Banting

COMPLETE BANTING FOOD LIST (GREEN LIST)

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Banting is a low-carbohydrate, high-fat (LCHF) diet, named after William Banting, the first person to do it. Ita??s recently been made popular by Professor Tim Noakes in his bookA?The Real Meal Revolution.A?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 LIST :

GREEN LIST

Green is an all-you-can-eat list a?? 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 a?? 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 PROTEINA?(UNLESS THESE HAVE A RATING, THEY ARE ALL 0G/100G)
  • All eggs
  • All meats, poultry and game
  • All natural and cured meatsA?(pancetta, parma ham, coppa etc)
  • All natural and cured sausagesA?(salami, chorizo etc)
  • All offal
  • All seafoodA?(except swordfish and tilefish a?? high mercury content)
  • Broths
DAIRY
  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yoghurt
  • Full-cream milk
  • Hard cheeses
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  • Soft cheeses
FATS
  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese a?? firm, natural, full-fat, aged cheesesA?(not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat onlyA?(not from seeds oils)
  • Olive oil
NUTS AND SEEDS

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  • 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
SWEETENERS
  • Erythritol granules
  • Stevia powder
  • Xylitol granules
VEGETABLES
  • All green leafy vegetablesA?(spinach, cabbage, lettuces etc)
  • Any other vegetables grown above the groundA?(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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