What exactly is the Banting diet, and is it a safe and efficient method of losing weight? What foods are permitted on the diet? Who wouldn't want to give it a shot? We sought the advice of a dietician.
When considering a weight-loss plan, make sure you are well-informed on the options available to you first. Kerry Torrens, a nutritionist, examines the Banting diet in this video clip.
What is the Banting Diet and how does it work?
The Banting diet, in contrast to most other weight reduction plans, has a lengthy history. It was initially recommended in 1862 and later embraced by an obese patient named William Banting, who was the inspiration for the diet. The Banting diet, which was the first of several low-carb programs, encourages the utilisation of fat storage as a source of energy. Encouraged by his weight reduction success, William Banting created a booklet, which is now considered to be the world's first diet book, to spread the news about the low-carb/high-fat (LCHF) method to losing those obstinate pounds.
A South African scientist named Tim Noakes has recently updated the original Banting diet and published his findings in a book entitled The Real Meal Revolution.
What is the mechanism of action of the Banting diet?
Four meals a day, consisting of protein sources such as meat or fish, with a carbohydrate intake of around 25-30 grams each meal, plus one piece of fruit as a snack or dessert, were included in the first plan. Bread, beans, butter, milk, sugar, and potatoes were all severely limited, which was not unexpected.
A revised version of the original Banting diet by Tim Noakes was divided into four separate stages, each of which was aimed to bring the dieter to a new habit of eating. In addition to bearing more than a passing similarity to the keto diet, the new version restricts carbohydrate intake to 5-10% of daily calories, with 65-90% of calories coming from fat and 10-35% from protein. The following is the plan's outline:
- In phase one, you continue to eat your current diet without making any changes, but you maintain a detailed food journal to help you understand how your body reacts to the foods you consume.
- Phase two: intervention- You will go through a restoration phase that will last between 2 and 12 weeks, depending on how much weight reduction you need. This phase is aimed to restore intestinal health while also acclimatising you to the Banting method of eating. The food lists will be followed throughout this period, with all items from the red and light red lists being avoided entirely, and only those from the green and orange lists being relied upon. Maintaining strict adherence to the meal lists eliminates the need to measure calories or regulate portion sizes.
- Phase 3: transformation -this phase takes things one step further, with the goal of achieving ketosis is the end result. This is the most difficult stage, and it is also the one that is closest to the original Banting diet. You will be forced to eat only things that are on the green list of approved foods. The programme will last as long as it takes you to attain your weight loss goal. You will also be urged to make lifestyle changes such as exercising, fasting sometimes, and practising mindfulness meditation.
When you achieve your target weight, you enter the final phase, which lasts eternally and begins as soon as you reach it. The phase is more flexible, allowing for the reintroduction of some meals, such as those on the orange list, over the course of the phase. By now, you should have a better grasp of the foods that are beneficial to you and your weight maintenance, enabling you to tailor your diet and weight reduction strategy to your own needs and objectives.
What foods may I eat when following the Banting diet plan?
Dieters following the Banting diet are encouraged to consume less highly processed foods and more whole foods while avoiding or restricting their consumption of gluten, grains, dairy products, and caffeine.
The items that are allowed to be consumed without limitation are recorded on the green list and include foods such as the following:
- Vegetables such as leafy greens, cruciferous vegetables such as onions and shallots, rhubarb, mushrooms and fennel are all good choices
- Fruits such as lemon and lime, as well as tomatoes and olives
- Meat, fish, poultry, eggs, and cheese are all acceptable options.
- Fermented foods, such as kefir, kimchi, and sauerkraut, are becoming more popular.
- Avocado, butter, ghee, and cream are examples of healthy fats.
- Vinegar, soy sauce, and tamari are examples of condiments.
- Caffeine-free beverages such as herbal teas, flavoured waters, and plain water are available.
This list contains items that are nutritionally beneficial to you, but which the diet thinks should be consumed in moderation, at least until you attain your weight reduction target. Foods such as the following are examples of this:
- Nuts
- Dairy products such as milk, yoghurt, and soured cream are included.
- Apples, bananas, berries, and oranges are among the fruits available.
- Vegetables such as beetroot, squash, sweetcorn, carrots, and potatoes are among the options.
- Pulses and legumes are a kind of legume.
- Kombucha and other fermented beverages are examples of this.
