Banting Meal Plan


Banting is a term used for a Low Carbohydrate High Fat diet plan. In other words, you cut out starches and sugar, and eat high fat and full cream products. If you easily gain weight when eating starch and sugar, then you may be carbohydrate/ insulin resistant and will find benefit in the Banting way of eating. Fat and protein serve as a hunger suppressant and by cutting out starch and sugar you will not experience chronic hunger. The fact that it is called a high fat diet does not necessarily mean that you should force yourself to eat a lot of fat; it simply means that you donu2019t have to fear adding healthy fats to your diet plan.

Dietary guidelines from the seventies prescribed a, low fat, high carbohydrates diet. u2013 Some dieticians and scientists now prescribe a low carbohydrate high fat diet as there are good fats and bad fats. A diet high in starches and sugar (carbohydrates) may well be responsible for cardiovascular diseases and chronic health problems.

Dr Schoonbee from Stellenbosch emphasises that you should not see this plan as an instant diet, rather you should incorporate the Banting guidelines into your lifestyle. Although you have a 21 Day menu, you can adapt it to fit your preferences and metabolism. Portion sizes and meal frequency can be adjusted. Banting is a very individualistic diet plan. You only eat when you are hungry. If you eat enough fat with breakfast you definitely won’t feel like having a snack 3 hours later.

It may happen that you will only feel hungry again at around 15:00. You can then eat the lunch on your menu, or if you donu2019t want to spoil your dinner, snack on a handful of nuts, biltong or a piece of cheese. You do not have to eat all the food on the menu if you do not feel hungry. But if you feel hungry between meals, it means that your previous meal did not contain enough fat. You can then snack on the items listed at the bottom of the eating plan or drink a Bulletproof coffee (coffee with a bit of butter and coconut oil in).

Guidelines for the Banting Diet Plan:

  • Cut all sugars and sweeteners out of your diet, except Xylitol and Erythritol.
  • Cut all cereals, starch and refined carbohydrates out of your diet.
  • Eat vegetables as this is your source of carbohydrates.
  • Fruits contain large amounts of sugars and these influences your blood sugar levels. Therefore you also have to cut out lots of fruit – make up for this by eating more vegetables. If you eat any fruits, eat blackberries, strawberries, raspberries, coconut and lemons in moderation. Did you know that avo, olives and tomatoes are actually fruits? You can also have them on the Banting diet.
  • Eat fat. In the Banting program your source of energy is healthy fats. Seed oil (such as Canola oil) is not allowed! The fats in the Banting program (butter, olive oil, coconut oil, etc.) serve as appetite suppressors. Your body thinks you are consuming many kilojoules, but because the high fat contents of your meals that make you feel satiated, you feel hungry less often and therefore eat less. Fat is not your enemy!
  • Do not consume too much protein. This is not a high protein diet, but rather a high fat, medium protein, low carbohydrate diet. A good guide is to use the size and thickness of your palm (without including your fingers) as reference for the size of a portion of protein.
  • Eat until satiated. Do not overeat.


  • 1. Sugar and most sweeteners cause fluctuations in your blood sugar levels, which results in you feeling hungry . Rather use healthy sweeteners such as Stevia or Xylitol. One teaspoon sugar contains 67 kJ; one teaspoon Xylitol contains 40 kJ.
  • 2. Avocado makes a frequent appearance on the eating plan, since it contains LOTS of nutrients and healthy fats. When you eat avocado you feel fuller for longer. If you dislike avocado, replace it with any green vegetables, e.g. cucumber, broccoli, etc. and add a teaspoon of olive oil, or replace avocado with a small portion of raw nuts.
  • 3. People with a high muscle percentage may become hungry more often during the day as muscles burns more energy. If you have a high muscle percentage you can snack on extra biltong, a handful of nuts (not more than one handful), fat burning soup, cheese, coffee/ tea with extra cream, etc. If you do not experience weight loss, then it is better to exclude the extra snacks.
  • 4. Coffee and tea: You can drink 4 cups of tea or coffee daily. Note, that there is an additional cup of milk allocated for this daily. If you do not drink coffee or tea you can eat an additional 150ml full cream yogurt.
  • 5. What to drink: Drink LOTS (6 – 8 glasses) of water. It is exceptionally good for you and can aid in weight loss. See my detox water recipe in Recipes. You can also drink green tea, coffee, tea or the Low Carb Aloe or Low Carb coconut water (at Checkers and some other retailers). Alcohol will make you hungry. Be wary of not consuming alcohol on a regular basis if you want to lose weight. Avoid beer, ciders, cocktails and any drinks containing sugar. You may drink dry red and white wine, and dry champagne.

SIEN DIE 3 LYSTE HIER ONDER: Alles wat op die Groen lys is mag jy eet. Eet matig van die kos op die Oranje lys en vermy die kos op die Rooi lys. Kyk na die voedingswardes op etikette van kos. Die koolhidraatinhoud moet laag wees (tussen 0 tot 5 gram per 100 gram.)

Mag eet

  • Vleis

Enige vleis, hoender en vis, wors en soutvleis, soos spek, ham, pancetta, salami, chorizo. Kies sover moontlik organiese vleis. (of vleis van diere wat gras gevoer is). As jy enige vleis/wors/salamai/chorizo koop, lees die voedingswaarde agter op die pakkie: die koolhidraatinhoud moet 5 of laer wees. Geniet die vet en die vel. As jy die vet/vel eet sal jy nie so baie eet nie, want dit maak jou gouer versadig.

  • Vet en Olie

Diervet, spek, botter, klapperolie, olyfolie (nie tot rookpunt verhit nie), Mayonnaise (volroom) wat nie van plantolie gemaak is nie.

  • Eiers (Ook die eiergeel)
  • Suiwel

Kaas, room, roomkaas, volroom Griekse jogurt, volroom melk.

  • Neute en Sade

Okkerneute, amandels, haselneute, makadamianeute, sonneblomsade, pampoensade ens.

  • Groente:

Alle groente wat bokant die grond groei, soos aspersies, avokado, blomkool, brokkolie, kool, olywe, pampoen, rissies, sampioene, tamaties, uie.

  • Versoeters

Xylitol, Stevia.

Eet matig

  • Vrugte
  • Kasjoeneute en kastanjes (chestnuts)
  • Heuning
  • Wortels, patats, botterskorsie, beet  


Droë wit- of rooiwyn, whiskey, vodka, drankies sonder suiker. Indien jy egter vind dat jy nie gewig verloor nie, is dit beter om alkohol uit te skakel.

  • Donker sjokolade (minimum van 70% kakao)

Die turkoois lys bevat tussen 6g en 25g koolhidrate per 100g


  • Stysel en graan

Pasta, aartappels, rys, brood, graankos, pap, meusli, pasteie, ryskoekies, beskuit, couscous, aartappelskyfies, en hoë stysel groente soos peulgewasse (boontjies , ertjies, lensies), (groenboontjies kan jy egter eet), aartappels, mielies, grondboontjies.

  • Suiker

Enige iets wat suiker bevat, soos lekkergoed, stroop, koeldrank, energiedrankies, vrugtesap, cider, sjokolade, koek, roomys, droë vrugtelekkers en vermy ook fruktose en kunsmatige versoeters.

  • Bier

Baie hoog in koolhidrate.

  • Geprosseseerde olie

Kookolie, plantolie, sonneblomolie, canola olie, druiwepitolie, margarien. Enige souse en slaaisouse wat hierdie olies bevat.

  • Kitskos of geprossesseerde kos