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Banting Diet Food List: A Guide to The Food You Can Eat on this Diet

Unlike other diets, the Banting Diet food list is broken up into three easy to follow groups: the green list, the orange list, and the red.

Trying to lose weight can mean a real shift in your lifestyle. Diet and exercise are important, and they need to be consistent. The best way to keep the weight off (excess fat) is to change a lifetime of bad eating habits along with adopting other healthy lifestyle factors. The Banting diet food list is designed to get you feeling healthier and to loose excess weight at the same time. Healthy low carbs, good fats, loads of choices, the Banting Diet works through four phases. It's broken down into three sections. Red List, Green List, and Orange List. Here we will take a closer look.

Banting Diet Food List

Think of the colours like traffic lights. Once you know what is on each list, you will know if it's okay or not to be eaten.

Banting Green List

This is your green, meaning good to go list. These are called 'Eat to Hunger.' Included here are fruits and vegetables, heavier on the vegetable side.
  • all leafy greens
  • tomatoes
  • cucumbers
  • celery
  • cabbage
  • cauliflower and broccoli

The proteins are all meats, poultry, and game. Seafood, eggs and cured meats, as well. For the good fats, we have rendered animal fats, avocado oil, nut oils, butter, hard and firm cheeses, olive oils and seeds. You can easily find recipes for great meal planning and for flavors, add lemon and lime juices, and other condiments that are free of gluten, sugar, preserves and vegetable oils. Mayonnaise is fine if it doesn't contain preservatives or vegetable oils. Drink plenty of water, caffeine-free teas and flavored waters you can make yourself or other drinks without sugar.

Banting Orange List 

This list is called 'Exercise Self-Control. These are foods that have health benefits but may not help with weight loss if taken in excess. On this list are some dairy foods, like cream cheese, soft cheese, cottage cheese, mozzarella, full-fat cheeses and milk and milk substitutes, like almond or coconut milk. Raw nuts, and unprocessed nut butter. Caution with coffee and caffeinated teas. There are some fruits and vegetables on this list. Fruits like:

  • apples
  • bananas
  • mangos and grapes
  • cherries
  • oranges and peaches
Vegetables included are:
  • potatoes
  • carrots
  • butternut squash
  • peas
  • beets and pumpkin

These foods are healthy and delicious, they just need to be eaten sparingly.

Banting Red List

This is the never eat list. These include heavily processed foods, foods that are high in carbohydrates and loaded with bad fats, sugar, and sodium. Grain-based foods like crackers and breakfast cereals and battered foods are out. Potato chips, sugary and energy drinks, jams, canned fruit, coffee sweeteners, vegetable-based oils and processed cheese and dairy items. There is also a grey list, that covers vegetarian proteins and things like supplements.

Real Meals

The secret to following a diet is not looking at what you can't have, but what you get to eat. You can make fabulous meals and still have all the great flavors you love. Following the Banting diet food list, you can have all the meals you love. For more information about the Banting Diet, head over to the fantastic Real Meal Revolution site or check out our healthy oils and condiments suitable for Banting.


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.

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