WHAT IS BANTING

What Is Banting? A Complete Beginner’s Guide (South African-Friendly)

Introduction: My First Encounter With Banting

I remember hearing about “Banting” for the first time in the company kitchen, where everyone was grabbing their morning coffee and whatever breakfast they liked. Most of the team just ate bread rolls. I was new—had hardly met everyone yet—when a woman started talking about her Banting breakfast. She noticed I was curious, so she walked me through it. She had three raw eggs (already cracked), a raw tomato, what seemed like way too much butter, and half an avocado sliced up. She scrambled the eggs, fried the tomato in the same pan, then poured all that buttery tomato onto the eggs. The avocado went on the side. Finally, she made her coffee—Jacobs, with a splash of fresh cream and no sugar. “Just search ‘Banting’ on Facebook,” she told me. “Best advice ever.” Apparently, South Africa was obsessed with these Facebook groups, each with its own admin. These days, most of those groups have disappeared. Maybe two are still public; the rest are closed, and you have to join. It really threw me. That old saying, “the only constant in life is change,” popped into my head—Heraclitus nailed it. Now, I'm deep into my own Banting journey. I’m cooking low-carb meals, figuring out what works for weight loss, and sharing healthy ideas. If you’re curious, I’ll let you in on recipe hacks, wellness tips, and straightforward guides for making this lifestyle stick. Just so you know, this isn’t medical advice—it’s my own experience, what I’ve learned, and what actually makes sense to me. Plain and simple.

What Exactly Is Banting?

Banting is really just a low-carb, real-food approach. You cut back on sugar and refined carbs, and instead load up on whole foods, healthy fats, and enough protein to keep you going. A quick history lesson: Banting isn’t some trend cooked up by fitness influencers. It actually dates back to the 1800s and gets its name from William Banting, an undertaker from England who found himself severely overweight, over 200 pounds, even though he wasn’t tall. He tried everything to slim down: starvation, exhausting workouts, weird tonics. None of it made a difference. Then, in 1862, Dr. William Harvey stepped in and told him to ditch the sugars and starches and focus more on proteins and fats. That advice changed Banting’s life—and kicked off a whole movement.

"William Banting, the father of the low-carb diet."

The results stunned everyone. Banting dropped weight, felt healthier, and ended up living longer. He even wrote a booklet called Letter on Corpulence to talk about how he did it, and soon his name was practically shorthand for dieting. Jump ahead to South Africa in 2013. ProfessorTim Noakes—yeah, the famous sports scientist who wrote Lore of Running—grabbed headlines. For years, he'd pushed high-carb diets for runners, but suddenly he changed his mind. He realized a low-carb, high-fat lifestyle helped him beat pre-diabetes and take control of his health. He joined forces with nutritionist Sally-Ann Creed and a few others to write The Real Meal Revolution. The book took off—soon everyone in South Africa was talking about Banting. It wasn’t just a diet anymore. People turned it into a full-on movement.

But let me simplify it.

👉 Banting is about eating food that doesn’t spike your blood sugar
👉 It’s about removing processed carbs, not starving yourself
👉 It’s about healing your relationship with food

This is why many people prefer to call Banting a lifestyle rather than a diet.

The Three Magic Lists: Green, Orange, and Red

If you are going to succeed at Banting in South Africa, you need to memorize the "Traffic Light" lists. These are the foundations of the Real Meal Revolution that make grocery shopping incredibly easy.

The Green List (All You Can Eat)

This is the "Go" list. You can eat as much as you like from this category without counting calories. These foods are nutrient-dense and keep you full.

• Vegetables: Cauliflower, broccoli, spinach, kale, cabbage, mushrooms, peppers, tomatoes, onions.
• Proteins: All meats (beef, chicken, lamb, pork), fish (especially fatty fish like salmon and mackerel), and eggs.
• Fats: Butter, coconut oil, olive oil, lard, and ghee.
• Dairy: Full-cream milk (in moderation), hard cheeses, cream cheese, cottage cheese, double thick yogurt.
• Nuts and Seeds: Macadamias, almonds, walnuts, pecans, sunflower seeds, pumpkin seeds.
• Fruit: Lemons, limes, and berries (strawberries, blueberries, raspberries).

