BANTING VS KETO
Banting vs Keto: What’s the Real Difference? (And Which One Actually Works in Real Life)?
When I first stepped into the low-carb world, I honestly
thought Banting and Keto were just two different names for the same thing.
Everywhere I turned, people were saying, “Cut carbs, eat fat,” and that was
that. But the deeper I went, the more I realised that while Banting and Keto
live in the same neighbourhood, they are definitely not the same house.
I’ve tried both. I’ve lived both. And I’ve learned the hard
way that the difference between Banting and Keto isn’t just about carbs — it’s
about lifestyle, mindset, and how much structure you actually want in your
day-to-day eating.
So if you’ve ever wondered which one is “better,” here’s my honest take, based on real life rather than theory.
How I First Discovered Banting
Banting came into my life through South African friends who
spoke about it as if it were common sense rather than a diet. There were no
scales on the counter, no apps open at every meal, and no panic over a gram
here or there. It felt refreshingly simple.
Banting really took off here thanks to Professor Tim Noakes
and the Real Meal Revolution, but at its core, it doesn’t feel trendy or
extreme. It feels like going back to how people used to eat before everything
became processed, sweetened, and packaged.
What appealed to me immediately was that Banting focuses on
food quality over numbers. Instead of counting macros, you focus on choosing
real, unprocessed foods and avoiding sugar and refined carbs. There’s guidance,
but it doesn’t feel suffocating.
The basic principles of Banting are straightforward:
- Eat
real, whole foods
- Keep
carbs low, fats high, and protein moderate
- Enjoy
meat, eggs, vegetables, dairy, animal fats, and natural oils
- Use
the Green, Orange, and Red food lists as your guide
That traffic-light system was a game changer for me. Green
foods are safe and regular, Orange foods are occasional, and Red foods are best
avoided. It gave me structure without turning every meal into a maths problem.
Most importantly, Banting felt flexible. It didn’t demand perfection, and it didn’t punish you for being human.
My Experience With Keto
Keto, on the other hand, is much more precise — and you feel
that from day one.
When I tried Keto, I quickly realised it’s less about food
choice and more about metabolic state. The goal isn’t just low-carb eating;
it’s getting your body into ketosis, where it burns fat for fuel instead of
glucose.
To do that, the margins are tight. Very tight.
Typical Keto macros look like this:
- About
70–75% fat
- Around
20% protein
- Only
5–10% carbs, usually capped at 20–50 grams per day
That means tracking. Weighing. Measuring. Logging meals.
Reading labels obsessively. Some people even test their ketone levels to make
sure they’re “doing it right.”
Keto definitely works, especially for weight loss and
breaking stubborn plateaus. I felt the mental clarity, the appetite control,
and the fast results. But I also felt the pressure. One meal out, one
miscalculated portion, and suddenly you’re kicked out of ketosis.
It’s effective, but it’s demanding.
The Real Difference Between Banting and Keto
On the surface, Banting and Keto look similar, but the
intention behind them is very different.
Banting is food-focused. Keto is state-focused.
With Banting, the priority is eating well, choosing quality
ingredients, and keeping carbs generally low. With Keto, the priority is
maintaining ketosis at all costs.
Carbs are where the difference becomes obvious. Banting
allows more flexibility. You might enjoy pumpkin, butternut, carrots, or even a
bit of fruit depending on your goals and tolerance. Keto, by contrast, clamps
down hard. Those same foods can easily push you over your daily carb limit.
Tracking is another big divider. Banting doesn’t require
tracking unless you want to. Keto almost demands it, especially at the start.
Dairy is also treated differently. Banting tends to welcome
full-fat dairy as part of everyday eating. Keto allows it too, but portions
matter a lot more, because protein and carbs add up quickly.
In short, Banting feels traditional and sustainable. Keto feels technical and intense.
Which One Worked Better for Me?
Honestly, I don’t think there’s a single right answer — it
depends on where you are and what you need.
When I wanted structure, fast results, and a clear
framework, Keto worked well. It helped me reset my appetite and push through
weight-loss stalls.
But when I wanted a way of eating that fit into normal life
— family meals, social events, Sunday lunches, and braais — Banting won every
time.
I loved that Banting allowed things like pumpkin, full-fat
yoghurt, cream, and the occasional low-carb dessert without guilt. It never
felt like punishment. It felt like nourishment.
Keto, while powerful, was harder to maintain long-term. Social gatherings became stressful, and eating out required planning that sometimes sucked the joy out of the experience
What I Gained from Both Approaches
No matter which one I was following, the benefits were real:
- Stable
energy levels
- Fewer
sugar cravings
- Clearer
thinking
- Better
appetite control
- Easier
weight management
But if I’m being completely honest, Banting fit better into
everyday South African life. Food is central to connection, culture, and
family, and Banting allowed me to participate without feeling like I was
constantly “off plan.”
Can You Combine Banting and Keto?
Absolutely — and many people do.
Some live mostly on Banting and dip into Keto for a few weeks
when they want to tighten things up or reset their metabolism. Others start
with Keto and transition to Banting for long-term maintenance.
The key is listening to your body instead of blindly following rules.
Final Thoughts
Both Banting and Keto changed how I think about food. They
taught me to question sugar, respect fat, and pay attention to how my body
actually responds to what I eat.
If you’re new to low-carb eating, I genuinely believe
Banting is the best place to start. It’s forgiving, practical, and sustainable.
Once you’ve built that foundation, you can always experiment with Keto if you
want something more targeted.
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