COMMON BANTING MISTAKES
The Banting Life: Why the Scale Isn’t Moving (And How
I Fixed My Biggest Mistakes)
Introduction: The "Banting" Rollercoaster
When I first stumbled upon the Banting lifestyle, I felt
like I had discovered the holy grail of health. I remember sitting in my
kitchen, staring at a list of "Green List" foods, thinking, "You
mean I can eat bacon, eggs, and steak, and the weight will just fall off?"
It sounded too good to be true. And, if I’m being honest, for the first few
weeks, it was. The weight dropped, my energy spiked, and I felt like a
superhero.
But then, the inevitable happened. The scale stopped moving.
Then, it started creeping back up.
I was confused, frustrated, and honestly, a little angry. I
was following the rules, right? I wasn’t eating bread, I had dumped the sugar,
and I was eating "low carb." But as I looked closer at my habits, I
realized I was falling into some classic traps.
If you are reading this, chances are you might be in the
same boat I was in. You’ve cut the carbs, but the results have stalled. Or
maybe you’re just starting and you want to get it right the first time. Writing
this from the trenches of my own health journey, I want to share the most
common Banting mistakes I made—and see others make—so we can get you back on
track.
Mistake #1: Falling for the "Low-Carb" Product
Trap
This was arguably my biggest pitfall. In the beginning, I
became a victim of marketing. I spent a fortune on "Low-Carb"
cookies, "Keto" breads, and sugar-free chocolates. I reasoned that
because the label said "Banting Friendly" or "LCHF," I
could eat as much as I wanted.
Here is the hard truth I had to learn: Just because a food
is low in carbohydrates doesn’t mean it is good for weight loss. Many of these
processed products are packed with hidden fillers, preservatives, and
artificial sweeteners that can spike insulin in some people or trigger
cravings.
TROLLEY FULL OF PROCESSED FOOD AND A BASKET WITH FRESH VEG. AND MEATThe real magic of Banting isn't just eating low-carb; it’s
eating real food. When I switched from low-carb granola bars to actual
eggs and spinach, my body thanked me. The rules of Banting emphasize the Green
List for a reason—these are foods that are nutrient-dense and satiating. If it
comes in a box with a long list of ingredients, treat it with suspicion, even
if it claims to be diet-friendly.
Mistake #2: The Protein Overload
When I cut out pasta, rice, and potatoes, I had to fill my
plate with something. For me, that "something" became an obscene
amount of protein. I’m talking about 500g steaks for dinner and half a chicken
for lunch. I thought protein was neutral—a free pass.
However, Banting is a low-carb, high-fat diet, not a
"High Protein" diet. The problem with consuming too much protein is a
process called gluconeogenesis. In simple terms, if you eat way more
protein than your body needs, your liver can actually convert that excess
protein into glucose. That means you end up spiking your blood sugar and
staying out of that sweet spot called ketosis (fat-burning mode).
I had to retrain my brain to stop fearing fat and stop
relying solely on protein. Instead of a massive steak with no sides, I started
eating a moderate portion of steak slathered in butter or covered in a creamy
cheese sauce. The fat is what tells your brain you are full; the protein is
just the vehicle.
Mistake #3: Being Scared of Fat (The "Low-Fat"
Hangover)
This is a tough mental hurdle for many of us. For decades,
we were told that fat makes you fat. I remember standing in the grocery store
aisle, looking at full-fat yogurt, and feeling a pang of guilt. I would buy the
low-fat version and try to justify it as "healthier."
DEMONSTRATING HOW TO MAKE BULLETPROOF COFFEEOn the Banting diet, fat is your fuel. When you strip away
the carbs, you need to replace that energy source with something else. If you
cut carbs and keep your fat intake low, you are essentially starving
your body. This leads to "keto flu," intense cravings, and
eventually, quitting the diet because you feel miserable.
Once I finally embraced the butter, coconut oil, cream, and
avocado, everything changed. My skin improved, my brain fog lifted, and I
stopped feeling hungry all the time. Don’t be shy with the olive oil; pour it
generously!
Mistake #4: Ignoring the "Nut" Danger
This is a sneaky one. Nuts are on the Green List, so
naturally, I started snacking on them constantly. I kept a jar of roasted
almonds on my desk, and I’d graze on them while working. A handful here, a
handful there—what’s the harm?
