The Beginner’s Guide to start Banting.

bantingdiet, wiightloss

The Beginner’s Guide to start Banting.

Understanding the basics is the first step toward getting started without any problems. Banting is all about the kinds of foods you are eating. What foods to eliminate from your diet what foods to reduce in your diet and how to lose weight without starving your body.

Here is what you need to know to start:

  • Only eat from the

    Green List

    , use the

    Orange List

    for maintaining weight loss,

    Light Red List

    for special occasions and stay as far away from the

    Red List.
  • Your daily carb intake should be below


    for a steady weight loss



    for a strict but fast weight loss. More about that in the article below.

  • Clean out your cupboards, fridge and pantry, remove all none Banting products.
  • Believe in yourself and set your banting goals. Print it out and stick it to your fridge.

There is no need to count carbs while you are banting. As long as you follow the Banting rules, you will see results. All the foods on the green list are safe to consume freely, but the orange list, however, should be avoided until you’ve gotten a hold of the banting basics. Never use foods and ingredients from the red list.

So pack your things get on the Banting waggon! Please try not to fall off halfway in! It can be a bumpy ride for the first week or two as your carbs, and sugar addiction will try to fight back but be strong. It is smooth sailing after that, apart from a little carb flu but you’ll get through that too.

Know what you will, and won’t be eating on Banting

  1. You’ll be eating Low-Carb now so no starch and no sugar. That includes fruit. Fruit Is not your friend at the moment. Fruit is high in a sugar called fructose that is not very good for us. The

    Orange list

    contains a variety of fruit that is not too high in fructose and that you can enjoy occasionally.

  2. Lactose can make you lose weight slower or halt your weight loss completely. So If your scale is not moving try cutting out cream, cheese and yoghurt for a while. Milk is also high in sugar so swap it with cream.
  3. You will be eating loads of natural fats like animal fat, butter and coconut oil. That means you can enjoy your bacon and crispy chicken skins.
  4. You won’t be eating any starch and no foods containing starch. Potatoes, rice, bread and sauces made with thickeners are examples of ingredients you won’t be eating.
  5. No cheating. Banting is an easy but delicate diet, and if you cheat, you won’t see any positive results.


How do you count the number of carbs of food and ingredients?

Look at the number of carbs (a) in the nutritional info section of the product now look at the fibre count (b).

Since your body cannot digest


, it does not count as carbs.

* Fibre (b) – Total Carbs (a) = Total amount of carbs your body will absorb per serving.

Also look at the amount of sugar. It indicates how much of the carbs in this item is starch and how much is


. If the number is high in comparison to the total carbs it means that most of the carbs are Sugar and that the item/ingredient is a banting no-no. The total amount of carbs should always be below 5g per 100g serving for it to fit in the strict banting for weight-loss category.

Clean out your cupboards.

You want to get rid of everything you won’t be eating like flour, potatoes, cookies, chips, sweets and rusks (beskuit). Anything that is not banting. But don’t throw it away, rather donate it, give it to a soup kitchen or shelter. They can make good use of it.


If you live with family members or have a roommate that is not Banting, move some stuff around. Clean out one cupboard space that you can use to store your Banting products.

Portions and Hunger

Eating out of a small bowl or a plate will not only help with the dishes, but it also helps you eat the right size portions. During your first week banting, you might feel hungry as your body is adjusting to fewer carbs. This feeling can increase as your brain has sugar withdrawals. Feeling hungry can also be a sign that you are not eating enough fats. Make sure to cook with high-fat products and drink plenty of water, a glass in the morning, a glass with every meal and between meals.

Plan your meals

Your combined daily amount of carbs should be below 50g to remain in ketosis and lose weight. Plan your meals, so your carbs are spread out between your meals. Carbs are mostly found in fruits and vegetables so stay away from starchy vegetables and sweet fruits. The green list is made up of healthy vegetables with low carb counts.

Plan meals for tomorrow and make sure you have what you need to make it. If you have the fridge space, you can cook meals 3-4 days advance if you don’t have the time.

You can turn almost every recipe Banting friendly by swapping some ingredients or just leaving them out. Finally, run your recipe through the



Orange lists

and check the labels to make sure there are no Red list components.

Get active

Exercise is a small but positive part of a healthy banting lifestyle. It helps relieve mental stress that might be the case of your weight gain. It also helps tighten skin and increase your energy levels.


Walking is the best exercise. You don’t have to do hard exercise walking, swimming and other cardio exercises is an excellent way to get your heart rate up and burn some fat. Yoga, Tae Bo and Zumba are great activities you can do in the comfort of your own home! Yoga is relaxing and helps with mental and physical focus. If

you like dancing

Zumba is great to get your heart rate up. Tae Bo is ideal for energetic people!

Willpower and self-control

There will be a lot of temptations. They can pop up anywhere anytime, and it’s up to you to be strong, see your goal in front of you and have the willpower to turn it away. Before you cheat always ask yourself: Is this worth the time and effort you have put into trying to lose weight?

Always remind yourself in a good positive way why you are doing this, set some goals big and small. A new outfit, a pair of shoes or a trip to Italy with a special someone.

Family and friends might not understand how important your banting journey is, but it’s important that you make sure that they don’t steer you in the wrong direction.

So what is Carb Flu?

While your body is trying to adjust to the new eating habits, you’ll have mild flu-like symptoms that we like to call carb flu. It usually starts after the first or second-week Banting. Don’t worry it usually lasts for about a week and it only happens at the beginning of your journey. Just fight back, stay hydrated and wait it out.

Small tips to stop stumbles:

  • If you go out for dinner, pick a place more likely to serve food that you can have. A steakhouse or a seafood restaurant.
  • If you get invited to dinner, ask the host what they are serving or if it’s ok for you to bring a meal for yourself.
  • If you are cooking for yourself and other members of the family that are not banting have some fatty snacks while you prepare their meals to help with the need to “taste”.
  • Don’t let other people discourage you. It’s your life and body it’s your responsibility to keep it happy and healthy.

*Remember before you try any diet especially if you have a medical condition to consult your doctor first.


Born and raised in South Africa, I moved to Sweden when I was 21. It was after moving that I fell in love with the LCHF way of eating. I love cooking, travelling and of course my blog!

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