Banting FAQ



Absolutely, when it comes to weight loss, our clients typically experience significant results, with some losing up to 4kg a week, depending on factors such as the amount of weight to lose, their level of strictness, and their individual biology, which can affect how they respond to the diet.

Real Food is at the heart of our mission here at Real Meal Revolution. While Banting is indeed a powerful tool for weight loss and reversing chronic diseases, it’s just one pillar of our holistic approach to transforming lives through food.

When you embark on a journey with us, you’re not just embarking on a diet; you’re embracing a lifestyle centered around nourishing your body with wholesome, real foods. Our Banting recipes and keto meal plans offer delicious options that support your goals of weight loss and overall health. From Banting desserts to keto-friendly snacks, our wide range of Banting meal ideas and keto cooking tips ensure you’ll never run out of delicious options.

But beyond Banting and keto, our vision encompasses a broader commitment to empowering individuals to take control of their health and well-being through the transformative power of real food. Whether you’re looking to lose weight, manage chronic conditions, or simply thrive in your day-to-day life, our programs and resources are here to support you every step of the way.

So, if you’re ready to embark on a journey of health and vitality, fueled by the delicious, nourishing bounty of real food, we invite you to join us. Let’s revolutionize your health—one mouthwatering meal at a time!

Check out our programs to see how you can transform your weight and your health. 

The Banting and Keto diet, championed by Real Meal Revolution, is beneficial for a wide range of individuals seeking to improve their health and well-being. You can jump straight to check out our programs here, or keep reading for more context. Here’s who would benefit from adopting the Banting and Keto lifestyle:

Individuals Looking to Lose Weight: Banting and Keto diets are renowned for their effectiveness in promoting weight loss, making them ideal for those aiming to shed excess pounds and achieve a healthier body composition.

People with Metabolic Conditions: Those with metabolic conditions such as obesity, insulin resistance, type 2 diabetes, and metabolic syndrome can benefit greatly from the Banting and Keto approach, as it helps regulate blood sugar levels and improve metabolic health.

Individuals Seeking Better Blood Sugar Control: Banting and Keto diets emphasize low-carb, high-fat foods, which can stabilize blood sugar levels and reduce insulin resistance, making them suitable for individuals looking to manage diabetes or prevent blood sugar spikes.

People Wanting to Increase Energy Levels: By shifting the body’s primary fuel source from carbohydrates to fats, Banting and Keto diets provide a steady and sustainable source of energy, helping individuals maintain higher energy levels throughout the day.

Those Looking to Improve Mental Clarity and Focus: The Banting and Keto diet has been associated with improved cognitive function, mental clarity, and focus, making it appealing to individuals seeking enhanced brain performance and productivity.

Individuals Wanting to Reduce Inflammation: Banting and Keto diets have anti-inflammatory properties, which can benefit individuals suffering from chronic inflammation-related conditions such as arthritis, autoimmune disorders, and digestive issues.

People Interested in Longevity and Anti-Aging Benefits: Some research suggests that Banting and Keto diets may have potential anti-aging effects and promote longevity by supporting cellular health and reducing oxidative stress.

Athletes and Fitness Enthusiasts: Banting and Keto diets can be adapted to support athletic performance and muscle growth while aiding in fat loss and improving body composition. Many athletes and fitness enthusiasts have successfully incorporated these dietary approaches into their training regimens.

Individuals Seeking Overall Health Improvement: Beyond weight loss, the Banting and Keto lifestyle promotes overall health and well-being by emphasizing whole, nutrient-dense foods and minimizing processed and refined carbohydrates.

Anyone Wanting to Embrace a Sustainable, Real Food Lifestyle: The Banting and Keto lifestyle encourages the consumption of real, whole foods, prioritizing quality over quantity and supporting sustainable eating habits for long-term health and vitality.

In essence, the Banting and Keto diet can benefit anyone looking to improve their health, optimize their nutrition, and transform their lifestyle through the power of real, nourishing foods. Whether your goal is weight loss, better metabolic health, increased energy, or overall well-being, the Banting and Keto lifestyle offers a versatile and effective approach to achieving your health goals.

Check out our programs to see how you can transform your weight and your health. 

