Banting/LCHF (Tim Noakes Diet)

Facebook Link:
https://m.facebook.com/groups/439080362861314

Website Link:
http://www.bantingsa.co.za

1. 'Yes' List (Green)
http://www.bantingsa.co.za/wnewsdisp.php?id=17657

2. 'With Control' List (Orange)
http://www.bantingsa.co.za/wnewsdisp.php?id=17658

3. 'No' List (Red)
http://www.bantingsa.co.za/wnewsdisp.php?id=17659
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1… Green List
Green Means GO

Its an all-you-can-eat list - you can choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5g/100g.

It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Over eating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat ‘s as you are comfortable with - bearing in mind that Banting is high in fat. Caution: even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.

ANIMAL PROTEIN (unless these have a rating, they are all 0g /I00g)

All eggs

All meats, poultry and game AH 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

DAIRY

Cottage cheese Cream

Cream cheese

Full-cream Greek yoghurt

Full-cream milk

Hard cheeses

Soft cheeses

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 seed oils - see recipe for coconut mayo in "Basics")

Olive oil

FLAVOURINGS AND CONDIMENTS

All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable oils.

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

Erythritol granules

Stevia powder

Xylitol granules

VEGETABLES

All green leafy vegetables (

spinach, cabbage, lettuces etc)

Any other vegetables grown above the ground

Artichoke hearts

Asparagus

Aubergines

Avocados

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Celery

Leek

Mushrooms

Olives

Peppers

Pumpkin

Radishes

Sauerkraut

Spring onions

Tomatoes

…………

2… Orange List
Orange List

Orange means proceed with caution

Made up of ingredients containing between 6g and 25g of carb per 100g (6% - 25%). Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are endeavouring to go into ketosis, this list will assist you to not overshoot the 25-50g/100g limit. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are fresh unless otherwise indicated.

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 ½

Prickly pears 4

Quinces 2

Raspberries 2 C

Strawberries 25

Watermelon 2 C

NUTS

Cashews, raw, 6 T

Chestnuts, raw, 1 C

SWEETENERS

Honey 11

VEGETABLES

Avocados 3

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: Apples 1.5 are all the carbs you can have for the day

…………

3… Red List

Red Means No

The foods to avoid as they will be either toxic (ie. Seed oils soya) or high- carbohydrate foods (ie. potatoes. rice. We strongly suggest you avoid all the items on this list or, at best, eat them very occasionally and restrict the amount when you do. They will do nothing to help you in your attempt to reach your goal.

BAKED GOODS/GRAIN-BASED FOODS

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 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 cow's 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, acusulfame K, saccharin, sucralose, splenda)

Cordials

Dried fruit

Fructose

Honey

Malt

Sugar

Sugared or commercially pickled foods with sugar Sweets

Syrups of any kind