Most diets leave you hungry and confused. The Banting diet doesn't.
It keeps things real simple.
Three food lists: green, orange, and red.
Green means go for it. Orange means be careful. Red means stop. Easy.
The Banting diet is built around real food, good fats, and proper nutrition that actually keeps you satisfied. The philosophy is to eat to satiety without obsessive tracking. That means no measuring, no counting calories, and no eating tiny portions of food that taste bland!
This isn't about starving yourself thin, it's about changing what you eat so your body can function at its very best.
Ready to find out more?
What Is the Banting Diet?
This low-carbohydrate approach was pioneered by William Banting all the way back in 1863. He was an overweight English undertaker who wrote what is considered the very first diet book after successfully dropping a serious amount of pounds.
Guided by Dr. Harvey (who had been influenced by French physiologist Claude Bernard's diabetes research), this Victorian gentleman lost weight by ditching sugar and potatoes, creating the very first low-carb diet plan in the process.
And so the Banting diet was born!
South African scientist Professor Tim Noakes later adapted the original Banting approach for more modern times. The Real Meal Revolution brought this low-carb, high-fat (LCHF) eating plan to thousands of South Africans and beyond.
Following the banting diet encourages you to eat real food. No processed foods packed with questionable ingredients. Just proper food that is close to its natural form.
How Does the Banting Diet Work?
The banting diet works by dramatically reducing your carbohydrate intake. When you eat fewer carbs, your body responds to the food differently and switches from burning sugar to burning fat. It's like changing the fuel in your car.
This process helps you achieve ketosis. Your liver converts stored fat into ketones, which become your body's new fuel source. Your pancreas produces less insulin, the hormone that promotes fat storage. Less insulin means your body can access and burn its fat stores more easily.
The original banting diet was surprisingly similar to what we know today, though it actually forbade butter and milk, unlike modern versions. Apart from that, it is pretty much unchanged from nearly two centuries ago.
You may have noticed that the banting diet is very similar to the keto diet; however, there are key differences, starting with the structured phases of the banting diet, which are not included in keto...
The Four Phases of Banting: Your Roadmap to Success
The modern banting diet isn't just low-carb food lists. It's a structured, four-phase programme designed for long-term success.
Each phase serves a specific purpose in your journey:
Phase 1: Observation (1 Week)
This is your detective week. Track your food normally but keep a detailed food diary. Notice how different foods make you feel. Which ones leave you energised? Which make you sluggish or craving more food? No dietary changes yet, just awareness building.
Phase 2: Restoration (2-12 Weeks)
Time to restore your health and start losing weight. Strictly avoid all Red List foods. Eat freely from the green list of foods and moderately from the Orange List. Your body begins adapting to burning fat instead of sugar.
Phase 3: Transformation (As Long as Needed)
This is the strictest phase for serious weight loss. Stick primarily to green list of foods. Keep daily carbs under 50g, often targeting under 25g. The Orange List is largely avoided. This is where the magic happens and you might achieve full ketosis.
Phase 4: Preservation (For Life)
Your maintenance phase. Continue avoiding Red List foods but gradually test your tolerance for Orange and Light Red foods. Find your personal carb threshold where you maintain your weight and feel great.
The Banting Green List: Foods You Can Eat to Your Heart's Content
Think of the colours like traffic lights. Green means go. These foods that you can eat are called 'Eat to Hunger.' Your body will tell you when it's had enough.
Vegetables (The Stars of Your Plate)
Load up on these nutrient packed, low carbohydrate vegetables:
- All leafy greens like spinach, rocket, and kale
- Broccoli and cauliflower
- Cabbage and Brussels sprouts
- Courgettes and aubergines
- Tomatoes and cucumbers
- Celery and asparagus
- Mushrooms and fennel
- Peppers and onions
These vegetables are packed with nutrients and lower in carbs. Perfect for keeping you satisfied without spiking your blood sugar.
