Measurement is the first step that leads to control and eventually to improvement. If you can’t measure something, you can’t understand it. If you can’t understand it, you can’t control it, if you can’t control it, you can’t improve it.
– H. James Harrington, performance-improvement guru
Counting calories and weighing and measuring food was never the intention of the Banting lifestyle, but we have found that for some people keeping track of their intake is important when starting out. Some just prefer being told how much they must eat per day. If this sounds like you, then keeping an eye on the absolute amount of macronutrients you consume should be your goal. Once you have mastered the concept of macronutrients and portion control, you should be able easily to let go of such strict monitoring. Below are two approaches to determining how much you should be eating for weight loss.
If you feel you can carry on with Banting and lose weight without having to weigh and measure your food, then this approach is for you. In any case, start with this, and if you are not succeeding, then consider trying out Tool 2.
Cook and fry all your meals in fat such as butter, and drizzle olive oil over your salads. A little bit of cream in your coffee should be fine if you are not sensitive to dairy. Raw nuts provide plenty of fat, as do fruits like avocados. Eat fattier cuts of meats and aim for proteins that are high in omega-3 fatty acids, such as marine seafood. Chia seeds are also rich in fat and are a good cereal substitute (see recipes in Part Five). If you follow this general advice, your fat macronutrient value will be higher than your protein value, which is what we are aiming for. If, however, you would prefer to know exactly how many grams of fat you should be eating, feel free to contact us for a consultation. It is difficult to recommend a gram value here, as it will depend on each individual’s current percentage of stored fat.
Work on a 100–150 gram portion of cooked protein (meat or seafood) per meal. One portion contains 20–30 grams of protein, giving you a total of 60–90 grams of protein per day. Bear in mind that it has been shown that per meal consumption of protein is more important than overall daily intake.1 In order to ensure protein synthesis, the body requires 2.5–3 grams of the amino acid leucine. This amount of leucine is found in 20–30 grams net protein from meat and dairy sources. If you consume less than 20 grams protein per meal, there will be no protein synthesis and the little bit of protein consumed will become nothing but extra calories. If you cannot make up your total protein requirements through the meat you consume, you can make up the balance with dairy products like cheese and cream.
Aim to eat 25–50 grams of net carbs per day. If you have a metabolic disease or are sensitive to carbohydrates, eating less than 25 grams net per day will be more beneficial. Get your carbs from vegetables at every meal.
In a clinic consultation, we will typically calculate your daily macronutrient ratio. Based on information you supply, we will tell you that you can eat x grams of fat, x grams of protein and x grams of carbs. Below is what we take into account when we do a ratio report.
Should we find that you fall under ‘high risk’, we will refer you to a pro-Banting doctor first.
Lean body mass includes your muscles, organs, water, skin and bone. The balance is your fat. Once we have your body fat percentage, we can calculate your LBM and this allows us to calculate your daily protein requirements to ensure you keep to your minimum threshold.
Knowing body fat percentage is extremely important so that we can ensure you are not consuming too much fat and rather burning stored fat, thus ensuring consistent weight loss and preventing fat-loss stalls. The fats you consume per day will be enough to keep you satiated.
We measure body fat percentage in a person using body fat callipers. For those who approach us online and don’t know their body fat percentage, we calculate an estimated LBM and provide body fat in actual kilograms. Because it’s an estimate, it will not be 100 per cent correct.
With this information we can work out your current BMI and goal BMI.
If you are exercising, we will work out your macronutrients in two sets: one for the days that you exercise and one for your resting days. This is important because we need to make sure you get enough proteins, fats and carbs to assist you with your exercise routine.
If you want to start Banting 100 per cent from day one, then Tool 2 is the best option. However, it requires commitment, planning, weighing and tracking of food. We can help you with a personalised meal plan that complements your macronutrient and food preferences, and includes an exercise component.
If you still feel you need that special eye watching over you, you can sign up for an eight-week Banting fat-loss course, during which a consultant will help you to fine-tune your eating and weigh and measure you weekly. For more details, check out our website at www.slenderslim4u.co.za.
A great way to keep motivated is to log your progress and reward yourself when you attain set goals. Purchase a journal or logbook. Take your measurements before you begin, and don’t forget that ‘before’ photo! Sometimes looking back inspires us to keep going forward.
If you are metabolically sick it’s a good idea to get your health markers checked before you begin Banting. Your doctor will be able to advise you and order the blood tests, but generally these will include cholesterol (full lipid panel), HbA1c (average blood sugar for the last three months) and fasting insulin (insulin resistance) levels. You may also want to check your vitamin D levels and blood pressure.
Make sure you have a good-quality scale that will track your weight loss accurately. If you can afford it, invest in a scale that also measures body fat. This is not essential, but it’s inspiring to watch your body composition change for the better. And be sure to get a flexible tape measure with which you can easily measure yourself.
In order to fine-tune your diet, keep a proper food diary for a couple of weeks. This will help you to see what is causing you to stall and gain weight. In our initial report, we analyse your current eating habits and advise you on where you are going wrong, but this is only the first step. After this you need to document everything you eat. Sometimes the smallest things that slip into your mouth can have the biggest effects on your weight loss.
Tracking everything you eat during the day may seem like a time-waster, but it is a useful way to learn what portion sizes should look like. After so many years of bad eating, our brains no longer control our appetite in the way they should, making it easier to overeat. Tracking food intake will also help to you see where you are making mistakes if you find you are not losing weight. Often we don’t realise just how badly we are eating until we see it written down.
Mental preparedness is extremely important when embarking on any new diet or way of life. We see so many people looking for ways to ‘cheat’ or substitute from day one, and this is not the way forward. Others start by asking how much chocolate or alcohol they can have, and this is already a step in the wrong direction. You need to realise that in order to reclaim your health or ideal weight, you need to leave old eating habits behind. You must commit to Banting properly from the start. It may be hard in the beginning, and sugar and carb withdrawal is no fun, but within a couple of weeks your newfound energy and lack of hunger will be well worth the effort.
Easing your way into this lifestyle seldom works. Cutting out addictive foods little by little is no way to end an addiction – it simply prolongs it. Going ‘cold turkey’ is by far the quickest way. For most people the side effects are not significant and only last a few days. Others may experience side effects for a little longer, but there are ways to make them more manageable.