The problem is that nuts are incredibly calorie-dense and
easy to overeat. It takes about two minutes to eat 500 calories worth of
almonds, but your body doesn't register the fullness the same way it does with
a steak. Additionally, some nuts are higher in Omega-6 fatty acids, which can
be inflammatory if consumed in excess.
Furthermore, many people (myself included) find that certain
nuts can be "trigger foods." Salted peanuts or cashews can trigger
that "just one more" mindset. I realized that if I want to lose
weight, I need to treat nuts as a garnish—maybe a few sliced almonds on a
salad—rather than a primary snack.
Mistake #5: Vegetable Oils in Disguise
I was so focused on cutting out sugar that I forgot to look
at the oils I was cooking with. I was still using sunflower oil, canola oil,
and soybean oil because they were "vegetable" oils, and I assumed they
were healthy.
In the Banting philosophy, these industrial seed oils are a
major no-no. They are highly processed and high in Omega-6 fatty acids, which
can cause inflammation. Inflammation causes water retention and can stall
weight loss.
I did a kitchen audit. I threw out the margarine and the
vegetable oils. I replaced them with butter, ghee, coconut oil, and
cold-pressed extra virgin olive oil. This small switch made a massive
difference in how I felt. If you are eating out, be mindful that most
restaurants cook with seed oils, so it might be worth asking for your food to
be cooked in butter if possible, or simply accepting that you can't control
everything when dining out.
Mistake #6: Not Eating Enough Vegetables
There is a misconception that Banting is just meat, cheese,
and butter. I fell into this trap, treating vegetables like an optional side
dish. I would go days without touching a green leafy vegetable, thinking I was
doing the "carnivore" thing.
But fiber is essential for digestion and gut health. If you
are eating high amounts of fat but no fiber, your digestion will grind to a
halt. Trust me, constipation is not conducive to weight loss or a happy life.
Green list vegetables like spinach, cauliflower, broccoli,
and zucchini provide volume, fiber, and essential vitamins. I learned to
"sneak" veggies into everything. I started making cauliflower rice,
zucchini noodles, and adding spinach to my morning omelet. These foods provide
bulk in your stomach without the caloric density of nuts or cheese, helping you
feel full without overdoing the calories.
Mistake #7: Neglecting Electrolytes
About three weeks into my Banting journey, I felt terrible.
I had headaches, I was irritable, and I felt weak during my workouts. I
thought, "This diet is making me sick." I was ready to quit and go
back to eating toast.
What I didn't realize was that when you cut carbs, your
kidneys flush out water—and along with that water goes sodium, potassium, and
magnesium. This imbalance is known as the "Keto Flu."
I wasn't making a mistake with the food; I was making a
mistake with my hydration. I had to start adding salt to my food—generously. I
started drinking bone broth, which is rich in minerals, and I paid attention to
my magnesium intake (avocados and dark chocolate help here).
DEMONSTRATING HOW TO MAKE BANTING BONE BROTH
The Banting Life: Why the Scale Isn’t Moving (And How I Fixed My Biggest Mistakes)
Introduction: The "Banting" Rollercoaster
When I first stumbled upon the Banting lifestyle, I felt
like I had discovered the holy grail of health. I remember sitting in my
kitchen, staring at a list of "Green List" foods, thinking, "You
mean I can eat bacon, eggs, and steak, and the weight will just fall off?"
It sounded too good to be true. And, if I’m being honest, for the first few
weeks, it was. The weight dropped, my energy spiked, and I felt like a
superhero.
But then, the inevitable happened. The scale stopped moving.
Then, it started creeping back up.
I was confused, frustrated, and honestly, a little angry. I
was following the rules, right? I wasn’t eating bread, I had dumped the sugar,
and I was eating "low carb." But as I looked closer at my habits, I
realized I was falling into some classic traps.
If you are reading this, chances are you might be in the
same boat I was in. You’ve cut the carbs, but the results have stalled. Or
maybe you’re just starting and you want to get it right the first time. Writing
this from the trenches of my own health journey, I want to share the most
common Banting mistakes I made—and see others make—so we can get you back on
track.
Mistake #1: Falling for the "Low-Carb" Product Trap
This was arguably my biggest pitfall. In the beginning, I
became a victim of marketing. I spent a fortune on "Low-Carb"
cookies, "Keto" breads, and sugar-free chocolates. I reasoned that
because the label said "Banting Friendly" or "LCHF," I
could eat as much as I wanted.
Here is the hard truth I had to learn: Just because a food
is low in carbohydrates doesn’t mean it is good for weight loss. Many of these
processed products are packed with hidden fillers, preservatives, and
artificial sweeteners that can spike insulin in some people or trigger
cravings.
