Complete Banting Food Lists

Banting is a low-carbohydrate, high-fat (LCHF) diet, named after William Banting, the first person to do it. It’s recently been made popular by Professor Tim Noakes in his book The Real Meal Revolution. The idea is that this way of eating makes your body switch from burning carbs for energy to burning fat. When following a banting lifestyle, it is imperative that you eat according to the below lists. These lists are formulated around the carbohydrate content of the foods on them. They are based on the colours; green, orange and red. Green being what you can eat in abundance, orange being what you should limit and red is the no-go list. In this article you will find complete banting food lists.

Banting food lists :

Green list

Green is an all-you-can-eat list – you choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5g/100g.
It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with – bearing in mind that Banting is high in fat. Caution: even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.

ANIMAL PROTEIN (unless these have a rating, they are all 0g/100g)
  • All eggs
  • All meats, poultry and game
  • All natural and cured meats (pancetta, parma ham, coppa etc)
  • All natural and cured sausages (salami, chorizo etc)
  • All offal
  • All seafood (except swordfish and tilefish – high mercury content)
  • Broths
  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yoghurt
  • Full-cream milk
  • Hard cheeses
  • Soft cheeses

7 Day Banting Meal plan

  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese – firm, natural, full-fat, aged cheeses (not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat only (not from seeds oils)
  • Olive oil
Nuts and Seeds
  • Almonds
  • Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic)
  • Macadamia nuts
  • Pecan nuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts
  • Erythritol granules
  • Stevia powder
  • Xylitol granules
  • All green leafy vegetables (spinach, cabbage, lettuces etc)
  • Any other vegetables grown above the ground (except butternut)
  • Artichoke hearts
  • Asparagus
  • Aubergines
  • Avocados
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Courgettes
  • Leeks
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Pumpkin
  • Radishes
  • Sauerkraut
  • Spring onions
  • Tomatoes

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