Identify habits that you need to change – for example, stopping at the corner café on the way to work for a coffee and pastry. Rather keep great coffee at work so that you can make yourself a cup when you get there. Normally grab fast food at lunch time? Once again, plan ahead and pack a healthy lunch to take to work with you.
Choosing the right time to begin is also important. Adopting a new regime during a stressful period may not be the best idea, and many find starting a new way of eating during the holidays almost impossible. Identify a couple of relatively stress-free weeks to get into your new lifestyle, but be realistic and don’t find endless excuses not to begin.
Once you’ve decided to Bant, it is a good idea to take a few days to prepare properly. This includes cleaning out the kitchen, planning your first week of meals and shopping for the right foods.
There is no point hanging onto foods that are not part of Banting ‘just in case’. Removing temptation will make it much easier to stay on the rails. If you feel that throwing away food is wasteful, then donate what you are no longer going to eat. Be ruthless. Don’t hold back on getting rid of any foods or ingredients that do not appear on the green list. You may find that your grocery cupboard looks really bare, but you will not need these foods at all. You do not want that packet of pasta in the pantry to compromise your weight-loss journey. If you are living with others who are not Banting, try to keep those items that you can’t have out of sight. Banting is not a deprivation diet, and because the food is really wholesome and tasty, it won’t be long before the rest of your household comes on board. In the meantime, you can always cook one meal and then add a potato or a little rice for the ‘carbies’.
Once you have cleared out your kitchen of red-list foods, it’s time to stock up on the ingredients that you will need. There are a few essentials that every Banter should have, like the fats that you use for cooking (coconut oil, butter, ghee, extra-virgin olive oil), herbs, pure spices, fresh meat and fresh vegetables. Plan your meals for the week and then go shopping. Always remember, planning ahead is essential. Refer to Part Five for the standard swap-out list. One of the biggest pitfalls when starting on a new eating plan is a lack of planning. Eliminating processed foods can be a huge shift and not having the correct foods at home will result in frustration and could tempt you to throw in the towel. Proper planning will make the transition into this lifestyle much easier, especially for those who want to track their macronutrient ratios.
Set a short-term as well as a long-term weight-loss goal. Often long-term goals can look a little overwhelming, so smaller goals can help to keep you motivated. Every small goal you meet will take you closer to your long-term goal.
Visualising your goal is a good way to stay motivated. This is not necessarily just about dropping a clothing size. You may think about being able to fit comfortably into an airplane seat, for example. As you set your goals, visualise them and stay focused on one at a time. Another great way to stay inspired is to reward yourself as you reach each goal. This doesn’t mean devouring a chocolate bar after a week of correct eating, but treating yourself in a fun, positive, healthy way. For example, you could buy yourself a lovely bunch of flowers at the end of a successful week or book a pedicure when you achieve a short-term goal. With each goal reached, increase the reward. So a pedicure for the first goal and perhaps a massage for the second. Write down the reward in your journal next to each goal.
With positive thoughts, you are more likely to succeed than by punishing yourself when things don’t go so well. Place a few positive and motivating quotes around the house where you can see them, such as on your bedroom mirror or on the fridge door.
Enlist the support of trusted family members or friends and don’t tell people who may try to sabotage your efforts. Finding someone to join you on your weight-loss programme may make meeting your goals easier. Online communities are also helpful for giving you the ongoing support you need and answering any questions you may have. On days that you feel like throwing in the towel, an online community can be a great place to find support.
Some people find that broadcasting their weight-loss efforts to others in their social circles helps with accountability. As you reach your goals, pop them on your Facebook page or tweet your success.
Remember that all change involves some stress, so give yourself a couple of weeks to adjust. Put off social events and try to avoid stressful situations, especially if you have been an emotional eater. Focus on the successful areas of your life and how good your accomplishments made you feel. Think of how you achieved those successes and duplicate that behaviour in your weight-loss endeavour.
It is important to know how body fat is distributed. Our total body fat is divided into two categories: essential fat and storage fat. Essential fat is necessary for normal bodily functioning. It is found in the marrow of bones, in the heart, lungs, liver, spleen, kidneys, intestines and muscles, and in the lipid-rich tissues throughout the central nervous system. Storage fat, which accumulates in adipose tissue, is located around internal organs (visceral fat) and directly beneath the skin (subcutaneous fat). It provides bodily protection and serves as an insulator to conserve body heat. Excess visceral and subcutaneous fat can, however, be fatal. When focusing on weight loss, you want to try to burn off any excess storage fat, irrespective of where it’s located. For example, some people carry all their extra fat around their waistline, while others carry it in their legs. From the table below, you can see that a body fat percentage of 32 per cent or more poses a health risk for women, and anything over 25 per cent in men is considered unhealthy.
| General body fat percentage | ||
|---|---|---|
| Classification | Women | Men |
| Essential fat | 10–12% | 2–4% |
| Athletes | 14–20% | 6–13% |
| Fitness | 21–24% | 14–17% |
| Acceptable | 25–31% | 18–25% |
| At risk | 32% plus | 25% plus |
There is no way to measure total body fat absolutely accurately beyond cutting you up, scraping all your body fat into a bowl and weighing it. Luckily there are two methods to determine generally how much body fat you have: diagnostic scales and body fat callipers.
Diagnostic scales make use of bioelectrical impedance analysis (BIA), a commonly used method for estimating body composition and, in particular, body fat. BIA enables physical relationships to be measured within seconds by means of an undetectable, completely harmless electric current. Body fat percentage is determined by measuring electrical resistance (impedance) and then plugging these figures into a calculation of constant and individual parameters (such as age, height and gender). Beware that the percentage given is only an estimate; diagnostic scales are not 100 per cent accurate. They are available for purchase online.
Body fat callipers, sometimes also called skinfold callipers, are more accurate than diagnostic scales. You can buy standard or digital callipers; we find digital is more effective and quicker. They work by measuring the thickness of skinfolds on various parts of your body. One generally calculates a percentage estimate from three sets of readings. Digital body fat callipers do the calculating for you and come with a quick reference book of estimates.
