Garfield had it right when he said "Diet is just die with a T at the end". The term is synonymous with starvation and deprivation, But what if i told you, that you could lose kilograms and centimetres by eating delicious food?
What is Banting really, and what sets it apart from the rest?
Banting refers to a diet high in good quality saturated fats and containing no more than 50g of net carbohydrates per day.
The 5 golden rules of Banting:
● No sugar
● No wheat
● No seed oils
● Fats are your friends
● Eat real food
The 5 perks of Banting:
● Easy to do
● Includes moderate protein
● Cost-effective
● Sustainable
● Delicious and here to stay
It may take a little convincing, but I think the
science speaks for itself.
LCHF or Low-carb High Fat is a way of eating that has been catching a great deal of prominence in the media and trending in health for a while now. But after all the excitement has come to rest, will it stand the test of time?
The end to this excitement seems far off to be quite honest, the rumblings in the media – whether good or bad – just keeps the ball rolling. Now I am not claiming that Banting is the cure of every ill, but it does seem that this way of eating is here to stay.
LCHF is simply eating whole foods that are low in carbohydrates, eating a moderate amount of protein and eating enough healthy fats to curb hunger.Whether you are an absolute carnivore or enjoy chomping on your greens, Banting may be adapted to every individual's needs and for every ethical system, religious affiliation and palate. Don't eat meat on certain days or at all? No problem! Keeping things Kosher or holding fast to Halaal? Banting is completely flexible.
In the long run Banting is far cheaper if you know how to shop and what to look out for.As a Banter you are spoilt for choice – there are hundreds of recipes that not only caters to to the fussiest eater, but are far more delicious than their high carb alternative.
Losing weight and improving general health can actually be delicious!
Banting in it's current form is the brainchild of prof
Tim Noakes, South African author, university lecturer of sport science, general practitioner and comrades marathon runner.
So why the term "Banting"? Well, its namesake
William Banting was a British undertaker desperate to lose weight. His doctor, William Harvey, recommended he eat more fat and drop his carbs. Banting experienced such an astonishing weight loss he wrote an open letter to the public "
Letter on Corpulence". It became more popular as people started losing weight and the term Banting, or to Bant became popular. Though Banting as we know it today is very much adapted, and may rightfully called Eisbein, Banting is catchy – certainly more catchy than LCHF!
William banting
Why the low-carb and sugar free stance?
Some scientists believe that our ancestors have started eating grains and sugars only a relatively short period of time ago and so it is believed that the human body, due to not having adapted to being able to effectively metabolize these foods, causes a metabolic disorder and ultimately insulin resistance and by extension inflammation and insulin resistant related diseases.
So what about the "balanced diet" or the "Food pyramid"?
The dietary pyramid by Ancel Keys was a sham. The vilification of fat unfounded. The fear of fat has eclipsed the fact that sugar and grains are inflammatory and in the arteries brain, liver, digestive tract, joint and lead to diseases that have been called "incurable". Contrary to popular belief, many find relief after turning LCHF and in particular the Banting variation.
What should your plate REALLY look like?
This is ultimately up to the individual, but there are certain guidelines that give fantastic results it is a balance between the right nutrition and curbing hunger, while remaining in fat burning mode.
The guidelines are simple - 70-75% fat, 20-25% protein and 5-10% carbs.
This comes to about:
● 25g of carbohydrates to lose weight or 50g of carbohydrates to maintain weight
● 1g/kg of of your weight net protein
● Enough fat to keep you feeling full
So where does Insulin resistance come in?
Simply put the more carbohydrates or sugar you eat , the more insulin you need to use. The more insulin you need, the more fat is stored. The worst part of this is that this process drives hunger and you eat even more. This downward spiral may cause you to become fat, pre-diabetic and in some cases obese. The reverse also rings true: Less carbohydrates mean lower insulin levels and that you will lose excess fat.
The easiest way to increase your insulin levels is to eat more carbohydrates, while the easiest way to lower insulin levels is simply to eat fewer carbohydrates.
It makes sense then to limit carbohydrate, not so? But in a culture where we have been told that a certain amount of carbohydrates is required to be fit and healthy, but what is being called "required" is much greater than necessary.
The Real Meal Team has found that the best possible results come when the average person sticks to a limit of 50g of carbs daily to maintain their weight and 25g and under to promote weight-loss. This puts the body into the state of ketosis, which is where the "magic" begins.
Check out this video for a simple, easy to understand explanation about the relationship of fat cells, insulin and sugar.
Find out more about Jonathan Lee Ching, local Banting Coach
