Banting Diet Guide: What to Eat, Avoid & Its Benefits

Let’s get straight to it — the Banting Diet isn’t some new TikTok trend or another overpriced eating plan with fake “fat-burning” teas. It’s straight-up low-carb, healthy-fat (LCHF) living. Simple as that.

And when you do it right, it works for weight loss, blood sugar balance, appetite control, and clean, steady energy. No starvation. No starving your wallet. No starving your brain. Just real food, real results.

But let’s not get carried away with fairy tales. Because if you do Banting wrong — and many do — you’ll end up feeling worse, not better. Bloated. Constipated. Tired. Dehydrated. Angry at the world and still craving slap chips. So ja, let’s unpack it properly.

What Is the Banting Diet?

It’s named after William Banting, a British undertaker who lost a ton of weight in the 1800s by cutting sugar, bread, beer, and starches. Now fast-forward to today, and it’s been modernised by South African professor Tim Noakes and the Real Meal Revolution team — and Mzansi’s been vibing with it ever since.

At its core:

• Low in carbohydrates

• High in healthy fats

• Moderate in protein

• No sugar, grains, or industrial seed oils

• Green-list foods only

This isn’t keto, where you measure every gram. Banting is more flexible — but still strict enough to keep your blood sugar in check and switch your body to fat-burning mode (aka ketosis-lite).

Why Banting Works

Let’s be blunt: Most people eat way too many carbs, not the good kind either. We’re talking pap, white bread, pasta, deep-fried vetkoek, sugary cool drinks — the works. These refined carbs spike insulin, mess with your hunger hormones, and store fat like it’s going out of fashion.

When you cut those carbs and replace them with fat + fibre-rich food, your body switches from being a sugar-burner to a fat-burner. And guess what? Fat is a cleaner, longer-lasting fuel. You feel full. You stop snacking. You actually use your body fat. No rabbit food. No rabbit metabolism.

What to Eat on the Banting Diet (Green List Only)

Here’s your ride-or-die food list:

• Proteins: eggs, chicken, beef, fish, lamb, venison, offal

• Fats: butter, ghee, olive oil, avocado, coconut oil, MCT oil

• Veggies: spinach, cauliflower, broccoli, zucchini, cucumber, lettuce, avo

• Nuts & Seeds: flaxseed, sunflower, pumpkin (but in moderation)

• Dairy: full-cream yoghurt, aged cheese, cream

• Low-carb pantry staples: HEBA® Supa-Seed Flour, almond flour, coconut flour

• Liquids: rooibos, black coffee, water, bone broth

HEBA® fits into all of this perfectly. Grain-free, low-carb, high-fibre — everything banting stands for, without the nonsense.

What Not To Eat (Red List = Tsek List)

• Sugar (white, brown, hidden in sauces)

• Maize meal, rice, pasta, bread, rolls, pizza dough

• Beer and sugary cool drinks

• Margarine and seed oils (canola, sunflower, soybean = no thanks)

• Fruit juices, commercial smoothies

• Most cereals (even the ones that say “high fibre”)

This is the stuff that causes bloating, weight gain, cravings, and blood sugar spikes. If it comes in a crinkly packet and says “fat-free,” run.

When to Start

Start now. But prep first. If you just jump in without planning, you’ll crash hard. You’ll be in your kitchen surrounded by red-listed stuff, starving, and ready to punch the fridge.

Before Day 1:

• Clear your pantry of junk.

• Get your green-list groceries sorted.

• Cook a big HEBA® pap or loaf and freeze portions.

• Drink a lot of water — like a minimum 2 litres/day.

Common Mistakes That Break Banting

1. Too much dairy. Cheese is not a food group, bru. Chill with it.

2. Low fat. You’ll feel like roadkill if you drop carbs but don’t add fat.

3. Not enough salt. Low-carb = flushing sodium = headaches, fatigue. Use Himalayan or sea salt freely.

4. Eating “low-carb” products. If it says keto on the label but tastes like cake, it’s probably full of polyols or hidden starches.

5. Freaking out about ketones. This ain’t strict keto. No need to measure your pee, just eat clean.

What Happens When You Do It Right

• You lose weight without being hungry.

• You stop craving sugar.

• You think clearly. Brain fog? Gone.

• You poop better. Less bloat. Less wind. HEBA® helps.

• You wake up without needing 3 cups of coffee and a miracle.

• You keep your blood sugar in check, — especially if you’re diabetic or pre-diabetic.

Who Should Not Do Banting (Yet)

If you’re pregnant, breastfeeding, or on chronic meds, — speak to a doc first especially if you’re taking insulin or blood pressure meds. Banting works fast, and your dosage might need adjusting fast. Don’t wing it.

Bottom Line?

Banting isn’t a diet. It’s a lifestyle correction. A hard stop to the sugar-coated lies the food industry’s been feeding us for decades. You don’t need GMO maize and fake-fortified cereal to feel full. You need clean, high-fat, real food.

HEBA® gives you a way to stick to banting without sacrificing your Mzansi favourites — pap, bread, porridge, vetkoek — all with none of the blood sugar spikes, bloat, or carb comas.

Ready to feel better? Eat better. Live longer. Start banting.

Want recipes, meal plans, and proper banting pantry hacks?

Download the FREE HEBA® Community Cookbook.
R195? Nah. Now it’s free.
Recipes that taste lekker and keep you in the zone.

No flops. No fluff. Just fat-burning, brain-fuelling, belly-slimming goodness.