You can keep track of your fat loss without a scale or callipers by simply measuring your various body parts in centimetres with a tape measure. Measure your upper arms, waist, inner thighs, knees and calves each week and record your progress. Be sure to measure on the same spot each time: for your upper arms, measure from your middle fingertip all the way up to the widest part on your arm and write this down as a spot indication, so that the next time you know to measure on that exact spot. Do the same for your thighs, knees and calves, just measure from the ground up (remember to stand barefoot).
Weigh yourself once a week. This way you can keep track of where you are with your weight loss and also catch yourself before you start to backslide. You can then at least tweak your meals if you notice you are gaining weight. You only need to measure your body fat percentage twice a month (or every second week).
The best time to weigh is early in the morning, after you have gone to the toilet and before you eat or drink anything. Weigh yourself in the nude, barefoot. If you are using a diagnostic scale, ensure that your feet are dry and that you stand on the silver plates correctly, otherwise the scale will not be able to weigh and accurately determine your values.
Try to weigh yourself and take your measurements on the same day, at the same time, each week, e.g. Monday morning at 06:00. This will give you the best consistency.
We have saved you some time by giving you four meal plans (see Part Five) to choose from. They are well balanced and contain enough vegetables to fulfil your daily nutrient requirements, and we have worked hard to ensure that the macronutrient value for protein falls within the recommended range of 20–30 grams net per meal. Note that each meal plan is generically designed and is meant as more of a guideline to help you learn portion control. If you don’t have success on a meal plan, we suggest you give one of the other plans a try or contact us to assist you further with a personalised meal plan. Please note that these meal plans are for women. For men, simply increase portion sizes for proteins and fats. Unless it specifically states ‘raw’, weights are for cooked food, so you will need to weigh the food once it’s cooked, boiled, fried, grilled, etc. The reason we work mostly with cooked food is that most people don’t eat their food raw and the minute you cook a portion of food, its nutritional value changes simply because it shrinks with cooking.
Below we outline the four meal plans and who will benefit the most from each. Choose the one that sounds best for you.
Most of the meals on this meal plan cater for LIND (low-insulinogenic, nutrient-dense) foods. Those who want to achieve nutritional ketosis can also use this plan (read more about ketosis in Part Four). Net carbohydrates on this meal plan are always less than 25 grams per day.
Many new Banters can’t tolerate the rich, fatty foods in the beginning, and complain that they feel sick from all the fat. This meal plan is ideal for those who can’t stand the thought of fatty foods and still want to Bant, but don’t know how to add fat without it affecting them. It all comes down to making the correct food choices, and realising that you can get more than enough fats without adding cream or eating fatty meat. If you prefer to eat lean mince, you can. There is absolutely nothing wrong with that.
If you are one of those lucky people who can tolerate carbohydrates, then this meal plan is for you. Carbohydrate values vary between 40 and 60 grams net per day. This plan is also perfect if you want to reduce your carb intake slowly.
Vegetarians can absolutely follow this lifestyle. This meal plan offers three days for lacto-ovo-vegetarians (and thus includes eggs and dairy) and four days for flexitarians (adding chicken and fish).
The food lists are where we start to learn about what is healthy real food and what is not. Even though some real foods may seem healthy, it is good to remember that certain real foods, like potatoes and corn, are higher in carbohydrates, and therefore have more sugar than others. These foods can raise insulin levels, which we now know results in fat accumulation. We provide the detailed food lists in Part Five, and below we explain how to read them. You will also find a standard ‘swap-out’ list, so you can quickly see which green-list products you can substitute for unhealthy products.
The Green Food List is the only list that you can eat from on a daily basis. These are the foods that are nutritious, low in carbs per portion and extremely healthy. Practising portion control is still important when eating from this list.
The Orange Food List is for people who have reached their goal weight and want to include some of the vegetables and berries on this list, or for those who are not sensitive to carbohydrates and can tolerate these vegetables and fruits. This list is also fine for an occasional sweet treat, but only once you have reached your goal weight.
The Red Food List must be avoided at all costs. We don’t even recommend these foods as a once-in-a-while treat, as they are highly processed and contain unhealthy additives and chemicals.
The Yellow Food List contains the nutritional values of the basic Banting recipes that we provide in Part Five. We get so many people asking us how to make a cheese sauce or a quick bread or even a tasty porridge, etc. These recipes cover the basics and we’ve made sure that you’ll know the nutritional value of each serving size. We have also listed some other Banting-friendly products like grain-free toast. We’ve also included alcohol on the yellow list. You may only consume alcohol occasionally, and only what is listed here, nothing else.
The Ingredients List includes common ingredients that are usually added to real foods to process them, so this list is to warn you of what to look out for on food labels. Have a look at all the different names for sugar – you will be shocked!
The Red Food List does not have portion/serving sizes or macronutrient values because ideally you are never going to eat or drink anything from this list. We have tried our best to indicate as many red food items as possible, but if you do come across a food or product that is not on the list, refer to the Ingredients List first to see if that can help you determine whether it’s Banting friendly or not. If the product or food is not listed there, you are welcome to make contact with us through social media and we will try to help you.
Reading food labels is important, but learning how to read them is crucial if you want to ensure you are buying a good-quality, low-carb product. Below is an example of a typical food label. We will discuss what each listed item means and what you need to look out for. We will also give you warning tips to help you make informed decisions.
| Typical nutrition information | |||
|---|---|---|---|
| Serving size = 40 g | |||
| Per 100 g | Per serving | % NRV | |
| Energy (kJ) | 1 505 kJ | 602 kJ | |
| Protein | 9.4 g | 3.8 g | |
| Glycaemic carbohydrate | 67 g | 27 g | 10% |
| of which sugars | 1.1 g | 0.4 g | |
| Total fat | 3.4 g | 1.4 g | |
| Of which saturated fat | 0.5 g | 0.2 g | 18% |
| Polyunsaturated fat | 1.7 g | 0.7 g | 15% |
| Trans fat | 1.2 g | 0.5 g | |
| Cholesterol | 15 mg | 30 mg | 10% |
| Dietary fibre | 10.2 g | 4.1 g | 0% |
| Sodium | 392 mg | 157 mg | 20% |
| Potassium | 350 mg | 700 mg | 20% |
| Vitamin A | 18 µg | 36 µg | 4% |
When reading food labels, it is important to ask what the serving size is, and is what I’m about to consume the equivalent of that serving size. Foods are listed in either grams (for solids) or millilitres (for liquids), and will include the nutritional information for 100 grams/millilitres of the product as well as for a serving size – in this example, 40 grams. Most serving sizes are really small. In a perfect world we’d keep to the serving size, but in reality most of us will consume more. So don’t be fooled when the carbohydrates per serving size appear low; chances are you will be eating more than the recommended serving size.
