Quick Guide to Banting/LCHF
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Tim Noakes & The Real Meal Revolution
(click for their website) click to view
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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
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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!
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
50-100g Lose Weight Effortlessly
100-150g Maintain Weight
Food Carb Count Tools
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Type in the food (eg. apple) & quantity
to count the carbs & display nutritional facts |
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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.
(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.
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
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.
Your body NEEDS water - drink between 2-3 litres a day.
** BUY FRESH & BUY SMART - READ THE LABELS **
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
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Grains, sugars, starchy vegetables & seed oils
Processed, GMO & fast foods
All soya products (except soya sauce)
Preservatives & thickening agents*
Reduced fat dairy products
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* 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.
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.