The Orange List (Caution)

These foods are healthy, but they are higher in carbs or natural sugars. You can have them, but you need to watch your portion sizes. If you are very active or not strictly trying to lose weight, these are great for maintaining your lifestyle.

• Vegetables: Butternut, sweet potatoes, beetroot, carrots.
• Fruit: Apples, oranges, naartjies, peaches, plums.
• Legumes: Beans, chickpeas, lentils (these can be high in carbs).
• Other: Honey and maple syrup (used sparingly as sweeteners).

The Red List (Stop! Do Not Eat)

These are the foods that sabotage your health. They spike insulin and cause inflammation. If you want to Bant, you must avoid these.

• Grains: Wheat, rice, maize (pap), oats, barley, rye. This includes bread, pasta, cereal, and crackers.
• Sugar: White sugar, brown sugar, icing sugar, fructose, sweets, chocolates, and sugary drinks.
• Processed Meats: Cheap polony, sausages filled with fillers and breadcrumbs, and processed burgers.
• Vegetable Oils: Sunflower oil, canola oil, margarine. These are highly processed and inflammatory. Swap them for butter or coconut oil.

Starchy Veg: Potatoes (sad, I know) and corn

THINK TRAFFIC LIGHTS - GREEN FOR GO, ORANGE FOR CAUTION, AND RED FOR STOP

Why Banting Became Popular in South Africa

South Africans have a unique food culture. We love our pap, bread, vetkoek, boerewors, braais, and sweet tea. Unfortunately, we also struggle with rising rates of type 2 diabetes, obesity, and insulin resistance.

Banting gained traction here because it offered something different:

• It challenged outdated “low-fat” thinking
• It focused on real food, not meal replacements; sometimes people enjoy smoothies as breakfast or even dinner. This is not encouraged; eat your whole food.
• It worked for people who had tried everything else

For many South Africans, Banting wasn’t about becoming thin — it was about regaining health, energy, and control. Losing weight became an added bonus!!

The Core Principles of Banting (In Simple Terms)

Banting is fundamentally a low-carbohydrate eating plan. Avoid sugar, bread, pasta, rice, potatoes, maize meal, sweetened drinks, and most processed foods. As a South African, I immediately thought: So what am I going to eat?

Then, unlike the traditional low-fat diets, Banting encourages healthy fats such as butter, olive oil, coconut oil, avocado, and fatty cuts of meat.

Protein is encouraged, but not in excess. We are allowed eggs, meat, chicken, fish, and offal. Offal is going to play a major role in my Banting on a Budget section, and full-fat dairy.

Banting prioritizes whole, unprocessed foods: fresh vegetables (especially leafy greens), meat, natural fats, nuts, and seeds.

Understand the Green, Orange, and Red Lists

·       Green List – eat freely

·       Budget Green List – eat freely

·       Orang List – eat cautiously/in moderation

·       Red List – avoid

This system simplifies decision-making and improves compliance.

How Did I Start Banting?

My experience was very unique. After reading and researching mainly on Facebook, I was ready to start. I was living alone and working; I feel those two factors made it easier for me. I first cleaned out the cupboards and fridge of anything not on the Green and Orange Lists. Over the weekend, I went shopping for my Green List items. I picked up the Green List and made notes of only the foods I was very familiar with. 

Vegetables were spinach, cabbage, onion, carrots, frozen peas, (pumpkin, and gem squash), I decided that because I cannot have any heavy carbs, I will substitute them for pumpkin and gem squash.

Protein was chicken, eggs, pork, and mince. I started my Spices with pink salt, black pepper, and some Indian spices.