Kilojoules (kJ) are units of energy. Calories and kilojoules are often used interchangeably on labels: 1 calorie = 4.12 kilojoules. Luckily on Banting we don’t count calories or kilojoules!
Protein is listed in macronutrient gram value and can be given as a percentage of the national reference value (NRV). If you want to know how much protein you should eat, refer back to step No. 2.
According to new food-label regulations, carbohydrates are supposed to be listed as ‘glycaemic carbohydrates’, also known as net carbohydrates. This is the carbohydrate quantity available for metabolism and which will have an insulin reaction. Fibre cannot be metabolised by the body and therefore does not count. Some old food labels, however, still have carbohydrates listed as ‘total carbohydrates’, which means the fibre content was not deducted. Keep this in mind when reading labels. If the label refers to total carbohydrates, look for the fibre value and deduct this amount from the total carb amount to get the glycaemic (net) carbohydrate amount.
Sugar is listed underneath carbohydrates because it is a form of carbohydrate. Under the new regulations, foods that were previously advertised as ‘no sugar added’ or ‘sugar free’ will be banned if the product contains any type of sugar or derivative such as honey, molasses, sucrose, fruit juice concentrate, high-fructose corn syrup, etc. Also note that should the product contain any starch, the starch will make up part of the glycaemic carbohydrate as well.
Fats are usually broken down into the different types, namely saturated, unsaturated and sometimes trans fats. Buy full-fat products, and avoid products that are low fat, fat free or reduced fat. Stay clear of products that contain trans fats, sometimes listed as hydrogenated vegetable oil in the ingredients. Cholesterol is another type of fat contained in certain foods.
Dietary fibre sometimes makes up part of the total carbohydrates. See the section on carbohydrates above for more information on this.
If the product contains any vitamins or minerals, they will also be listed on the food label. Vitamins and minerals can either be found naturally in the product or are added. They should not be listed on the label if the amounts are less than 5 per cent of the NRV for people four years and older. Nutrients are listed in their relevant unit of measurement, and indicated as a percentage of their NRV, which is the daily amount of the nutrient that most people need.
The ingredients list is even more important than the nutritional value of the product. Before you look at the net carb value, you should look at the ingredients. If the product has more than two to three ingredients, then it’s likely processed and will contain all sorts of unhealthy additives like preservatives, texturants, flavourings and other chemicals. Ingredients are listed in descending order, which means that the majority ingredient is listed first. Avoid the product if the list starts with sugar, refined grains, hydrogenated oils or a word that you cannot pronounce.
If the product contains any ingredients to which some people may have an allergic reaction, the label should say so. This may include terms such as: ‘this product was made in a factory that uses tree nuts’. It may be labelled ‘lactose free’ or ‘gluten free’. Preservatives such as MSG (monosodium glutamate) and tartrazine can also cause allergic reactions and must be displayed on the label.
If a product claims to be organic it must adhere to the regulations set out in the Agricultural Product Standards Act and be certified organic. This means that the product must come from farms, processors or importers who are registered with and approved by organic certification bodies. We discuss organic in a bit more detail later on under step No. 10.
No food or drink label may claim that the product can treat, prevent or cure a disease or medical condition, for example ‘calcium enriched to prevent osteoporosis’. It’s against the law.
Even though the new label regulations for South African products have come into effect, there are still many wrongly labelled products out there. Always keep an eye open for deceptive or ambiguous claims. Here are some examples:
Have you noticed that low-carb and Banting products are popping up everywhere? It seems like everyone is jumping on the Bant wagon. You’ve been warned: not all of these products will be true to their claims.
A lot of people are unsure about what they can drink besides the usual coffee, tea and water. Here we give you some creative ideas for making your own fresh drinks from scratch, and discuss the controversial topic of alcohol.
Drink good-quality coffee. If you can, brew your own at home. If you prefer to buy instant, stay away from the tinned varieties as they are highly processed and contain added sugars like maltose and dextrose. Normally the glass-bottled varieties are pure and have no added ingredients, but it’s always best to double-check the label.
Any type of tea is fine, such as ordinary or herbal teas, but once again always double-check the label and make sure there are no other added ingredients. We recommend a cup of good-quality green tea every day. A review published in the International Journal of Obesity found that green tea has a small though positive effect on weight loss and weight management.2
Consume as much water as possible. Sugar-free sparkling, regular sparkling, purified or boiled water (that has been cooled down) are all allowed. To add some flavour, you can add mint, thyme, lemon, ginger, cinnamon or a fruit of your choice to your water.
For something different, why not try one of the recipes from the myriad websites out there? We’ve given you a selection of our favourites that you can use as a guide. Remember, however, that some of these recipes contain fruits on the orange list and should be drunk with caution. If the recipe calls for sugar, rather replace it with one of the allowed sweeteners (as per the green list) or leave it out.
Lemon thyme iced tea – http://www.sugarfreemom.com/recipes/sugar-free-lemon-thyme-iced-tea/
Rosemary grapefruit water – http://kojo-designs.com/2013/03/new-detox-water-recipes/
Berry-infused green iced tea – http://www.foodrepublic.com/2012/08/09/berry-infused-iced-green-tea-recipe
Strawberry, lemon and basil water – http://natashaskitchen.com/2013/06/15/naturally-flavored-water/
Freshly brewed iced tea with mint – http://www.skinnytaste.com/2011/05/freshly-brewed-ice-tea-with-fresh-mint.html
There are also some great beverages in the cookbook Low Carb is Lekker by Inè Reynierse.3 Usefully, Inè includes the carb content per serving.
Many Banters ask if they can drink alcohol and, if so, which type and how much. The bottom line is that alcohol is a toxin that can’t be used by the body and that needs to be processed by the liver. While it’s being processed, fat burning is put on hold. So if you want to have a dop or two, you need to be prepared to place your fat loss on hold. Alcohol should only be consumed occasionally. The important thing is to make sure that the type of alcohol you drink will not cause you to gain weight. Let’s look at which alcohol is okay for the LCHF/Banting lifestyle and which should be avoided altogether.