According to the latest scientific understanding, certain individuals may not be suitable candidates for adopting the Keto and Banting lifestyle. Remember that there is no one on earth who will not benefit from eating whole foods. Some people, however, will need to consult a doctor before reducing carbohydrates to ketogenic levels. Here are some considerations:

When following a Keto or Banting lifestyle, it’s important to stay hydrated while choosing beverages that align with the principles of these dietary approaches. Here are some of the best options for drinks:

Water: Water is the best choice for hydration on Keto and Banting diets and ALL OTHER DIETS. It’s essential for overall health and helps maintain proper bodily functions. Drink plain water throughout the day to stay hydrated.

Herbal Tea: Herbal teas, such as peppermint, chamomile, or rooibos tea, are excellent options for Keto and Banting followers. They are naturally free of calories and carbohydrates, making them suitable for these dietary approaches.

Coffee: Coffee, when consumed in moderation and without added sugars or high-carb creamers, can be enjoyed on Keto and Banting diets. Opt for black coffee or add a splash of unsweetened almond milk or heavy cream for a creamy texture.

Decaffeinated Coffee: Decaffeinated coffee is another good option for those who prefer to limit their caffeine intake. Enjoy it black or with a splash of unsweetened almond milk or heavy cream.

Green Tea: Green tea is rich in antioxidants and offers various health benefits. It’s low in calories and carbohydrates, making it a suitable choice for Keto and Banting followers.

Sparkling Water: Sparkling water or carbonated water without added sugars or artificial sweeteners can be a refreshing alternative to plain water. Look for unsweetened varieties and enjoy them plain or with a twist of lemon or lime.

Bone Broth: Bone broth is a nutritious beverage that provides essential nutrients and electrolytes. It’s rich in collagen, protein, and minerals, making it a valuable addition to the Keto and Banting diets.

Coconut Water: Coconut water is a natural source of electrolytes and may be enjoyed in moderation on Keto and Banting diets. However, be mindful of the carbohydrate content and choose unsweetened varieties without added sugars.

Almond Milk: Unsweetened almond milk is a low-carb alternative to dairy milk and can be used in various Keto and Banting recipes. It’s creamy and flavorful, making it a popular choice for smoothies, shakes, and hot beverages.

Electrolyte Drinks: For those following Keto or Banting diets, homemade or no-sugar electrolyte drinks can help replenish electrolytes lost through urine and sweat. For a homemade option, mix water with a pinch of salt, a squeeze of lemon or lime juice, and a dash of magnesium powder for a refreshing and hydrating beverage.

Remember to read labels carefully and avoid beverages with added sugars, artificial sweeteners, or high carbohydrate content, as they may not align with the principles of Keto and Banting diets. Additionally, moderation is key, so be mindful of portion sizes and consume beverages in accordance with your dietary goals and preferences.

Check out our programs to see how you can transform your weight and your health. 

Insulin resistance is a metabolic condition characterized by the body’s diminished response to the hormone insulin. While often linked with type 2 diabetes, gestational diabetes, prediabetes, and obesity, it’s essential to note that individuals can experience insulin resistance even without being overweight.

How Insulin Resistance Works:

Insulin plays a crucial role in regulating blood sugar levels by facilitating the uptake of glucose into cells for energy. However, in insulin-resistant individuals, cells fail to respond effectively to insulin’s signals. Consequently, the body produces more insulin to compensate, leading to elevated levels of insulin in the bloodstream, a condition known as hyperinsulinemia.

Symptoms of Insulin Resistance:

Insulin resistance manifests through various symptoms, including weight gain, intense sugar cravings, persistent hunger, difficulty concentrating, lack of focus, anxiety, fatigue, and inflammation. Among these, weight gain, fatigue, and inflammation are particularly noteworthy.

  1. Weight Gain: Insulin resistance disrupts the normal balance of blood sugar regulation, leading to increased storage of excess glucose as fat. This perpetual cycle of insulin resistance contributes significantly to weight gain, as any elevation in blood sugar levels results in fat storage.
  2. Fatigue: With impaired glucose utilization and increased fat storage, individuals with insulin resistance often experience fatigue and lethargy. The body struggles to access its primary fuel sources efficiently, leading to feelings of tiredness and reduced energy levels.
  3. Inflammation: While insulin plays a crucial role in glucose metabolism, prolonged elevation of insulin levels can promote chronic inflammation. This persistent inflammation, exacerbated by insulin resistance, is associated with numerous chronic diseases and health conditions.

Who Would Benefit from Knowing About Insulin Resistance?

