What is the Noakes diet? Unpacking the low-carb, high-fat principles

December 21, 2025 •

4 min read

Popularised by Professor Tim Noakes, a South African sports scientist, the LCHF principles at the heart of the Noakes diet gained significant attention after he challenged traditional dietary advice based on his own health journey. The approach emphasizes a drastic reduction in carbohydrates while increasing the intake of healthy fats to change the body's primary fuel source from glucose to fat.

Quick Summary

The Noakes diet, also called Banting, is a low-carb, high-fat eating plan focused on whole, unprocessed foods to manage weight and improve metabolic health.

Key Points

LCHF Foundation: The diet is built on a low-carbohydrate, high-fat framework to shift the body's primary fuel source from glucose to fat.
Moderate Protein: Unlike high-protein diets, Noakes emphasizes moderate protein intake to avoid excess conversion into glucose.
Whole Foods Focus: Processed foods, refined sugars, and grains are replaced with real, unprocessed foods like vegetables, healthy fats, and quality proteins.
Banting Connection: The diet is also known as Banting, particularly in South Africa, and has its roots in the historical low-carb approach of William Banting.
Controversial But Popular: Despite controversy and debates within the medical community, the diet gained significant popularity for its weight loss and blood sugar control benefits.
Emphasis on Satiety: Rather than calorie counting, the diet encourages eating until satisfied, which is often easier due to the higher fat content.

What is the Noakes diet?

The Noakes diet, also widely known as the Banting diet, is a nutritional approach that minimizes carbohydrate intake while prioritizing healthy fats and moderate protein. It was championed by Professor Timothy Noakes, a South African scientist, after he experienced his own health transformation by adopting this low-carbohydrate, high-fat (LCHF) lifestyle. The diet's core philosophy is rooted in the belief that excessive consumption of refined carbohydrates and sugar leads to insulin resistance, obesity, and other metabolic issues.

The Principles Behind the Diet

Unlike traditional dietary guidelines that often recommend low-fat, high-carb eating, the Noakes diet flips this model. The key principles are designed to regulate insulin levels and shift the body into a state of nutritional ketosis, where it burns fat for fuel instead of glucose.

Low Carbohydrate Intake: Carbohydrate consumption is typically restricted to under 50 grams per day, sometimes even less. This means eliminating or severely limiting grains, starchy vegetables, and sugars.
High Healthy Fat Consumption: The diet encourages generous consumption of healthy fats. This includes sources like avocados, olive oil, coconut oil, nuts, seeds, butter, and ghee. These fats are crucial for providing sustained energy and increasing satiety.
Moderate Protein Intake: Protein is consumed in moderate, not high, amounts to support muscle mass without interfering with ketosis. Protein sources include quality meats, fish, poultry, and eggs.
Emphasis on Whole Foods: The diet strongly advocates for eating real, unprocessed foods and avoiding anything that is highly processed or sugary.
Listening to Your Body: Followers are encouraged to eat only when hungry and stop when satisfied, rather than strictly counting calories.

Foods to Eat and Avoid

Success on the Noakes diet depends on a clear understanding of which foods are allowed and which are restricted. The diet uses a phased approach, sometimes with color-coded food lists (green for free-eating, red for avoiding).

Foods to Eat (Green List)

Meats: Beef, chicken, lamb, pork, and game, especially grass-fed.
Fish: All types, especially fatty fish like salmon and sardines.
Eggs: A staple of the diet.
Fats: Butter, ghee, avocado oil, olive oil, and coconut oil.
Vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), mushrooms, zucchini, and peppers.
Dairy: Full-fat dairy products like cheese, cream, and unsweetened yogurt.
Nuts and Seeds: Macadamia nuts, almonds, and chia seeds in moderation.

Foods to Avoid (Red List)

Grains: All forms of bread, pasta, rice, corn, and other grains.
Sugars: Refined sugars, sweets, baked goods, and sugary drinks.
Starchy Vegetables: Potatoes, corn, and other high-starch vegetables.
Processed Foods: Fast food, processed meats, and trans fats.
Most Fruit: High-sugar fruits like bananas, grapes, and dried fruit are discouraged.
Seed Oils: Vegetable oils high in omega-6 fats, such as sunflower and corn oil.

