A3Recipes.com
contact
  • Recipes
    • Breakfasts
    • Lunches/Light Meals
    • Starters
    • Mains
    • Desserts
    • Vegetable Sides
    • Salads & Cold Sides
    • Breads
    • Biscuits & Cakes
    • Banting/LCHF Carb Substitutes
  • Accompaniments
    • Salad Dressings
    • Sauces
    • Chutneys & Marinades
  • Menus
  • Guides
    • A3Recipe Guide
    • Quick Guide to Banting/LCHF
    • Chilli Hotness
    • Cooking Fats & Oils
    • Meat Doneness
    • Grow your own Herbs
    • Your Kitchen >
      • Stocking your Pantry
      • Stocking your Fridge
      • Stocking your Freezer
      • Stocking Fresh Produce
      • Local SA Products
  • eBook
  • Blog

Quick Guide to Banting/LCHF

Tim Noakes & The Real Meal Revolution
(click for their website)
click to view
Banting/LCHF
BANTING is a method of dieting for obesity (& specifically diabetes) by avoiding sugar & carbohydrates.
LCHF (Low Carb, High Fat) means eating less carbohydrates and a higher proportion of fat while minimizing the intake of sugar & starches.
The main difference between LCHF and Banting is that LCHF has evolved (Noakes/Atkins) from Banting based on scientific studies, and that LCHF is not only about which foods you are not eating but also about which foods you are eating.

Dr Atkins (New) Diet Revolution
(click for their website)
click to view

What to buy/eat on LCHF

** EAT TO SATISFY HUNGER **
Remember... MODERATION is the key to healthy eating
Let your body tell you what & how much to eat
Eat only when you are hungry
Eat until you are satisfied - then stop
Don't eat if you don't feel like it - occasionally skipping a meal is not life-threatening!
... and there's no harm in the occasional indulgence!
** COUNT THE CARBS **
Daily Carb Intake (grams per day)
              20-50g  Lose Weight Fast (stimulates ketosis)
50-100g  Lose Weight Effortlessly        
 100-150g  Maintain Weight                          
Food Carb Count Tools
Type in the food (eg. apple) & quantity
to count the carbs & display nutritional facts
Download the Quick Banting/LCHF Guide &
Stocking Suggestion List colour-coded to LCHF
Quick Guide to Banting/LCHF
Click to Download
Replace those Carbs!
Quick Guide to Banting/LCHF-Replace those Carbs!
Have a look at substitute suggestions
** USE ONLY GOOD FATS & OILS **
LCHF recommends that 60% of one’s calorie intake should be fat sourced from saturated fats
(animal protein, dairy, nuts, seeds, avocados, olives & good fats/oils.
When possible, buy & use organic, unrefined, cold-processed oils.  Avoid margarine.

For Salads & Low Temperature Cooking
Use extra virgin olive oil & unrefined avocado oil in salads or to add to cooked foods.
For Mid-Temperature Cooking
Use unrefined coconut oil, virgin/light olive oil & butter for light frying, sautéing or baking.
For High Temperature Cooking
Use oils with a high smoke point (204ºC+) such as refined coconut oil & virgin/light olive oil for deep-frying, searing meats or frying in a wok.
All about Cooking Fats & Oils
Be informed - read all about Cooking Fats & Oils
** EXCLUDE SUGAR **
Do NOT consume any sugar.  Replace sugar with either stevia or xylitol.
Converting quantities will depend on the particular make used but generally use:
1 unit of sugar = 2/3 unit of xylitol = 1/10 unit stevia

** EXERCISE & DRINK PLENTY OF WATER **
Exercise uses calories (loses weight) & tones your body - it’s good & necessary!
Your body NEEDS water - drink between 2-3 litres a day.
** BUY FRESH & BUY SMART - READ THE LABELS **
Quick Quide to Banting/LCHF-Permitted!
Animal Protein (meat, poultry, eggs, fish)
Saturated animal fats & coconut/olive oils
Dairy & most cheese (high fat)
Most nuts & seeds
Fresh vegetables (grown above ground) & berries
Quick Quide to Banting/LCHF-Not Permitted!
Grains, sugars, starchy vegetables & seed oils
Processed, GMO & fast foods
All soya products (except soya sauce)
Preservatives & thickening agents*
Reduced fat dairy products
* Using a small amount of thickening agent may not make much of a difference to the overall carb count of each serving.
  For example, 1 Tbsp flour (6g carbs) used to thicken 1 cup of gravy adds less than 2g carbs to each serving.
  Alternate LCHF thickening agents include agar-agar, arrowroot, guar gum, okra, psyllium husks and xanthan gum.
  Instead of using commercial high-carb soup powders for thickening, rather use these Dried Soup Mixes.
​​​Salad Dressings   |   Sauces   |   ​Chutneys & Marinades
Breakfasts   |  Lunches/Light Meals   |  Starters   |  Mains   |  Desserts   |  Vegetable Sides   |  Salads & Cold Sides   |  Breads   |   Biscuits & Cakes
Banting/LCHF Carb Substitutes

A3Recipes Guide 
|  Quick Guide to Banting/LCHF  |  Chilli Hotness  |  Cooking Fats & Oils  |  Meat Doneness  |  Grow your own Herbs

Picture
download the latest version
of Adobe Reader software
(to download & print recipes)

Print this Page
Copyright © A3Recipes 2021
All Rights Reserved

Picture