What Foods are Allowed on the Banting Diet?

The Banting diet, a modern version of a low-carbohydrate eating plan, was repopularized in South Africa by Professor Tim Noakes and the Real Meal Revolution. It encourages a high intake of healthy fats and a moderate amount of protein, while significantly restricting carbohydrates.

Quick Summary

The Banting diet uses a simple traffic light system to classify foods as 'green' (eat freely), 'orange' (moderation), and 'red' (avoid). It focuses on whole foods like low-carb vegetables, quality proteins, and healthy fats to support weight loss and improved metabolic health.

Key Points

• Green List Foods: These are the staples of the Banting diet, including low-carb vegetables, quality proteins, and healthy fats, which can be eaten to hunger.

• Orange List Foods: Foods like nuts, seeds, and some higher-carb fruits and vegetables should be consumed in moderation and with self-control.

• Red List Foods: Processed carbohydrates, sugars, grains, and unhealthy vegetable oils are strictly avoided on the Banting diet.

• Phased Approach: The diet follows a four-phase structure, moving from observation to restoration, transformation, and finally, long-term preservation.

• Focus on Whole Foods: Banting prioritizes eating real, unprocessed food and discourages calorie counting, emphasizing intuitive eating instead.

• Traffic Light System: The easy-to-follow green, orange, and red food lists simplify grocery shopping and meal planning.

The Banting Diet: An Overview

The Banting diet is a low-carbohydrate, high-fat (LCHF) eating plan that has gained significant traction for its approach to weight loss and metabolic health. Inspired by the 19th-century undertaker William Banting, the modern version was adapted by Professor Tim Noakes. The core principle revolves around limiting carbohydrate intake to encourage the body to burn fat for energy instead of glucose. This approach is often compared to the ketogenic diet but is generally considered more flexible, featuring a phased structure and a practical 'traffic light' system for food choices.

The Banting Food Lists: Green, Orange, and Red

The Banting diet uses a color-coded system to guide your food choices, making it easy to know what to eat and what to avoid. The lists categorize foods based on their carbohydrate content and overall health impact.

The Green List: Eat Freely

These are your staple foods, the foundation of every meal. They are low in carbohydrates and high in healthy fats and nutrients.

• Healthy Fats: Avocado, avocado oil, extra virgin olive oil, coconut oil, butter, and ghee.
• Low-Carb Vegetables: Leafy greens (spinach, kale, rocket), cruciferous vegetables (broccoli, cauliflower, cabbage), asparagus, zucchini, mushrooms, and cucumber.
• Proteins: All meats (beef, lamb, pork), poultry (chicken, duck), fish, seafood, and eggs. Opt for grass-fed and free-range options where possible.
• Fermented Foods: Kefir, kimchi, and sauerkraut, for gut health.
• Hard Cheeses: Aged cheddar, parmesan, and mozzarella.
• Drinks: Plain water, herbal teas, bone broth, and black coffee.

The Orange List: Eat in Moderation

Foods on this list offer nutritional benefits but contain more carbohydrates than those on the green list. Portion control is key.

• Nuts and Seeds: Almonds, macadamias, walnuts, and pumpkin seeds. These are calorie-dense and should be eaten sparingly.
• High-Fat Dairy: Full-fat milk, cream, Greek yogurt, and soft cheeses like cream cheese.
• Some Fruits: Berries (strawberries, blueberries, raspberries) are allowed in small quantities due to their lower sugar content.
• Higher-Carb Vegetables: Carrots, beetroot, sweet potatoes, and butternut squash. These should be consumed in limited amounts.
• Legumes and Pulses: In modest portions.

The Light Red List: Hardly Ever

These foods should be consumed very rarely and typically only in the maintenance phase (Preservation).

• Smoothies and juices.
• High-cocoa dark chocolate (80%+).
• Gluten-free grains like quinoa and rice (in very small amounts).
• Dried fruit.

The Red List: Never Ever

These are the high-carb, processed foods that must be completely avoided to see results.

• Sugars and Sweeteners: White and brown sugar, honey, maple syrup, commercial sweeteners, jams, and confectionary.
• Grains: Bread, pasta, rice, oats, barley, wheat products, and cereals.
• Starchy Vegetables: Potatoes (including chips), corn.
• Processed Foods: Crisps, crackers, fast food, and ready meals.
• Bad Fats: Margarine, sunflower oil, and processed spreads.
• Sweet Drinks: Soft drinks, energy drinks, and commercial juices.

Comparison: Banting vs. Other Low-Carb Diets

Feature	Banting Diet	Keto Diet	Paleo Diet
Carb Restriction	Low to very low, depends on the phase.	Very low (under 50g daily) to induce ketosis.	Eliminates grains and processed foods, but allows some carbs from fruit and vegetables.
Fat Emphasis	High, from natural sources like avocado, butter, and animal fats.	Very high, to achieve and maintain ketosis.	High, from natural sources like nuts, seeds, and oils.
Protein	Moderate intake.	Moderate intake to avoid converting protein to glucose.	Moderate to high, from free-range meats and fish.
Dairy	Full-fat dairy is generally allowed (Green/Orange list).	High-fat dairy is encouraged.	Generally excluded.
Legumes/Pulses	Orange list (moderation).	Excluded.	Excluded.
Sustainability	Phased approach supports long-term adherence.	Often difficult to sustain long-term due to strictness.	Generally more sustainable than strict keto.

