The Banting diet is a low-carb, high (healthy) fat, and moderate-protein way of eating that focuses on real, unprocessed foods and cutting out sugar, starchy vegetables, grains, and processed products[5]. Banting may appear similar to other low-carb diets but centers on nutrient-dense vegetables, quality meats, and healthy fats for sustained energy and weight management[1].
Key principles for beginners:
- Eliminate sugar, bread, rice, potatoes, pasta, and processed foods from your diet[5].
- Focus on green-listed foods — mainly fresh vegetables, meats, eggs, nuts, seeds, and healthy fats such as olive oil and avocados[1].
- Avoid unhealthy fats, such as those found in processed foods and seed oils[7].
- Eat when you are hungry; stop when you are full[5].
- Stay hydrated and prefer water when thirsty—there is no strict required amount[5].
- Read labels to identify hidden sugars and carbs[5].
- Preparation and meal planning increase success, especially in the transition period[1].
Banting operates in four core phases:
- Observation (Week 1): Reflect on your lifestyle, track eating habits, and prepare mentally and logistically for the shift (clean out your kitchen, plan groceries)[1][3].
- Restoration (Week 2, and longer if needed): Eliminate “red list” foods (sugar, grains, most processed foods). Transition to a sugar-free, gluten-free, and lower-carb routine using “orange list” foods as needed for an easier adjustment[1][3].
- Transformation (Week 3+): Focus heavily on green-list foods. Body fat burning becomes the centerpiece; avoid red and most orange-list items. Continue until you reach your desired weight or health goal[1][3].
- Preservation: Once goals are achieved, some previously avoided foods from the orange list may be reintroduced in moderation, but the focus remains on healthy choices for long-term stability[1][3].
General Tips for Newcomers:
- Listen to your body; if you feel symptoms like “carb flu,” consider increasing electrolytes (like salt or magnesium) and stay hydrated[5].
- Meal plans and checklists can help if you plateau or need guidance[5].
- Banting doesn’t require you to exercise, but movement is encouraged for overall health[5].
- The approach is suitable for families, including children and expectant mothers—always consult a healthcare professional for specific concerns[5].