‘Safe’ means that carbs-wise, this type of alcohol contains the minimum or none at all. This does not mean that you can go on a drinking frenzy. Irrespective of whether the drink is low carb or carb free, you must still exercise caution and remember that moderation is key. And bear in mind that, depending on the brand, carb content may vary.
Pure spirits: whisky (0 g), vodka (0 g), rum (0 g), gin (0 g) and brandy (<1 g). Drink straight up, if you are brave enough, or mix with water or soda water. Stay far away from other mixers such as fizzy drinks or juices. That includes zero or sugar-free versions. Fizzy drinks and juices increase carb content exponentially.
Red wine is high in antioxidants and contains less sugar, and has roughly 3–5 grams carbs per serving. However, be careful of dessert wines such as port, as they are very high in carbs.
Dry white wine has fewer antioxidants than red wine. Sparkling white wines and champagne are allowed. Dry white contains roughly 3 grams carbs per serving and off-dry white roughly 6 grams.
For more options for the occasional tipple, refer to the Yellow Food List.
Any brand and flavour of beer and cider, including ‘lite’ varieties: beer contains roughly 12 grams carbs per serving (can or bottle). Ciders and ‘spins’ contain roughly 15 grams per serving (can or bottle). Lite beers contain about 7 grams per serving.
Spirit mixers/cocktails: A gin and tonic, for example, contains roughly 16 grams carbs per serving. Brandy and Coke, roughly 30 grams; Southern Comfort and lime cordial, roughly 9 grams.
Any brand or flavour of liqueur: These are often used in cocktails and include Sambuca, Amarula, Kahlua, Amaretto and Campari.
In order to help you make informed decisions about the types of food you buy, here we take a look at terms such as ‘organic’, ‘grass fed’ and ‘grain fed’.
Organic foods are produced using organic farming methods. While standards differ worldwide, organic farming in general features cultural, biological and mechanical practices that foster the cycling of resources, promote ecological balance and conserve biodiversity. Synthetic pesticides and chemical fertilisers are not allowed, although certain organically approved pesticides may be used under limited conditions. In general, organic foods are also not subjected to irradiation, industrial solvents or synthetic food additives.
The demand for organic is mostly driven by a consumer perception that organic products are more nutritious than conventional products. Scientific opinion, however, is divided on whether there are significant nutritional differences between organic and conventional foods. A review concluded that there are no differences, although organic crops were found to have less pesticide residue compared to conventional crops: ‘In conclusion, organic crops, on average, have higher concentrations of antioxidants, lower concentrations of Cd and a lower incidence of pesticide residues than the non-organic comparators across regions and production seasons.’4
A lot of people who buy organic foods do so because they believe they taste better, but also because of concerns surrounding pesticides, food additives and the environment. Organic foods are more expensive, so the choice is often budget-related. At the end of the day, you need to make sure that you eat enough vegetables to get adequate nutrients irrespective of whether the vegetables are organic or not. If you do decide to go the organic route, make sure that what you are buying is organically certified; this way you can be 100 per cent sure that the food has been organically grown.
Grass-fed beef comes from cattle that have eaten only grass and forage (like hay or silage) from weaning to harvest. However, although they call their beef grass fed, some producers finish the animals on grain for the last 90–160 days before slaughter. If they were honest, they’d call this grain-finished beef. During this time the levels of important nutrients like conjugated linoleic acid (CLA) and omega-3 decrease dramatically in the animal’s tissues. If you want to be sure that the beef you are buying was fattened on grass only until the day of slaughter, you should look out for grass-finished beef. This is the real deal.
Grass-fed beef has a distinct grass flavour; keep this in mind when cooking it. You may also notice that the fat from grass-finished beef has a yellowish appearance.
Grain-fed beef comes from cattle (sometimes referred to as ‘corn fed’, ‘grain fed’ or ‘corn finished’) that are typically fattened on maize, soy and other types of feed for several months before slaughter. As a high-starch, high-energy food, corn decreases the time it takes to fatten the cattle and increases carcass yield. Some corn-fed cattle are fattened in concentrated animal-feeding operations known as feedlots. Kris Gunnars, CEO and founder of Authority Nutrition, notes: ‘These conventionally raised cows are often given drugs and hormones to grow faster, as well as antibiotics to survive the unsanitary living conditions.’5
There is a very clear difference between grain fed and grass fed when it comes to quality, taste and nutrition. Nutrition Journal published a review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. According to the review, ‘Research suggests that grass-based diets can significantly improve the fatty acid composition and antioxidant content of beef. Grass-based diets have been shown to enhance total conjugated linoleic acid (CLA) (C18:2) isomers, trans vaccenic acid (TVA) (C18:1 t11), a precursor to CLA, and omega-3 (n-3) FAs on a g/g fat basis.’6
The review ‘also noted that grain-fed beef consumers may achieve similar intakes of both n-3 and CLA through the consumption of higher fat grain-fed portions’. What this means is that you can still get enough omega-3 and CLA from grain-fed beef, provided it’s very fatty.
Grass fed is obviously better in quality and nutrient value, but once again your decision will likely come down to budget. Furthermore, supermarkets stock mostly conventional grain-fed beef.
Many people are put off by the perceived expense of this lifestyle. They see all the fancy Banting products, from special flours to special sweeteners, and they wonder how they are going to afford it all. But what a lot of newcomers don’t realise is that Banting is not about baking fancy and costly low-carb breads, cakes and treats. And it is certainly not about substituting with expensive Banting-approved products. No, this lifestyle is about eating fresh, real food. If done properly, Banting can actually save you money. So, in this section we’ll give you some pointers to help make Banting fit your budget.
