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    Banting Diet

    Uploaded by

    Dal Makhani
    The document outlines a color-coded list to guide eating: the green list allows unlimited eating, the orange list restricts quantities, and the red list avoids foods. The green list includes animal proteins, dairy, fats, nuts and seeds, vegetables, and some fruits. The orange list restricts quantities of some fruits, nuts, vegetables, and sweeteners. The red list includes grains, baked goods, sugary beverages and foods, seed oils, and artificial sweeteners.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Banting Diet

    Uploaded by

    Dal Makhani
    2K views3 pages
    The document outlines a color-coded list to guide eating: the green list allows unlimited eating, the orange list restricts quantities, and the red list avoids foods. The green list includes animal proteins, dairy, fats, nuts and seeds, vegetables, and some fruits. The orange list restricts quantities of some fruits, nuts, vegetables, and sweeteners. The red list includes grains, baked goods, sugary beverages and foods, seed oils, and artificial sweeteners.

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    Banting diet lists

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    The document outlines a color-coded list to guide eating: the green list allows unlimited eating, the orange list restricts quantities, and the red list avoids foods. The green list includes animal proteins, dairy, fats, nuts and seeds, vegetables, and some fruits. The orange list restricts quantities of some fruits, nuts, vegetables, and sweeteners. The red list includes grains, baked goods, sugary beverages and foods, seed oils, and artificial sweeteners.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2K views3 pages

    Banting Diet

    Uploaded by

    Dal Makhani
    The document outlines a color-coded list to guide eating: the green list allows unlimited eating, the orange list restricts quantities, and the red list avoids foods. The green list includes animal proteins, dairy, fats, nuts and seeds, vegetables, and some fruits. The orange list restricts quantities of some fruits, nuts, vegetables, and sweeteners. The red list includes grains, baked goods, sugary beverages and foods, seed oils, and artificial sweeteners.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    GREEN LIST -- EAT AS MUCH AS YOU WANT

    ORANGE LIST -- RESTRICT TO GIVEN QUANTITIES


    RED LIST -- AVOID

    ANIMAL PROTEIN (unless these have a


    rating, they are all 0g/100g)

    All eggs
    All meats, poultry and game
    All natural and cured meats (pancetta,
    parma ham, coppa etc)
    All natural and cured sausages
    (salami, chorizo etc)
    All offal
    All seafood (except swordfish and
    tilefish - high mercury content)
    Broths

    NUTS AND SEEDS

    Almonds
    Flaxseeds (watch out for pre-ground
    flaxseeds, they go rancid quickly and
    become toxic)
    Macadamia nuts
    Pecan nuts
    Pine nuts
    Pumpkin seeds
    Sunflower seeds
    Walnuts

    SWEETENERS
    DAIRY

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

    VEGETABLES

    FATS

    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

    Erythritol granules
    Stevia powder
    Xylitol granules

    All green leafy vegetables (spinach,


    cabbage, lettuces etc)
    Any other vegetables grown above
    the ground (except butternut)
    Artichoke hearts
    Asparagus
    Aubergines
    Avocados
    Broccoli
    Brussel sprouts
    Cabbage
    Cauliflower
    Celery
    Courgettes
    Leeks
    Mushrooms
    Olives
    Onions
    Peppers
    Pumpkin
    Radishes
    Sauerkraut
    Spring onions
    Tomatoes

    GREEN LIST -- EAT AS MUCH AS YOU WANT


    ORANGE LIST -- RESTRICT TO GIVEN QUANTITIES
    RED LIST -- AVOID

    FRUITS

    Apples 1.5
    Bananas 1 small
    Blackberries 3.5 C
    Blueberries 1.5 C
    Cherries (sweet) 1 C
    Clementines 3
    Figs 3 small
    Gooseberries 1.5 C
    Grapes (green) under 1 C
    Guavas 2
    Kiwi fruits 3
    Litchis 18
    Mangos, sliced, under 1 C
    Nectarines 2
    Oranges 2
    Pawpaw 1
    Peaches 2
    Pears (Bartlett) 1
    Pineapple, sliced, 1 C
    Plums 4
    Pomegranate
    Prickly pears 4
    Quinces 2
    Raspberries 2 C
    Strawberries 25
    Watermelon 2 C

    NUTS

    Cashews, raw, 6 T
    Chestnuts, raw, 1 C

    SWEETENERS

    Honey 1 t

    VEGETABLES

    Butternut 1.5 C
    Carrots 5
    Sweet potato 0.5 C

    KEY
    C = cups per day
    T = tablespoons per day
    t = teaspoons per day
    g = grams per day
    For example: 1.5 apples are all the carbs you
    can have off the orange list for the day (if
    you want to go into ketosis and make sure
    you are under 50g total carbs for the day).

    GREEN LIST -- EAT AS MUCH AS YOU WANT


    ORANGE LIST -- RESTRICT TO GIVEN QUANTITIES
    RED LIST -- AVOID
    BAKED GOODS

    All flours from grains - wheat flour, cornflour, rye


    flour, barley flour, pea flour, rice flour etc
    All forms of bread
    All grains - wheat, oats, barley, rye, amaranth,
    quinoa, teff etc
    Beans (dried)
    Breaded or battered foods
    Brans
    Breakfast cereals, muesli, granola of any kind
    Buckwheat
    Cakes, biscuits, confectionary
    Corn products - popcorn, polenta, corn thins,
    maize
    Couscous
    Crackers, cracker breads
    Millet
    Pastas, noodles
    Rice
    Rice cakes
    Sorghum
    Spelt
    Thickening agents such as gravy powder, maize
    starch or stock cubes

    BEVERAGES

    Beer, cider
    Fizzy drinks (sodas) of any description other than
    carbonated water
    Lite, zero, diet drinks of any description

    DAIRY / DAIRY-RELATED

    Cheese spreads, commercial spreads


    Coffee creamers
    Commercial almond milk
    Condensed milk
    Fat-free anything
    Ice cream
    Puddings
    Reduced-fat cows milk
    Rice milk
    Soy milk

    FATS

    All seed oils (safflower, sunflower, canola,


    grapeseed, cottonseed, corn)
    Chocolate
    Commercial sauces, marinades and salad dressings
    Hydrogenated or partially hydrogenated oils
    including margarine, vegetable oils, vegetable fats

    FRUITS AND VEGETABLES

    Fruit juice of any kind


    Vegetable juices (other than home-made with
    Green list vegetables)

    GENERAL

    All fast food


    All processed food
    Any food with added sugar such as glucose,
    dextrose etc

    MEAT

    All unfermented soya (vegetarian protein)


    Meats cured with excessive sugar
    Vienna sausages, luncheon meats

    STARCHY VEGETABLES

    Beetroots
    Legumes
    Parsnips
    Peanuts
    Peas
    Potatoes (regular)

    SWEETENERS

    Agave anything
    Artificial sweeteners (aspartame, acesulfame
    K, saccharin, sucralose, splenda)
    Cordials
    Dried fruit
    Fructose
    Honey (except for 1 t on orange list)
    Malt
    Sugar
    Sugared or commercially pickled foods with
    sugar
    Sweets
    Syrups of any kind

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