Banting Diet in 5 Steps

By now, you may have done some reading about Banting Diet South Africa and what some of the benefits are in eating the banting way. If you have gone that far, you probably don’t need to read any further. You’re already learning how to incorporate the Banting Diet into your life.

For those of you who would like to learn more about this Caveman Diet but might not be ready to jump in with both feet, here are five steps you can take to start reaping the benefits of the Banting Diet


  1. Beef up on animal protein and veggies. A central feature of a hunter-gatherer-type diet is eating high-quality, unprocessed animal protein, such as lean, organic, grass-fed meats; wild-caught fish; or omega-3-enriched eggs at every meal, along with plenty of non-starchy vegetables, such as salad greens, artichokes, asparagus, broccoli, and zucchini. Starchy vegetables, such as yams, winter squash, and sweet potatoes should be avoided, but carrots are allowed. In one study, limited quantities of potatoes were allowed without detriment.2. Go completely against the grain. Instead of just staying away from gluten, steer clear of all grains and grain-like foods — including oats, corn, millet, rice, sorghum, wild rice, amaranth, buckwheat, and quinoa. Also eliminate legumes (beans and peas). To do this, replace the gluten-free grains and beans you were eating in your diet with more servings of non-starchy vegetables and proteins. Instead of pizza, pasta, and sandwiches, think meat-and-veggie-based stir-fries, sautés, soups, and salads.

    3. Include fruits, nuts, and seeds in your diet. fresh and unsweetened frozen fruits are part of the Banting Diet, but avoid the more processed types — canned fruits and fruit juices — and minimize or avoid dried fruits. You can also use nuts and seeds as snacks or ingredients in dishes, but avoid peanuts, which actually are legumes.

    4. Don’t eat dairy foods or sweeteners on the Banting Diet. In place of cow’s milk or cream, try unsweetened coconut milk or homemade almond milk. In place of butter, use coconut or olive oil. Keep sugar, other refined sweeteners, and artificial sweeteners out of your diet, including hidden sources of sweeteners, such as sweetened drinks.
    5. Try nut-flour baked goods. Pancakes, muffins, and crackers can be made with almond flour, hazelnut flour, and/or coconut flour, with other helpful ingredients such as eggs, coconut butter, and fruit. For some people, such as Armstrong, these additional modifications take the gluten-free diet to a new level in providing therapeutic benefit.

    Don’t try to radically change your Banting diet at once.  Take it one step at a time.  If you want to remove grains from your diet but you eat them every day, try cutting them out three times a week and then build upon your success.  That way, you have a greater opportunity of having long term success.

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