The real magic of Banting isn't just eating low-carb; it’s
eating real food. When I switched from low-carb granola bars to actual
eggs and spinach, my body thanked me. The rules of Banting emphasize the Green
List for a reason—these are foods that are nutrient-dense and satiating. If it
comes in a box with a long list of ingredients, treat it with suspicion, even
if it claims to be diet-friendly.
Mistake #2: The Protein Overload
When I cut out pasta, rice, and potatoes, I had to fill my
plate with something. For me, that "something" became an obscene
amount of protein. I’m talking about 500g steaks for dinner and half a chicken
for lunch. I thought protein was neutral—a free pass.
However, Banting is a low-carb, high-fat diet, not a
"High Protein" diet. The problem with consuming too much protein is a
process called gluconeogenesis. In simple terms, if you eat way more
protein than your body needs, your liver can actually convert that excess
protein into glucose. That means you end up spiking your blood sugar and
staying out of that sweet spot called ketosis (fat-burning mode).
I had to retrain my brain to stop fearing fat and stop
relying solely on protein. Instead of a massive steak with no sides, I started
eating a moderate portion of steak slathered in butter or covered in a creamy
cheese sauce. The fat is what tells your brain you are full; the protein is
just the vehicle.
Mistake #3: Being Scared of Fat (The "Low-Fat" Hangover)
This is a tough mental hurdle for many of us. For decades,
we were told that fat makes you fat. I remember standing in the grocery store
aisle, looking at full-fat yogurt, and feeling a pang of guilt. I would buy the
low-fat version and try to justify it as "healthier."
On the Banting diet, fat is your fuel. When you strip away
the carbs, you need to replace that energy source with something else. If you
cut carbs and keep your fat intake low, you are essentially starving
your body. This leads to "keto flu," intense cravings, and
eventually, quitting the diet because you feel miserable.
Once I finally embraced the butter, coconut oil, cream, and
avocado, everything changed. My skin improved, my brain fog lifted, and I
stopped feeling hungry all the time. Don’t be shy with the olive oil; pour it
generously!
Mistake #4: Ignoring the "Nut" Danger
This is a sneaky one. Nuts are on the Green List, so
naturally, I started snacking on them constantly. I kept a jar of roasted
almonds on my desk, and I’d graze on them while working. A handful here, a
handful there—what’s the harm?
The problem is that nuts are incredibly calorie-dense and
easy to overeat. It takes about two minutes to eat 500 calories worth of
almonds, but your body doesn't register the fullness the same way it does with
a steak. Additionally, some nuts are higher in Omega-6 fatty acids, which can
be inflammatory if consumed in excess.
Furthermore, many people (myself included) find that certain
nuts can be "trigger foods." Salted peanuts or cashews can trigger
that "just one more" mindset. I realized that if I want to lose
weight, I need to treat nuts as a garnish—maybe a few sliced almonds on a
salad—rather than a primary snack.
Mistake #5: Vegetable Oils in Disguise
I was so focused on cutting out sugar that I forgot to look
at the oils I was cooking with. I was still using sunflower oil, canola oil,
and soybean oil because they were "vegetable" oils, and I assumed they
were healthy.
In the Banting philosophy, these industrial seed oils are a
major no-no. They are highly processed and high in Omega-6 fatty acids, which
can cause inflammation. Inflammation causes water retention and can stall
weight loss.
I did a kitchen audit. I threw out the margarine and the
vegetable oils. I replaced them with butter, ghee, coconut oil, and
cold-pressed extra virgin olive oil. This small switch made a massive
difference in how I felt. If you are eating out, be mindful that most
restaurants cook with seed oils, so it might be worth asking for your food to
be cooked in butter if possible, or simply accepting that you can't control
everything when dining out.
Mistake #6: Not Eating Enough Vegetables
There is a misconception that Banting is just meat, cheese,
and butter. I fell into this trap, treating vegetables like an optional side
dish. I would go days without touching a green leafy vegetable, thinking I was
doing the "carnivore" thing.
But fiber is essential for digestion and gut health. If you
are eating high amounts of fat but no fiber, your digestion will grind to a
halt. Trust me, constipation is not conducive to weight loss or a happy life.
