Generated by Rank Math SEO, this is an llms.txt file designed to help LLMs better understand and index this website. # Real Meal Revolution ## Sitemaps [XML Sitemap](https://realmealrevolution.com/sitemap_index.xml): Includes all crawlable and indexable pages. ## Posts - [The Sweetener Trap: What Your “Sugar-Free” Label Isn’t Telling You](https://realmealrevolution.com/real-thinking/the-sweetener-trap-what-your-sugar-free-label-isnt-telling-you/): Not All Sweeteners Are Created Equal - [Your Child’s Breakfast Cereal Could Contain 6 Teaspoons of Sugar](https://realmealrevolution.com/real-thinking/your-childs-breakfast-cereal-could-contain-6-teaspoons-of-sugar/): “Some popular cereals in South Africa still contain around 30g of sugar per 100g, nearly one-third of the product.” - [“I’m Training So Hard, Why Isn’t My Belly Fat Budging?”](https://realmealrevolution.com/real-thinking/im-training-so-hard-why-isnt-my-belly-fat-budging/): You’re training consistently. You’re pushing hard. And yet… your midsection still feels stuck. - [Why Most Online Diets Aren’t Sustainable (And What That Tells Us About Fat Loss)](https://realmealrevolution.com/real-thinking/why-most-online-diets-arent-sustainable-and-what-that-tells-us-about-fat-loss/): If you spend any time online, it can start to feel like there is a new “solution” every week. - [Why Weight Comes Back Faster After Slimming Jabs – And What Actually Works Long Term](https://realmealrevolution.com/real-thinking/why-weight-comes-back-faster-after-slimming-jabs-and-what-actually-works-long-term/): Weight-loss injections have become one of the most talked-about tools in modern dieting. - [The Food Pyramid Has Flipped: The US Government Just Validated Real Meal Revolution’s work!](https://realmealrevolution.com/real-thinking/the-food-pyramid-has-flipped-the-us-government-just-validated-real-meal-revolutions-work/): Did you feel the earth move last week? On January 7, 2026, the nutritional world underwent a seismic shift. One that we at Real Meal Revolution have been predicting, fighting for, and living by for over a decade already. Check out how you can get started/get back into it here: - [The Truth About Type 2 Diabetes: It Doesn’t Have to Be Forever](https://realmealrevolution.com/real-thinking/the-truth-about-type-2-diabetes-it-doesnt-have-to-be-forever/): November is Diabetes Awareness Month, and here’s something most people don’t know:Type 2 diabetes doesn’t have to be a life sentence. - [Why Menopause Doesn’t Have to Be a Mystery](https://realmealrevolution.com/real-thinking/why-menopause-doesnt-have-to-be-a-mystery/): For generations, menopause was treated like the family secret nobody spoke about — whispered about in kitchens, shrugged off with “it’s just part of life,” and left to women to quietly endure. Hot flushes, mood swings, brain fog, and weight gain were simply… the price of entry. - [What Your Cravings Are Actually Trying to Tell You](https://realmealrevolution.com/real-thinking/what-your-cravings-are-actually-trying-to-tell-you/): It’s not just about chocolate. Your body is talking — are you listening? - [Why You Keep Grabbing the “Wrong” Snack When Life Gets Hectic](https://realmealrevolution.com/real-thinking/why-you-keep-grabbing-the-wrong-snack-when-life-gets-hectic/): Picture this: breakfast never happens, three back-to-back Zooms drain your battery, and the only thing within reach is half a banana and a “healthy” nut bar. You tell yourself, Better than a doughnut, right?Fast-forward to 7 p.m.—pizza, chocolate, maybe an extra glass of wine. Cue the guilt.Here’s the kicker: the “slip” didn’t happen at dinner. It started hours earlier when that quick-fix snack sent your blood sugar on a slingshot ride—up, then crashing down just as your will-power budget hit zero. - [Appetite Suppressants: Starving Isn’t a Strategy](https://realmealrevolution.com/real-thinking/appetite-suppressants-starving-isnt-a-strategy/): In the world of quick fixes and diet fads, appetite suppressants often appear as a tempting shortcut.A pill, a tea, a drink — all promising to "switch off" your hunger and accelerate your weight loss. - [Investing in Your Health: Why Eating Well Is Worth Every Cent!](https://realmealrevolution.com/real-thinking/why-eating-well-is-worth-every-cent/): Let’s be real—when someone tells you to “just eat healthy,” it can feel a little out of touch. You’re juggling life, responsibilities, maybe even kids or deadlines… and suddenly your meal plan needs to look like it belongs on a wellness retreat? - [Your Brain on Keto: Smarter, Faster, Better?](https://realmealrevolution.com/real-thinking/your-brain-on-keto-smarter-faster-better/): At Real Meal Revolution, we're all about debunking myths and serving up the real deal on how food fuels not just your body, but your mind too. You've probably heard that the ketogenic diet can help with weight loss and energy levels, but did you know it might also give your brain a serious boost? Let's dive into how going keto could make you sharper, more focused, and mentally resilient. - [Mushrooms: The Underrated Superfood That’s Basically Doing the Most](https://realmealrevolution.com/real-thinking/mushrooms-the-underrated-superfood-thats-basically-doing-the-most/): Let’s be real—mushrooms don’t get the credit they deserve. They’re not flashy like avocados, and they don’t have the cult following of bacon. But if you’re on keto (or just love food that actually does something for your body), mushrooms are about to become your new best friend. - [Keto-Friendly Ways to Get the Crunch!](https://realmealrevolution.com/real-thinking/why-we-crave-crunch-and-how-to-get-it-on-keto/): Ever noticed how a meal feels way more satisfying when there’s something crispy involved? Whether it’s the crunch of fresh lettuce in a bunless burger or the snap of a perfectly toasted seed cracker, crunch plays a huge role in how much we enjoy our food. But why? And more importantly—how can you get your crunch fix while sticking to Banting or Keto? - [“Keto vs. Yo-Yo Dieting: Which One Actually Supports Your Metabolism?”](https://realmealrevolution.com/real-thinking/keto-vs-yo-yo-dieting-which-one-actually-supports-your-metabolism/): Buster - "Keto Ruins Your Metabolism" - [Jonno’s Handing Over the Apron – But RMR’s Still Cooking!](https://realmealrevolution.com/real-thinking/jonnos-handing-over-the-apron-but-rmrs-still-cooking/): A message from Jonno: - [Can Too Much Protein Kick You Out of Ketosis? Let’s Set the Record Straight!](https://realmealrevolution.com/real-thinking/can-too-much-protein-kick-you-out-of-ketosis-lets-set-the-record-straight/): You’re smashing your keto journey, loading up on all the right fats, keeping carbs in check, and then BOOM—you hear that too much protein can sabotage ketosis. Wait, what? Isn’t protein supposed to be good for you? Let’s break it down, RMR style! 🚀 - [Cooking Isn’t My Thing – Help!](https://realmealrevolution.com/real-thinking/cooking-isnt-my-thing-help/): Let’s be honest - when it comes to healthy eating, one of the biggest hurdles can be the kitchen. The chopping, the measuring, the cooking! If the thought of whipping up a meal makes you want to run to the nearest takeaway, you’re not alone. But here’s the good news: you don’t need to be a chef to succeed with RMR. - [What If I Just Have This One Cheat Day?](https://realmealrevolution.com/real-thinking/what-if-i-just-have-this-one-cheat-day/): We get it. A celebration, a craving, or one of those "treat yourself" moments sneaks up, and suddenly, a cheat day seems like a great idea. But when you’re living your best low-carb life - whether it’s Banting/Keto, or just cutting back - it’s worth asking: will this one day really be worth it? - [Mastering Accountability](https://realmealrevolution.com/real-thinking/mastering-accountability/): Let’s face it—sticking to health goals isn’t always easy. Life gets busy, cravings kick in, and sometimes getting a takeaway feels easier than prepping a meal. But here’s the truth: it’s not about being perfect, it’s about staying accountable. When you master accountability, you unlock the ultimate superpower to crush your goals.  - [How to Eat Out While Banting – Tips for Sticking to Banting at Restaurants](https://realmealrevolution.com/real-thinking/how-to-eat-out-while-banting-tips-for-sticking-to-banting-at-restaurants/): Eating out can be one of the trickiest parts of following the Banting lifestyle, but it doesn’t have to be. With a little planning and knowledge, you can enjoy dining out while still sticking to your low-carb, high-fat goals. Whether you're grabbing a quick meal or enjoying a fancy dinner, these tips will help you stay on track without feeling restricted. - [May Body Wisdom – What does ‘Listen to your body’ actually mean, and what has that got to do with Weight Loss, Banting and Keto?](https://realmealrevolution.com/real-thinking/may-body-wisdom-what-does-listen-to-your-body-actually-mean-and-what-has-that-got-to-do-with-weight-loss-banting-and-keto/): It was a Sunday just like any other, except for one thing: on this particular Sunday there was going to be a spectacular Mexican themed “all fall down” binge. Tacos, quesadillas, nachos and, of course, margaritas were to be the culprits involved. I didn’t plan it (I promise) but I will take responsibility in saying that I allowed it to happen. By the end of this Sunday, the aftermath of the sugar and carb frenzy started to creep up on me and I had a headache, felt tired, bloated and my stomach was aching. To my amazement, despite my stomach feeling like it was being stretched out like a balloon about to pop, I still continued to make some poor food choices right up until the end of the evening (you know, the old, “well, I might as well keep on going” justification). - [Congratulations. You Failed!](https://realmealrevolution.com/real-thinking/congratulations-you-failed/): Banting & Keto: Your Road to Success is Paved with Failures—And That’s a Good Thing! - [Are You the Mike Tyson of Dieting?](https://realmealrevolution.com/real-thinking/are-you-the-mike-tyson-of-dieting/): How many diets have you tried? - [Robert Greene on Deep Personal Transformation](https://realmealrevolution.com/real-thinking/robert-greene-on-deep-personal-transformation/): We have taught thousands of clients to change the way they eat since 2013, but only in about 2017 did we start really teaching them how to transform.  - [Is your Keto or Banting Weight Loss Transformation physical or psychological?](https://realmealrevolution.com/real-thinking/is-your-keto-or-banting-weight-loss-transformation-physical-or-psychological/): Are you absolutely fed up with being overweight? Does it mess with your self-confidence and make you withdraw from social situations? - [The Worst Thing to do After a Roaring Success (at Banting, Keto or anything)](https://realmealrevolution.com/real-thinking/the-worst-thing-to-do-after-a-roaring-success-at-banting-keto-or-anything/): Please follow me on Strava, like my runs and send me encouragement. It really really motivates me to crush this thing.  - [Why Perception is Everything Whether You’re Banting, Keto-ing or Mid-Binge](https://realmealrevolution.com/real-thinking/why-perception-is-everything-whether-youre-banting-keto-ing-or-mid-binge/): by Victoria Webster, Clinical Psychologist - [How Envy Impacts a Keto or Banting Weight Loss Transformation](https://realmealrevolution.com/real-thinking/how-envy-impacts-a-keto-or-banting-weight-loss-transformation/): by Victoria Webster, Clinical Psychologist - [How to Cultivate Self-Belief for your Keto or Banting Weight Loss Transformation](https://realmealrevolution.com/real-thinking/how-to-cultivate-self-belief-for-your-keto-or-banting-weight-loss-transformation/): by Victoria Webster (Clinical Psychologist) - [Impact of People Pleasing on Keto or Banting Weight Loss Journeys](https://realmealrevolution.com/real-thinking/impact-of-people-pleasing-on-keto-or-banting-weight-loss-journeys/): By Victoria Webster, clinical psychologist - [GOAL SERIES #06 – Getting Back in the Game, After Everything Has Fallen Apart](https://realmealrevolution.com/real-thinking/goal-series-06-getting-back-in-the-game-after-everything-has-fallen-apart/): I promised I would write about the journey to demonstrate how I put into practice, many of the tools and techniques from our coaching and support programs.  - [Crazy Sugar Content of South African Cereals](https://realmealrevolution.com/real-thinking/crazy-sugar-content-of-south-african-cereals/): Crazy Sugar Content of South African Cereals - [How Anger and Resentment Impact Weight Loss on Keto and Banting](https://realmealrevolution.com/real-thinking/anger-and-resentment/): By Victoria Webster (Clinical Psychologist) - [The Dread of Shopping for Clothes](https://realmealrevolution.com/real-thinking/the-dread-of-shopping-for-clothes/): by Victoria Webster - Clinical Psychologist - [Binge Eating, Willpower and Keto and Banting](https://realmealrevolution.com/real-thinking/binge-eating-willpower-and-keto-and-banting/): Are these some of the things that you tell yourself? For a lot of us, these are the narratives around food and eating that we live with on a daily basis. Our relationship with food, one that is designed evolutionarily to be nourishing, satisfying and even pleasurable, can, in reality, feel punishing, unsatisfying and painful. - [Non-alcoholic Fatty Liver Disease: Are you human foie gras?](https://realmealrevolution.com/real-thinking/non-alcoholic-fatty-liver-disease-are-you-human-foie-gras/): Non-alcoholic fatty liver disease (NAFLD) is now being recognised as one of the most common liver diseases, with more than 30% of adults in developed countries being diagnosed (1). As the name suggests it is a condition in people who don’t excessively drink alcohol which is marked by a large number of fat cells taking over the healthy liver tissue, causing fatigue and pain in those affected.  - [The Legitimate Fear of Successful Keto and Banting Transformations](https://realmealrevolution.com/real-thinking/the-legitimate-fear-of-successful-keto-and-banting-transformations/): Thanks Victoria Webster (clinical psychologist), you’re a champ - [Hunger, Hormones, Your Brain and Banting (and Keto)](https://realmealrevolution.com/real-thinking/hunger-hormones-your-brain-and-banting-and-keto/): Like a grand old train station in central Europe our brains rely on an intricate network of signals and messages coming and going. These signals direct the production of hormones and enzymes as well as the transportation of resources including hormones and nutrients among all of our other bodily functions. So what happens when signals get jammed? Or a train gets hijacked? - [Psychology of Dismissing Compliments and what that has to do with Weight Loss](https://realmealrevolution.com/real-thinking/psychology-of-dismissing-compliments-and-what-that-has-to-do-with-weight-loss/): “You are looking really good today!” - [The Jolly Fat Person Persona and What it Has to Do with Keto and Banting](https://realmealrevolution.com/real-thinking/the-jolly-fat-person-persona-and-what-it-has-to-do-with-keto-and-banting/): Santa Claus is a very fat and jolly man indeed. The whole world knows him for it and, better yet, loves him for it.  