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The ten commandments Eat enough animal fat. This is central to Banting. Animal fat DOES NOT make you fat, and you need to eat it. Small amounts at a time make you feel full and stop you from overeating. There is a wonderful video in the Beginner Banting Online Program where Prof Tim Noakes discusses the differences between good fats and bad fats. He ends off the video by saying, “remember, fat doesn’t make you fat, eat that beautiful fat and get thin!” Eat enough vegetables. Vegetables should be your bulk-food and this means that you must try to have veggies with every meal. Green vegetables are the best – low in carbs and full of nutrients. There are a great many different vegetables on the Green list. Make sure that you have variety in your diet. Don't snack. For the first week or so of Banting, that is, when you are going carb-cold-turkey, you may need to snack periodically, if only to keep your sanity.Make sure that you have Banting-friendly snacks at hand; we have just the recipes to curb those munchies in our Beginner Banting Online Program. Remember it is essential to have a good breakfast to set you up for the day. If you aren't losing the hunger pangs, increase the animal fat in your diet. Don't lie to yourself. Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts and quinoa, will undermine your Banting attempts. Pay attention to the Red list – the forbidden foods. Quite simply, a red-listed item is either toxic or will cause weight gain. Foods on the Orange list must be eaten in moderation, with careful attention to quantity and carb content. We understand how time consuming counting carbs can be – so, we have made it easy for you by developing tools specifically for this task, our meal tracker and carb counter will help you Bant with ease. Don't over- or under-eat. New Banters get nervous about the idea of not snacking and tend to go overboard at mealtimes. Don't worry about this. As long as there is enough fat in your diet, you will soon, without effort, be eating moderately-sized meals that will carry you through to the next meal. Never force food down your throat. When you are full, stop eating! If you don't feel like lunch, don't have it. Don't eat too much protein. We cannot stress this enough. Banting is NOT high-protein eating. No more than 80 to 90 g of meat or fish is what you should be eating with any meal. [But don't be over-fastidious, to the extent that you feel deprived. If, on occasion, you eat at a steakhouse, choose the smaller option on the menu and don't fret. What is more, it is quite unnecessary to chop the pointy bit off the chicken breast!] Remember, the main thrust of banting is to cut the carbs from one's diet and increase your fat intake. The consumption of proteins should be unaffected or even reduced. Be alert! Many ostensibly 'healthy' products and ready-made meals are full of carbs. Before you buy something, check the label. Five grams of carbs is the cut-off. If the carb content is higher, don't buy it. Also, avoid any product that professes to be 'low-fat'. The chances are that it will be loaded with carbs to compensate for the inevitable loss of flavour. When you start scrutinising product labels you will realise why it has in the past been so hard to lose weight. In the Beginner Banting Online Program, Jonno helps you decipher food labels – one of his top tips is, “If you couldn’t have made it at home, probably stay away!” Avoid too many fruits and nuts. Fruit is full of natural fructose (the substance that makes it sweet). Fructose is perceived to be 'good sugar' but for a Banter there is no such thing. Sugar is sugar regardless of its perceived 'goodness' and, while natural sugar is far preferable to refined sugar, its consumption needs to be strictly controlled. Of all the fruits, berries are best but even berries need to be restricted in some cases. The nuts on the Green list are low in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals, especially women, so must be restricted to an occasional small handful. Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercial roasted nuts, as natural is always better. Control your dairy. Although dairy is good for you, it does contain carbs and can be a stumbling block for some people. When you start Banting, avoid eating too much dairy. In other words, limit your cheese intake as much as possible, use whole milk and double cream yoghurt instead of low fat choices and have cream in your coffee. Butter is always good. Be strong! THE ELEVENTH COMMANDMENT! Watch what you drink. We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and... So we leave drinking up to you. Consider the Eleventh Commandment our "drinking disclaimer". You’re a grown-up and how much booze you choose to drink is up to you.

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1. What exactly is Banting? Banting is a low-carbohydrate, high-fat (LCHF) diet, named after William Banting, the first person to do it. It’s recently been made popular by Professor Tim Noakes in his book The Real Meal Revolution. The idea is that this way of eating makes your body switch from burning carbs for energy to burning fat. 2. So is Banting just another a high-protein diet like the Atkins Diet? No. This is a common misconception. The focus is on increasing fat and decreasing carb intake in your diet. Your protein intake should be moderate. 3. Everyone says I won’t have to weigh food and I can eat as much as I like. Is this true? As long as you eat the right types of fats (mostly animal fats) and minimal carbs (avoid anything with a carb content of more than 5g per 100g; sugary food is a no-no) then you can eat until you’re full. However, use your common sense, and don’t overeat! With meat, stick to no more than 80g with any meal. 4. What ratio of vegetables, fats and proteins should I be trying to stick to? This is tricky, but the rule of thumb is 50/50 meat/veg. Your fat should be included in that. As fat suppresses the appetite, you’ll know if you’re eating enough by how soon after a meal you get hungry again. If you eat breakfast and are hungry again before lunchtime, you need to up you fat intake at breakfast. Ideally, you shouldn’t need to eat more than twice a day, but that does take some getting used to. 5. How am I supposed to know what I can and can’t eat? Of course: just follow the green, orange and red lists in The Real Meal Revolution. Green-list items contain less than 5% of carbs per serving, orange-list items contain less than 25g of carbs per serving, and red-list items are all no-nos. These websites are also useful: Low Carb is Lekker, Real Meal Revolution, No Bun Please, Biltong, Butter and Bacon and Diet Doctor. 6. I keep hearing about ketosis – it sounds like a disease! What is it? For Banters, this is a bit like achieving Nirvana! If you avoid carbs and eat enough fat your body goes into ‘ketosis’. Put simply, here’s what it means: when your body is starved of carbs, it starts to burn fat for energy. This process creates ketones in the body; ketones are essentially indicators that you have gone into fat metabolism instead of glucose metabolism – assuming you’re not underweight, this is good! To get into this state of ketosis, you need to eat around 50g or less net carbs per day. Remember, it’s not essential to go into ketosis; a less strict form of Banting may be enough for you. 7. How do I know if I’ve reached ketosis? A Ketosis Monitoring Device (or Ketone Sticks) can tell you instantly if you are in ketosis. Buy them here. 8. What’s the best alcohol to drink? Alcohol isn’t encouraged when Banting, as although you can get low-carb drinks, they still contain empty kilojoules and will likely slow down your weight loss. If you are going to drink – and let’s be realistic, you probably will indulge from time to time – then be smart about your tipple selection! Spirits (vodka, rum, gin, tequila, whiskey, Scotch, brandy and cognac) are generally carb-free, and dry wines and bubbly are okay. Just be choosy about your mixers – remember, no sugar! 9. Is it true that eating dairy slows down your weight loss? Some people are more sensitive to dairy than others. If you hit a plateau in your weight loss, try cutting it out and you should start losing weight again.

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