Tips for Success on the Banting Diet

• Meal Preparation: Plan your meals and cook in batches. This helps you avoid relying on unhealthy processed foods when you're busy.
• Stay Hydrated: Drink plenty of water. As your body adapts, especially during the initial 'Banting flu' period, increased fluid and electrolyte intake (like through bone broth) is crucial.
• Read Labels: Always check labels for hidden sugars and unhealthy ingredients, especially in condiments and cured meats.
• Focus on Whole Foods: The diet's philosophy is centered on eating real, unprocessed food. Prioritize the perimeter of the grocery store where fresh produce, meat, and dairy are located.
• Listen to Your Body: Pay attention to your hunger and satiety cues. The Banting approach encourages eating until you are full, not counting calories.

Conclusion

The Banting diet provides a structured, high-fat, low-carbohydrate framework for those seeking to improve their health and achieve weight loss. By following the clear traffic light system, individuals can focus on nutrient-dense, whole foods, while consciously limiting or eliminating processed and sugary products. Although it shares similarities with other low-carb plans, its phased approach and emphasis on real food quality over obsessive macro counting offer a potentially more sustainable long-term lifestyle. By embracing the 'green list' and approaching 'orange' foods with moderation, you can successfully navigate the Banting diet and reap its health benefits. For more information, visit the Real Meal Revolution website.

Frequently Asked Questions

What is the Banting flu?

The 'Banting flu' refers to the temporary side effects some people experience when transitioning to a low-carb diet, including headaches, fatigue, and muscle cramps. It is caused by the body adapting to burning fat for fuel instead of glucose.

Can I drink alcohol on the Banting diet?

While it is best to avoid alcohol, some dry red wines and spirits (without sugary mixers) are on the orange list, meaning they can be consumed in moderation. It's important to be mindful that alcohol can slow down fat burning.

Are fruits allowed on the Banting diet?

Most fruits are high in sugar and are on the red or orange list. Only low-sugar fruits like berries, lemons, and limes are permitted, and even these should be consumed with self-control.

Is dairy allowed on the Banting diet?

Yes, full-fat dairy like butter, ghee, and hard cheeses are on the green list. Other dairy like milk, soft cheeses, and full-fat yogurt are on the orange list and should be consumed in moderation.

How is Banting different from the Keto diet?

Banting is generally less strict than a ketogenic diet and follows a phased approach. While both are low-carb, high-fat, Banting is more focused on whole food quality and intuitive eating rather than rigid macronutrient counting.

What should I do if I crave sweet foods?

The Banting diet aims to reset your palate. If you crave sweets, try a small portion of berries or a high-cocoa dark chocolate square from the 'light red' list. Avoiding artificial sweeteners is also recommended as they can maintain cravings.

How can I make Banting more budget-friendly?

Prioritize budget-friendly, Banting-approved foods like eggs, cheaper cuts of meat (e.g., chicken thighs, chuck steak), tinned fish (sardines, mackerel), and seasonal vegetables like cabbage. Cooking from scratch is also more economical than pre-made products.

Frequently Asked Questions

What is the primary difference between the Banting and Keto diets?

The Banting diet, while low-carb like keto, is generally less strict and follows a four-phase structure, focusing more on whole, unprocessed food quality rather than precise macronutrient counting to achieve ketosis.

Which types of fats are allowed on the Banting diet?

Allowed fats come from natural, healthy sources such as avocados, extra virgin olive oil, coconut oil, butter, and ghee, as they are essential for energy and satiety on the diet.

Are grains, such as bread and rice, allowed on the Banting diet?

No, all grains and grain-based products, including bread, pasta, rice, and oats, are on the 'red list' and must be completely avoided.

What is the role of dairy in the Banting diet?

Full-fat dairy products like butter and hard cheeses are on the 'green list' and can be eaten freely. Other dairy items, such as milk and soft cheeses, are on the 'orange list' and should be consumed in moderation.

Can I have fruit on the Banting diet?

Only low-sugar fruits like berries are allowed in small, controlled portions (on the 'orange list'). High-sugar fruits like bananas, mangos, and grapes are on the 'red list' and must be avoided.

Why is meal prepping important for Banting?

Meal preparation is crucial for success because it ensures you have Banting-friendly options readily available, helping you avoid processed and high-carb foods when you are short on time.

What happens during the 'Restoration' phase of Banting?

The Restoration phase is designed to help your body adapt to the low-carb lifestyle. During this time, you eat freely from the green list and moderately from the orange list, while avoiding red list foods entirely.