WELLNESS AND HEALTHY EATING BY BANTING
A Beginner’s Guide to Banting: Everything You Need to Know
Introduction: My Banting Journey
When I first heard about Banting, I will admit, I felt a bit lost. My mind races with questions - where do I start? What can I eat? If you are reading this, you are probably in the same boat. Trust me, I know exactly how it feels.
So, let's keep it simple. I am here to guide you through Banting, one step at a time. We will talk about what it actually is, how to kick things off, and which foods you will start reaching for again and again.
So, what is Banting all about?
It’s not just another diet fad that everyone forgets about
by next January. Banting is more like a way of eating where you cut down on
carbs and get most of your food from healthy fats and real, unprocessed stuff.
People turn to Banting for all kinds of reasons—losing weight, keeping their
energy up, stabilizing blood sugar, or just wanting to feel better, plain and
simple.
The whole thing
actually started way back in the 1800s with a guy named William Banting. He
changed his life by ditching carbs and focusing on whole foods, and his story
caught on. Now, Banting is everywhere, especially for people who want to drop
some weight or just feel good in their own bodies.
When I first tried it, I followed the advice from these Banting Groups on Facebook. Most of them have gone private lately (I still need to figure out why—that’s a mystery for another day). Anyway, their big tip was to clear out everything on the Red List from your pantry, then restock with foods from the Green List. Sounds easy, right? But about four days into living off the Green List, my body totally freaked out. Headaches, exhaustion, crankiness—the works. Turns out, the group said that’s “Carb Flu.” And honestly, it hit me way harder than I expected.
The Banting Food Lists
What I like about Banting? It is straightforward. You get clear lists, so you always know what is good, what is okay, and what to skip.
✅ The Green List (Eat Freely)
This is your go-to. Stock up on these - nutritious, low-carb foods you can eat every day. Meat, chicken, fish, eggs, leafy greens and most vegetables. Healthy fats - think butter, olive oil, avocado, Nuts, and seeds
🟠 The Orange List (In Moderation)
These are fine, just don't go overboard. Dairy - cheese, cream, yoghurt. Starchy veggies like carrots, pumpkin, and beetroot. Some fruits: apples, pears, berries. Once you are happy with your weight, use this list to maintain it. If the weight goes up, then go back to the Green List
🚫 The Red List (Avoid Completely)
These are no-go foods in Banting.
- Bread, pasta, rice, and all refined carbs
- Sugar and anything with added sweeteners
- Processed and junk food'
Printable Banting Food Lists
These lists are structured for easy printing and
everyday reference. You may print each section separately or print the entire
document.
🟢 Banting Green List (Eat
Freely)
Proteins
- Beef
(all cuts, unprocessed)
- Lamb
& mutton
- Pork
(excluding processed meats)
- Chicken
(with skin)
- Turkey
- Game
meats (venison, ostrich)
- Eggs
(free-range preferred)
- Tripe/Mogodu Animal Hearts and Livers, Intestines/Malana, Trotters, any unprocessed meats you can afford
Fish & Seafood
- Salmon
- Sardines
- Tuna
- Mackerel
- Hake
- Snoek
- Prawns
- Mussels
- Calamari
Fats & Oils
- Butter
- Ghee
- Olive
oil
- Coconut
oil
- Avocado
oil
- Animal
fats (lard, dripping)
Dairy (Full-Fat Only)
- Full-cream
milk (in moderation)
- Full-fat
plain yoghurt
- Cream
- Cheese
(cheddar, gouda, mozzarella, feta, cream cheese)
Vegetables (Non-Starchy)
- Spinach
- Lettuce
- Kale
- Cabbage
- Broccoli
- Cauliflower
- Courgettes
- Green
beans
- Asparagus
- Mushrooms
- Peppers
- Onions
- Garlic
Nuts & Seeds
- Almonds
- Walnuts
- Pecans
- Macadamia
nuts
- Chia
seeds
- Flaxseed
(linseed)
- Pumpkin
seeds
- Sunflower
seeds
Fruit (Low-Carb)
- Avocados
- Berries
(strawberries, blueberries, raspberries – in moderation)
🟠 Banting Orange List
(Eat with Caution)
Proteins
- Processed
meats (boerewors, sausages – check ingredients)
- Bacon
(sugar-free preferred)
- Biltong
& droëwors (no added sugar)
Dairy
- Milk
(limit quantity)
- Flavoured
yoghurt
- Soft
cheeses with additives
Vegetables (Moderate Carbs)
- Tomatoes
- Carrots
- Beetroot
- Pumpkin
- Butternut
- Sweet
potato
Fruit
- Apples
- Pears
- Oranges
- Grapefruit
- Peaches
Nuts & Seeds
- Cashews
- Pistachios
Drinks
- Coffee
(without sugar)
- Tea
(without sugar)
- Diet
soft drinks (occasional)
🔴 Banting Red List
(Avoid)
Sugars & Sweeteners
- White
sugar
- Brown
sugar
- Honey
- Syrup
- Fructose
- Agave
Grains & Starches
- Bread
- Rice
- Pasta
- Maize
meal / pap
- Oats
- Couscous
- Wheat
products
Processed & Packaged Foods
- Chips
- Crackers
- Biscuits
- Cakes
- Breakfast
cereals
- Ready-made
meals
Legumes
- Beans
- Lentils
- Chickpeas
- Peas
Fruit (High Sugar)
- Bananas
- Grapes
- Mangoes
- Pineapple
- Dried
fruit
Drinks
- Fruit
juice
- Energy
drinks
- Regular
soft drinks
- Sweetened
alcohol mixers
Industrial Oils
- Sunflower
oil
- Canola
oil
- Corn
oil
- Soybean
oil
Printing Tips
- Use
A4 paper
- Print
in portrait mode
- Select
"Fit to page" in printer settings
- Laminate
for kitchen use (optional)
Tips for Banting Newbies.
When I first started,
a few things made all the difference. Honestly, I’ve said this before, but it’s
worth repeating.
First, get rid of the junk in your pantry. If it’s processed
or loaded with sugar, just toss it. No point in tempting yourself. Stock up on
Green List foods—make sure your fridge is full of stuff you can actually eat, so
you’re not scrambling and reaching for the wrong things.
Meal planning saves you, trust me. It’s so much easier to dodge
hidden carbs when you know what you’re eating ahead of time.
Drink lots of water. I usually toss in a pinch of salt,
especially in those first days. Makes a big difference.
Give yourself a little grace while your body adjusts. If you’re coming from a high-carb life, it takes a bit to settle in. But you’ll get there
Final Thoughts: Start Your Banting Journey Today
Banting really flipped my perspective on food and health. Suddenly,
I felt like I could actually take charge of what I eat and stick with something
that actually works for me.
If you want to give it a shot, don’t overcomplicate things. Start with little changes, stick to real food, and just see what happens. Honestly, you’ll be amazed at how fast your body catches on and how much better you feel
👉 Call to Action
If you enjoyed this beginner’s guide to Banting, stick around—I’ll be sharing Banting recipes, meal plans, and budget tips to make your journey easier. Don’t forget to subscribe or bookmark this page so you can come back for more Banting inspiration!
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