Understanding insulin resistance is crucial for anyone seeking to improve their metabolic health, manage weight effectively, and reduce the risk of developing chronic diseases. Individuals following Banting recipes or Keto meal plans, aimed at optimizing metabolic function and promoting weight loss, may find it particularly relevant.

How Banting and Keto Diets Address Insulin Resistance:

Banting and Keto diets focus on reducing carbohydrate intake and promoting fat utilization as the primary energy source. By minimizing blood sugar spikes and insulin secretion, these dietary approaches help mitigate insulin resistance and its associated symptoms. Incorporating Banting-friendly meals and Keto diet recipes can support individuals in managing insulin levels and promoting metabolic health.

In summary, recognizing the role of insulin resistance in metabolic dysfunction is essential for addressing various health concerns, including weight management, fatigue, and inflammation. By adopting strategies such as Banting and Keto diets, individuals can take proactive steps towards improving insulin sensitivity, optimizing metabolic function, and enhancing overall well-being.

Check out our programs to see how you can transform your weight and your health. 

What is Banting?

Banting, a term that has sparked a health revolution worldwide, refers to a lifestyle and dietary approach rooted in the principles of real, wholesome food and low-carbohydrate, high-fat (LCHF) eating. This transformative movement was propelled into the mainstream by the groundbreaking book, The Real Meal Revolution, authored by renowned Sports Scientist, Prof Tim Noakes, Sally Ann Creed, David Grier and Jonno Proudfoot. A better-known word for Banting is Keto or ‘The Keto Diet’. Jonno Proudfoot, founder of the company, is often quoted saying, ‘The only difference between Banting and Keto is the spelling’. 

The Real Meal Revolution exploded onto the scene in 2013, captivating audiences with its innovative approach to nutrition and wellness. Inspired by the timeless wisdom of Banting, a diet originally prescribed by William Harvey for his patient, William Banting, in the late 1800s, our book reignited interest in this historical dietary regimen.

William Banting’s remarkable success with the Banting diet led him to publish his experiences in a book titled The Letter on Corpulence, which became a sensation. Until the late 1940s, the Banting diet was celebrated as one of the most effective methods for weight loss, earning itself a coveted place in the Oxford English Dictionary.

The Essence of Banting:

At its core, Banting encourages individuals to embrace whole, unprocessed foods while minimizing sugar and refined carbohydrates. By prioritizing nutrient-dense foods such as meats, fish, eggs, vegetables, nuts, seeds, and healthy fats, Banting empowers individuals to reclaim control of their health and vitality.

The Real Meal Revolution authors, and later the team at the Real Meal revolution company, laid out rules of a low carb high fat diet similar to the one Harvey and Banting tried out way back when. Only this time it came with clearer guidelines, delicious recipes and a few tweaks. Although the new version varies significantly in some areas, the Real Meal Revolution still call it Banting to honour the forefather of the movement.

Real Meal Revolution now brings you something even better. Banting 2.0 marks the culmination of three years of data analysis from over 120,000 online users and thousands of success stories, combined with the latest nutritional science and behavioural research. The result: a cutting edge four-phased approach that isn’t just about being thin; it’s about being healthy, happy and Awesome!

Find out how to start Banting and Keto with Real Meal Revolution here. 

As you transition into this new phase of wellness, it’s essential to maintain the principles that have brought you success while also enjoying a varied and satisfying diet. Here’s a guide to navigating your food choices post-achievement:

  1. Embrace Whole, Nutrient-Dense Foods:

Continue prioritizing whole, unprocessed foods that align with the Banting and Keto lifestyle. Focus on incorporating plenty of:

Fresh Vegetables: Opt for a colorful array of vegetables to ensure a diverse range of nutrients.

Quality Proteins: Choose lean meats, poultry, fish, eggs, and plant-based protein sources to support muscle maintenance and repair.

Healthy Fats: Include sources of healthy fats such as avocado, olive oil, nuts, seeds, and fatty fish to promote satiety and overall well-being.

  1. Practice Mindful Eating:

Maintain awareness of hunger cues and satiety levels to prevent overeating. Focus on eating slowly, savoring each bite, and listening to your body’s signals of hunger and fullness.

  1. Experiment with New Recipes:

Explore a wide variety of Banting recipes and Keto meal plans to keep your meals exciting and satisfying. From hearty mains to indulgent desserts, there’s no shortage of delicious options to suit your tastes and preferences.