Proteins That Pack a Punch
Quality proteins form the backbone of your meals:
- All meats (beef, lamb, pork) - grass fed when possible
- Poultry (chicken, duck, turkey)
- Game meats (venison, rabbit)
- Fresh and tinned fish
- Seafood and shellfish
- Eggs (from happy free range hens when you can)
- Cured meats and bacon (check for added sugars)
Quality matters here. Choose grass fed meat when you can afford it. Your taste buds and your health will thank you.
Healthy Fat for Energy and Satisfaction
These fats don't just taste incredible, they keep you full and help your body absorb vitamins:
- Avocados and Avocado oil
- Extra virgin olive oil
- Coconut oil and MCT oil
- Butter and ghee (yes, butter is your friend!)
- Rendered animal fats (tallow, lard, duck fat)
- Some nuts and seeds (in moderation)
- Hard and firm cheeses
Forget everything you've been told about saturated fat being the enemy. Your body needs these fats to function properly and keep your hormones happy.
Condiments and Flavourings
Eating doesn't have to be boring:
- Fresh herbs and spices
- Lemon and lime juice
- Apple cider vinegar
- Mustard (check the label for added sugars)
- Mayo made with good oils (like our avocado oil version)
- Natural Low Sugar Sauces
- Salt and pepper
Always check labels on shop-bought condiments. Many sneak in sugar or nasty vegetable oils. When in doubt, make your own.
Drinks
- Water should be your go-to.
- Bone broth (unsweetened): An excellent source of electrolytes and collagen.
- Caffeine-free herbal teas and flavoured water (that you make yourself).
Proper hydration is going to be something you will need to focus on, especially during the adaptation phase. Make sure to get plenty of fluids!
The Banting Orange List: Exercise Self-Control Foods
Foods on this list are called 'Exercise Self Control.' These foods have health benefits but the banting diet may slow weight loss if you go overboard. A little goes a long way with these foods.
Dairy Products
- Full fat milk and cream
- Soft cheeses (cream cheese, cottage cheese)
- Greek yoghurt (full fat, no sugar added)
- Mozzarella and other soft cheeses
Nuts and Nut Butters
Raw nuts are brilliant for snacking but easy to overdo:
- Almonds and macadamias
- Walnuts and pecans
- Brazil nuts and hazelnuts
- Nut butters (no added sugar or oils)
A small handful counts as one serving. Not half the bag while watching telly. These are calorie dense and can stall weight loss if you go mad. Control your portion sizes with these certain foods.
Fruits (Nature's Sweets)
- Berries (strawberries, blueberries, raspberries)
- Apples and pears (small portions)
- Stone fruits (peaches, plums, apricots)
- Citrus fruits
Fruit as a snack beats a biscuit any day. Stick to small portions and favour berries over higher sugar fruits.
Certain Vegetables
Some veggies are higher in carbs and need watching:
- Sweet potatoes and butternut squash (small portions)
- Carrots and beetroot
- Peas (small amounts)
These are still real foods, just higher in natural sugars than your green list vegetables.
Beverages to Watch
- Coffee (limit if it affects your sleep or makes you jittery)
- Red wine (dry varieties, not sweet)
- Dark spirits (neat or with soda water)
Alcohol can slow fat burning and lower your willpower around food choices. If you drink, do so mindfully.
The Banting Red List: Foods to Avoid on the Banting Diet
This is the 'never eat' list. These foods will sabotage your progress faster than you can say "just one biscuit." The diet restricts these high carbohydrate foods completely.
