The Banting diet — also known as LCHF (Low Carb High Fat) — is one of South Africa's most popular approaches to weight loss. Popularised locally by Professor Tim Noakes and the Real Meal Revolution, Banting cuts carbohydrates dramatically while increasing healthy fats, forcing the body to burn fat for fuel instead of sugar.
Medical Disclaimer: Before starting any new diet, especially one that significantly changes your macronutrient intake, consult your doctor or a registered dietitian.
What is the Banting Diet?
Banting is a low-carbohydrate, high-fat (LCHF) eating plan. The principle is simple: drastically reduce carbohydrates (bread, rice, sugar, pasta) and replace them with healthy fats (avocado, butter, olive oil, fatty meat) and protein. This puts your body into a state called ketosis, where it burns fat for energy instead of glucose.
- Carbohydrates: Under 25g net carbs per day
- Protein: Moderate — roughly 1.2–1.7g per kg of body weight
- Fat: High — becomes your primary energy source
Banting Green List: Foods You CAN Eat Freely
These foods are the foundation of the Banting lifestyle:
- Meat: Beef, lamb, pork, chicken, boerewors (check sugar content), biltong (no sugar)
- Fish & Seafood: Snoek, hake, salmon, sardines, tuna, prawns
- Eggs: All types — scrambled, fried, poached, boiled
- Dairy: Full-cream cheese, butter, cream, full-fat yoghurt (unsweetened)
- Vegetables: Spinach, broccoli, cauliflower, cabbage, mushrooms, courgette, baby marrows
- Fats & Oils: Avocado, coconut oil, olive oil, lard, ghee
- Nuts: Macadamia nuts, pecan nuts, walnuts (in moderation)
Banting Red List: Foods to AVOID
These foods spike blood sugar and will kick you out of fat-burning mode:
- All bread, rolls, wraps and rotis
- Rice, pasta, mielie pap, couscous
- Sugar in all forms — including honey, syrup, jams
- All fruit juices and cold drinks
- Potatoes, sweet potatoes, butternut (orange vegetables)
- Most fruit (especially tropical fruits like mango, banana, pineapple)
- All sweets, chocolate, biscuits, cakes
- Beer and cider
- Vegetable oils (sunflower, canola, soy)
7-Day Banting Meal Plan for South Africans
Day 1
- Breakfast: 3 scrambled eggs in butter with bacon and spinach
- Lunch: Grilled chicken thighs with a green salad and avocado, olive oil dressing
- Dinner: Pan-fried snoek with roasted broccoli and cauliflower mash
- Snack: Biltong (no sugar) or a handful of macadamia nuts
Day 2
- Breakfast: Full-fat plain yoghurt with chia seeds and a few blueberries
- Lunch: Leftover chicken with cream cheese and cucumber wraps in lettuce
- Dinner: Beef mince stir-fry with courgettes, mushrooms, and butter
- Snack: Hard-boiled eggs or mature cheddar
Day 3
- Breakfast: Bacon and egg cups baked in a muffin tin
- Lunch: Tuna salad with full-fat mayo, capers, and mixed greens
- Dinner: Lamb chops with garlic butter and a crispy kale salad
- Snack: Cream cheese on celery sticks
Day 4–7
Continue rotating the above meals, always keeping carbs under 25g per day. Vary your protein sources (pork belly, ostrich mince, pilchards) and always add healthy fats at each meal.
Banting Tips for South Africans
- Braai-friendly: A braai is perfectly Banting — just skip the rolls and pap. Boerewors, chops and chicken are all on the green list (check for added sugar in boerewors).
- Rooibos tea: Fully Banting compliant. Drink it with full-cream milk or black.
- Biltong: A perfect Banting snack — but buy plain, unseasoned biltong to avoid sugar-cured varieties.
- Dining out: Ask for no chips/rice and extra salad instead. Most restaurants will accommodate you.
- Keto flu: In the first week, you may feel tired, headachy, or irritable. This is normal — your body is adapting. Drink lots of water and add extra salt.
How Much Weight Can You Lose on Banting?
Results vary significantly between individuals, but many South Africans report:
- Week 1–2: 2–4kg (mostly water weight)
- Month 1: 4–8kg total
- Months 2–6: 0.5–1kg per week of true fat loss
Consistency is key. Banting is not a short-term diet — it's a lifestyle change.
Is Banting Safe?
For most healthy adults, Banting is safe and well-tolerated. However, it may not be suitable for:
- People with kidney disease
- Type 1 diabetics (without close medical supervision)
- Pregnant or breastfeeding women (without medical advice)
- People with a history of eating disorders
Conclusion
The Banting diet is a proven, sustainable approach to weight loss that suits the South African lifestyle well. With braais, biltong, and boerewors all on the menu, it's one of the most enjoyable ways to lose weight. Stick to the green list, avoid the red list, and consult your doctor if you have any underlying health conditions. Ready to start? Try the 7-day meal plan above and see how you feel after the first week!
Related articles: Ozempic for Weight Loss | All Diet Plans | Intermittent Fasting Guide | Nutrition Guide