About Us
We supply Banting and Ketogentic receipts, meal plans and guidelines.
First step is to change your mindset
Your mindset is essential to making any lasting change. In the short term, you may be able to motivate yourself to work out and eat a slightly more healthy diet for a few weeks. However, without the right mindset for losing weight, you may find yourself slipping back into unhealthy habits. In order to make a lasting change, make a plan to change your mindset for weight loss.
Good Health
There is evidence to suggest that a KD can help with weight loss, visceral adiposity, and appetite control. The evidence also suggests that eating a high-fat diet improves lipid profiles by lowering low-density lipoprotein (LDL), increasing high-density lipoprotein (HDL), and lowering triglycerides (TG).
Sustainability
Cut out processed foods and eat mostly fresh produce, meat, fish, eggs, and dairy. Set macronutrient intake limits based on your goals and measure/track your food consumption. Follow a less restrictive low-carb diet. Try incorporating intermittent fasting, fasting, and/or fast mimicking diets into your lifestyle.
What is Banting?
Unlike most weight loss diets, the Banting diet has a long history, first prescribed as far back as 1862, it was adopted by an obese patient called William Banting. The first of many low-carb programmes, the Banting diet promotes the use of fat stores as fuel. Buoyed on by his weight loss success, William Banting wrote a pamphlet, now thought to be the first diet book, to spread the word about this low-carb/high-fat (LCHF) approach to shifting stubborn pounds.
The original diet included four meals a day which comprised protein such as meat or fish with a restricted carb portion of about 25-30 grams, plus one piece of fruit as a snack or pudding. Unsurprisingly, bread, beans, butter, milk, sugar and potatoes were heavily restricted.
Tim Noakes’ revised the original Banting diet into four distinct phases designed to lead the dieter to a new pattern of eating. The updated version has more than a passing resemblance to the keto diet, it continues to restrict carbs to 5-10 per cent of daily calories, with 65-90 per cent from fat and 10-35 per cent from protein.
The plan is set out as follows:
Phase 1: observation
For one week you continue to eat your existing diet, without change, but you keep a comprehensive food diary to help you recognise how your body responds to the food you eat.
Phase 3: transformation
This phase goes one step further, with the aim being to achieve ketosis. This is the toughest stage and the one closest to the original Banting diet. You will be required to stick only to the green list of foods. Lasting for as long as it takes you to reach your goal weight, you’ll also be encouraged to implement lifestyle modifications including exercise, intermittent fasting and meditation.
Phase 2: restoration
The next 2-12 weeks, you’ll start to follow the food lists, avoiding all foods from the red and light red lists and relying on those on the green and orange lists. You won’t need to calorie count or control your portion sizes.
Phase 4: preservation
The final phase lasts indefinitely and starts as soon as you reach your goal weight. The phase is more flexible, allowing the re-introduction of some foods, such as those from the orange list. By now you’ll have a better understanding of the foods which work for you and your weight maintenance, allowing you to personalise your plan and sustain your weight loss goals.
What is the Ketogenic/Keto Diet?
When you eat a diet rich in carbohydrates, your body converts those carbs into glucose and this causes an “insulin spike,” as insulin carries the glucose to your bloodstream. When this happens, you don’t associate the tiredness or discomfort that follows because let’s be honest: we’re used to eating high-carb all the time and our bodies get addicted to it. (Which is why we call them comfort foods). But here comes Keto: it’s a low-carb diet that focuses on what you can eat instead of what you should avoid.
The Ketogenic Diet (or “Keto” as aficionados call it) has been around since 1921 when Dr. Russell Wilder first prescribed his patients who struggled with epilepsy to follow a high-fat, moderate protein and virtually carb-free eating plan to keep their seizures at bay. But this way of life wasn’t exactly trending for a while because of the high-fat part since fats were considered, well, bad for decades.
Fats are not bad on the Ketogenic Diet though: they’re filling and nutritious. When broken down into smaller components – fatty acids – these molecules supercharge your body by giving it energy in a form that can be easily used by cells or fueling bodily functions like brain function. By using fats as the main fuel source for this state known as “ketosis.”
The Keto Diet ; 5 Steps for beginners:
1. Know What Foods You’ll Eat and Avoid on the Ketogenic Diet
In following a keto meal plan, you’ll be severely limiting carbs. Start off with between 20 and 30 grams (g) of carbohydrates per day, says the New York City–based dietitian Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.
Also make sure that you know what foods have mostly carbs, fat, and protein, so you can make the right choices. For instance, it’s not just bread, pasta, chips, cookies, candy, and ice cream that contain carbs. Beans may contain protein, but they’re also very high in carbohydrates. Fruit and veggies also mostly contain carbs. The only foods that don’t contain carbs are meat (protein) and pure fats like butter and olive oil.
3. Switch Up Your View of Protein — This Is a Moderate-Protein Diet
This phase goes one step further, with the aim being to achieve ketosis. This is the toughest stage and the one closest to the original Banting diet. You will be required to stick only to the green list of foods. Lasting for as long as it takes you to reach your goal weight, you’ll also be encouraged to implement lifestyle modificationsOne of the most common misconceptions about the keto diet is that you can eat as much protein as you’d like. But this is not a diet where you watch carbs only — you also have to keep your protein intake moderate, says Ginger Hultin, RDN, a Seattle-based registered dietitian. Protein can be converted into glucose, and therefore overeating protein can take your body out of ketosis. Think of your ratios as a small portion of meat topped with a generous amount of fat, rather than the other way around.
2. Examine Your Relationship With Fat — Keto Involves Lots of It!
“People are afraid of fat because they’ve been told that it’ll kill them,” says Mancinelli. What is confusing is that research today remains mixed. Some studies suggest that replacing saturated fat with polyunsaturated fat (and avoiding unhealthy trans fat) is important for mitigating heart disease risk, while others suggest that total fat and types of fat weren’t associated with cardiovascular problems. Deciding exactly how to eat then becomes confusing. What is helpful, the authors of one study noted, is to remember that food is more than a single nutrient, and it’s the overall quality of the diet that counts. (They do say that high-fat, low-carb diets still need more research to assess their long-term health benefits and risks.)
4. Hone Your Cooking Skills to Make Fresh Fare, as High-Carb Processed Foods Aren’t Okay on Keto
Look at a variety of keto websites and cookbooks for keto-approved recipes you’ll love. Mancinelli recommends finding four to five recipes with foods you know you’ll like. “That way you’re not standing around wondering what to eat, and turn to carbs,” she says.
5. Talk to Your Family About Your Weight Loss Goals on the Diet
Tell them your plan. You may not be able to eat what they’re eating during family mealtimes, so you’ll want to prepare them (and yourself) for what your new habits will look like. Because this diet is often done only short term (three to six months), you can assure them that it’s temporary.