What is the Green List Diet? Understanding the Banting Approach

January 3, 2026 •

4 min read

First pioneered in 1863 by William Banting, the low-carb Banting diet is well-known for its color-coded food lists, with the “green list diet” representing the wide array of foods that can be enjoyed freely for weight loss and better health. The modern version, popularized by the Real Meal Revolution, uses a traffic light system to guide followers toward lower-carbohydrate eating.

Quick Summary

The green list diet is the core of the low-carb, high-fat Banting eating plan, emphasizing nutrient-dense, unprocessed foods to promote satiety and metabolic health without counting calories.

Key Points

Low-Carb, High-Fat: The green list diet is a low-carbohydrate, high-fat (LCHF) eating plan based on the Banting diet framework.
Tiered System: It functions as part of a traffic light system, where 'green' foods are eaten freely, 'orange' in moderation, and 'red' are avoided.
Emphasizes Whole Foods: The diet focuses on whole, unprocessed foods like vegetables, quality proteins, and healthy fats, while restricting grains and processed sugars.
Weight and Health Benefits: Followers often experience weight loss, reduced inflammation, and more stable blood sugar levels by shifting their energy source from carbs to fat.
Potential Drawbacks: The diet can be restrictive and may lead to certain nutrient deficiencies if not planned properly. It also carries potential risks for individuals with specific health concerns.
Not a Vegan Diet: Despite the name, the green list includes animal products and is not a plant-based vegan diet, which can be a point of confusion for some.
Requires Planning: Due to its restrictive nature and focus on whole foods, the diet requires careful meal planning, food preparation, and consistent effort.
Distinct from Keto: While similar to keto, the green list (Banting) typically includes phased approaches and can be less stringent with carb counting in maintenance stages.

Origins and the Banting Framework

The green list diet is a central component of the Banting lifestyle, a low-carbohydrate, high-fat (LCHF) eating plan originally documented by William Banting in the 19th century. The modern iteration was revitalized by the Real Meal Revolution, a South African movement that simplified the LCHF approach into an intuitive, color-coded system. This traffic light system categorizes food into three main groups: green (eat freely), orange (eat in moderation), and red (avoid). The green list provides the foundation for the diet, focusing on whole, unprocessed foods that are naturally low in carbohydrates.

Diving Deep into the Green List: Foods You Can Enjoy

The green list is not merely a list of greens; it’s a comprehensive guide to wholesome, low-carb options across multiple food groups. The core philosophy is to eat when hungry and stop when full, relying on the nutrient density of these foods to manage appetite naturally.

Proteins: Quality proteins form the backbone of the green list and are essential for maintaining satiety and muscle mass. The diet emphasizes free-range, organic, and natural sources such as meat, poultry, game, seafood, shellfish, and free-range eggs. Naturally cured meats like bacon are also included, provided they have no added sugars.

Vegetables: This category focuses heavily on non-starchy, leafy, and above-ground vegetables that are packed with fiber, vitamins, and minerals. Examples include leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), avocado, asparagus, and bell peppers.

Healthy Fats: Healthy fats are the primary energy source in this low-carb plan, helping to keep you feeling full and satisfied. This includes oils (avocado, extra virgin olive, coconut), dairy fats (butter, ghee), rendered animal fats, and full-fat dairy like hard cheeses.

Dairy: Full-fat dairy is permitted on the green list, with a preference for unpasteurized and high-quality options like full-cream Greek yogurt, hard and soft cheeses, cream, and cottage cheese.

Fermented Foods: These are encouraged for their gut-health benefits, such as kimchi, sauerkraut, kefir, and bone broth.

The Science Behind the Green List

The green list diet aims to shift the body’s primary fuel source from glucose to fat. By reducing carbohydrates, insulin levels decrease, allowing the body to burn stored fat for energy, which can lead to weight loss and improved health markers. Benefits often include reduced inflammation, improved mental clarity, and more stable energy levels. Variations of the diet may avoid inflammatory proteins, and the emphasis on greens supports brain health and reduces the risk of chronic diseases.

Benefits vs. Drawbacks of the Green List Diet

Benefits

Promotes Satiety: High fat and protein help reduce cravings.
Reduces Inflammation: Cutting sugars and processed carbs lowers systemic inflammation.
Encourages Whole Foods: Focuses on fresh, unprocessed ingredients.
Structured Yet Flexible: Traffic light system provides guidance with flexibility.

Drawbacks

Restrictive: Eliminating grains and legumes can be difficult long-term.
Potential Nutrient Gaps: Careful planning is needed to avoid deficiencies in fiber and certain vitamins/minerals.
High Oxalate Risk: Excessive intake of certain greens may increase kidney stone risk for some.
Cost and Convenience: Unprocessed foods can be more expensive and require more preparation.

Green List Diet vs. Standard Ketogenic Diet


Feature	Green List (Banting) Diet	Standard Ketogenic Diet
Carb Limit	Foods on the Green list are generally <5g net carbs/100g. Strictest phases are low carb, not always as strict as keto.	Aims for <20-50g net carbs daily, often requiring macro tracking for ketosis.
Food Philosophy	“Eat to satiety” with real, unprocessed foods based on a tiered traffic light system.	Focuses intensely on macro tracking (fats, protein, carbs) for a high-fat, low-carb ratio.
Phases	Includes distinct phases (Observation, Restoration, Transformation, Preservation) allowing for different levels of restrictiveness.	Less structured in terms of phases, focused on consistent ketosis.
Flexibility	Allows reintroduction of moderate-carb foods (Orange list) in later phases.	Generally less flexible; carb restrictions are maintained.
Sustainability Focus	Modern interpretations may incorporate an environmental sustainability perspective.	Typically no specific emphasis on environmental sustainability.

Conclusion: Is the Green List Diet Right for You?

The green list diet, part of the Banting framework, offers a structured low-carb approach with potential benefits for weight and inflammation management. Its focus on whole, nutrient-dense foods is a healthy alternative to processed diets. However, its restrictive nature requires careful planning and consideration of potential nutrient deficiencies. Consulting a healthcare professional before starting is recommended, especially with existing health conditions. For those seeking an anti-inflammatory, real-food low-carb diet, the green list provides a clear starting point. Detailed food lists and resources can be found through the Real Meal Revolution and various health blogs.

Frequently Asked Questions

No, the green list diet is not the same as a vegan diet. While it promotes a high intake of vegetables, it also includes animal products such as meat, fish, eggs, and dairy, which are excluded from a vegan diet.

Following the green list diet as a vegetarian is possible but challenging. The diet restricts legumes and many grains, which are common protein sources for vegetarians. Careful planning and potential supplementation are necessary to ensure adequate protein and nutrient intake.

The 'Banting flu,' similar to the keto flu, refers to the temporary side effects some people experience when transitioning to a low-carb diet. Symptoms can include headaches, fatigue, and irritability as the body adapts to burning fat for fuel instead of glucose.

Foods on the green list are considered low in carbohydrates and can be enjoyed freely to satiety. However, the diet still encourages eating only when hungry and stopping when full. Protein intake should also be consumed in moderation.

The diet strongly discourages processed foods, especially those containing added sugars, industrial seed oils, and gluten-containing grains. The goal is to focus on whole, unprocessed ingredients.

The long-term sustainability of the green list diet, like many restrictive plans, depends on individual commitment. While many find success, adherence can be challenging, and some long-term health effects of LCHF diets are still under study.

In its initial phases, the Banting approach, which includes the green list, encourages eating to satiety without obsessive tracking. However, for maximum results during the 'Transformation' phase, monitoring carbohydrate intake more closely (under 50g per day) is often recommended.