Processed Foods and Junk
- Breakfast cereals and muesli bars
- Biscuits, cakes, and pastries
- Crisps and crackers
- Ready meals and takeaways
- Fast food and anything battered or deep fried in cheap oils
Sugar in All Its Sneaky Forms
- White and brown sugar
- Honey and maple syrup
- Artificial sweeteners (they can maintain sugar cravings)
- Jams and preserves
- Sweets and milk chocolate
Grains and Starches
- Bread and pasta
- Rice and quinoa
- Oats and barley
- Pizza bases and wraps
- Potatoes of any kind (this includes chips, mash, roast potatoes)
Unhealthy Fats and Oils
- Vegetable oils (sunflower, rapeseed, canola)
- Margarine and low fat spreads
- Anything deep fried in industrial oils
High Sugar Drinks and Fruits
- Soft drinks and energy drinks
- Fruit juices and smoothies
- Sports drinks
- Flavoured coffees with syrups
- High sugar fruits (bananas, mangos, grapes, pineapple)
The Light Red List: "Hardly Ever" Foods
These sit between Orange and red and light red lists. Not recommended for regular consumption but won't destroy your progress if you have them occasionally at special events:
- High cocoa dark chocolate (80%+ cocoa)
- Gluten free grains like quinoa (very small amounts)
- Homemade smoothies (better than shop bought but still concentrated fruit sugar)
The Grey List: "It's Complicated"
Some foods don't fit neatly into categories. The choice is yours based on your weight loss goals and how they affect you:
- Low-carb treats: Technically compliant but may maintain sweet cravings
- Protein shakes: Not ideal (real food is better) but useful for some people
- Alcohol: Social benefits vs health impacts - your call
- Vegetarian proteins: For non meat eaters, tofu and legumes may be necessary evils
Building Your Banting Shopping List
Weekly Essentials for Success
Proteins (choose 2-3 per week):
- A dozen free range eggs
- Fresh meat or fish for main meals
- Tin of sardines or salmon
- Rotisserie chicken (check ingredients)
Vegetables:
- A bag of spinach or mixed salad leaves
- Broccoli or cauliflower
- Tomatoes and cucumber
- Onions and garlic for flavour
Healthy Fats:
- Ripe avocados
- Bottle of extra virgin olive oil
- Grass fed butter or ghee
- Small bag of mixed nuts
Smart Shopping Strategies
Shop the perimeter: Real food lives around the outside edges of the supermarket. The middle aisles are mostly processed stuff.
Read every label: If you can't pronounce an ingredient or there are more than five ingredients, think twice.
Buy seasonal: Seasonal vegetables taste better and cost less. Your wallet and taste buds will thank you.
Batch buy: Meat often goes on special offer. Buy extra and freeze it in meal sized portions.
Don't shop hungry: You'll make better choices with a full belly and a clear head!
Banting on a Budget: Real Food Doesn't Have to Break the Bank
Money Saving Staples
Eggs: The cheapest, most complete protein around. Buy the biggest box you can use before they go off.
Tinned fish: Sardines and mackerel are packed with omega 3s and cost pennies compared to fresh fish.
Cheaper cuts of meat: Chuck steak, pork shoulder, and chicken thighs are really tasty when slow cooked. Cheaper cuts of meat often taste better than expensive cuts anyway.
Seasonal vegetables: What's in season is usually what's cheap. Cabbage is incredibly versatile and budget friendly.
Cook from scratch: Pre made "keto" products are often overpriced marketing gimmicks.
Meal Prep Like a Pro
Sunday meal prep can save you time and money all week:
- Roast a whole chicken and use leftovers for salads
- Batch cook mince for quick weeknight meals
- Prep vegetables so healthy choices are ready to grab
- Make bone broth from leftover bones (liquid gold for pennies)
Banting vs Keto Diet: What's the Difference?
People often use these terms interchangeably, but they're not identical twins.
The Banting Approach
- More flexible and sustainable for many people
- Focuses on real food quality over strict macro counting
- Phased approach from adaptation to maintenance
- May include some Orange List foods depending on the phase
- Emphasis on long-term lifestyle change
The Keto Diet Approach
- Stricter carb limits (usually under 20-50g daily)
- More focused on achieving and maintaining ketosis
- Often involves tracking macros obsessively
- Less flexibility with food choices
- A more mechanistic approach to fat burning
Which Diet Is Right for You?
