The Banting diet focuses on low-carbohydrate, high-healthy fat, and moderate protein foods that are natural and unprocessed. For beginners, understanding the basic food lists—Green (eat freely), Orange (in moderation), and Red (avoid)—is essential[1][2][3].
Green List: Eat Freely
- Proteins: Meat (beef, lamb, pork), poultry, fish, seafood, eggs, offal (liver, kidney), and naturally cured meats. Avoid highly processed meats with added sugar[1][5].
- Vegetables: Mostly non-starchy, above-ground vegetables such as leafy greens, broccoli, cauliflower, bell peppers, zucchini, and asparagus[1][3].
- Fats: Rendered animal fats, olive oil, avocado oil, macadamia oil, coconut oil, full-fat butter/ghee, nuts, seeds, cheese, and mayonnaise[1][3].
- Condiments: Vinegars and tamari[1].
- Dairy: Full-fat options like cream, hard cheese, and plain yogurt; avoid flavored or sweetened versions[3].
- Drinks: Water, flavored waters, caffeine-free herbal teas, coffee, and unsweetened almond milk. No sugar or sweeteners should be added[1][3].
- Fermented Foods (Fertilizers): Bone broth, coconut yogurt, kefir, kimchi, sauerkraut, and naturally fermented pickles for gut health[1].
- Fruit: Avocado, olives, tomatoes, and berries (in moderation); most fruits are restricted due to sugar content[3].
Orange List: Moderate With Caution
- Some higher-carb vegetables (like carrots, onions, and tomatoes in larger amounts)
- Most fruits, as they are higher in natural sugars
- Legumes (beans) occasionally
Red List: Avoid Completely
- Sugar and all products with added sugar (soda, candy, desserts, etc.)
- Refined grains (bread, pasta, rice, cereals, crackers, cookies, etc.)
- Starchy vegetables (potatoes, corn, sweet potato)
- Highly processed foods and snacks
- Industrial seed oils (sunflower, canola, soybean)
- Fast food (burgers, fries, pizza, etc.)
Focus on whole, real foods, and keep your diet simple and satisfying. Eat when hungry, stop when full, and hydrate as needed with water or unsweetened beverages[4]. Adjust your food choices and portions according to progress and personal preference as you become accustomed to Banting principles[2].