banting is to cut the carbs from one’s diet and increase your fat intake. The consumption of proteins should be unaffected or even reduced.
- Be alert! Many ostensibly ‘healthy’ products and ready-made meals are full of carbs. Before you buy something, check the label. Five grams of carbs is the cut-off. If the carb content is higher, don’t buy it. Also, avoid any product that professes to be ‘low-fat’. The chances are that it will be loaded with carbs to compensate for the inevitable loss of flavour. When you start scrutinising product labels you will realise why it has in the past been so hard to lose weight. In the Beginner Banting Online Program, Jonno helps you decipher food labels – one of his top tips is, “If you couldn’t have made it at home, probably stay away!”
- Avoid too many fruits and nuts. Fruit is full of natural fructose (the substance that makes it sweet). Fructose is perceived to be ‘good sugar’ but for a Banter there is no such thing. Sugar is sugar regardless of its perceived ‘goodness’ and, while natural sugar is far preferable to refined sugar, its consumption needs to be strictly controlled. Of all the fruits, berries are best but even berries need to be restricted in some cases. The nuts on the Green list are low in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals, especially women, so must be restricted to an occasional small handful. Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercial roasted nuts, as natural is always better.
- Control your dairy. Although dairy is good for you, it does contain carbs and can be a stumbling block for some people. When you start Banting, avoid eating too much dairy. In other words, limit your cheese intake as much as possible, use whole milk and double cream yoghurt instead of low fat choices and have cream in your coffee. Butter is always good.
- Be strong!
THE ELEVENTH COMMANDMENT!
Watch what you drink. We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. Consider the Eleventh Commandment our “drinking disclaimer”. You’re a grown-up and how much booze you choose to drink is up to you.
Banting Diet – 7 Day Banting Meal Plan
If you’re thinking of going on the Banting diet then this 7 day Banting meal plan is just what you need.
It provides you with a guide as to the type of low-carb meals & food anyone who is Banting can eat for each meal for a whole week.
Not only are these low-carb, high fat meals Banting diet friendly, they are also gluten free which makes them even more healthy for you.
This 7-day Banting meal plan is very similar to the Paleo way of eating (see Paleo vs low-carb diet) which is essentially a low-carb, high fat diet that is also a strictly gluten free diet, however unlike the Tim Noakes & Banting diet it excludes all forms of diary.
- Breakfast – 2 poached eggs with a few rashers of bacon & tomato
- Lunch – A large salad with your favorite protein (chicken, steak, etc.) with some cottage cheese
- Snack – Apple slices with almond butter
- Dinner – Slow cooker pulled pork with fresh veggies such as spinach & pumpkin (contains less sugar than butternut) & finished off with a small tub of full cream Greek yoghurt if you’re still hungry.
- Breakfast – A portion of fruit followed by bacon & eggs
- Lunch – Blanched/sauteed veggies (pre-made and reheated)
- Snack – Can of tuna
- Dinner – Steak (grass fed) with some green leafy vegetables, cauliflower & broccoli
- Breakfast – Coconut milk smoothie or have banana pancakes (makes a change from having eggs everyday although you can have eggs & bacon if you prefer)
- Lunch – Soup (reheated or in a thermos)
- Snack – Greek yogurt
- Dinner – Roast chicken (or BBQ free range chicken which you can get from Woolworths for your convenience) with a Greek salad
- Breakfast – Mixed nuts & berries with coconut milk followed by a bowl of Greek yogurt
- Lunch – BLT wrap with lettuce instead of bread wrap
- Snack – Hard boiled eggs
- Dinner – Grilled fish with spinach & pumpkin
- Breakfast – Steak and eggs
- Lunch – Cold cut meats and veggies (snack-like but filling)
- Snack – Avocado – high in good fat that will refuel your energy reserves
- Dinner – Grilled chicken breasts (free range) with fresh vegetables
- Breakfast – Eggs and sweet potato hash browns
- Lunch – Sandwich with bell pepper slices instead of bread
- Snack – Biltong (Jerky) & almonds (not too many if you’re looking to lose weight)
- Dinner – Sun dried tomato bacon wrapped meatloaf
- Breakfast – Egg/veggie/meat scramble
- Lunch – Dinner leftovers
- Snack – Blueberries & almonds
- Dinner – Beef (or chicken) & vegetable stir fry in olive oil (never use Sunflower oil or any vegetable oil)
Besides the diary, the Paleo diet is very similar to the Banting & the Tim Noakes LCHF diets which all emphasise low-carb eating to maximise your health benefits, help keep you slim & feel young.
Should You Include Dairy In Your Banting Diet Plan?
Tim Noakes is a big fan of including milk & eating dairy in his “Banting diet” as long as it’s full cream & from grass fed cows.
There is however a downside, as he mentions in a podcast on Talkfeed regarding dairy & weight gain.
He says whilst his stance on dairy hasn’t changed, you are advised to reduce your dairy consumption of you cannot lose weight.
This came about after an uproar in the South African media after Jonno Proudfoot had changed the Dairy status from a “green” listed food to “orange” which means it can be consumed in moderation.
The conclusion we can draw from this is that according to Tim Noakes is that dairy is fine for those on the Banting diet but if you are specifically trying to lose weight you should only consume it in moderation.
Be Careful, It’s Easy To Revert To Your Old Eating Habits
A Banting Meal that would make Tim Noakes proud. Grilled steak (grass fed), Pumpkin (organic), Spinach(organic), Butter (Unsalted & grass fed)
This situation creates boredom & “diet fatigue” which often causes people to revert to unhealthy convenience eating – let’s face it a tempting burger & chips looks far more appealing than chicken & veggies.Whilst this meal plan provides you with an easy way to get started on the low-carb Banting way of eating, it’s really easy to get into a rut by preparing & eating the same meals over & over.
The best way to help you avoid slipping back into your old eating habits, is to have a comprehensive diet plan complemented with hundreds of tempting LCHF Banting/Paleo approved meal options & recipes to keep you going for at least a month or two to keep it interesting & exciting.