At all the Christmas parties (which are all year round for Santa) he is the centre of attention, telling his stories about near slay malfunctions and reindeer disasters and the party goers roar with laughter and cheer Santa on.Santa has figured out that people love his anecdotes about all the milk and cookies he eats and how his red suit is getting a little snug. He ends with the punchline: either he is getting fatter or the chimneys are getting smaller; people love that one. He tells it with a chuckle and a big smile on his face (incidentally the more eggnog he drinks the funnier he seems to become). When party goers leave they will pat his belly and wish him farewell. - [Keto, Cake and Playing the Victim](https://realmealrevolution.com/real-thinking/keto-cake-and-playing-the-victim/): by Clinical Psychologist Victoria Webster (what a legend!) - [Why Your Body Gets Fat and How Keto/Banting Works](https://realmealrevolution.com/real-thinking/why-your-body-gets-fat-and-how-keto-banting-works/): It doesn’t take much more than an internet search or a scroll through social media to find the next diet/shake/pill/supplement or the next fitness program aimed at losing weight, usually some variation of eating less and moving more. The solution sounds so simple doesn’t it? So why then are we all still getting fatter? - [Banting, Keto and Food Addiction](https://realmealrevolution.com/real-thinking/banting-keto-and-food-addiction/): You may be well versed in the ways of keto or just starting on your Real Meal journey, either way no one is immune to those cunning thoughts that can creep in with a gentle whisper: - [Goal Series #04 – Self-Talk on Banting and Keto](https://realmealrevolution.com/real-thinking/goal-series-04-self-talk-on-banting-and-keto/): That’s the voice in my head when I mess up. Do you get that too? How do you try to toughen yourself up? - [Five Reasons Silly Season is the Best Time to Change Your Lifestyle](https://realmealrevolution.com/real-thinking/five-reasons-silly-season-is-the-best-time-to-change-your-lifestyle/): Every year, millions of people let go of themselves in December and undo the work they put in throughout the year, only to pick up the baton again in January and start again. - [Jonno interviews Brian Berkman about his staggering 72kg weight loss journey.](https://realmealrevolution.com/real-thinking/jonno-interviews-brian-berkman-about-his-staggering-72kg-weight-loss-journey/): In 2012 Brian had just finished losing roughly 80kg of unwanted weight after an enormous mental and emotional shift 18 months earlier. He also managed to come off all chronic meds, which he was taking for high blood pressure and Type 2 Diabetes. - [Hard Sacrifices Mean Great Payoffs: 6 Terrific Advantages of Giving Up Sugar](https://realmealrevolution.com/real-thinking/6-terrific-advantages-of-giving-up-sugar/): Sugar is in about every modern convenience food known to man—not just sweet treats but all refined carbohydrates, sauces, condiments. - [What Johanita Jordaan did to win at Banting, Keto, LCHF, Low-Carb etc.](https://realmealrevolution.com/real-thinking/what-johanita-jordaan-did-to-win-at-banting-keto-lchf-low-carb-etc/): Over the last couple years, Sam has developed a successful side business sharing her passion for low-carb health with people, guiding them through the steps to adapt to a real food keto diet. - [Did the American Diabetes Association Just Endorse Low-Carb?](https://realmealrevolution.com/real-thinking/did-the-american-diabetes-association-just-endorse-low-carb/): Just a few days ago, the American Diabetes Association (ADA) released their latest publication on diabetes management. It is called Nutrition Therapy for Adults With Diabetes or Prediabetes: a Consensus Report. - [What Are the Key Differences Between Keto and Banting?](https://realmealrevolution.com/real-thinking/key-differences-keto-banting/): Just like fashion, the world of diets also has its own fads that tend to go in and out of style on repeat. - [Keto & Banting Vs ‘Just Counting Calories’?](https://realmealrevolution.com/real-thinking/whats-actually-wrong-with-just-counting-calories/): KETO & BANTING vs 'JUST COUNTING CALORIES'? - [Is it unhealthy to quit eating fruit on Banting and Keto?](https://realmealrevolution.com/real-thinking/is-it-unhealthy-not-to-eat-fruit/): Is it unhealthy not to eat fruit? - [Low-Carb Meal Plan of the Week – The Easy Week Series #2](https://realmealrevolution.com/real-thinking/low-carb-meal-plan-of-the-week-the-easy-week-series-2/): Low-Carb Meal Plan of the Week - The Easy Week Series #2 - [Low-Carb Cooking Lesson – Portioning a Chicken. 1 Chicken. 10 pieces.](https://realmealrevolution.com/real-thinking/low-carb-cooking-lesson-portioning-a-chicken-1-chicken-10-pieces/): Low-Carb Cooking Lesson - Portioning a Chicken. 10 pieces. 1 Chicken. - [1100km Trail Run (and climb, and hike, and crawl). Jonno Proudfoot interviews Pioneer Alpine Runner Damien Schumann](https://realmealrevolution.com/real-thinking/1100km-trail-run-and-climb-and-hike-and-crawl-jonno-proudfoot-interviews-pioneer-alpine-runner-damien-schuman/): Jonno interviews Damien Schumann before he becomes the first to run the entire length of the Cape Folds Mountain Range. - [Low-Carb Meal Plan of the Week – Taste the Future](https://realmealrevolution.com/real-thinking/low-carb-meal-plan-of-the-week-taste-the-future/): Low-Carb Meal Plan of the Week - Taste the Future (of Real Meal Revolution) - [Low-Carb Courgette Hummus – Jonno shows us how](https://realmealrevolution.com/real-thinking/low-carb-courgette-hummus-jonno-shows-us-how/): Low-Carb Courgette Hummus - Jonno shows us how - [Low-Carb Meal Plan of the Week – Clean and Green](https://realmealrevolution.com/real-thinking/low-carb-meal-plan-of-the-week-clean-and-green/): Low-Carb Meal Plan of the Week - Clean and Green (Based on the Green List) - [Low-Carb Jamaican Jerk Baked Fish with Cucumber and Radish Salsa](https://realmealrevolution.com/real-thinking/low-carb-jamaican-jerk-baked-fish-with-cucumber-and-radish-salsa/): Jamiacan Jerk Baked Fish with Cucumber and Radish Salsa - [Low-Carb Chicken Livers Peri Peri](https://realmealrevolution.com/real-thinking/low-carb-chicken-livers-peri-peri/): Low-Carb Chicken Livers Peri-Peri - [Low-Carb Green Eggs and Ham](https://realmealrevolution.com/real-thinking/low-carb-green-eggs-and-ham/): Low-Carb Green Eggs and Ham Frittata - [Low-Carb Trinchado with Sauteed Veg](https://realmealrevolution.com/real-thinking/low-carb-trinchado-with-sauteed-veg/): Need some spice? This Low Carb Quick Trinchado was one of the recipes that featured in this week’s low carb meal plan called, A Winning Week by Jonno. - [Low-Carb Blue Cheese and Sage Roasted Gem Squash](https://realmealrevolution.com/real-thinking/low-carb-blue-cheese-and-sage-roasted-gem-squash/): This gem squash recipe was invented in about 30 seconds on set while shooting The Real Meal Revolution. We shot something and we weren’t happy with the recipe, so we axed it, but we needed to fill the place in the book with something else. There was some leftover blue cheese, some sage from something else, butter because we always had butter and there were a couple gem squashes in the fridge left over from the previous book that was shot in the studio. - [Low Carb Meal Plan of the Week – A Winning Week by Jonno](https://realmealrevolution.com/real-thinking/low-carb-meal-plan/): This week’s low carb meal plan is called ‘A Winning Week by Jonno’ and it based on how he likes to eat when he's strictly low carbing. - [Big Breakfast Light Supper Low Carb Banting Meal Plan](https://realmealrevolution.com/real-thinking/big-breakfast-light-supper-low-carb-banting-meal-plan/): Breakfast Low Carb Banting Meal Plan - [Low-Carb Banting Meal Plans by Real Meal Revolution](https://realmealrevolution.com/real-thinking/low-carb-banting-meal-plans-by-real-meal-revolution/): Real Meal Revolution Low-Carb Banting Meal Plans - [Low Carb Cookery Behind the Scenes](https://realmealrevolution.com/real-thinking/low-carb-cookery-behind-the-scenes/): REAL MEAL REVOLUTION: LOW CARB COOKERY BEHIND THE SCENES - [Real Meal Revolution: Low-Carb Cookery](https://realmealrevolution.com/real-thinking/real-meal-revolution-low-carb-cookery/): Real Meal Revolution: Low Carb Cookery - [Sunday Times gets up close and personal with Jonno Proudfoot](https://realmealrevolution.com/real-thinking/sunday-times-jonno-proudfoot/): Last weekend the Sunday Times (Cape Town) featured the four most popular recipes from the Real Meal Revolution Online Program - [Banting Manifesto](https://realmealrevolution.com/real-thinking/banting-manifesto/): The Banting Manifesto stands for everything Real Meal Revolution wishes to accomplish. - [Stress on the Banting Diet](https://realmealrevolution.com/real-thinking/stress-banting-diet/): We all know how bad stress is for us: it really is the bane of modern existence. Stress has been blamed for just about every malady under the sun, from skin irritations and backache to viral infections and cancer; from high blood pressure and heart attacks to mental-health problems and premature ageing. And yes, weight gain is another. (As are digestive problems.) - [Beginner 7 Day Banting Meal Plan](https://realmealrevolution.com/real-thinking/beginner-banting-meal-plan/): Here is a taste of a week in the life of a Beginner Banting convert. - [Creamy