My choice of coffee was based on this list that was being distributed on the Facebook groups to ensure we do not buy the other popular brands. So I bought Koffiehuis Pronto Bags and the smallest Jacobs coffee. I also bought full-cream milk. For sugar, I bought Stevia and Xylitol. The Stevia was too sweet, and the Xylitol made my stomach run. So eventually I stopped taking sugar altogether and drink my coffee (Jacobs with cream) and no sugar

I also bought the full-cream yoghurt for two reasons:

1.   1. To make my creamed spinach, it turned out so well that I never have spinach without my full cream yoghurt. Another variation for my spinach is Feta Cheese.

2.  2. I also have my full cream yoghurt as a treat for Sunday dessert with Footy’s powder, it is very tasty but also very expensive. Today the small Footy's Powder is R99,00 at Dischem.

For oils and fats, I buy olive oil for salad dressings and Holsum for cooking. 

I make my own mayonnaise with eggs and preferably avocado oil; I find olive oil to be too overpowering. One cup of avocado oil, one egg, one tablespoon lemon juice, salt, and pepper, I like to add fresh crushed garlic, let ingredients settle for 30 seconds then place stick blender at the bottom of container, turn it on high and do not move until mayonnaise forms at the bottom, now slowly move the blender up and down to incorporate the oil until whole mixture is creamy

Is Banting the Same as Keto?

This is one of the most common questions I get.

Short answer: No, but they are related.

Banting is more flexible than keto. Keto requires extremely low carbs to stay in ketosis. Banting allows for individual tolerance — some people can handle a bit more carbohydrate and still feel great.

For beginners, Banting is often easier and more sustainable.

The next Post explains Banting vs. Keto for clarity

What are the common things you should look out for as a Beginner in Banting? This is where my story gets interesting. Three days into my completely clean eating, I got up in the middle of the night with my body completely rejecting all I had consumed all day, and I felt so scared that I stopped immediately. My Banting Coach was out of town, so the next Monday I told her of my experience and my reaction. So she had a good laugh at my bewildered look and explained that I had one of the worst reactions, but it's normal for your body to react to sudden clean eating, and in Banting, it's called Carb Flu. I should not have stopped. So with this information, I started all over again, and this time my body's reaction was much milder, but I was expecting it, so I was fine.

FAQs About: What is Banting

 1. What are the main benefits of Banting?

Proponents of the diet claim several benefits, including:

• Weight loss: By lowering insulin levels, the body burns stored fat for energy.
• Appetite control: High fat and protein intake generally leads to increased satiety, reducing hunger pangs.
• Blood sugar control: It can be highly effective for managing Type 2 Diabetes and insulin resistance.
• Increased energy: Many followers report more stable energy levels throughout the day without the "crash" associated with high-carb meals.

2. Will I get the "Keto Flu"?

When transitioning to Banting, your body flushes out excess water and electrolytes as it stops retaining water for glycogen storage. This can lead to symptoms known as the "Keto Flu," such as headaches, fatigue, nausea, and irritability.

• Remedy: Drink plenty of water, increase your salt intake (bone broth is recommended), and ensure you are getting enough magnesium and potassium.

3. Is Banting safe for everyone?

While generally considered safe for most healthy adults, it is a significant dietary shift.

• Diabetics: It can be life-changing, but medication dosages often need to be adjusted quickly. Medical supervision is crucial to prevent hypoglycemia (dangerously low blood sugar).
• Pregnant/Breastfeeding women: It is generally recommended to follow a more moderate low-carb approach rather than strict ketosis.
• Heart Conditions: Because the diet is high in fats, it was historically controversial regarding heart health, though modern studies suggest natural fats (like butter and olive oil) are not the enemy, provided carbs are low. Always consult a doctor before starting.

4. Do I have to count calories?

Strictly speaking, no. The Banting philosophy is that when you cut out carbs and eat satisfying fats and proteins, your appetite naturally regulates itself.