I think you’ll agree, finding a step by step guideline on how to be successful on the Banting Diet can be tough.
Or is it?
Well, I have written a quick Banting Meal plan that can help you lose up to 3kgs in your VERY FIRST WEEK.
But there’s a catch.
Before starting the Banting Meal plan you need to read this quick intro about the Banting Diet to gear you up for success. After all, you need to know how it works before starting.
I can’t emphasize this part enough…
Stay Away from Sugar and Alcohol
If you want to lose weight and reap the benefits of The Banting diet, it is important that you remember to do away with sugar and alcohol. Regulate your body first, and then slowly incorporate foods to see how your body reacts. Remember that you are in control of your body so you can change and try other food options according to how you feel.
And that’s not all,
Know the Side-Effects
Expect to get Low Carb Flu During the First Few Days. Taking note of the side effects of this diet is also important. During the first week or so you will more than likely experience “The Low Carb Flu”.
The Low Carb flue side effects are as follows:
- Carb Cravings
These side effects come from your body getting rid of toxins as well as withdrawals from all those bad foods and sugars your body has gotten used to over the years.
What’s the real story?
The Diet Consist of Low Carb, High Fat and Medium Protein Foods
The rules of the diet are simple and easy to keep up with. All that you need to do is eat food low in carbohydrates, enjoy foods that are high in fats and consume an acceptable amount of protein. The key factor behind this diet is to help your body burn fat for energy as a substitute of burning carbohydrates. The Banting Diet generally comprises of 3 meals and 1 snack.
How can you actually use this?
I have taken the opportunity of creating a healthy, yet scrumptious 7 day Banting diet plan that you can incorporate in your Banting way of life.
All foods were taken from the Banting Diet Green List.
DAY 1 – MONDAY
- 2 fried eggs
- 2 rashers bacon
- 1 pork sausage
- Can of tuna
- Steak with broccoli and leafy vegetables
DAY 2 – TUESDAY
- 2 poached eggs.
- Tomato and onion relish.
- Bacon and tomato sandwich wrapped in lettuce.
- 2 Boiled Eggs
- Fish with spinach
DAY 3 – WEDNESDAY
- 2 eggs
- 3 rashers bacon
- 1 tomato
- Mixed vegetables
- Pumpkin with butter.
- Cauliflower and broccoli.
- Baby marrow with cheese sprinkled on top.
DAY 4 – THURSDAY
- Scrambled eggs fried in butter.
- Mushroom, onion, garlic, yellow pepper and tomato fried in bacon fat.
- Vegetables and cold cut meats.
- Almonds and berries.
- Scrumptious pork with fresh vegetables.
DAY 5 – FRIDAY
Scrambled eggs cooked in butter.
- Tomato, onion and garlic fried in olive oil.
- Steak with Salad.
- Rotisserie chicken
- Greek Salad, fresh lettuce, tomato, cucumber, peppers, feta, olives, balsamic vinegar and olive oil.
DAY 6 – SATURDAY
- 2 fried eggs
- 2 rashers bacon
- 1 pork sausage
- Full cream yoghurt
- Raw Nuts
- Beef with vegetables
DAY 7 – SUNDAY
- Coconut milk smoothie
- Chicken breast
- Greek Salad
- Hake fried in butter and lemon juice
- Soft spinach leaves with butter and garlic
- Auvergne fried in olive oil
Looking for a longer diet plan to follow written by a qualified dietitian especially for women? Make sure you check out our 30 day diet plan that includes OVER 90 Low Carb Recipes with a shopping list.
What If The Banting Diet Doesn’t work? Try Cut Dairy…
If you have difficulties with losing weight on this diet, you should cut down on your dairy consumption or eliminate it completely from your diet. Dairy products are excellent for those who want to follow the Banting Diet, but if you are lactose intolerant it can stop you from losing weight.
To sum up, the best part about Banting is that it is an lifestyle instead of just a “diet”. While being on the Banting diet you are allowed to eat tasty high fat meals which beats eating like a rabbit in my book any day. With a bit of planning and will power, the Banting Diet will give you the weight loss results you are looking for.
What can you eat on the Banting Diet? You can eat foods low in carbohydrates and high in protein and fat such as; eggs, meat, vegetables, dairy etc. See the Banting Green List here to see the full list of foods allowed.
What do you eat for breakfast on Banting? A typical breakfast contains eggs, bacon, mushrooms and tomatoes. You could even have a coconut smoothie. Choose foods from the green list and be as creative as possible.
If i don’t eat pork, what meat can I use instead? The most common option would be chicken, however you can use any meat as a pork alternative such as beef, lamb and fish etc.
How do I start the Banting Diet? The best place to start is by following this simple 7 day meal plan. Once you have completed it you can start being more creative while sticking to the Banting Green List. Remember, this diet is a life-style and should not be seen as a part time thing.