How much should I eat on Banting

Often, people get excited by the idea of eating fat and all the goodies they previously thought were off limits. Soon enough, most realize they are eating fat and the mental game begins… Fear kicks in, and people remember all the things they had been told by the medical sector. Do yourself favor and find a Banting doctor.

According to Tim Noakes, there are two types of people: those who can metabolise carbohydrates effectively and those who can’t. Most obese people can’t and this lifestyle is for them.

You will benefit from this lifestyle if you suffer from one or all symptoms of the metabolic syndrome or insulin resistance, i.e. 

  • Hypertension
  • Overweight or obese
  • High Blood Pressure
  • Type 2 Diabetes
  • Hypercholesterolemia


image by Banting Health

Now that we have covered the most important point, let’s address the how much to eat.

The food proposal is that caloricly speaking, you should eat 70%fat, 25% protein and 5%carbs if you desire to lose weight. 

Some foods are ketogenic and some other food are anti-ketogenic.

Carbohydrates are 100% anti-ketogenic, meaning they completely turn into glucose once digested.

Fats are 90% Ketogenic, meaning 10% of the fat will turn into glucose in the bloodstream once digested.

Proteins are 46% Ketogenic and 58% anti-ketogenic, meaning that 58% of the proteins ingested will turn into glucose in the bloodstream.

It’s therefore important to choose more of the  ketogenic foods which mostly must include fat.

In the beginning, I suggest you focus on the visual approach in order to master the basics. 

Visual approach

  1. On your plate, ensure that 3/4 of the plate consists of green list veggies like cabbage, cauliflower, broccoli, spinach etc.  (70%)
  2. Your protein per meal should be no more than a chicken thigh size. (25%)
  3. You can use a 1-2 tablespoon of fat such as olive/coconut oils,  butter or cream cheese or both
  4. When hungry between meals, melt a tablespoon of coconut oil or have a handful of biltong, eating the fat first. I find that crackling satisfies me quicker.

The above method is where you should start. At least until you understand the Banting science. I have found that keeping to green list and eating as described without worrying keeps you focused on good choices. Please, keep away from the treats and goodies until you reach your goal weight.

A time comes when your body regulates itself, you lose weight for sure, as the carbs are being cut from your diet, and that is essentially what keeps you hungry and looking for more food.

That, together with the fact that you are eating more fats, which keeps you full, are the perfect combination for weight loss.  With time your servings decrease, your palette changes and you can’t eat regularly. At a point, you will hit a plataue. 

It is at this point that Banters should pay attention to the Banting 10 Commandments. If you follow RMR advice and be patient, you will get back on track and lose.

Creative people like Banting Friends and Banting 7 Day Meal Plans however, have figured clever ways to help those who really struggle to keep up with their plateau as well as those who need structure to their Banting. Their approach is based on controlled caloric intake while strictly adhering to the Banting ideology.

Gillian Brendenhann’s testimony states that she, “would eat a 3000 calorie platter of food and still want more, as food controlled me”. It is for this reason she decided she needs structure to her Banting.
Caloric approach

Banting Friends believe that;

  1. your weight is determined by the number of calories you consume and the number of calories your body uses as energy. 
  2. If you consume more calories than you burn, you will gain weight. 
  3. You will lose weight by eating less, by being more active or – preferably – by doing both.
  4. For permanent weight loss, you also need to learn sound eating habits. While fad diets may take the weight off, they don’t teach you how to keep it off. 

They seek to remind us that Banting is a lifestyle and with all lifestyles we are, “learning a way to live, not just a way to diet. And to keep weight off, you must stay motivated. Successful weight control depends upon YOU — not upon any particular product or program.”  

They help you work out what your intake should be and provide great eating plans you can buy at a reasonable fee. I have enjoyed their menus, they are simple and tasty.

For those of you who prefer the DIY route to calorie counting, Rita Fernandes Venter from Banting 7 Day Plan compiled a useful tool to help Banters workout how much food they ought  to consume. 

With the Banting Food Ratio Calculator, you simply insert your weight, height age etc (male or female section) and it will give you an indication of how much fat, protein and carbs you need per day. (ie 7 fat, 3 protein, 2 carbs). 

Other Banters use mobile APPS such as  My Fitness pal, and Fat Secret.

These APPS calculate all foods and advise you on whether you are with ing the required amount.

When figuring your daily caloric intake, keep in mind that 

  • ladies, try not to go below 1200 calories per day.
  • Men, try not to go below 1800 calories per day.

Most people who go below the daily average that their body is supposed to have, will get very hungry and start feeling weak. Also this can slow down the weight loss effect, by slowing down your metabolism.

 Ensure you eat the most of your food in the morning and as little as possible at night. They suggest you drink lots of water (a glass for every 10kgs of weight). I have to admit that I drink only when thirsty.

Whether you opt for the visual or calorie management approach, all Banting Groups suggest you;

Determine what type of physical activity best suits your lifestyle. Try to incorporate some simple calorie-burners into your everyday routine. Although not a criteria for Banting, regular aerobic exercise, such as brisk walking, jogging or swimming, has many benefits such as toning and improving health.

With that out of the way, I conclude that although there are strict guidelines to how you approach Banting, there are many more factors that affect your lifestyle change and we all need to start somewhere and do what works for us, within budget and with joy in our approach. 

There is initially no measuring of foods but as you gain confidence in the Banting science, and as your body changes, you will benefit from learning a new way. Make use of the Facebook Groups, I have learned from great people like Odette van Zyl who took the time to share her learnings. I’m indebted to her and many others who smile at me through their screens.

To Riana, who wanted to know the exact grams to consume on Banting, I hope I have engaged you, there really is no measurement initially, but you can begin to explore the Facebook Groups and use the available tools to help manage your food intake.

Happy Banting!

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