- Caffeinated beverages such as tea and coffee are available.
What foods should I avoid when following the Banting diet?
The diet forbids the consumption of starchy, processed, and sugary foods, and it includes two "red" avoid list items. Some of the items on the light red list are those that should be consumed only seldom, such as the following:
- Smoothies and liquids are delicious options.
- Dried fruit, honey, and high-cocoa chocolate are among the treats and chocolate available (over 80 percent cocoa)
- Grains that are gluten-free, such as oats, quinoa, rice, and buckwheat
- Various flours, such as grammar and rice flours
The foods on the red list are those that you should avoid at all costs. Examples of them are as follows:
- Fast food, chips, items with added sugar, as well as sweetened condiments such as ketchup, are all harmful to your health.
- Confectionery and non-dark chocolates, jam and golden syrup are all examples of sweets.
- Gluten is found in grains such as barley, couscous, orzo, rye, semolina, spelt, and wheat.
- Bread, crackers, and other grain-based meals are good sources of fibre.
- Coffee creamers, commercial cheese spreads, condensed milk, and ice cream are all dairy-related products.
- Fats (processed spreads, maize oil, margarine, and sunflower oil, to name a few examples)
- Meats that have been severely processed, such as sausages and meats that have been cured with sugar
- Drinks such as energy drinks, soft drinks, commercial juices, and milkshakes are all popular choices.
What are some of the possible advantages of adopting the Banting Diet plan?
Studies have shown that restricting carbohydrates in our diet considerably encourages the body to burn fat for energy, which seems to have a variety of favourable impacts, including:
- Increased fat burning and weight reduction — since the diet encourages fat burning, weight loss and improvements in body mass index (BMI) may be obtained, with males seeing the most results.
- Better energy - fat burning helps to keep muscular energy in reserve, which may help to improve exercise performance and endurance.
- Improvements in blood sugar management as a result of decreased fasting insulin levels, which may help minimise the risk of developing type 2 diabetes;
- Reduction in the risk of heart disease owing to decreased levels of circulating fats (triglycerides) and cholesterol in the bloodstream, which may also have a favourable impact on blood pressure;
- Appetite management is improved because lower levels of triglycerides seem to have a good influence on the hormone leptin, which helps us to regain awareness of our hunger cues.
- Weight reduction may have an indirect advantage of improved sleep, or it may be due to the fact that LCHF diets seem to boost the production of a brain chemical called adenosine, which is involved in sleep regulation.
The new Banting diet, in comparison to existing low-carb high-fat diets, may provide extra advantages since it incorporates a variety of nutritional methods, such as practising intermittent fasting, mindfulness, and adopting lifestyle modifications to complement your new eating regimen.
Is it safe to follow the Banting diet for an extended period of time?
Despite the fact that William Banting continued to live a slender life for another two decades, there is no official evidence to support the safety of the Banting diet when followed over an extended period of time. In addition, there is minimal human data to support the safety of LCHF diets in general, and particularly when followed over an extended length of time. The usage of an LCHF diet for an extended period of time may put lean body mass at risk, as well as increase calcium loss, which has an influence on bone health. There is little doubt that further research is required to fully understand the ramifications of implementing such a strategy over the medium- and long term.
Following a diet that excludes certain food categories might make it difficult to stay on track; this may be particularly true for vegetarians and vegans. Dieters following the Banting diet are prohibited from eating whole grains and legumes as well as dairy and some fruits, all of which have been shown to reduce the risk of conditions such as type 2 diabetes, heart disease, and certain cancers, and which also happen to be the foundation of many vegetarian diets.
Who shouldn't follow the Banting diet, and who shouldn't?
When embarking on any new dietary regimen, it is recommended that you consult with your doctor or another healthcare expert first, particularly if you are under the age of 18, elderly, have a pre-existing medical condition, or are on medication.
A few final words.
Over and beyond the primary LCHF plan, the new Banting diet provides a nutritional toolbox combining a variety of weight reduction tactics that are not included in the original plan. These include intermittent fasting, exercise, and mindfulness, all of which may help you set yourself up for success in your weight reduction efforts. As a result of embracing the plan's principles, it is recommended that you consume moderate carbohydrate intake rather than reduced carbohydrate intake. This will provide a more sustainable approach to healthy weight control in the long run.
