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Last Updated on 29/10/2020 by blogbuddy

RMR Banting diet Chart
RMR Banting diet Chart

Before i tell you to get your Banting diet first let me clarify that it’s an just form of low carb diets which are nothing new. Everyone now a days following a low carb diet today, emphasizing meats, vegetables, and fruits, and avoiding sugar and starch.

The RMR Banting diet classifies foods as follows:

1. “Green” (eat as much as you want; the compliant foods listed above)

2. “Orange” (eat moderately; there are special rules about these for each phase), “light red” (eat “hardly ever”)

3. “Really Red” (never, ever eat; the non-compliant foods list above is from both “red” lists), and “grey” (it’s complicated).

An Diet with precaution is must

“This diet claims people should avoid eating certain foods, like gluten and canned fruit which is consider very effective now a days. Although some nutrition experts recommend skipping this diet, as the it can lead to nutrient imbalances.”

Diet Manners

Banting Diet is mostly divided into 4 phases.

  1. Observation: Understand “what the food you eat actually does to you.”
  2. Restoration: “Replenish nutrients and gut flora” by eating a medium-carb, sugar- and gluten-free diet.
  3. Transformation: This is the fat-burning stage, using a sugar-free, gluten-free, and low-carb diet.
  4. Preservation: This maintenance phase sticks with the sugar- and gluten-free diet, but adds “variable carb levels depending on the individual.”

What to Eat

  • Herbs, spices and herbal tea
  • Meat, seafood, and eggs
  • Some fermented foods
  • Some dairy products
  • Certain oils
  • Most vegetables

What should be avoided to eat!

  • Any foods containing gluten
  • Gluten-free grains, grain products, and flours
  • Any foods containing added sugar
  • Artificial sweeteners
  • Seed and vegetable oils

When to Eat

While Banting diet prefers eating four slightly smaller than usual meals per day.Tim Noakes who is South African scientist, and an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town, says that you should only eat when you are hungry, and that you should eat mindfully, paying attention to your body’s hunger cues so that you stop when you feel full (not when your plate is empty).

Banting Diet :Benefits and Shortcomings


  • Phased plan allows customization
  • No carb or calorie counting


  • Restrictive
  • Little scientific evidence

You will notice similarities between the Banting diet and other low-carb plans.

Similar Diets

The Banting diet has a lot in common with other low carb plans. The Banting plan (at least as outlined in Real Meal Revolution) is about 5 to 10 percent carbohydrates (depends on the phase and each person’s individual response to carbs), 15 to 20 percent protein, and 70 to 75 percent fats.

Here are some of the similar diets.

  • Keto Diet– Macro nutient range of carbs, protein, and fats on a ketogenic diet are about the same as Banting
  • Paleo Diet– The paleo diet is about 20 percent carbs (so more than Banting), 40 percent fats, and 40 percent protein (again, significantly more than Banting).
  • Sugar Busters Diet-The Sugar Busters diet creators suggest eating about 40 percent carbs (but these should from be high-fiber, low-glycemic foods), 30 percent fats, and 30 percent protein.

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