Your Banting Diet Shopping List

William Banting introduced the diet in the 1800s. Since then, it has become so popular that people from more than 172 countries are currently following it. The credit for this diet’s recent popularity is down to the Real Meal Revolution campaign which promotes both the Banting and keto diets as viable healthy lifestyle choices. The diet focuses on leading a life that limits the consumption of carbs and promotes protein as well as healthy fat. But how do you start doing the diet, and what should be on your Banting diet shopping list?

Banting Diet Shopping List - William Banting
William Banting

What Does The Banting Diet Involve?

The purpose of the diet is to keep the body slim and healthy. The diet’s aims are limiting carbs, and eating more healthy fat and protein. Doing this also helps to reduce the risk of developing high blood pressure and hypertension, diabetes, and other chronic illnesses. It is a simple road to rejuvenate your health and stimulate weight loss.

What the diet involves is the consumption of only “real food”: food that is in its natural state and is unprocessed. In order to follow the diet, you will need to do the following:

  • Avoid sugar and artificial sweeteners
  • Cut out burgers, pizzas, fries, and other fast food
  • Eat healthy fat like olive oil, nuts, and avocados
  • Avoid toxic oil like canola and sunflower
  • Decrease your intake of carbs
  • Consume a moderate amount of protein from eggs, fish, and meat
  • Eat more green vegetables like broccoli, cauliflower, and beans

The correct balance of the points mentioned above should provide quick and effective results. So, let’s take a closer look at how the diet works. However, you can skip straight to the Banting diet shopping list if you want.

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Banting Diet Shopping List - food listBanting Diet Food List

The diet should be looked at in the way was as traffic lights. Food is broken down into three list: a green list, an orange list, and a red list. So, let’s take a closer look at these lists:

Green List: Eat As Much as Possible

This list contains all the food that you should eat the most of on the diet. On this list are many healthy fruit and vegetables.

Protein

  • All meat
  • Eggs
  • Seafood

Vegetables

  • All green leafy vegetables
  • Artichokes
  • Broccoli
  • Cabbages
  • Cauliflower
  • Cucumbers
  • Celery
  • Garlic
  • Lettuce
  • Mushrooms
  • Radishes
  • Tomatoes

Drinks

  • Caffeine free herbal drinks
  • Flavored water
  • Sparkling water

banting food shopping list - orange listOrange List: Eat Some of

This list is supposed to help you exercise self-control. It includes foods that promote good health but do not necessarily help in your weight loss journey. It includes nuts and dairy products, and caffeine products like coffee and tea. There are also some fruit and vegetables that fall into this list.

Fruit

  • Apples
  • Bananas
  • Cherries
  • Grapes
  • Oranges
  • Papaya
  • Peaches
  • Pumpkins
  • Mangos

Vegetables

  • Baby corn
  • Beetroot
  • Carrots
  • Corn on the cob
  • Nuts
  • Peas

Dairy

  • Cottage cheese
  • Cream cheese
  • Feta cheese
  • Milk
  • Milk substitutes (coconut, almond, soy etc.)
  • Mozzarella
  • Ricotta

Drinks

  • Coffee
  • Tea

banting diet shopping list - red listRed List: Avoid

You must not eat from this list. This is because food here contains processed food that is full of added sugar, bad fat, and carbs. It contains everything from juice containing preservatives to potato chips/crisps with excessive amounts of oil. Some of the highlighted items of the list are:

  • All energy drinks
  • Artificial sweeteners
  • Granola
  • Condensed milk
  • Confectionery items
  • Crackers
  • Frozen yogurt
  • Jelly/jam
  • Juice
  • Potato chips/crisps
  • Sunflower oil

banting diet shopping list - observationHow Do You Do The Diet?

Week 1: Banting Observation

The first phase involves introspection. The core idea is to “measure” yourself so you can better yourself. You will need to write a journal about yourself and your lifestyle and keep a record of your physical state and your relationship with food. This will help you respond to the changes that you will witness on the diet.

The observation phase helps you decide the kind of food you will opt for and prepare your grocery list.

banting diet shopping list - restorationWeek 2: Banting Restoration

The next phase involves waving goodbye to all the bad food from the red list. A soon as you get rid of all the bad food, you can immediately welcome the good food into your life. Initially, you don’t need to take things too intensively. You are only required to go for a sugar-free, gluten-free, and low carb diet during this phase. So, eating from the orange list is certainly allowed. The purpose is to provide you with a soft start to the diet. This way the body doesn’t get a sudden shock of change.

banting diet shopping list - transformationWeek 3+: Banting Transformation

This phase is an extension of the previous one. This aims at driving through some rigorous changes to what you eat. The priority must be to eat from the Banting green list only. You can resort to the orange list if it gets difficult to follow the diet strictly and you feel like giving up. You shouldn’t eat from the red list at all.

The transformation phase targets unwanted fat. The stored fat in your body should start getting burned up, helping you to get a slimmer body. Apart from providing weight loss, it promotes better health, improves your sleep and your skin, and increases your energy levels. It brings about a mental as well as a physical transformation. Continue with this phase until you reach your ideal weight.

banting diet shopping list - preservationBanting Preservation

Now when you have reached your desired goals, you can ease off a little bit. However, the preservation phase doesn’t mean being eating strictly from the green list. It’s about ensuring what you eat doesn’t make you gain unwanted weight. Gradually, you can shift to some of the food from the orange list. This last step should enable you to stay on the diet for as long as you want without gaining unwanted weight.

Banting Diet Shopping List

The results are going to be tremendous as long as you stick to the diet. Be diligent and be honest to yourself at the beginning, and listen and respond to your body. Like many diets, this diet can be hard work. But, get the grasp of it and it will be smooth sailing with happy and healthy results.

Banting Diet Grocery List

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Green List

Protein

  • All meat
  • Eggs
  • Seafood

Vegetables

  • All green leafy vegetables
  • Artichokes
  • Broccoli
  • Cabbages
  • Cauliflower
  • Cucumbers
  • Celery
  • Garlic
  • Lettuce
  • Mushrooms
  • Radishes
  • Tomatoes

Drinks

    • Caffeine free herbal drinks
    • Flavored water
    • Sparkling water

Orange List

Fruit

  • Apples
  • Bananas
  • Cherries
  • Grapes
  • Oranges
  • Papaya
  • Peaches
  • Pumpkins
  • Mangos

Vegetables

  • Baby corn
  • Beetroot
  • Carrots
  • Corn on the cob
  • Nuts
  • Peas

Dairy

  • Cottage cheese
  • Cream cheese
  • Feta cheese
  • Milk
  • Milk substitutes (coconut, almond, soy etc.)
  • Mozzarella
  • Ricotta

Drinks

  • Coffee
  • Tea

banting diet shopping list - template

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