THE BANTING & KETO GREEN LIST
The Banting & Keto Diet (that’s what we’re about) was built on the Banting Food Lists. For more info on how the Banting & Keto Food lists work, check out The Introduction to the Banting & Keto Food Lists.
The Four List of Banting & Keto
- The Green List – Eat to Hunger
- The Orange List – Exercise Self-Control
- The Light Red List – Hardly Ever
- The Red List – Never Ever
What is the Banting & Keto Green List?
What if we told you that you could eat your fill of delicious foods, day-in and day-out, that would restore your health, help you lose weight and allow you to fall in love with food again? Would you believe us?
The Banting & Keto Green List is designed to help you eat well without compromise. These are real, whole foods that you can find at your local grocery store or market—no exotic ingredients required. This list includes a variety of fresh vegetables, fruits, proteins, fats, and condiments that are essential for Keto.
Why does the Green List Matter?
It’s Delicious and Satisfying
Helps Achieve your Health Goals
Easy to Find
The Real Meal Revolution’s meal plans rely heavily on the Green List ingredients, ensuring that your meals are not only nutritious but also enjoyable.
Dive into our full Green List and discover how these everyday foods can transform your diet. Start enjoying healthy, satisfying meals that align with your health goals!
Real Meal Revolution’s Banting & Keto Meal Plans feature ingredients exclusively from our Banting & Keto Green List. Here’s what the Green List looks like.
Banting & Keto Fruits and Vegetables:
The Banting & Keto Green List features fruits and vegetables that are generally low in carbohydrates and high in fiber. These foods are essential for maintaining a balanced diet that supports your health goals. Most items on this list help keep your carbohydrate intake low while providing important fiber, which is beneficial for digestion and overall well-being. Additionally, some of these foods are marked with a (P) to indicate they are high in prebiotics, which further supports gut health.
Certain ingredients on the list are shaded and marked with an (n), signifying that they are nightshades.
For the best results on your Banting or Keto diet, it’s recommended to make these Green List fruits and vegetables a major part of your diet. In fact, they should form a larger portion of your meals compared to meat, fat, or supplements. This approach ensures you get the most benefits from your diet plan.
You can freely combine and cook these foods in any way that suits your preferences. To get started, explore our recipe ideas and meal plans that feature these nutritious ingredients. Discover how incorporating the Green List into your daily routine can make your meals both satisfying and beneficial for your health goals!
Hydration on the Banting & Keto Diet: Best Drinks for Weight Loss
For the Banting & Keto diet, plain water is your top choice for hydration and weight loss. Despite the allure of energy drinks, recovery drinks, and protein shakes, H2O is the healthiest option.
Avoid smoothies, energy drinks (even organic ones), coffee, tea, and diet sodas, as they can disrupt fat processing and calorie burning. Herbal teas that are naturally caffeine-free are your best option if you want something other than just plain water. When we say herbal teas, we mean any tea that isn’t actually a tea. Berry teas, ginger teas from the store, fruit teas and rooibos (for the Saffas) are all great to drink in whatever quantity you like. They add flavor without adding significant carbs.
Flavored waters, whether still or sparkling, are also good options if you’re looking for variety without caffeine.
Pay attention to your body’s signals: drink when thirsty and avoid overhydration. By focusing on water and caffeine-free herbal teas, you’ll effectively support your Banting & Keto diet and stay on track with your weight loss goals.
Proteins on the Banting & Keto Diet
In a previous article, we understated the variety of foods on the Banting Green List. We previously categorized ‘All meats, poultry, and game’ as a single ingredient, along with ‘Naturally cured meats,’ ‘All offal,’ and ‘All seafood.’ In reality, these categories include hundreds of options depending on your location.
A common misconception is that Banting is a high-protein diet, but this is not entirely accurate. While protein is important, the majority of your plate should be filled with colorful fruits and vegetables listed higher on the Green List.
If you’ve ever felt limited by a diet, and thought ‘There is nothing I can actually eat’ – you’ll find the Banting Green List offers a vast array of protein choices, there is literally nothing you CAN’T eat.
Condiments and Fats on the Banting & Keto Diet
If the veggies and meats of the Banting Green List aren’t enough to flavor your food, you still have a large variety of condiments available to you, that will not make you gain weight. In fact, there are even some condiments that help you lose weight.
Real Dijon, German or Wholegrain Mustard are things you can eat to your heart’s content. Vinegar too, will actually help you lose weight if you have it the right way.
Fertilizers - Gut Healthy Foods on the Keto and Banting Diet
What? Do I now need to give yogurt to my plants…? Not exactly.
Consider your gut lining as a vast playing field, comparable in size to a badminton or even a full-size tennis court. We call it our Wimbledon Centre Court because it’s where the most crucial functions of your body take place.
Recent science reveals that your gut is linked to nearly every major bodily function, from hormone regulation to mental well-being. Every time you eat, you’re essentially playing the game of your life.
To keep this vital ‘court’ in top shape, you need to nourish it with foods that support gut health and repair the gut lining. These ‘fertilizers’ help maintain a healthy gut. For optimal results, choose foods from the Banting & Keto Green List, though there are also two beneficial options on the Banting Orange List. Keeping your gut in peak condition is key to winning the game of health!
Banting & Keto Fats
You might be surprised to learn that the fats on the Banting Green List are not the villains you might have thought. Butter and lard, once considered harmful, are actually beneficial when consumed appropriately.
However, there’s a misconception that these healthy fats need to be eaten in excessive amounts on the Keto and Banting diets. That’s not the case. There’s no need to drench your cereal or coffee in butter. Instead, use these fats as part of your regular cooking process.
Ready to dive in?
Download your Banting & Keto Food Lists here.
Then, get your free Banting 7-Day Meal Plan here.
For more advanced support, explore our specialized programs here.