Dijon Mustard Sauce with Pork Cutlets by Manu Fiedel](https://realmealrevolution.com/real-thinking/creamy-mustard-sauce-pork-cutlets/): Creamy Dijon mustard sauce - [Nigel Slater’s Coq au Riesling cooked by Alida Ryder](https://realmealrevolution.com/real-thinking/nigel-slaters-coq-au-riesling/): Coq au Riesling - [Fillet Steak Gremolata – Gordon Ramsay](https://realmealrevolution.com/real-thinking/fillet-steak-gremolata-gordon-ramsay/): Serves 2 - [Paneer Jalfrezi by Maunika Gowardhan](https://realmealrevolution.com/real-thinking/paneer-jalfrezi-maunika-gowardhan/): Serves 1 - [Byron Talbott’s Ahi tuna poke](https://realmealrevolution.com/real-thinking/byron-talbotts-ahi-tuna-poke/): Ahi tuna poke - [Alida Ryder’s Easy Caprese Chicken](https://realmealrevolution.com/real-thinking/alida-ryders-easy-caprese-chicken/): Easy Caprese Chicken - [How to get Willpower on Keto and Banting](https://realmealrevolution.com/real-thinking/get-willpower-without-torturing/): This time, I’m trying something from a book I dusted off this week while searching for will power, The Willpower Instinct by Kelly McGonical. - [Why join Real Meal Revolution?](https://realmealrevolution.com/real-thinking/why-join-real-meal-revolution/): Weird that even though we had 87.7% of our customers lose weight, we actually had 94.7% of our members said they would recommend joining Real Meal Revolution to a friend. - [Melissa Clark’s Porchetta Style Pork Chops](https://realmealrevolution.com/real-thinking/melissa-clarks-porchetta-style-pork-chops/): Melissa Clark’s Porchetta Style Pork Chops - One of our favourite New York Times chefs shows us how to make pork chops that pack a punch! - [Goal Setting on the Banting / Keto Diet](https://realmealrevolution.com/real-thinking/goal-setting-banting-diet/): If you’re comfortable with your own goal-setting techniques that’s a good start. Use them properly. If not, we recommend RMR’s battle-proven two-part goal-setting process, which uses a very specifically structured set of goals and a locking-in method we call The Summons that’s designed to create accountability and motivation. - [Improving Sleep and the Banting Diet](https://realmealrevolution.com/real-thinking/improving-sleep-banting-diet/): “When a person sleeps less than seven hours a night there is a dose-response relationship between sleep loss and obesity: the shorter the sleep, the greater the obesity.” - [Donna Hay’s Tray-Baked Chicken](https://realmealrevolution.com/real-thinking/donna-hays-tray-baked-chicken/): We spotted Donna Hay making Tray-baked Chicken. Check out this nice and quick weeknight meal for the family. Served with a crunchy green salad. - [Keto, Banting and Lifestyle – What’s Really Making You Fat?](https://realmealrevolution.com/real-thinking/lifestyle-fat/): Lifestyle is the key word here. It is a fundamental pillar of Real Meal Revolution (RMR). Even though RMR will always be built around following a real-food Banting diet, losing weight and being healthy isn’t just about eating correctly; it’s about recognising all the variables that affect the way your body runs, and getting them to work together. - [Jonno does Angie for good](https://realmealrevolution.com/real-thinking/jonno-workout-angie/): Jonno does Angie for good (It’s a workout) - [Nigella Lawson’s Poached Salmon Salad](https://realmealrevolution.com/real-thinking/nigella-lawsons-poached-salmon-salad/): We spotted Nigella rocking a totally green listed Poached Salmon Salad recipe on BBC. Watch how she does it and get the recipe below. - [10 kitchen hacks that help you lose weight](https://realmealrevolution.com/real-thinking/10-kitchen-hacks-help-lose-weight/): If you’ve read the Banting Red List, you will know what you need to give up to lose weight. For the most part it is processed foods that are high in sugar, salt and refined carbs. - [Jamie Oliver’s Harissa Chicken Tray-bake](https://realmealrevolution.com/real-thinking/jamie-olivers-harissa-chicken-tray-bake/): Harissa Chicken - We just got a copy of Jamie’s latest cookbook, 5 Ingredients. He put this video out explaining how to make one his good and easy recipes and guess what – it is Transformation friendly. - [How cooking can change your life](https://realmealrevolution.com/real-thinking/how-cooking-can-change-your-life/): Yes, Cooking can change your life, Michael Pollan is one of the most accomplished food journalists in the world. - [7 Weekly Tasks Our Members Do To Get Results](https://realmealrevolution.com/real-thinking/real-meal-revolution-membership/): Get Banting Diet Results from eating delicious food, tracking meals, chatting to friends on the forum, getting in touch with the Real Meal Revolution support team or quietly planning the week, our members are getting results. And this is how they're doing it. - [Nightshades and the Banting Food Lists](https://realmealrevolution.com/real-thinking/nightshades-and-the-banting-food-lists/): Nightshades is a commonly queried food item with the Banting Food Lists act as the foundation for the Banting Diet. They were designed in conjunction with Real Meal Revolution’s four phased low carb weight loss and healthy eating program. - [The Banting Diet Experts](https://realmealrevolution.com/real-thinking/the-banting-diet-experts/): Banting Diet Experts are our go-to source of new information - We’d love to take credit for all of the benefits our members get out of the Banting Diet, but we can’t. That’s not to say we don’t have a team of chefs, scientists, coaches and techies who work on making our program more effective. It’s just that there are so many people we have to thank for doing the bulk of the research for us. - [Weight Loss – No.1 Benefit of The Banting Diet](https://realmealrevolution.com/real-thinking/weight-loss-no-1-benefit-of-the-banting-diet/): Sometimes, even we can’t believe the benefits our members report from just a few weeks on the Banting Diet. It is insane. - [Enzyme-rich foods on the Banting Diet](https://realmealrevolution.com/real-thinking/digestive-enzyme-rich-foods-on-the-banting-diet/): Digestive Enzyme-rich foods on the Banting Diet - [Fibre-rich Foods (Prebiotics) on the Banting Diet](https://realmealrevolution.com/real-thinking/fibre-rich-foods-prebiotics-on-the-banting-diet/): Fibre-rich Foods, one of the myths about low carb diets, and Banting in particular, is that when you stop eating carbs, you stop getting fibre. That’s nonsense. The majority of the food you eat will be vegetables that are high in fibre, otherwise known as ‘prebiotics’. ## Pages - [Checkout Success](https://realmealrevolution.com/checkout-success/): Thank you for signing up. - [Perfect Keto course 2026](https://realmealrevolution.com/perfect-keto-course/): Join our live & online 6-week Perfect Keto course led by expert dietitian Bridget Surtees and nutritional coach Tessa Whitfield. A place of comfort, guidance, and transformation - from the comfort of your own home. - [Menopause Simplified](https://realmealrevolution.com/menopause-simplified/): WINTER SPECIAL - Save R200 at checkout R1195 NOW R995 - [7-Day Sugar Free Challenge](https://realmealrevolution.com/7-day-sugar-free-challenge/): Where grown-up common sense meets a cheeky nudge. - [Meet the Team](https://realmealrevolution.com/about/meet-the-team/): At the start of 2024, Roan found himself at a crossroads. After a two-decade career in digital advertising—culminating in his role as Regional Managing Director of a global media and technology giant—he had achieved what many would call success. But something was missing. - [Total Transformation Bundle](https://realmealrevolution.com/total-transformation-bundle/): Scratching your head with confusion about how to do this Keto or Banting thing properly - [Success Stories](https://realmealrevolution.com/success-stories/): SEE WHAT FELLOW BANTERS HAVE TO SAY ABOUT OUR PROGRAM - [Programs](https://realmealrevolution.com/services/): Join Today. Start Today! This course has been created to start and expire in 7-days to keep you accountable.  No "I'll start tomorrow".  - [ReviewX Schedule Email Unsubscribe](https://realmealrevolution.com/rx-schedule-email-unsubscribe/): You have been unsubscribed from these emails and sorry to see you go. - [Emotional Eating Online Short Course](https://realmealrevolution.com/emotional-eating-online-short-course-2/): Do you eat your feelings? - [Emotional Eating Online Short Course LC](https://realmealrevolution.com/emotional-eating-online-short-course-lc/): We live in an obese world where no amount of money seems to be able to reverse the suffering caused by our inability to lose weight and keep it off. That is because the world sees weight as the cause of the health problem, and not as a symptom of a much bigger problem. - [Perfect Keto Online Short Course LC](https://realmealrevolution.com/leads-pkosc/): Scratching your head with confusion about how to do this Keto or Banting thing properly? - [Perfect Keto Online Short Course](https://realmealrevolution.com/perfect-banting-keto-online-short-course/): Scratching your head with confusion about how to do this Keto or Banting thing properly - [7-Day Kilo Crushing Kickstart](https://realmealrevolution.com/kilocrushingkickstart/): Start or refresh your keto eating with a practical, step by step course. Meal plans, recipes, shopping lists and real guidance, so you stop guessing and start with confidence. - [Keto Coaching Program](https://realmealrevolution.com/keto-one-on-one-coaching-program/): Am I right? - [My account](https://realmealrevolution.com/my-account/): Dashboard Orders Downloads Addresses Account Details Logout Hello Real Meal Revolution (not Real Meal Revolution? Log out) From your account dashboard you can view your recent orders, manage your billing address, and edit your password and account details. - [Checkout](https://realmealrevolution.com/checkout/): First Name * - [Cart](https://realmealrevolution.com/cart/): Remove item Thumbnail image Product Price Quantity Subtotal × Emotional Eating Online Short Course R3,500.00 Emotional Eating Online Short Course quantity R3,500.00 × 2% System - Create Lasting Change with Jonno Proudfoot R3,500.00 2% System - Create Lasting Change with Jonno Proudfoot quantity R3,500.00 Cart Totals Subtotal R7,000.00 Total R7,000.00 Proceed to Checkout - [Shop](https://realmealrevolution.com/shop/) - [About](https://realmealrevolution.com/about/): Lose 1kg per week without exercising or starving yourself for $14, £11 or R200 per month. - [Home](https://realmealrevolution.com/): There are numerous benefits to the keto diet, and yes, it is safe. However, there are often drastic improvements in the first few weeks which may affect your required dose of certain medications. If you have been diagnosed with any of the following, we advise you to notify your doctor as soon as possible so they can monitor your progress. High blood pressure, Type 2 diabetes, Sleep apnoea, Kidney disease, Heart disease, Non-alcoholic fatty liver disease, Epilepsy, Chronic inflammation. - [The Real Meal Revolution: Low Carb Cooking](https://realmealrevolution.com/real-meal-revolution-low-carb-cooking/): https://youtu.be/ayheSigyj60 - [Real Meal Revolution](https://realmealrevolution.com/real-meal-revolution-book/): When Real Meal Revolution landed at number one on the bestsellers’ list and stayed there for twelve weeks, the publishing community started asking the RMR team and Quivertree Publications just how they managed to hit that literary sweet spot. Apart from the fact that the content in The Real Meal Revolution challenges the core fibre of science, medicine and public education, it has been edited to be become a hugely entertaining read. Incredible photographs of lip-smacking recipes by Proudfoot and Grier, shot by the great Craig Fraser, may also have something to do with the appeal. - [Raising Superheroes / Super Food For Super Children](https://realmealrevolution.com/raising-superheroes-book/): The Real Meal Revolution was all about taking on the global obesity epidemic with a revolutionary approach to eating; it challenged ingrained beliefs, changed thousands of lives, and continues to sell in record-breaking numbers. - [Banting 2.0 / Real Meal Revolution 2.0](https://realmealrevolution.com/banting-2-0-books/): Since the launch of the original Real Meal Revolution in November 2013, low-carb high-fat (LCHF) eating – otherwise known as Banting – has taken South Africa by storm. The book has sold 275,000 copies and counting, and both it and its follow-up title, Raising Superheroes, have been published internationally by the Little, Brown Book Group. The Real Meal Revolution website has seen more than two million visitors since its launch in 2014 and the company supports thousands of Banters on a monthly basis. - [Cookie Declaration](https://realmealrevolution.com/cookie-declaration-2/): Cookie Declaration - [Data Access Request](https://realmealrevolution.com/data-access-req/): This procedure sets out the key features regarding handling or responding to requests for access to personal data made by data subjects, their representatives or other interested parties. This procedure will enable Real Meal Revolution (further: “Company”) to comply with legal obligations, provide better customer care, improve transparency, enable individuals to verify that information held about them is accurate, and increase the level of trust by being open with individuals about the information that is held about them. - [Cookie Policy](https://realmealrevolution.com/cookie-policy/): This is the Cookie Policy for Real Meal Revolution, accessible from https://realmealrevolution.com. - [The 10 Commandments of Beginner Banting](https://realmealrevolution.com/10-commandments-beginner-banting/): The first thing you need to remember in Beginner Banting is that weight loss is unique to everyone. But there are some standard rules to weight loss that apply to everyone. - [The Facts](https://realmealrevolution.com/banting-diet-facts/): GET THE LATEST FACTS ON OUR NEW, UPDATED PROGRAM BANTING 2.0 AND THE FOUR PHASES CHARTING YOUR JOURNEY TO AWESOME WEIGHT AND HEALTH. - [The Banting Grey List](https://realmealrevolution.com/banting-grey-list/): These foods make up the Banting Grey List, and here they are: - [The Banting Really Red List](https://realmealrevolution.com/banting-really-red-list/): The Banting Really Red List: Your Ultimate Guide to Health Transformation - [The Banting Green List](https://realmealrevolution.com/banting-keto-green-list/): 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. - [The Banting Orange List](https://realmealrevolution.com/banting-orange-list/): The Banting Orange List – Exercise Self-Control - [The Banting Light Red List](https://realmealrevolution.com/banting-light-red-list/): The main differentiator on the Banting Light Red List when compared with the Banting Very Red List is an absence of gluten and pure processed sugar. - [Books](https://realmealrevolution.com/the-books/): THE FASTEST SELLING COOK BOOK IN SOUTH AFRICAN HISTORY WITH OVER 350, 000 COPIES SOLD IS NOW AVAILABLE INTERNATIONALLY. - [Recipes](https://realmealrevolution.com/banting-recipes/): OUR ONLINE PROGRAM IS JAM-PACKED WITH RECIPES, WE PROVIDE YOU WITH A FEW ESSENTIALS FREE RECIPES TO COOK UP A STORM. - [Banting FAQ](https://realmealrevolution.com/banting-faq/): SO YOU HAVE A QUESTION? THERE ARE SOME STANDARD BLANKET ANSWERS BELOW - [The Benefits of the Banting Diet](https://realmealrevolution.com/benefits-banting-diet/): Discover the Power of the Banting Diet: More Than Just Weight Loss! - [Banting / Keto Food Lists](https://realmealrevolution.com/banting-keto-food-lists/): THE REAL MEAL REVOLUTION FOOD LISTS Lose weight and rejuvenate your health by taking back your power! START LOSING RIGHT NOW BY DOWNLOADING THE BANTING & KETO FOOD LISTS - [Introduction to The Banting Diet](https://realmealrevolution.com/introduction-banting-diet/): Banting / Keto is a low-carb, gluten-free, sugar-free, healthy fat diet designed to burn your stored body as fuel so that you lose weight fast while transforming your health. - [Blog](https://realmealrevolution.com/real-thinking/): THE FASTEST SELLING COOK BOOK IN SOUTH AFRICAN HISTORY WITH OVER 350, 000 COPIES SOLD IS NOW AVAILABLE INTERNATIONALLY. - [Contact Us](https://realmealrevolution.com/contact-us/): SAY HELLO! DON'T BE SHY. ## JetPopup ## Products - [Perfect Keto Online Short Course – Exclusive Sugar-Free Challenge Deal only!](https://realmealrevolution.com/product/perfect-keto-online-short-course-exclusive-sugar-free-challenge-deal-only/): SIGN UP NOW AND SAVE R1000 OFF YOUR WEIGHT LOSS TRANSFORMATION Unlock Your Keto Success with South Africa's Leading Dietitian Join our 6-week online short course, guided by renowned Keto/Banting expert Bridget Surtees. Crush up to 2kg per week while gaining confidence in your ketogenic journey. Designed for both beginners and experienced enthusiasts, this course provides invaluable insights, weekly Zoom sessions, and WhatsApp support to help you achieve rapid weight loss and improved health. Embrace the Keto/Banting lifestyle and experience the benefits of normalized blood pressure, better sleep, increased energy, and more.   - [WORKING MUM’S FIRST 10 CHALLENGE – MF10](https://realmealrevolution.com/product/working-mums-first-10-challenge-mf10/):   WORKING MOMS’ FIRST 10 CHALLENGE (MF10) Guaranteed to lose you your first 10kg and equip you to crush the rest. The Working Mums’ First 10 Challenge (MF10) is NOT a course, it is a race against yourself to crush your first 10kg. No cut-off, no 24 million week course. Simple theory. Focus on execution. Track the results. Lose 10kg. Get your certificate. BOOM!   DEAL DETAILS:   MF10 CHALLENGE = R5,900 Bonus #1 COOKBOOK TRIO = R1,200 Bonus #2 EAT PSYCH COURSE = R3,500 Bonus #3 2% SYSTEM = R3,500 Bonus #4 TEAM STARTER KIT = R2,500   TOTAL DEAL VALUE = R16,600 THIS DEAL PRICE = R5,900   - [One-on-One Keto Coaching: Lose Weight with Expert Guidance](https://realmealrevolution.com/product/one-on-one-keto-coaching-lose-weight-with-expert-guidance/): FORGE A PARTNERSHIP AND TRANSFORM YOUR HEALTH AND YOUR LIFE Imagine working with a partner on your journey to develop a one-size-fits-YOU. That is why Jonno created One-on-One Online Keto Coaching. It is designed to customize your experience of the Keto / Banting diet so it fits your lifestyle and your body. The coach’s job is to help you bank the wins and make them habits, while shedding the habits that harm your growth and progress. This happens through daily interaction along with constant trial and reflection. This is truly a unique journey for everyone and our coaches are there to help you package your unique set of rules and indulgences. Results (all medical results of benefits of keto - we teach keto, your doc manages the rest):   Results: 6kg to 20kg in three months, depending on individual Reverse Type 2 Diabetes Boundless energy No hunger Reduced blood pressure Controlled blood sugar Improved sleep No exercise   PROGRAM DETAILS Start: Anytime Duration: Three Months Commitment: Eat clean. Exercise not required. Support: Daily contact with coach with Zoom check-ins   Shed pounds under the guidance of a trained expert who practices what she preaches, and gain lasting results and lasting confidence. Join us on this transformative journey!   - [Total Transformation Bundle](https://realmealrevolution.com/product/total-transformation-bundle-2/): SIGN UP NOW AND SAVE R2,500 ON YOUR TRANSFORMATION Embark on an extraordinary journey. This bundle gives you access to our two flagship courses for one outrageous price, racking up all of the benefits of keto and the lasting changes you will experience from getting control of stress eating, binge eating, emotional eating and succumbing to cravings. WHAT'S INCLUDED: Perfect Keto 6 Week Online Short Course: Guided by South Africa's foremost Keto/Banting/LCHF Dietitian, Bridget Surtees, valued at R3,500. Emotional Eating Online Short Course: Led by South Africa's leading expert in the Psychology of Eating, Victoria Webster, valued at R3,500. COURSE DATES AND DURATION Start Dates:  Choose which course you start first. Just join the next intake. Duration: Each course last seven weeks (prep week & six weeks of support). Break free from emotional eating, shed pounds, and gain lasting confidence. Join us on this transformative journey!   - [Perfect Keto Online Short Course – Webinar Special](https://realmealrevolution.com/product/perfect-keto-online-short-course-webinar-special/): SIGN UP NOW AND SAVE R1000 OFF YOUR WEIGHT LOSS TRANSFORMATION Unlock Your Keto Success with South Africa's Leading Dietitian Join our 6-week online short course, guided by renowned Keto/Banting expert Bridget Surtees. Crush up to 2kg per week while gaining confidence in your ketogenic journey. Designed for both beginners and experienced enthusiasts, this course provides invaluable insights, weekly Zoom sessions, and WhatsApp support to help you achieve rapid weight loss and improved health. Embrace the Keto/Banting lifestyle and experience the benefits of normalized blood pressure, better sleep, increased energy, and more. COURSE DATES AND DURATION Prep Week: TBC Official Course Starts : TBC Duration: 7 Weeks (prep week & six weeks of support)   - [MojoMe Erythritol Granules 400g](https://realmealrevolution.com/product/mojome-erythritol-granules-400g/): A natural low-calorie alternative to sugar! Low-Carb, pet-friendly, zero-calorie alternative to Xylitol! Erythritol is a naturally occurring sweetener derived from fruits such as pears, melons and grapes. It looks and tastes very much like sugar, (sucrose) yet has virtually no calories. Erythritol has 95% fewer calories (0.2 calories per gram) than table sugar and almost 70% of the sweetness with no after taste. Perfect for adding to beverages and baking. Erythritol has a zero glycemic index Erythritol has a clean, sweet taste without any bitter aftertaste. (Unlike Stevia which has a bitter aftertaste, especially if used in large amounts) Unlike Xylitol, which can be toxic to pets, Erythritol is pet-friendly and has been shown not to contribute to any negative side effects when used either as an ingredient or accidentally consumed straight from the bag. - [MojoMe Bovine Collagen Capsules 180’s](https://realmealrevolution.com/product/mojome-bovine-collagen-capsules-180s/): 180 Capsules 30 Servings Replenish the collagen you want and the hydration your body needs for younger-looking skin, optimal gut health and more flexible joints. Delicious and nutritious, MojoMe instant broth delivers a whopping 10g of collagen per 12g serving. It's also great for anyone looking for the benefits of nutrient-rich bone broth in an easy-to-use, on-the-go, no-big-soup-pot-required powder concentrate. - [MojoMe Multi Collagen Powder](https://realmealrevolution.com/product/mojome-multi-collagen-powder/): 250g 20+ servings Replenish the collagen you want and the hydration your body needs for younger-looking skin, optimal gut health and more flexible joints. Delicious and nutritious, MojoMe instant broth delivers a whopping 10g of collagen per 12g serving. It's also great for anyone looking for the benefits of nutrient-rich bone broth in an easy-to-use, on-the-go, no-big-soup-pot-required powder concentrate. - [MojoMe Marine Collagen Capsules 180’s](https://realmealrevolution.com/product/mojome-marine-collagen-capsules-180s/): 180 Capsules 30 Servings RESTORE YOUTHFUL RADIANCE. NATURALLY 100% Pure Hydrolysed Collagen Peptides SKIN | HAIR | NAIL | JOINT | BONE | HEALTH Premium Type I Collagen Low-molecular weight < 2000 Dalton (Da) 100% Wild-Caught White Fish Harvested from North Atlantic Waters MSC Certified sustainable fishing practices Free from shellfish and crustaceans Free from beef and pork derivatives Flavourless and odourless Dissolves instantly and clear every time > 96% absorption rate = maximum benefits Halaal Certified by NIHT South Africa WADA Certified FDA Approved - [MojoMe Multi Collagen Capsules 180’s](https://realmealrevolution.com/product/mojome-multi-collagen-capsules-180s/): 180 Capsules 30 Servings MojoMe multi collagen delivers the perfect combination of collagen types I, II and III. Our unique hydrolysed collagen complex fortified with vitamin C is a naturally occurring matrix of essential amino acids, glucosamine, chondroitin and hyaluronic acid which means you don’t have to choose between beauty benefits, joint benefits or supporting your overall wellbeing. Sourced from ethically wild-caught white fish (marine collagen), grass-fed beef (bovine collagen), and chicken collagen peptides help restore youthful