Most of us have heard the term “Banting”; but what is it? Where did it come from, and how and why does it work? Banting or LCHF (Low Carb, High Fat) is not new and a method that has been used for 150+ years.
This way of eating was first done by a morbidly obese undertaker called William Banting. He lost a huge amount of weight and was the “father” of this way of eating now affectionately referred to as “Banting”. Now, modern science backs it up with proof that it works. A number of recent high-quality scientific studies shows that Banting makes it easier both to lose weight and to control your blood sugar. And that’s just the beginning.
There is no weighing your food, no calorie counting, no bizarre “meal replacements,” no pills and no magic weight loss potions. A Banting diet means you cut out or eat less carbohydrates and a higher proportion of fat with a normal portion of protein. Most importantly you drastically minimize or stop your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight.
There are solid scientific reasons why Banting works. When you avoid sugar and starches your blood sugar stabilizes and the level of insulin, the fat storing hormone, drops. This increases your fat burning and makes you feel more satiated.
The basics:
Eat all you like:
• Meat: Any type, with the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.
• Fish and Shellfish: Fatty fish such as salmon, mackerel or herring are great.
• Eggs: Boiled, fried, omelets, etc. Preferably choose organic eggs.
• Natural Fat, High-Fat Sauces: Use butter, cream coconut oil and olive oil.
• Vegetables that Grow Above Ground: Cabbage, cauliflower, broccoli, Brussels sprouts, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes, etc.
• Dairy products: Go for full-fat options like real butter, cream (40% fat), sour cream, double cream Greek yogurt and high-fat cheeses. Avoid flavored, sugary and low-fat products.
• Nuts: Tree nuts, NOT peanuts.
• Berries: In moderation with whipped cream.
Avoid!!!
• Sugar: Avoid sweeteners as well.
• Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on.
• Margarine: It has no health benefits, tastes bad and statistically linked to asthma, allergies and other inflammatory diseases.
• Beer: Liquid bread. Full of rapidly absorbed carbs.
• Fruit: Treat fruit as a natural form of sweets.
Once in a while:
• Alcohol: Dry wine, whisky, brandy, vodka and cocktails without sugar.
• Dark chocolate: Above 70% cocoa, small portion.
Drink every day:
• Water
• Coffee: Try it with full-fat cream
• Tea
Click here for the handy chart below & print
The Theory Behind Banting
Humans evolved over millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate the food available to us in nature. These foods did not include pure starch in the form of bread, pasta, rice or potatoes. We have only eaten these starchy foods for 5 000 – 10 000 years, since the development of agriculture. Just a limited adaptation of our genes takes place in such a relatively short time.
With the Industrial Revolution, 100 – 200 years ago, we got factories that could manufacture large amounts of pure sugar and white flour, rapidly digested pure carbohydrates. We’ve had NO time to genetically adapt to these processed foods.
In the 80s, the fear of fat gripped the Western world. Low-fat products popped up everywhere. But if you eat less fat you need to eat more carbohydrates to feel satiated. And it’s at this time in history that our disastrous epidemics of obesity and diabetes started. The most fat-phobic country in the world, America, was hit the hardest and is now the world’s most obese country.
Today, it’s clear that the fear of real food with natural fat contents has been a big mistake.
What is the problem with sugar and starch?
All digestible carbohydrates are broken down into simple sugars in the intestines. The sugar is then absorbed into the blood, raising the blood glucose levels. This increases the production of the hormone insulin in the pancreas, our fat storing hormone.
In large amounts insulin prevents fat burning and stores surplus nutrients in the fat cells. After a while, this result in a shortage of nutrients in the blood, creating feelings of hunger and cravings for something sweet, at this point people eat again. This starts the process again: A vicious cycle leading to weight gain.
On the other hand, a low intake of carbs gives you lower, more stable blood glucose, and lower amounts of insulin. This increases the release of fat from your fat stores and increases the fat burning. This usually leads to fat loss, especially around the belly in abdominally obese individuals.
Weight loss without hunger:
A Banting diet makes it easier for the body to use its fat reserves, as their release is no longer blocked by high insulin levels. This may be one reason why eating fat gives a longer feeling of satiety than carbohydrates. It’s been shown in a number of studies: When people eat all they want on a low carb diet caloric intake typically drops.
So, no calorie counting or food weighing is necessary. You can forget about the calories and trust your feelings of hunger and satiety. Most people don’t need to count or weigh their food any more than they need to count their breathing. If you don´t believe it, just try for a couple of weeks and see for yourself.
Health as a bonus:
No animals in nature need the assistance of nutritional expertise or calorie charts to eat. And still, as long as they eat the food they are designed to eat they stay at a normal weight and they avoid caries, diabetes and heart disease.
Why would humans be an exception? In scientific studies not only is weight loss achieved on a low carb diet – the blood pressure, blood sugar and cholesterol profiles (HDL, LDL, triglycerides) are also improved. A calm and less bloated stomach and fewer cravings for sweet food are also common experiences.
We’ve really just scratched the surface around Banting or LCHF, but hopefully this gives you some insight into this revolution, and it truly is a health revolution!