What is Tim Noakes' Diet Called? Understanding the Banting and LCHF Approach

December 21, 2025 •

5 min read

In 2012, Professor Tim Noakes began advocating for a low-carb, high-fat (LCHF) dietary approach, which is often referred to as the Banting diet. This eating plan is a modern interpretation of a low-carbohydrate diet from the 19th century, with Noakes' work helping to popularize it in South Africa and beyond.

Quick Summary

The Tim Noakes diet is primarily known as the Banting diet, a low-carb, high-fat (LCHF) eating plan popularized in South Africa. Based on a historical diet, it focuses on eliminating processed foods, sugars, and grains while emphasizing real, nutrient-dense foods like meats, vegetables, and healthy fats.

Key Points

The Banting Diet: The Tim Noakes diet is formally known as the Banting diet, a modern version of an older eating plan.
LCHF Eating Plan: It is a low-carbohydrate, high-fat (LCHF) dietary approach, emphasizing healthy fats over carbs for energy.
Based on 'The Real Meal Revolution': The diet's modern principles are detailed in the book The Real Meal Revolution, which Noakes co-authored.
Four Phased Approach: The diet is broken into Observation, Restoration, Transformation, and Preservation phases for sustainable adoption.
Traffic Light System: Food is categorized into 'green' (eat freely), 'orange' (eat moderately), and 'red' (avoid) lists.
Avoids Processed Foods: A core principle is the elimination of sugar, grains, and heavily processed foods in favor of whole, nutrient-dense options.
Historical Context: The name "Banting" honors William Banting, a 19th-century figure who described a similar low-carb diet.

Tim Noakes' Diet: Banting and The Real Meal Revolution

Professor Timothy Noakes, a renowned South African sports scientist, is most closely associated with the Banting diet, a modernized version of the low-carbohydrate eating plan initially developed by William Banting in the 19th century. Noakes detailed his contemporary take on this diet in the book The Real Meal Revolution, which brought the low-carb, high-fat (LCHF) philosophy to a wider audience. While often referred to simply as the "Tim Noakes diet," its official name reflects its historical origins and its core principles of restricting carbohydrates and increasing fat intake.

The Core Principles of Banting and LCHF

At its heart, the Banting diet is a low-carb, high-fat eating plan that is more restrictive than many other LCHF diets. It operates on the principle that many modern health issues, including obesity and Type 2 diabetes, are caused by high consumption of refined carbohydrates and sugar. The diet aims to shift the body's primary fuel source from glucose to fat, a metabolic state known as ketosis, which proponents claim leads to weight loss and improved metabolic health.

The fundamental rules of the diet include:

Elimination of Processed Foods: The diet emphasizes eating whole, real foods and strictly avoiding anything heavily processed.
Strict Carb Restriction: Sugar, grains, and starches are severely limited or entirely eliminated.
Emphasis on Healthy Fats: Participants are encouraged to consume healthy fats from sources like avocados, nuts, butter, and olive oil.
Moderate Protein Intake: The diet includes a moderate amount of protein from meat, fish, and eggs.
Listening to Your Body: Unlike diets based on calorie counting, Banting encourages eating only when hungry and stopping when full.

The Four Phases of the Real Meal Revolution Banting Plan

The Banting approach, as detailed in The Real Meal Revolution, is structured into four distinct phases. This phased approach helps individuals transition into the LCHF lifestyle and find a sustainable long-term eating pattern.

Phase 1: Observation

This initial phase involves observing your body's response to your current diet. For one week, you maintain your normal eating habits while keeping a food diary to understand how different foods affect you and to prepare for the changes to come.

Phase 2: Restoration

The restoration phase typically lasts about 10 weeks and focuses on healing the gut and adapting to a sugar- and gluten-free, moderately low-carb diet. During this period, you follow specific food lists without needing to count calories or portions.

Phase 3: Transformation

This is the most restrictive phase, intended for achieving significant weight loss and inducing ketosis. It requires strict adherence to a very low-carb meal plan, primarily focusing on the "green list" foods. This phase also introduces lifestyle modifications like intermittent fasting and exercise.

Phase 4: Preservation

The final phase is for maintaining your weight and new lifestyle indefinitely. It allows for more flexibility and the gradual reintroduction of certain foods, as you have gained a better understanding of what works for your body.

Banting Food Classification: The Traffic Light System

The Banting diet simplifies food choices by categorizing foods into a clear color-coded system, reminiscent of a traffic light. This system helps adherents make quick decisions about what to eat.