radiance and vitality. Promote skin hydration, nourish hair and nails, support gut function, nourish cartilage and lubricate joints while keeping bones strong for improved joint function, comfort and mobility. - [MojoMe Sport Collagen for Athletes](https://realmealrevolution.com/product/mojome-sport-collagen-for-athletes/): 250g PACK | 10,000mg daily | 25 DAY SUPPLY Accelerate your sports performance, endurance and recovery with MojoMe Sport Collagen peptide complex. High in glycine, proline, alanine, and arginine to deliver specific sports nutritional benefits, it's the synergistic protein complex of choice for competing and professional athletes. The perfect recovery protein helps to build and repair the muscles, tendons, ligaments, and cartilage that are stressed during intense physical exertion. Maximising time spent training while minimising time lost to injury is key to reaching optimum performance levels. - [MojoMe Type 2 Collagen Capsules 120’s](https://realmealrevolution.com/product/mojome-type-2-collagen-capsules-120s/): 120 CAPSULES | 2000mg daily | 30 DAYS SUPPLY Targeted triple-action joint support Excellent natural solution for healthy agers and anyone with joint mobility or bone mineral density or cartilage degradation issues (OA and RA) Triple-action joint support isn't just for athletes — it's for everyone: 40+ years Women in menopause Who train or exercises often With recurring joint problems Endurance athletes Recovering from injury or surgery Suffering from strained joints Carrying a few extra kilo's or with sedentary lifestyles Looking to maintain healthy joints, strong bones and lean muscle mass - [MojoMe 100% Pure Marine Collagen Powder](https://realmealrevolution.com/product/mojome-100-pure-marine-collagen-powder/): 250g 20+ servings Restore youthful radiance. Naturally 100% Pure Hydrolysed Collagen Peptides ultra-purity type I collagen peptides Benefits: Skin | Hair | Nail | Joint | Bones 97%+ Protein (dry weight basis) Superior amino acid profile characterised by the predominance of glycine, proline and hydroxyproline which represent ±50% of the total amino acid content. This very specific composition cannot be found in other protein sources. Low-molecular weight < 2000 Dalton (Da) Sourced from 100% wild-caught white fish (marine) Harvested from North Atlantic Waters MSC Certified sustainable fishing practices Free from shellfish and crustaceans Free from beef and pork derivatives Flavourless and odourless Dissolves instantly and clear every time! (no lumps, no clumps) > 96% absorption rate = maximum benefits Halaal Certified by NIHT South Africa WADA Certified FDA Approved Eco-friendly packaging (100% recyclable) - [MojoMe Keto Collagen Creamer 250g](https://realmealrevolution.com/product/mojome-keto-collagen-creamer-250g/): 250g 20+ servings More than just a coffee creamer! Replenish the collagen you want, the protein and high-fibre prebiotic your body needs with the ketone boosting energy you crave. We combine grass-fed collagen and premium MCT oil with prebiotic fibre for added digestive support. Collagen protein enhances your body’s natural ability to repair and rejuvenate itself. MCT’s convert rapidly into fat-burning, brain-boosting sustainable energy. — Fuel your body, boost metabolism, sustain energy, suppress hunger, improve focus — power your day while helping to burn calories more efficiently. No added sugar, artificial sweeteners, or flavours means that your body gets more of what it needs — clean, sustained energy with maximum benefits that you can enjoy however and whenever you want! INSTANT SOLUBILITY — NO LUMPS. NO CLUMPS. - [MojoMe 100% Pure Hydrolysed TYPE 2 Collagen Chicken](https://realmealrevolution.com/product/mojome-100-pure-hydrolysed-type-2-collagen-chicken/): 250g PACK | 2500mg daily | 100 DAY SUPPLY Targeted triple-action joint support Excellent natural solution for healthy agers and anyone with joint mobility or bone mineral density or cartilage degradation issues (OA and RA) Please note that unlike our pure marine and pure bovine collagen which are completely odourless and flavourless, type II collagen does have a distinct taste which you may prefer to mask with stronger flavours by adding to your coffee, shake or smoothie. - [MojoMe 100% Pure Collagen Powder Bovine](https://realmealrevolution.com/product/mojome-100-pure-collagen-powder-bovine/): 250g 20+ servings Replenish the collagen you want and the hydration your body needs for younger-looking skin, optimal gut health and more flexible joints. Delicious and nutritious, MojoMe instant broth delivers a whopping 10g of collagen per 12g serving. It's also great for anyone looking for the benefits of nutrient-rich bone broth in an easy-to-use, on-the-go, no-big-soup-pot-required powder concentrate. - [Xiaomi Smart Blender](https://realmealrevolution.com/product/xiaomi-smart-blender/): The Xiaomi Smart Blender allows you to prepare healthy smoothies, fresh juice and crushed ice with ease. Whether you want to blend hot or cold drinks, the smart blender gives you options for up to 1200ml for hot drinks or 1600ml for cold drinks respectively. The Xiaomi Smart Blender gives you the power to easily whip up delicious treats like refreshing smoothies, fresh juices, and tasty soups. With 800–950W heating power, you can whip up hot drinks to warm yourself, and enjoy delicate flavours that are easy to digest. - [Xiaomi Smart Kettle Pro](https://realmealrevolution.com/product/xiaomi-smart-kettle-pro/): With a 1.5L large capacity, the Xiaomi Mi Smart Kettle Pro has many great features over the previous generation and caters to more than a few people at any given time. It can boil water quickly and easily thanks to its high power output. It also features a high definition digital screen to display its status and keep you up to date. - [Xiaomi Smart Air Fryer 3.5L](https://realmealrevolution.com/product/xiaomi-smart-air-fryer-3-5l/): Enjoy delicious low-fat food by using less oil and a smoke-free cooking experience with the Xiaomi Mi Smart Air Fryer. The oil inside the food is thoroughly fried through the 360° heated air circulation, providing delicious food with less grease and fat. High-speed circulation of the heat current ensures that the food is heated evenly, creating a crispy outer layer while keeping the inside soft. The temperature can also be adjusted between 40℃ to 200℃. The modern-looking minimalistic design will fit right into your kitchen and add some style. The sleek OLED touch-screen makes knobs and buttons a thing of the past and simplifies cleaning. - [Xiaomi Smart Air Fryer 4L](https://realmealrevolution.com/product/xiaomi-smart-air-fryer-4l/): Enjoy delicious low-fat food by using less oil and a smoke-free cooking experience with the Xiaomi Mi Smart Air Fryer Pro 4L. It features an upgraded 4L basket with the capacity to cook enough food for 1–5 people daily, coupled with an exclusive grill to make more efficient use of your cooking space. Its sleek and modern design brings back everything you love about the Xiaomi Smart Air Fryer with the addition of a three-layer heat-insulating transparent window for monitoring your cooking status in real time. This makes it much more convenient than having to open up the air fryer every time to check your food. - [Xiaomi Smart Air Fryer 6.5l](https://realmealrevolution.com/product/xiaomi-smart-air-fryer-6-5l/): Enjoy delicious low-fat food by using less oil and a smoke-free cooking experience with the Xiaomi Mi Smart Air Fryer. The oil inside the food is thoroughly fried through the 360° heated air circulation, providing delicious food with less grease and fat. High-speed circulation of the heat current ensures that the food is heated evenly, creating a crispy outer layer while keeping the inside soft. The temperature can also be adjusted between 40℃ to 220℃. The modern-looking minimalistic design will fit right into your kitchen and add some style. 