Bacon, butter, and eggs- oh my!
Fear fat no more- Against most previous advisement, studies have found that consuming a high fat diet ironically aids in weight loss. This approach is called Banting.
So what is Banting?
Banting is extremely similar to the Keto Diet in the sense that it’s comprised of a low carb, high fat, and moderate protein (LC/HF/MP) ratio. The daily target intake is 5% carbs/60-70% fat/20-30% protein. The overall goal is to limit your carbohydrate intake and to eliminate sugars to decrease the production of glucose. High levels of glucose production within the body spikes insulin levels and prevents optimal fat burning. Consuming more fat and a moderate amount of protein subsides hunger, is satiating, and promotes healthy cholesterol and blood sugar levels, contrary to past and popular belief.
The History of Banting
“The Banting Diet” was first prescribed to William Banting in 1862 as a means for him to lose excess weight. His doctor, William Harvey, had attended seminars that highlighted the recent discovery of glucose production in the liver. Harvey found that by limiting carbohydrate intake while eliminating sugars, one could lower these glucose levels, ultimately burning more fat. William Banting was the first to successfully carry out this diet. He lost the weight, and continued to “bant” as a way of life (Noakes, T, Creed, S.A., Proudfoot, J. 2015. “The Real Meal Revolution”. Great Britain: Robinson). Unfortunately, this diet fell in popularity over the last century, and it was denounced as an effective weight loss method due to the low fat, high carb (LFHC) trend set forth by the U.S. Senate in 1977. It was not until seven years ago that Professor Tim Noakes of South Africa turned to this unconventional approach in order to control his insulin levels and reclaim his health.
Professor Tim Noakes
Professor Tim Noakes is not your typical scientist. He has a doctorate in exercise science, has participated in over 70 marathons and ultra-marathons, and he has published over 750 scientific writings. He has been cited over 16,000 times by his colleagues, and he has revolutionized the nutrition world in terms of how we perceive fat. Noakes was diagnosed with Type II Diabetes after living a very active life and eating what he thought was a healthy diet.
After diligent research, he found that his high carb, low fat (HCLF) meal plan was the root of his consistent prognosis. He began to bant, and soon after, Professor Noakes regulated his blood sugar levels, improved his insulin resistance, and regained his strength and energy. He wanted to share his success and findings with the world; hence, in 2015 he published South Africa’s best selling book in collaboration with Nutritionist Sally-Ann Creed and Chef Jonno Proudfoot. “The Real Meal Revolution” set fire to the mirrored version of the high carb, low fat (HCLF) diet, initiating the latest health revolution.
Did You Know That Our Body Only Needs Proteins and Fats To Survive?
2 out of 3 for Macros
By definition, a macronutrient is a substance that is required by the body in large amounts. Macronutrients for humans are commonly measured in carbohydrates, proteins, and fats. However, recent studies have shown that carbohydrates are not essential for survival and optimum health. Carbohydrates primary role is to provide energy. The term carbo-loading is very familiar and recognizable among athletes because there is the misconception that one can store carbs as a means of fuel to burn later. If carbs are not immediately burned for energy, they are stored in the body as fat or glycogen. Fat and protein do not just function as building blocks to maintain homeostasis within the body. They may also be tapped into as a source of sustainable energy, dismissing the need for carbohydrates.
How can I lose fat if I’m eating more of it?
Good question- fat has received a bad rap in the last few decades. One would assume that the more fat we ingest, the fatter we become. This is not necessarily true. For one, fat is extremely filling. We can only eat fat in smaller amounts before over indulging and feeling ill. Secondly, fat is insulin neutral. It does not convert into glucose sugars or immediately store as fat in the body. Increasing your fat and protein intake will allow you to lessen your carbohydrate consumption. If you lower your carb intake to less than 50g per day, your body goes into a state of ketosis (aka fat burning). Your body begins to burn stored fat in ketosis as opposed to using energy from sugar and carbs.
Is it safe for everyone to Bant?
Banting is recommended for those trying to lose weight; however, anyone looking to lower their cholesterol, insulin levels, and maintain their health may bant as well. “Perhaps the biggest issue people face in trying to follow the healthiest possible eating plan is identifying what that plan is.” Everyone processes food differently, but we are all composed of the same material.
What can I eat if I start Banting?
A great way to start the day is with a hearty breakfast. While banting, it is best to avoid carbs during your first meal to prevent a spike in blood sugar, an afternoon crash, or tempting food cravings later in the day. A few good breakfast options include: avocado, bacon, whole fat greek yogurt, eggs, and lox.
The great news is that you don’t have to calorie count on this diet! Simply eat until your stomach is full and happy.
Eliminating or restricting carbs from breakfast while consuming a higher percentage of fat and protein will keep you fuller, longer.
Beyond breakfast, your options are a lot more abundant than you think. You are allowed to eat animal protein, dairy, most fats, nuts and seeds, and of course, vegetables. In “The Real Meal Revolution”, suggested easy meals and snacks include: roasted chicken, boiled eggs, vegetables, jerky, nuts and seeds, fresh berries, and other healthy low carb foods.
High fat foods have obviously been the main focus and discussion of this diet, so what are you waiting for? Let’s get banting!