Green List (Eat Freely)	Orange List (Eat Moderately)	Red List (Never Eat)
Protein: Meat, poultry, fish, eggs	Dairy: Cream cheese, full-fat yogurt, milk	Sugar: All added sugars, fruit juices, honey
Vegetables: Leafy greens, broccoli, cauliflower, avocado	Legumes: Beans, lentils, chickpeas	Grains: Bread, pasta, rice, wheat products
Fats: Butter, ghee, coconut oil, olive oil	Nuts and Seeds: Almonds, walnuts, macadamias	Processed Foods: Fast food, processed meats, sugary sauces
Drinks: Water, herbal teas, coffee (no sugar)	Fruits: Berries, lemons, and limes	Seed Oils: Sunflower, canola, and corn oil
Fermented Foods: Sauerkraut, kimchi, kefir	Starchy Veggies: Sweet potato, beetroot (limited)	Diet Foods: Low-fat dairy and "diet" products

The Legacy and Controversy of the Banting Diet

Tim Noakes' promotion of the Banting diet was not without controversy, particularly within the medical establishment. His endorsement of LCHF principles and his public comments on social media led to a prolonged disciplinary hearing with the Health Professions Council of South Africa (HPCSA). Noakes was ultimately cleared of misconduct, but the trial drew significant attention to his work and the broader LCHF movement.

Despite the controversy, the diet has gained a strong following, with many individuals reporting significant weight loss and improved health markers, particularly those with insulin resistance and Type 2 diabetes. However, critics argue that the diet is overly restrictive and may lead to nutrient deficiencies due to the elimination of whole grains and some fruits. The long-term sustainability and health implications of such a high-fat diet remain a subject of debate within the scientific community.

In conclusion, what is Tim Noakes' diet called? It is the Banting diet, a low-carb, high-fat eating plan he popularized through his work with The Real Meal Revolution. While it has helped many individuals achieve their health goals, it is a restrictive diet that requires careful consideration and, ideally, supervision from a healthcare provider. The diet's emphasis on whole, unprocessed foods is widely supported, but the elimination of entire food groups remains a contentious topic. Ultimately, understanding the principles of the Banting diet is the first step toward making an informed decision about whether it aligns with your personal health objectives. For further reading, an authoritative resource on the Banting approach can be found on The Noakes Foundation website.

The Noakes Foundation

Important Considerations

Before starting the Banting diet or any restrictive eating plan, it is vital to consult with a doctor or registered dietitian. They can provide personalized advice based on your medical history, current health status, and nutritional needs. Some individuals, such as those with certain medical conditions or those who are pregnant, may need to avoid such restrictive diets. Understanding both the potential benefits and risks is crucial for making a safe and informed decision about your health.

Final Summary

The Tim Noakes diet is a modern take on the Banting diet, a low-carb, high-fat (LCHF) eating plan described in The Real Meal Revolution. It's a structured diet that restricts carbohydrates and sugar while promoting healthy fats, protein, and real food consumption, aiming for weight loss and improved metabolic health.

Frequently Asked Questions

The diet is officially called the Banting diet, which is a modern interpretation of a low-carb, high-fat (LCHF) eating plan originally described by William Banting in the 19th century.

The core principle is to reduce carbohydrate intake drastically, particularly refined sugars and starches, and replace them with healthy fats and a moderate amount of protein.

Most fruits are restricted on the Banting diet due to their sugar content. Only low-sugar fruits like berries, lemons, and limes are permitted in moderation, typically on the orange or yellow lists.

The Real Meal Revolution is the title of the book co-authored by Tim Noakes that details the modern Banting diet, its four phases, and the food classification system.

Yes, the Banting diet is a form of ketogenic diet, as its goal is to induce ketosis by limiting carbohydrates to a very low level. Some versions of Banting can be stricter than other keto plans.

The original Banting diet was created by William Banting, a 19th-century undertaker who wrote a popular pamphlet detailing his successful weight loss through a low-carbohydrate eating plan.

The diet strictly forbids sugar, grains (like bread and pasta), processed foods, fast food, and certain vegetable oils. These are categorized on the 'red' list.

The diet was controversial due to its deviation from mainstream low-fat dietary advice and Noakes' public advocacy. A disciplinary hearing by the HPCSA was held regarding his advice, though he was ultimately acquitted.

Many proponents and followers have reported significant weight loss. The diet is intended to improve metabolic health and weight management by shifting the body to burn fat for energy.

The four phases are Observation, Restoration, Transformation, and Preservation, guiding dieters from initial habit tracking to long-term weight maintenance.