If you like structure and don't mind tracking, the keto diet might suit you. If you prefer a more intuitive, flexible approach focused on real food, banting could be your friend.
Many people start with stricter banting (similar to the keto diet) then transition to a more sustainable version in the Preservation phase.
The Banting Flu: What to Expect and How to Handle It
Don't panic when you feel rough in the first week or two. The "Banting flu" is this diet's version of the "keto flu" and is completely normal as your body adapts to this new pattern of using fat for energy instead of sugar.
Common Symptoms
- Headaches and brain fog
- Fatigue and feeling sluggish
- Muscle cramps
- Irritability and mood swings
- Nausea
- Constipation
- Bad breath (from ketones)
Why It Happens
When you cut carbs drastically, your insulin levels drop. This causes your kidneys to excrete more water and electrolytes, particularly sodium and potassium. You're also asking your body to build new metabolic pathways to burn fat efficiently.
How to Minimise the Banting Flu
Increase your salt intake: This is the most critical step. Have a cup of high-quality bone broth, as it's a natural source of sodium, potassium, and other minerals. You can also add a pinch of good-quality salt to your water. Your body needs more sodium during adaptation.
Stay hydrated: Drink more water than usual. Dehydration makes everything worse.
Get enough electrolytes: The list includes potassium rich foods like avocados and leafy greens. Consider a natural electrolyte supplement if needed.
Take it easy: This isn't the time for intense workouts. Gentle walks and light activity are fine.
Be patient: Most people feel better within 3-7 days. Some take up to two weeks.
Don't give up: The rough patch is temporary, but the benefits can be long lasting.
Which Hunter & Gather Products are Banting Diet Friendly?
Let's be honest. The hardest part of Banting isn't avoiding bread. It's finding real food that doesn't have hidden sugars, grains, and seed oils lurking in the ingredients list.
That's exactly why we created our range of natural products. To make finding real food tasty and straightforward, with ingredients you can actually trust!
Think of these H&G products as your cupboard essentials on the Banting diet:
Real-Food Condiments: Avocado Oil Mayo & Sauces
Ditch the sugary, seed oil-laden options for good!
Our Avocado Oil Mayonnaise is made with 100% avocado oil and zero additives. Same goes for our Unsweetened Ketchup and BBQ Sauce. All the flavour you want, none of the stuff you don't need.
The Right Fats: Avocado & MCT Oil
Healthy fats fuel the Banting diet, and our Cold Pressed Avocado Oil is brilliant for cooking and dressings. Whille our Pure C8 MCT Oil gives you that energy boost in your morning coffee without the crash.
Nutrient Dense Support: Collagen, Organ Capsules & Bone Broth
Banting is about nutrient density. Our Collagen Powders support your skin, hair, and joints. Our Grass Fed Organ Supplement Capsules deliver that nose to tail goodness without having to eat liver every day.
And when the Banting flu hits? Our Grass Fed Beef Bone Broth is your secret weapon. Packed with natural electrolytes and collagen, it helps you power through those first few weeks while your body adapts.
Stock the cupboard with these, and you're not just doing Banting. You're doing it properly.
Your Banting Journey Starts Here
The banting diet gives you everything you need to eat well today. Remember, this isn't about perfection from day one. It's about making better choices most of the time.
Start with the green list. Build your meals around these foods. Add some Orange List items for variety during appropriate phases. Avoid the Red List completely.
Listen to your body. Some people thrive on strict banting, others do better with a gentler approach. The four-phase structure gives you a roadmap, but you're the one driving!
The secret isn't looking at what you can't eat. Focus on all the delicious real food you get to enjoy. Proper meals with proper ingredients that actually satisfy you.
For more information about the Banting Diet, head over to the fantastic Real Meal Revolution site.
All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.
It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.
We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.
