Banting is a low-carb, high-fat (LCHF) way of eating that became popular in South Africa. It focuses on whole foods and cuts sugar and refined starch. Below is how it works, the classic food lists and a sample plan. If you have a health condition, speak to your doctor first.
How the Banting diet works
Banting keeps carbohydrates low and gets most energy from natural fats and protein. By cutting sugar, flour and starchy foods, blood-sugar spikes drop and many people feel fuller for longer, which makes eating less easier without counting every bite.
The green, orange and red lists
- Green (freely): eggs, meat, chicken, fish, leafy greens, broccoli, cauliflower, olive oil, butter, avocado, cheese, nuts.
- Orange (in moderation): some dairy, certain fruits like berries, small amounts of legumes.
- Red (avoid): sugar, bread, rice, pasta, potato, cakes, sugary drinks, most processed foods.
A sample Banting day
| Meal | Example |
|---|---|
| Breakfast | Eggs cooked in butter + avocado + tomato |
| Lunch | Grilled chicken + large green salad with olive oil |
| Snack | A handful of nuts or a piece of cheese |
| Dinner | Baked fish or steak + cauliflower and greens |
The 5 most common mistakes
- Eating only fat and protein. Vegetables are essential for fibre and minerals.
- Hidden sugars. Sauces and "low-fat" products often hide sugar.
- Ignoring portions. Even on LCHF, a big calorie surplus stalls weight loss.
- Too little water and salt. Low-carb eating is dehydrating.
- Expecting instant results. The first-week drop is water; fat loss takes consistency.
How to get a Banting list on Diet Prof
After the free body analysis, set your preference to low-carb or send it from Dietitian Support. Your list is built around whole foods and your personal calorie target, low in sugar and refined starch, with ingredients and calories on each meal card and an automatic shopping list. If you dislike a meal, Change Meal swaps it for another low-carb option. See How Does Diet Prof Work?
Frequently asked questions
Is Banting the same as keto?
They are close - both are low-carb, high-fat. Banting emphasises whole, unprocessed foods and its green/orange/red lists.
Can I eat fruit on Banting?
Berries in moderation are usually fine; high-sugar fruits are limited.
Is it suitable for everyone?
No. As with any low-carb plan, check with your doctor if you have kidney, liver or other conditions, or are pregnant.