Make a shopping list and keep to simple, straightforward and fresh foods like:
| Eggs | Any kind |
| Fresh meat (not processed) | Any kind you like to eat: chicken, beef mince, pork, offal, mutton, lamb, etc. |
| Fresh seafood | From the green list: hake, sole, sardines, tuna in water, pilchards in brine, etc. |
| Fresh or frozen vegetables (in season) | Any kind you like to eat: broccoli, cauliflower, green beans, cabbage, mushrooms, onions, spinach, baby marrow, salad ingredients like cucumber, tomato, lettuce, etc. |
| Fresh fruits in season (if you are carb tolerant) | Strawberries, blackberries |
| Dairy | Full-cream milk, cream, cheese, full-cream yoghurt, pure butter |
| Extras | Herbs and spices (watch out for those with hidden sugar), extra-virgin olive oil, coconut oil, raw nuts and seeds (green list only) |
We don’t expect you to give up eating out and socialising, so here are some handy tips to help you navigate any potential pitfalls.
Plan ahead and make sure the restaurant has a variety of dishes for you to choose from. Most restaurants these days have their menu online. Look out for restaurants that have a salad bar where you can dish up your own salad. Also, many Banting-friendly restaurants and bistros have popped up in the last two years, so familiarise yourself with the available options. Avoid so-called ‘all you can eat’ restaurants; they are setting you up for failure. Takeaway places are not restaurants and will not have Banting-friendly foods.
Download the menu and decide in advance what you are going to eat. This will prevent you from choosing meals that are unhealthy and loaded with carbs. Make a reservation so that you don’t end up waiting at the bar for a table and hit the drinks. When you make the reservation, ask the manager upfront if they are willing to prepare your meal in pure butter or grill your food. Ask for a table as far away from the kitchen as possible to escape the smell of all those not-so-Banting-friendly foods. Don’t starve yourself the whole day if you know you are going to eat out. Eat something light at home at least an hour before going out, to avoid pitching up at the restaurant starving and wanting to eat everything in sight. If possible, take your own salad dressing or Banting mayonnaise from home. Don’t expect the restaurant to have any Banting-friendly salad dressings or mayonnaise.
Don’t even think about the smell of all the nice food. Remember why you are there: to enjoy a relaxed evening with friends or family, not to be tempted by food. Politely send the bread basket away and order a glass of water immediately. Sometimes we mistake thirst for hunger. Also ask your waiter to remove any meal advertising from your table. If you already know what you are going to order, tell your waiter that you are ready to order and don’t even look at the menu. Looking at the menu again may change your mind, and you could end up choosing something else that will have a negative effect on your weight loss and health.
Try to get your order out of the way first. Listening to what others order could have the effect of changing your mind. Don’t be shy to ask your waiter questions and insist that they cook your meal the way you want it cooked. Don’t order platters, combos or any meals that may come with extras you don’t want. Replace chips with salad or vegetables, and leave out the onion rings. Don’t order vegetables that come in creamy sauces, such as creamed spinach, as the sauces are often made with white flour. In fact, leave off any fancy sauces. Ask for your meat to be grilled with salt and pepper, no marinades. Ordering a starter first instead of heading straight for the main can have the effect of filling you up, meaning you don’t need a main. Alternatively, you could opt for a starter as a main meal. Do not order any dessert, and watch your drinks. Keep to red wine or clean spirits like whisky with soda water, and remember moderation is always key. If you are out for breakfast, opt for eggs, bacon and fried tomato, no toast.
Remember to relax and enjoy yourself. There is no need to rush your meal; it’s not a race. No matter the size of the meal, only eat until satisfied. Don’t feel you have to clean your plate; there is always the option of a doggy bag. Eat slowly, and after each bite put your knife and fork down and finish chewing before you pick them up for the next bite. Concentrate on the conversation and not your food. The more you talk between bites, the better. The longer you take to eat, the more time your brain will have to register when you are full. When you are finished, if there is still food on your plate, ask your waiter to remove it and get you a doggy bag. Don’t let the plate sit in front of you, tempting you to take another bite.
Food for thought: Give the restaurant manager some feedback on the restaurant’s service and meals, and tell them where they can improve. This way more and more Banters will be able to support them. Keep a record of the restaurants that are most accommodating and that have the tastiest meals.
This is not meant to be a restrictive diet. It’s a lifestyle change. It all comes down to making the right choices. The most important thing to remember is to have fun and enjoy the precious moments with friends and family. If all else fails and there is just no way you can make a healthier choice when eating out or at a dinner party, then that is also fine. That one meal is certainly not going to kill you!
Just as the 1977 US Dietary Guidelines spawned a whole industry of low-fat, highly processed (sugar-laden) products, so too is the new low-carb, high-fat revolution. Once again we are seeing unscrupulous suppliers pushing products that, while they may well be LCHF, are still highly processed and packed with unhealthy ingredients.
The whole idea behind the Banting revolution is to eat real food, but somehow commercial interests trying to sell us ‘Banting-friendly’ substitutes have hijacked the revolution. While these products claim to be low carb and sugar free, in many cases sugar has been replaced with chemical ‘sugar’ to make the product appear low carb or sugar free. They are packaged and sold as a ‘healthy alternative’, but in reality are far from it. This blatant deception aside, the bigger problem we have with these ‘commercialised’ low-carb and sugar-free products is that they are doing nothing to encourage getting rid of bad eating habits.
Why on earth would you want to replace a bad habit when you can simply let go of it? Banting is not an exchange, it’s a lifestyle change. You need to learn to let go of old eating habits. Swapping a chocolate bar for a ‘paleo bar’ is not what Banting is about. Neither is baking and eating Banting cakes, desserts and treats. Instead, the aim should be to break the bad behaviour of, for example, reaching for a sweet fix or ending a meal with one. Reaching for an allegedly low-carb chocolate, shake or sweet is not a healthy lifestyle habit.
We don’t want to take away all the pleasure from your life, and we have no problem with the occasional Banting-friendly sweet treat. But while you are working on losing weight and regaining your health, letting go of all bad eating habits is by far the best advice we can give you. Once you are at goal, and have learnt the tricks of how to implement portion control, then you can have a home-baked Banting sweet treat once in a while.
Real: not imitation or artificial; genuine
Food: something that nourishes, sustains or supplies
One of the focal points of Banting is to eat real food. One of the major drivers of the obesity and diabetes epidemics is the consumption of processed foods. As we have already discussed, for decades we have been duped by the food industry into believing that certain products are healthy and good for us. With Banting on the rise, we have seen an influx of so-called low-carb, guilt-free products. A healthy and effective low-carb diet, however, needs to be based on the consumption of real food. We therefore need to be vigilant and informed so that we do not fall back into the processed pit.