Noakes Diet vs. Other LCHF Diets

To understand the nuances of the Noakes diet, it's helpful to compare it to similar eating plans.


Feature	Noakes (Banting) Diet	Ketogenic Diet (Strict)	Paleo Diet	Standard Western Diet
Carb Intake	Very Low (<50g/day), from non-starchy veg	Extremely Low (<20g/day) to induce deep ketosis	Low-to-Moderate (eliminates grains, legumes)	High, from refined grains, sugars, etc.
Fat Intake	High, emphasis on healthy, natural fats	Very High (up to 90% calories), focus on macros	High, from whole, unprocessed sources	Varies, often includes unhealthy trans fats
Protein Intake	Moderate; emphasizes quality, not quantity	Moderate, to avoid gluconeogenesis	High; from meat, fish, and eggs	Varies; often from processed sources
Allowed Foods	LCHF-friendly foods, limited fruit, some dairy	Very limited fruit, no grains, dairy often restricted	Whole foods, some fruit and starchy veg allowed	Highly processed foods, refined sugars, grains
Primary Goal	Metabolic health, weight loss, satiety	Maintain nutritional ketosis for weight loss, energy	Mimic ancestral eating patterns	Not health-focused; convenience-driven

Benefits and Controversies

Followers of the Noakes diet often report benefits like significant weight loss, improved blood sugar control for those with insulin resistance or type 2 diabetes, reduced appetite, and enhanced mental clarity. However, the diet has also been the subject of considerable controversy. Tim Noakes himself faced a high-profile trial by the Health Professions Council of South Africa (HPCSA) over unconventional dietary advice, although he was ultimately acquitted.

Critics cite concerns about the long-term safety of high saturated fat intake, the potential for nutritional deficiencies due to food restrictions, and the lack of standardization in low-carb diets. Some studies suggest long-term LCHF diets may increase LDL cholesterol in some individuals and have potential negative effects on long-term heart health.

Conclusion

The Noakes diet, or Banting, offers a structured approach to low-carb, high-fat eating focused on whole foods. While it has been linked to potential benefits like weight loss and blood sugar management, it is also highly restrictive and has faced criticism regarding its long-term health implications and scientific basis. Adherence and individual metabolic response play significant roles in outcomes. As with any major dietary change, it is crucial to consult with a healthcare provider or a registered dietitian to ensure it is appropriate and safe for your specific health needs.

For more information on the principles and practices of the Noakes diet, the official website for his foundation provides extensive resources: The Noakes Foundation.

Frequently Asked Questions

The Noakes diet (or Banting) is very similar to a standard ketogenic diet, as both are low-carb and high-fat. However, Banting can be slightly more flexible with carbohydrate levels and often emphasizes whole foods over specific macronutrient ratios.

Common side effects during the initial transition phase may include fatigue, headaches, dizziness, and nausea, collectively known as the 'keto flu.' These symptoms typically subside as the body adapts.

Yes, many individuals experience significant weight loss on the Noakes diet. The high fat content promotes a feeling of fullness, which helps reduce overall calorie intake without constant counting.

The diet's focus on low carbohydrates can lead to improved blood sugar control for individuals with type 2 diabetes. However, those on medication must work with a doctor to safely manage their treatment plan to avoid hypoglycemia.

While the traditional diet includes meat and fish, it is possible to adapt it for vegetarians by focusing on eggs, full-fat dairy, nuts, seeds, and healthy fats from plant sources. A vegan version is more challenging due to the elimination of grains and legumes.

The diet promotes healthy, natural fats from sources like avocados, olive oil, coconut oil, butter, ghee, and fatty fish. It cautions against excessive consumption of polyunsaturated seed oils high in omega-6 fatty acids.

For endurance athletes, the adaptation process to a LCHF diet can take several months. Some research suggests it can benefit ultra-endurance performance, but it may negatively affect high-intensity bursts, though adaptation varies individually.