  1. Incorporate Balanced Meals:

Strive for balanced meals that include a combination of protein, healthy fats, and fiber-rich carbohydrates. This approach helps stabilize blood sugar levels, promote sustained energy, and support overall health.

  1. Monitor Your Progress:

Stay vigilant about monitoring your progress and adjusting your dietary choices as needed. Regularly assess your weight, blood sugar levels, and overall well-being to ensure you’re maintaining your health goals long-term.

  1. Indulge Mindfully:

While occasional indulgences are part of a balanced lifestyle, approach them mindfully and in moderation. Choose Banting-friendly desserts and Keto snacks that satisfy your cravings without derailing your progress.

  1. Stay Active and Hydrated:

Incorporate regular physical activity into your routine to support weight maintenance and overall health. Additionally, prioritize hydration by drinking plenty of water throughout the day to support optimal hydration and overall well-being.

  1. Seek Support and Guidance:

Continue to seek support and guidance from resources such as Banting success stories, Keto cooking tips, and Banting challenges to stay motivated and inspired on your journey.

Remember, the Banting and Keto lifestyle is not just a diet—it’s a sustainable way of eating that promotes long-term health and vitality. By nourishing your body with wholesome foods and embracing a balanced approach to eating, you can enjoy lasting success and well-being.

For more information on lasting change, check out the programs available. 

Please download the latest Banting Food Lists. These lists include the guidelines of Banting 2.0 laid out by the Real Meal Revolution team.

Check out our programs to see how you can transform your weight and your health. 

If you are struggling to lose weight on Keto and Banting, you may benefit from some additional support through one of our programs here. Our support team is here to help you through any pitfalls you may encounter.

Alternatively, for those who either plateauing or struggling to lose, we advise having a look at the 10 Commandments of Beginner Banting. This is a list of extra tweaks that will help you accelerate your weight loss during Transformation.

Check out our programs to see how you can transform your weight and your health. 

There is no hard and fast rule. There are however a few basic tips on general eating that we like to offer. 

  • Only eat when you are hungry
  • Drinking water can sometimes make you feel less hungry, so always try that first.
  • Then, only drink when thirsty
  • Do not force food down
  • Do not eat a meal unless you have to
  • Do not finish the food on your plate unless you are still hungry (you will need to start eating mindfully)

Check out our programs to see how you can transform your weight and your health. 

You may have heard of the words ‘ketosis’ and ‘ketogenic’ diet in relation to Real Meal Revolution. Ketosis is the state of burning fat instead of carbohydrates for fuel, and a ketogenic diet is one that maintains this state.  When you enter the Transformation phase of RMR, you are effectively following a ketogenic diet.


When you eat carbs, your body converts them into glucose, which passes in into the bloodstream. When you have starved your body of carbs, your body turns to burning fat, which releases glucose, fatty acids and ketone bodies into the bloodstream via liver. Most of the organs in your body can use fatty acids for energy, but some, including the brain, can only use either glucose or ketones. Essentially, when you are in ketosis, you are relying on ketones for fuel instead of glucose and that is the best state to be in to lose weight and feel great.

There two occasionally mentioned concerns related to ketosis that are worth clarifying.

First, ketosis isn’t a problem for healthy brain function, as some observers have suggested it may be. Your brain receives plenty of energy from the glucose and ketones being supplied by your liver. In fact, scientists now think the low ratio of glucose in this fuel mix may actually be good for the brain and help against disorders such as Alzheimer’s and depression.

Second, ketosis is not ketoacidosis. Ketoacidosis is a rare condition in which there is an excessive build-up of ketone bodies in the blood. It can occur in patients with type I diabetes or in cases of extreme starvation. For the rest of us it is safe and natural – and of course produces enormous health benefits by reducing excess body fat.

Check out our programs to see how you can transform your weight and your health. 

Identifying insulin resistance involves recognizing certain signs and symptoms and may require medical assessment. Here are some indicators that may suggest the presence of insulin resistance:

Increased Abdominal Fat: Excess weight, particularly around the abdomen, is often associated with insulin resistance. Individuals with a waist circumference exceeding 35 inches for women and 40 inches for men may be at higher risk.

High Blood Sugar Levels: Elevated fasting blood sugar levels, typically above 100 mg/dL, may indicate impaired glucose metabolism and insulin resistance. A hemoglobin A1c (HbA1c) test, which measures average blood sugar levels over the past two to three months, can provide additional insight.