Humans have been eating real food for millions of years. It’s what our ancestors hunted and gathered before there were any factories, bakeries and stores. Real food is as close to its natural and original state as possible. It is recognisable. In other words, pumpkin looks like pumpkin, meat looks like fresh animal flesh, fish looks and smells like fish. Real food includes fish, meat, vegetables, nuts, seeds and fruit. It does not come packaged with a long shelf life. It was recently alive, either on the tree or in the ground or out to pasture. Real food is not made in factories or laboratories, and it certainly does not come with a list of chemical additives and preservatives. Of course, for convenience’s sake, some foods are now packaged, like olive oils, milk and butter, as well as some fresh ingredients. Let’s take a more in-depth look at different types of products to help you make wise choices when it comes to buying packaged foods.
One sure way for a Banter to trip up is to start indulging in baked goods that require ‘Banting-friendly’ ingredients. Some of these ingredients are useful and can be a part of Banting, but you need to learn to differentiate between what is a real-food ingredient and what is not.
Real-food ingredients are derived from whole foods. These include nut flours that are ground directly from nuts (you can do this at home with a coffee grinder) and do not contain any fillers, sugar or preservatives. The most common nut flours are almond flour and coconut flour. Also acceptable are hazelnut flour and macadamia nut flour. Pure nut butters, such as almond butter and macadamia butter, are also ‘legal’.
Only pure spices are allowed. By pure spice we mean a spice derived from dried seeds, fruit, roots, bark or vegetables. The name of the spice will correspond to the name of the seed or plant, e.g. cinnamon, nutmeg and ginger. BBQ is not a plant or seed. Always check the label. We are frequently asked if blends of certain spices can be used, and invariably these blends are full of MSG, fillers, preservatives and often sugar. Some spice blends, like a masala for curries, are acceptable, but once again be sure there are no additives. Many spice stores do not package their spices, which are therefore not labelled, often giving the impression that the spices are pure. So always be sure to ask.
A ‘product’ is an article or substance that is manufactured or refined for sale. Right away this falls out of the category of real food. You should therefore automatically stay away from any ‘product’ claiming to be low carb or Banting friendly.
American lawyers recently filed a class-action lawsuit against a food manufacturer for claims relating to a ‘low-carb’ pasta. The company agreed to settle before the case went to trial and they were fined $7.9 million for defrauding their customers. When the pasta was tested it was found to be no different from standard pasta.7 What is really disturbing about this case is that this pasta was sold as a low-carb product for 10 years!
In another case in the US, a bakery selling ‘low-carb’ bread was caught out when one of their diabetic customers, so upset by the bread raising her blood sugar, had it independently tested only to find that the carbohydrate content was 17 times higher than the label claimed.
Another American company, selling ‘low-carb’ pizza, breakfast squares and chocolate, was caught out when the products were analysed and found to contain between four and eight times more carbohydrate than the labels claimed. The products all contained wheat flour as a main ingredient, which meant they were unlikely to be low carb, but of course no one paid attention to the ingredients list until they started experiencing negative effects. One complaint against the company came from a parent whose type 1 diabetic daughter experienced a serious rise in her blood sugar after eating one of the ‘low-carb’ products. This particular company was exposed on TV and yet there were no repercussions. They continue to sell the products.
We tell you that reading labels is so important, but what do you do when food companies put false labels on their products? Fraudulent labelling can have serious health consequences, and it’s the reason we are trying so hard to get you to buy and prepare your own real food. People who cannot or will not cook from scratch are disadvantaged by having to rely on store-bought meals or foods, the nutritional information of which could be blatantly falsified.
A lot of products labelled ‘Banting-diet friendly’ are definitely not. We have seen coconut sugar, peanut butter, rice flour and even quinoa labelled this way, none of which are acceptable ingredients for a Banting lifestyle.
Certain canned foods are acceptable. While fresh is always better, it’s not always practical or possible. If you do purchase canned foods, make sure they are not loaded with sugar and soaked in vegetable oils and preservatives.
Canned fish like tuna is fine as long as it is the one in brine or olive oil, and not vegetable oil. Unfortunately most canned fish is soaked in highly processed vegetable oils and even draining it off is not enough. No pickled fish or fish in sauce is acceptable; you can be sure the pickle is high in sugar and probably contains seed oils too.
Some canned tomato brands are fine, but be careful of added sugar. The same applies to tomato purées.
If you drink instant coffee, check that the contents are pure coffee beans only. You will be shocked at just how many additives there are in some instant coffees, including sugar. For coffee lovers we recommend buying the purest form of coffee you can afford.
Many people ask about coconut milk and coconut cream. You need to take care here. Commercial brands generally have additives to prevent the water and coconut oil from separating, and may have sulphites added to keep it white longer. Incredibly, some also have added sugar. Organic ranges are available, but these are very expensive and not easy to come by. If you are a purist, you may want to steer clear of commercial brands.
If you already understand that diet bars, snack bars, meal bars and ‘low-carb’ shakes fall into the chemically laden, processed-food category, you can skip this section. If, however, you are still unconvinced and wondering if you can load that box of snack bars into your trolley or drink that low-carb, Banting-friendly shake in place of lunch, please read on.
Banting is a healthy lifestyle change, not a temporary weight-loss solution. Optimal health is important for losing weight and maintaining weight loss. So, continuing to make poor food choices and substituting real food with processed bars is not wise.
For most of us, snack bars, shakes and food substitutes have become synonymous with losing weight. This is because over the years diet companies have been cashing in on our lazy eating habits. What starts as a healthy whole-food diet often becomes bastardised as greedy corporates seek to profit off desperate people looking for the quickest route to weight loss. These products are not an appropriate part of a healthy diet or lifestyle. Do not be fooled.
Many Banters flip the item over, check the carb count and assume if the product states that it is sugar free or has a low carb count that it is acceptable to eat. But many of these products are not really even low carb. They catch you out by listing the quantity of carbs per serving. One little snack bar may have 8.5 grams of carbs, but check per 100 grams and you’ll find it has a whopping 23 grams of carbs. What’s more, this ‘snack’ is not going to fill you up or replace a meal. Even the 8.5 grams of carbs is quite a hefty contribution to your 25–50 gram daily limit.
