The (Super Easy) Golden Rules of Banting

I don’t like to be like those people that are constantly telling people about my diet plans and why they should also try it. I know I do, sometimes, err in that direction. Because I really believe that Banting (low carb, high fat) can help a lot of people. So, when they’re complaining to me about the weight that won’t shift, sluggish digestive systems, high cholesterol, diabetes, and so on; I have a massive internal struggle not to get all preachy. Still, I succumb and am often surprised by how 1) difficult and 2) expensive some people think that Banting is. And, I guess it is if you’re baking all the special bread and using all the replacement ingredients. But, it really doesn’t have to be. By following a few basic rules of Banting, you can easily get it right. We eat pretty much all the same foods that we used to, except without most of the carbs. So, instead of spaghetti bolognaise, I put bolognaise sauce on stir-fried vegetables. Instead of using mashed potato for a shepherd’s pie, I use mashed pumpkin.

I’m getting preachy again…

So, I thought I’d break Banting down into a few of the basic rules, just to show the sceptics (haters?) how easy it is:

The Rules of Banting


Good fats are your friend, so cook with coconut oil, sprinkle olive oil over your eggs and vegetables, and enjoy fatty fish. Steer well clear of seed oils like sunflower oil, and of margarine. Keep it healthy. This is one of the key rules of Banting.


Eat food in its simplest form. It should look like what it is and should be cooked from scratch. As soon as it is processed and bagged, sneaky (harmful) ingredients get added (like preservatives and sugars).


Don’t snack. Give your body time to recover from the last meal and use that energy. Some Banters go way off course because they think that they can snack on cheese, meat and yoghurt all day long, as long as there’s no sugar in it. This is one of my biggest challenges. But, the high-fat diet also means that you’re fuller for longer, which makes it much easier.


Only eat when you’re hungry. There’s no hard-and-fast rule that you HAVE to have breakfast. If you’re only hungry once a day, make sure that it’s a nutritious meal and move on.


Sugar is Satan’s talcum powder. It’s really so bad for you. Some of the rehab hospitals are adding it to their list of addictions for patients. So – nicotine, alcohol, drugs, and sugar. Think about that. We reward ourselves and our children with it. We celebrate with it. We start our days with it. And it is so, so dangerous. It interferes with so many natural processes in our bodies and acts as food for things like cancer cells. Yikes. And, it’s pervasive too. So, check the ingredients in the sauces and other products that you buy. It’s a sneaky one. 


Eggs are wonderful. They are nutritious, filling, cheap and easy to prep. Don’t listen to what my mother says about them. Embrace them.


Th formula is:

HIGH fat

MODERATE protein

LOW carb

So, don’t overdo it on the protein either.


Forget the idea that fruit is super-healthy. In fact, it is packed with sugar. So, it should be consumed in small amounts, and only as necessary. Snacking on apples and grapes is a no-go. If you can choose, berries are best as they have the lowest sugar content with the highest nutrition. But, still, moderation is key.

Then, if your goal is weight loss or a bit of a detox and you’re Banting strictly (as opposed to me, as I’m on more of a maintenance plan), then there are some surprising foods that are definite no-go’s.

Rules of Banting – Red-List Foods That May Surprise You:

  • Beans
  • Bran
  • Rice cakes
  • Millet
  • Crackerbread
  • Cheese spread
  • Anything that’s fat-free
  • Rice milk
  • Soy milk
  • All seed oils
  • Fruit juice
  • Artichokes
  • Dates
  • Legumes (beans, peas and lentils)
  • Regular potatoes (occasionally, very limited amounts of sweet potato are ok)
  • Artifical sweeteners


This list is, by no means, complete. There are also loads of items on the Orange List, which means that they can be enjoyed in limited quantities from time to time. For a full list, click here: Red, Green and Orange List – Banting. This was posted on the Banting For Weight Loss Facebook Page.


Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 271 other subscribers.


Recent Posts

Recent Comments



Be First to Comment

Leave a Reply

Your email address will not be published.