High Blood Pressure: Hypertension, or high blood pressure, is commonly linked to insulin resistance and metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes.

Abnormal Blood Lipid Profile: Insulin resistance often leads to dyslipidemia, characterized by elevated levels of triglycerides, decreased levels of HDL (good) cholesterol, and small, dense LDL (bad) particles. These lipid abnormalities contribute to cardiovascular risk.

Polycystic Ovary Syndrome (PCOS): Women with PCOS frequently exhibit insulin resistance, along with symptoms such as irregular menstrual cycles, ovarian cysts, acne, and excessive hair growth.

Skin Changes: Skin manifestations such as skin tags or acanthosis nigricans, a darkening and thickening of the skin, particularly in body folds like the neck, armpits, and groin, may indicate insulin resistance.

Fatigue and Increased Hunger: Insulin resistance disrupts glucose uptake by cells, leading to reduced energy production and increased appetite, despite elevated blood sugar levels.

Family History: A family history of type 2 diabetes or metabolic syndrome can predispose individuals to insulin resistance.

If you suspect you may have insulin resistance based on these signs and symptoms, it’s essential to consult with a healthcare professional for proper evaluation and diagnosis. Diagnostic tests, including fasting blood glucose, HbA1c, oral glucose tolerance test (OGTT), and insulin levels, may be recommended to assess insulin sensitivity accurately. Early detection and intervention can help prevent or manage complications associated with insulin resistance and related metabolic disorders.

Check out our programs to see how you can transform your weight and your health. 

If you are on a budget, forget about the fancy recipes and expensive Banting or Keto products. Download the food lists and start eating off the green list immediately. There are several budget friendly Banting and Keto ingredients you can indulge in. 

Check out the list here. 


Real Meal Revolution does not purport to reverse Type 2 Diabetes. But, it just so happens that when people with Type 2 Diabetes follow our Food Lists, eat our recipes and follow our meal plans, their doctors end up reducing their meds and declare their diabetes ‘in remission’. 

Before 2013, Type 2 Diabetes was declared an irreversible disease so that’s kind of a big deal. 

Check out our programs to see how you can transform your weight and your health. 

Yes, it is possible to follow both the Banting and Keto diets as a vegetarian or vegan, although it may require some additional planning to ensure you meet your nutritional needs. Here are some tips for following these dietary lifestyles while adhering to a vegetarian or vegan diet:

Focus on Plant-Based Sources of Protein: Incorporate a variety of plant-based protein sources into your meals, such as tofu, tempeh, seitan, legumes (beans, lentils, chickpeas), nuts, and seeds. These foods can provide the protein necessary for muscle maintenance and overall health.

Choose Low-Carb Vegetables: Include plenty of non-starchy vegetables in your meals, such as leafy greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), zucchini, bell peppers, and mushrooms. These vegetables are low in carbs and high in fiber, making them suitable for both the Banting and Keto diets.

Incorporate Healthy Fats: Include sources of healthy fats in your diet, such as avocados, coconut oil, olive oil, nuts, seeds, and nut butters. These fats can help keep you feeling full and satisfied while providing essential nutrients.

Watch Your Carb Intake: Be mindful of your carbohydrate intake and focus on consuming low-carb plant foods to stay within the Keto and Banting guidelines. Limit or avoid high-carb foods like grains, starchy vegetables, and fruits.

Experiment with Meat Substitutes: Explore meat substitutes like plant-based burgers, sausages, and meatless crumbles made from ingredients like soy, peas, or mushrooms. These products can help add variety to your meals and mimic the taste and texture of meat.

Read Labels Carefully: When purchasing packaged or processed vegetarian or vegan foods, check the labels for hidden sugars, additives, and high-carb ingredients that may not align with the Banting or Keto diet. Opt for products with minimal ingredients and no added sugars.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health. Herbal teas, flavored sparkling water, and homemade keto-friendly smoothies can also be refreshing options.

Consider Supplements: Depending on your dietary restrictions and individual needs, you may benefit from supplementing with vitamins or minerals such as vitamin B12, iron, calcium, and omega-3 fatty acids. Consult with a healthcare professional or registered dietitian to determine if supplementation is necessary.

By focusing on nutrient-dense plant foods, healthy fats, and adequate protein sources, vegetarians and vegans can successfully follow the Banting and Keto diets while meeting their dietary preferences and nutritional requirements.

Check out our programs to see how you can transform your weight and your health.