Banting is a low-carbohydrate, high-fat (LCHF) eating plan that severely restricts carbohydrate intake in favor of healthy fats and moderate protein. This method is primarily used for weight loss and the management of various health conditions. Understanding Banting involves exploring its historical origins, specific food rules, the science of how it changes the body’s fuel source, and the phased structure used for adherence.
The Historical Roots and Definition
The diet draws its name from William Banting, who found success with a carbohydrate-restricted eating plan in the mid-19th century. His experience led him to publish a popular pamphlet in 1863 titled, “Letter on Corpulence, Addressed to the Public.” This publication detailed a diet that avoided sugar and starch, becoming one of the earliest widely distributed accounts advocating for carbohydrate restriction. The original Banting diet focused on meat, fish, and greens while excluding starches and sweets. The modern version has been significantly revived and popularized, notably in South Africa, as a rigid, scientifically-backed low-carb, high-fat protocol.
Core Principles: Low-Carb, High-Fat
The modern Banting diet requires a fundamental rebalancing of carbohydrates, protein, and fat. It severely limits daily carbohydrate intake, typically aiming for 5% to 10% of total calories. This restriction is coupled with a substantial increase in fat consumption, accounting for approximately 65% to 80% of daily caloric intake. Protein is kept at a moderate level, usually around 15% to 20% of total calories, to support bodily functions without triggering excessive glucose production. Foods strictly avoided include all forms of sugar, grains, and processed foods containing refined carbohydrates. Instead, the diet encourages non-starchy vegetables, full-fat dairy, meats, eggs, and healthy fats such as avocado, olive oil, and butter. This shift to a fat-powered diet defines Banting.
The Biological Mechanism of Action
The mechanism of Banting works by manipulating the body’s primary energy source through carbohydrate deprivation. When carbohydrate intake is drastically reduced, the body lacks its preferred fuel, glucose. This deficit forces the metabolism to switch into an alternative state, known as ketosis, to meet energy demands. To fuel the body and brain, the liver begins breaking down fat stores and dietary fat into molecules called ketone bodies, a process called ketogenesis. These ketone bodies circulate in the bloodstream and can be used by most tissues, including the brain, as a substitute for glucose. This metabolic shift profoundly affects the hormone insulin, which is normally released in response to carbohydrate consumption. By consuming few carbohydrates, the Banting diet keeps insulin levels low and stable. Keeping insulin low helps unlock stored body fat for energy use, driving weight loss and improving insulin sensitivity. This regulated insulin response and the sustained fat-burning state of ketosis are the primary drivers behind the diet’s effects on weight and metabolic health.
The Banting Roadmap: Understanding the Phases
Modern Banting is often implemented using a phased approach to guide dieters through metabolic change. This approach typically involves four main phases that dictate the level of carbohydrate restriction and the types of food allowed. The initial phase, sometimes called “Restoration,” focuses on eliminating all processed sugars and gluten to prepare the gut and reduce inflammation.
The most restrictive phase, known as “Transformation,” involves the lowest carbohydrate limits to induce and maintain ketosis. This is the period when the most significant weight loss and metabolic changes are expected. Once the desired goal is achieved, the dieter progresses to the “Preservation” phase. This final stage involves the gradual reintroduction of certain foods to determine an individual’s personal carbohydrate tolerance level, allowing for long-term weight maintenance.