Green list vegetables like spinach, cauliflower, broccoli,
and zucchini provide volume, fiber, and essential vitamins. I learned to
"sneak" veggies into everything. I started making cauliflower rice,
zucchini noodles, and adding spinach to my morning omelet. These foods provide
bulk in your stomach without the caloric density of nuts or cheese, helping you
feel full without overdoing the calories.
Mistake #7: Neglecting Electrolytes
About three weeks into my Banting journey, I felt terrible.
I had headaches, I was irritable, and I felt weak during my workouts. I
thought, "This diet is making me sick." I was ready to quit and go
back to eating toast.
What I didn't realize was that when you cut carbs, your
kidneys flush out water—and along with that water goes sodium, potassium, and
magnesium. This imbalance is known as the "Keto Flu."
I wasn't making a mistake with the food; I was making a
mistake with my hydration. I had to start adding salt to my food—generously. I
started drinking bone broth, which is rich in minerals, and I paid attention to
my magnesium intake (avocados and dark chocolate help here).
Mistake #8: Alcohol – The Pause Button
I love a glass of dry red wine as much as the next person.
In the beginning, I didn't want to give up my evening drink. I read that dry
wines and spirits like gin or vodka were acceptable on Banting, so I continued
drinking regularly.
While it's true that dry wine doesn't have many carbs,
alcohol still poses a problem for weight loss. Your body views alcohol as a
toxin. When you drink, your liver prioritizes metabolizing the alcohol over
burning fat. Essentially, your fat burning hits the pause button until the
alcohol is out of your system.
I wasn't gaining weight from the wine, but I certainly
wasn't losing it. I had to learn to treat alcohol as an occasional treat, not a
nightly staple. When I cut alcohol out for a month, the weight started dropping
again. It’s a hard pill to swallow, but sometimes, it’s the missing piece of
the puzzle.
Mistake #9: Eating Too Frequently (The Snacking Trap)
Banting stabilizes blood sugar, which should naturally
reduce your hunger. However, I was still in the mindset of "three meals a
day plus snacks." I was eating breakfast, a mid-morning Banting muffin,
lunch, a handful of nuts in the afternoon, and dinner.
Every time you eat, even if it's low carb, you trigger a
small insulin response. If you are constantly eating, your insulin levels never
truly drop to the point where your body can access its fat stores efficiently.
I had to learn to listen to my body. I realized I wasn't
actually hungry for that mid-morning snack; I was just bored or habitual. I
transitioned to Intermittent Fasting (IF). I stopped eating after dinner and
didn't eat until lunch the next day. This 16:8 fasting window gave my digestion
a break and accelerated my results. I learned that skipping a meal when you
aren't hungry is actually a sign of metabolic health, not starvation.
Mistake #10: The "All or Nothing" Mindset
Finally, the biggest mistake I made was my mental approach.
If I had a "cheat meal" or accidentally ate something carby, I would
spiral. I would think, "Well, I've ruined it now, I might as well eat a
pizza and start again on Monday."
This "All or Nothing" mentality is destructive. It
turns a single slip-up into a week-long binge. The goal isn't perfection; the
goal is consistency.
I learned to forgive myself quickly. If I ate a slice of
cake at a birthday party, I wouldn't starve myself the next day to compensate.
I just went right back to my Green List foods for the next meal. Banting is a
lifestyle, not a short-term punishment. One bad meal won't make you fat, just
like one salad won't make you skinny. It’s about what you do consistently over
time.
Conclusion: Getting Back to Basics
Looking back, my journey with Banting has been a learning
curve. The diet itself is simple—eat real food, cut the carbs, embrace the
fat—but the execution can be tricky because we are fighting against years of
bad habits and misinformation.
If you are feeling stuck, take a moment to audit your own
habits. Are you eating too many "low-carb" treats? Are you skimping
on the salt? Are you drinking your calories in wine or too many lattes?
The beautiful thing about the Banting lifestyle is that it’s
incredibly forgiving. You can always course-correct. I encourage you to clean
out your pantry, go back to the basics of the Green List, and treat your body
with the kindness it deserves. It’s not about depriving yourself; it’s about
fueling yourself.
So, grab that butter, cook up some veggies, and let’s get
back on track. You’ve got this!
FAQs about: Common Banting Mistakes
Mistake #8: Alcohol – The Pause Button
I love a glass of dry red wine as much as the next person.
In the beginning, I didn't want to give up my evening drink. I read that dry
wines and spirits like gin or vodka were acceptable on Banting, so I continued
drinking regularly.
