So, let me begin by telling you that the Banting diet was predominantly named after William Banting, it is a low-carbohydrate, high-fat diet. The conception of this diet is that when you choose to consume foods in this way, then resulting in an adjustment in your body. So normally the body would burn carbohydrates for energy but when on this diet fat is burned and used for energy.

The Banting Diet has caught the attention of many and all who have been on this journey, ‘the banting way of life’ all will swear by the results achieved from the Banting way of life. These individuals not only experienced drastic weight loss but they felt a lot healthier. One thing we all can be so sure of is that despite the fact it’s called the Banting Diet, but in fact it’s not a diet but a form of lifestyle. I say lifestyle because you are able to enjoy the fat on a juicy piece of steak, and even the butter drizzling on our veggies and this entire fulfillment we receive from the food we have eaten, and still we benefit because we lose huge amounts of fats from our bodies.

This diet comes with a few rules, like the food list, which I think is a clever idea, it’s the colors of the robot and works the same way like a robot, GREEN for Go, these foods can be eaten, ORANGE for Caution, these foods should be eaten in very small amounts and RED for Stop, foods you must stay away from.

So, let take a look at the Banting (Robot) Food list:

The Green Banting Diet Food List

Animal Protein:

  • Bottom of Form
  • Eggs
  • All meats, poultry and game
  • All seafood (except swordfish and tilefish as it is high mercury content)


  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yoghurt
  • Full-cream milk
  • Hard cheeses
  • Soft cheeses


  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese – firm, natural, full-fat, aged cheeses (not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat only (not from seeds oils)
  • Olive oil

Nuts and Seeds:

  • Almonds
  • Macadamia nuts
  • Pecan nuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts


  • Erythritol  granules
  • Stevia powder
  • Xylitol granules


  • All green leafy vegetables
  • Any other vegetables grown above the ground
  • Artichoke hearts
  • Asparagus
  • Aubergines
  • Avocados
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Courgettes
  • Leeks
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Pumpkin
  • Radishes
  • Sauerkraut
  • Spring onions
  • Tomatoes

The Orange Banting Food List


  • Butternut
  • Carrots
  • Sweet potato


  • Apples
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Clementine’s
  • Figs
  • Gooseberries
  • Grapes
  • Guavas
  • Kiwi fruits
  • Litchis
  • Mangos
  • Nectarines
  • Oranges
  • Pawpaw
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranate
  • Prickly pears
  • Quinces
  • Raspberries
  • Strawberries
  • Watermelon


  • Cashews
  • Chestnuts


Honey just 1 tsp and always choose raw, organic honey

Red Banting Diet Food List

Sugars, Baked Goods and Grains:

  • Pasta
  • Grain based fours
  • Bread
  • Grains – wheat, barley, oats, rye, quinoa
  • Breakfast cereals, muesli & brans
  • Couscous
  • All confectionery
  • Honey
  • Fructose
  • Malt
  • Sugar
  • Sweets
  • Syrup
  • Cordials
  • Rice
  • Pasta
  • Potatoes
  • Soya


  • Beer and cider
  • Sodas and fizzy drinks
  • Diet drinks
  • Fruit juice

Fats and Oils:

  • Vegetable oils containing high concentrations of omega 6 fatty acids
  • All seed oils
  • Sauces
  • Hydrogenated oils found in margarine and vegetable oils


  • Grain-fed meat, factory farmed meat
  • All processed meats


  • Avoid fast food
  • All processed food and refined food products
  • Foods with added sugar
  • Sweeteners
  • Fat Free products
  • Puddings, ice cream, coffee creamers
  • Soy milk, rice milk, condensed milk
  • Dried fruit, bananas

High Carb Vegetables:

  • White potatoes
  • Peas
  • Peanuts Beetroots
  • Legumes
  • Parsnips

Take note:

Green vegetables should be your bulk food and it must be combined in every meal. When you eat a variation of green vegetables this will safeguard your body  as these vegetables  gives sufficient nutrients needed to sustain a healthy body.

And yes, animal fat is vital to Banting, as animal fat does not make you fat it just holds a significant part in the Banting Diet. When animal fat is consumed in small amounts this benefits you by making you feel full and actually stops you from over eating. The best results are achieved by those people who are Carbohydrate Intolerant.

Banting is a form of lifestyle it a good way to enjoy good food and also losing that added weight that’s been weighing you down. It takes time and patience to achieve your goal, just remain dedicated an always stay positive.