For Beginners

Banting Diet Food List For Beginners

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The Banting diet emphasizes low-carbohydrate, whole foods with moderate protein and high healthy fats. For beginners, choosing foods from Banting’s “Green List” is essential, while limiting or avoiding foods from the “Orange” and “Red” lists[1].

Banting Diet Green List Foods (Eat Freely):

  • Vegetables: Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), onions, shallots, rhubarb, mushrooms, fennel, tomatoes, olives, and most non-starchy vegetables[1].
  • Meat, Fish, Poultry, Eggs, Offal: Fresh beef, chicken, pork, lamb, wild-caught fish, eggs (all types), organ meats. Avoid processed or sugared meats[5].
  • Dairy: Full-fat cheese, cream, unsweetened plain yogurt, butter (moderation recommended for milk and yogurt)[1].
  • Fats: Avocado, butter, ghee, animal fats, healthy oils (olive, avocado, macadamia, coconut), nuts, seeds[1].
  • Fermented Foods: Kefir, kimchi, sauerkraut, bone broth, coconut yogurt, fermented pickles[1].
  • Condiments: Vinegar, soy sauce, tamari[1].
  • Drinks: Water (plain or flavored), caffeine-free herbal teas[1].

Banting Diet Orange List Foods (Occasional/Moderate):

  • Nuts and Nut Butters[1].
  • Dairy: Milk, yogurt, soured cream (moderate amounts)[1].
  • Fruits: Apples, berries, banana, oranges (often limited to a small daily portion)[3].
  • Starchier Vegetables: Beetroot, carrots, squash, sweetcorn, potatoes[1].
  • Legumes and Pulses[1].
  • Caffeinated Tea and Coffee[1].

Banting Diet Red List Foods (Avoid Completely):

  • Sugar and Sweets: Confectionery, sweets, jams, syrups, honey[1].
  • Refined Grains: Wheat, barley, rye, semolina, spelt, couscous, orzo, oats, rye, rice, buckwheat, crackers, breakfast cereals[1].
  • Processed Foods: Fast food, chips, sweetened condiments, energy drinks, commercial juice, sodas[1].
  • Processed Meats: Highly processed sausages, meats with added sugar[1].
  • Bad Fats: Margarine, sunflower oil, corn oil, processed spreads[1].
  • Dairy-related: Coffee creamers, processed cheese spreads, condensed milk, ice cream[1].

General Tips for Beginners:

  • Eat when hungry and stop when full; do not force food[8].
  • Stay hydrated—water is ideal; herbal teas and black coffee (without sugar) are allowed[7].
  • Prepare and plan meals in advance to avoid processed and high-carb foods[4].
  • Focus on nutrient-dense, unprocessed foods—avoid anything labeled as “Banting” if it is processed[3].

References

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