While it's true that dry wine doesn't have many carbs,
alcohol still poses a problem for weight loss. Your body views alcohol as a
toxin. When you drink, your liver prioritizes metabolizing the alcohol over
burning fat. Essentially, your fat burning hits the pause button until the
alcohol is out of your system.
I wasn't gaining weight from the wine, but I certainly wasn't losing it. I had to learn to treat alcohol as an occasional treat, not a nightly staple. When I cut alcohol out for a month, the weight started dropping again. It’s a hard pill to swallow, but sometimes, it’s the missing piece of the puzzle.
Mistake #9: Eating Too Frequently (The Snacking Trap)
Banting stabilizes blood sugar, which should naturally
reduce your hunger. However, I was still in the mindset of "three meals a
day plus snacks." I was eating breakfast, a mid-morning Banting muffin,
lunch, a handful of nuts in the afternoon, and dinner.
Every time you eat, even if it's low carb, you trigger a
small insulin response. If you are constantly eating, your insulin levels never
truly drop to the point where your body can access its fat stores efficiently.
I had to learn to listen to my body. I realized I wasn't actually hungry for that mid-morning snack; I was just bored or habitual. I transitioned to Intermittent Fasting (IF). I stopped eating after dinner and didn't eat until lunch the next day. This 16:8 fasting window gave my digestion a break and accelerated my results. I learned that skipping a meal when you aren't hungry is actually a sign of metabolic health, not starvation.
Mistake #10: The "All or Nothing" Mindset
Finally, the biggest mistake I made was my mental approach.
If I had a "cheat meal" or accidentally ate something carby, I would
spiral. I would think, "Well, I've ruined it now, I might as well eat a
pizza and start again on Monday."
This "All or Nothing" mentality is destructive. It
turns a single slip-up into a week-long binge. The goal isn't perfection; the
goal is consistency.
I learned to forgive myself quickly. If I ate a slice of
cake at a birthday party, I wouldn't starve myself the next day to compensate.
I just went right back to my Green List foods for the next meal. Banting is a
lifestyle, not a short-term punishment. One bad meal won't make you fat, just
like one salad won't make you skinny. It’s about what you do consistently over
time.
Conclusion: Getting Back to Basics
Looking back, my journey with Banting has been a learning
curve. The diet itself is simple—eat real food, cut the carbs, embrace the
fat—but the execution can be tricky because we are fighting against years of
bad habits and misinformation.
If you are feeling stuck, take a moment to audit your own
habits. Are you eating too many "low-carb" treats? Are you skimping
on the salt? Are you drinking your calories in wine or too many lattes?
The beautiful thing about the Banting lifestyle is that it’s
incredibly forgiving. You can always course-correct. I encourage you to clean
out your pantry, go back to the basics of the Green List, and treat your body
with the kindness it deserves. It’s not about depriving yourself; it’s about
fueling yourself.
So, grab that butter, cook up some veggies, and let’s get back on track. You’ve got this!
FAQs about: Common Banting Mistakes
1. Is snacking too often a Banting mistake?
Yes, frequent snacking can slow progress. Banting works best when your body can burn stored fat between meals. If you constantly snack, your body keeps using food for energy instead of stored fat.
Yes, frequent snacking can slow progress. Banting works best when your body can burn stored fat between meals. If you constantly snack, your body keeps using food for energy instead of stored fat.
2. Are all vegetables allowed on Banting?
No. Some vegetables are high in carbohydrates. For example:
- Potatoes
- Corn
These are typically on the Red List and should be avoided.
Low-carb vegetables like spinach, broccoli, and cauliflower are part of the Green List.
No. Some vegetables are high in carbohydrates. For example:
These are typically on the Red List and should be avoided.
Low-carb vegetables like spinach, broccoli, and cauliflower are part of the Green List.
3. Can too much dairy affect Banting results?
Yes. Foods like cheese, cream, and full-fat yogurt can slow weight loss for some people because they contain lactose and calories. Many Banting followers find better results when dairy intake is moderate.
Disclaimer: This article is based on my personal
experience and research. I am not a medical professional. Before making drastic
changes to your diet, especially if you have underlying health conditions,
please consult with a qualified healthcare provider.
Yes. Foods like cheese, cream, and full-fat yogurt can slow weight loss for some people because they contain lactose and calories. Many Banting followers find better results when dairy intake is moderate.
Disclaimer: This article is based on my personal experience and research. I am not a medical professional. Before making drastic changes to your diet, especially if you have underlying health conditions, please consult with a qualified healthcare provider.
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