Let’s take a look at the ingredients in a typical snack bar: soy protein isolate (refer to the frequently asked questions in Part Four, Can I use whey protein? and Can I eat soy products?), calcium carbonate, oat flour, oat fibre, glycerine, polydextrose (synthesised from glucose and sorbitol, and one of several newfangled fibre additives), chocolate-flavoured chips (made from maltitol and chocolate liquor), cocoa butter, soy lecithin, palm kernel, palm oil, sunflower oil, soybeans, artificial flavours, dicalcium phosphate, salt, sucralose and sodium metabisulfite. And let’s not leave out the synthetic vitamin mix of ascorbic acid, niacinamide, riboflavin, folic acid, etc. Then there’s the dark-chocolate-flavoured coating (it’s not real chocolate!), titanium dioxide colour, yellow 5 lake, blue 2 lake, red 40 lake, etc.
Can you honestly say that something made up of all these ingredients is a real food? How can it possibly be good for you?
Diet shakes are no better. Add to this unhealthy line-up dairy protein blend, sunflower oil, soy protein, cellulose gel, artificial flavours, magnesium phosphate, sodium hexametaphosphate, acesulfame potassium and a host of other chemicals and laboratory-manufactured additives. Most shakes have a high soy content, and while some are low carb the majority are not, containing on average 13 grams of carb per serving and sometimes a whopping 9 grams of sugar! That’s more than two teaspoons of sugar per serving.
Don’t fall for bars and shakes that claim to support Banting. Nothing that sits in a container on a shop shelf with a list of additives, soy and an expiry date sometime in the distant future can be part of the Banting lifestyle.
Sugar-free sweets are just as bad. Many people who change to the Banting lifestyle are battling with sugar addiction and eating sweets in any form is only going to perpetuate the addiction. Of further concern is that many of these so-called sugar-free or low-carb sweets are made with maltitol (see below), which is especially bad for anyone trying to reverse diabetes or struggling with insulin resistance.
Once again, the dietary changes recommended in Banting are not simply for weight loss, but aim to change eating habits long term and to optimise health. You cannot hope to do this by continuing to eat junk.
When special occasions call for a dessert or treat, rather make your own with ingredients that are not harmful than turn to unhealthy sugar substitutes.
Maltitol is a sugar alcohol that, unlike xylitol and erythritol, is cheap and inferior, which is why companies use it to make sugar-free treats. What makes the ‘sugar-free’ claim misleading on products containing maltitol is that maltitol has quite a high glycaemic index (GI). The glycaemic index measures how a carbohydrate-containing food raises our blood sugar. To put maltitol into perspective, table sugar has a GI of 60, maltitol syrup has a GI of 56 and maltitol powder has a GI of 36. So it’s going to raise your blood sugar and give you a shot of that insulin you’ve been trying to avoid. Maltitol also has some unpleasant gastrointestinal side effects, including excessive gas, cramping and diarrhoea. Some people are more susceptible to these side effects than others.
Soy, being one of the most genetically modified crops on earth, has no place in any healthy diet. Soy lecithin is one of the most ubiquitous additives, and it used primarily as an emulsifier. It contains pesticides and solvents, so if you are conscientious about decreasing your exposure to toxins, you should definitely give it a miss.8 Refer to the frequently asked question in Part Four, Can I eat soy products?, for more on the dangers of soy.
Vegetable seed oils are high in omega-6 fats and contribute to inflammation. Avoid them.
Food colouring has long been the centre of controversy. In the 1950s, after many children became ill from eating Halloween candy, the US Food and Drug Administration (FDA) banned Orange 1, Orange 2 and Red 32 food colourings and any candy containing them. In 1976, Red 2 was banned because it was suspected to be carcinogenic. Over the years many other colours have been banned. In 2010, in a 58-page report titled ‘Food dyes: A rainbow of risks’, the Center for Science in the Public Interest revealed that nine of the food dyes currently approved for use in the United States are linked to health issues ranging from cancer and hyperactivity to allergy-like reactions – and these results were from studies conducted by the chemical industry itself.9 Any foods containing artificial colourants should be given a wide berth, whether you’re Banting or not.
Be discerning about what you put in your body. Artificial foods are a significant contributor to the epidemic of ill health. Life is not just about weight loss; it’s about healthy longevity, and we are not going to achieve this by eating junk.
Of course, not all products are bad. Know what to look out for on food labels, and buy from a trusted source. Learn which ingredients are acceptable for Banting, and look out for products that contain nothing but real food and Banting-friendly ingredients.
Often when you think you’re at the end of something, you are at the beginning of something else.
– Fred Rogers, American television personality
There are two things to aim at in life: first, to get what you want, and after that to enjoy it.
– Logan Pearsall Smith, British essayist and critic
Once you have reached the end of your weight-loss journey, the next step is maintenance. Because Banting is a lifestyle change, you are not going to go back to your old eating habits, but you will have to make a few adjustments. It all comes down to fine-tuning your macronutrients and seeing what works for you as an individual.
As you lose more body fat, you can start to slowly increase your daily fat intake, but don’t consume so much fat that you feel overfed. The key here is to make sure you eat enough to satisfy, nothing more. At the end of your weight-loss journey, you can increase your fats some more, as you no longer need to burn stored body fat for fuel and therefore need those dietary fats.
Your proteins can remain the same; you don’t necessarily want to increase them much more because, if you overeat on proteins, you face the possibility of gaining weight. However, if you started exercising during your Banting journey and you have become fitter and leaner, your protein requirements will increase slightly. Check out Part Five for information on exercise and the post-workout snack. Generally your macronutrient requirements will be more on the days you exercise and less on the days you don’t.
You can start to increase your carbohydrates and include some vegetables from the orange list if you like. If you are carb tolerant you can eat fruit in moderation. If you are carb intolerant, however, don’t go overboard on the fruit – rather have it as an occasional treat.
If you need some help determining your maintenance macro values, you can always make use of our consultation services. Get in touch with us for more information.
What follows are a few tips to help you maintain your weight and avoid relapse. Implement these on a daily basis for permanent weight-loss success and good health.
He who has health has hope, and he who has hope has everything.
– Arabian proverb