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Embrace the Keto/Banting lifestyle and experience the benefits of normalized blood pressure, better sleep, increased energy, and more. COURSE DATES AND DURATION Prep Week: TBC Official Course Starts : TBC Duration: 7 Weeks (prep week & six weeks of support)   ## Listing Items/Components ## Recipes - [Pumpkin Nut Flapjacks](https://realmealrevolution.com/recipes/pumpkin-nut-flapjacks/): These flapjacks make for a yummy family breakfast treat. They’re also good for using up leftover cooked pumpkin from the night before. The recipe works wonderfully well in a waffle maker too, so if you have one give it a go. - [Seared Salmon On Garlic And Ginger Mushrooms With Bok Choi And Sesame](https://realmealrevolution.com/recipes/seared-salmon-on-garlic-and-ginger-mushrooms-with-bok-choi-and-sesame/): Here’s another wonderful salmon recipe to boost those omega-3s, and it’s sophisticated enough to use for a dinner party if you’re entertaining. This time we’re using salmon portions and giving it an Asian twist. The ginger should, once again, help with pregnancy-related nausea. Makes 2 portions. - [Super Beef Burgers](https://realmealrevolution.com/recipes/super-beef-burgers/): There are few meals more satisfying than a juicy, delicious, freshly made hamburger – another reason why commercial burger patties should be banned for all eternity. If you have a good relationship with your butcher, order your mince with 20% pork; it’ll just melt in your mouth. - [Thai Steamed Fish Pocket](https://realmealrevolution.com/recipes/thai-steamed-fish-pocket/): A fish pocket is quite similar to poaching in that you are also able to penetrate the fish with flavour. You're also not bound to the indoor kitchen with pockets as they cook just as well directly on hot BBQ coals as they do in the oven. - [Anti-oxidant Boosting Salad](https://realmealrevolution.com/recipes/anti-oxidant-boosting-salad/): This salad is packed full of ingredients with anti-oxidant and anti-inflammatory properties to boost the immune system and help fight off cancer-forming cells. For a hearty lunch, bulk it up with some seared salmon or grilled chicken. - [Veggie-packed Bobotie](https://realmealrevolution.com/recipes/veggie-packed-bobotie/): This South African classic is a family favourite and a brilliant vessel for secret vegetables. We’ve kept our version quite mild in flavour; add a little more curry powder to spice it up for more adventurous kids. - [Creamy Chicken And Mushroom Casserole With Bacon And Spinach](https://realmealrevolution.com/recipes/creamy-chicken-and-mushroom-casserole-with-bacon-and-spinach/): This is another time-consuming dish, but it’s the type you can play around with – and it ends up being wonderful comfort food for the whole family. Feel free to add any veggies you think your kids may enjoy. - [Almond And Poppy Seed Bread](https://realmealrevolution.com/recipes/almond-and-poppy-seed-bread/): Banting breads are great when toasted and poppy seeds usually go well with lemon. So as a serving suggestion we recommend toasting this bread and topping it with lashings of butter, avo and a squeeze of lemon. - [Bacon And Egg Cups](https://realmealrevolution.com/recipes/bacon-and-egg-cups/): This is the kind of thing you can whip together on a Sunday night and simply warm first thing before breakie for the rest of the week. If the price of parmesan is a bit steep, feel free to add in cheddar or whatever cheese you like. - [Beef Bourguignon With Cauli-mash](https://realmealrevolution.com/recipes/beef-bourguignon-with-cauli-mash/): Beef Bourguignon was one of the first dishes I ever learnt to make. I was working in a pub in Bournemouth on the south coast of England and this was one of the Sunday lunch house favourites. Although I learnt the English method first, this dish originates from Burgundy, hence the name. - [Cauli Kedgeree](https://realmealrevolution.com/recipes/cauli-kedgeree/): Originally a breakfast for kings, Kedgeree stems from a mishmash of Indian and colonial English origin. We prefer calling it a breakfast of champions. - [Roast Leg Of Lamb With Mint Sauce](https://realmealrevolution.com/recipes/roast-leg-of-lamb-with-mint-sauce/): There isn't much that can beat a succulent leg of lamb cooked on the bone. Impress your friends and family with this delicious recipe. - [Quick Chicken Banting Pasta](https://realmealrevolution.com/recipes/quick-chicken-banting-pasta/): Enjoy more flavour and texture with this beautiful Banting friendly "pasta" dish. Once you try this you'll wonder why you ever bothered with traditional pasta recipes. - [Coconut Bread](https://realmealrevolution.com/recipes/coconut-bread/): Coconut bread will go a long way towards helping you to satisfy those bread cravings. You should try it, it's delicious. - [Thai Red Chicken Curry](https://realmealrevolution.com/recipes/thai-red-chicken-curry/): Feel free to vary the amount of red curry paste according to how hot you want the dish. If you prefer a more mild flavour, rather start off with a small amount and add according to taste. - [Beef Goulash Soup](https://realmealrevolution.com/recipes/beef-goulash-soup/): This hearty dish is popular in Austria and Hungary, and is great for lunch or dinner. - [Parmesan And Walnut Crusted Tomatoes](https://realmealrevolution.com/recipes/parmesan-and-walnut-crusted-tomatoes/): This is a great veggie option for those who can’t handle eating rich meat every morning. It’s packed with heaps of goodness. - [Beef Moussaka Topped With Creamy Parmesan](https://realmealrevolution.com/recipes/beef-moussaka-topped-with-creamy-parmesan/): Moussaka is believed to have originated in the Ottoman Empire and was also popularised in Greece. This is a much more exciting, aromatic alternative to lasagne. - [Kassler Chops With Bubble And Squeak](https://realmealrevolution.com/recipes/kassler-chops-with-bubble-and-squeak/): Kassler Chops are smoked pork chops and are a traditional German cuisine. - [Coconut French Toast](https://realmealrevolution.com/recipes/coconut-french-toast/): Unless you are in a flying rush in the morning, this is well worth it. - [Chicken Espetada With Warm Pesto Veggies](https://realmealrevolution.com/recipes/chicken-espetada-with-warm-pesto-veggies/): Espetada roughly translated from Portuguese means "skewered", also commonly referred to as a kebab. Kebab means many different things in different parts of the world so for safety sake, if you don’t feel like saying ES-PE-TA-DA, you could always just say 'skewer'. - [Banting Cocoa](https://realmealrevolution.com/recipes/banting-cocoa/): This banting Cocoa is very easy to make. Who said you couldn't have a delicious hot drink when banting? - [Banting Toad In The Hole](https://realmealrevolution.com/recipes/banting-toad-in-the-hole/): Toad in the Hole is a traditional British dish, but this has been adapted for banting and will make for a filling breakfast. - [Baked Eggs With Haddock, Cheddar And Spinach](https://realmealrevolution.com/recipes/baked-eggs-with-haddock-cheddar-and-spinach/): Eggs are one of the most nutritious foods you can eat and this is a great way to start the day. - [Carb-free Cauli-wraps](https://realmealrevolution.com/recipes/carb-free-cauli-wraps/): Cauli-wraps are another superb “fake carb” for which we owe thanks to the cauliflower. They won’t keep as long as a standard tortilla so you’ll want to freeze them and defrost as needed. - [Low-carb Tuna Poke Bowls](https://realmealrevolution.com/recipes/low-carb-tuna-poke-bowls/): I know. You’re thinking, ‘What about the pineapple?’ For what you get in carbs in this small amount of pineapple, you get a million times more in digestive enzymes. But that’s not a license to be naughty. With the pineapple included, this is a once a week or month kind of dish. Unless of course you don’t give a shit about carbs. Then you can eat it whenever you like. - [Low-carb Magical Mushroom Sauce](https://realmealrevolution.com/recipes/low-carb-magical-mushroom-sauce/): This is literally the best mushroom sauce you will ever eat in your life. - [Spicy Roasted Cabbage Wedges](https://realmealrevolution.com/recipes/spicy-roasted-cabbage-wedges/): Got cabbage? Great. Make this recipe. It's very simple! - [Baked Chilli Con Carne – Or Just ‘chilli’](https://realmealrevolution.com/recipes/baked-chilli-con-carne-or-just-chilli/): You could do this in a slow cooker, and some may argue that you should do it in a pot. Putting something in a tray and wrapping it in foil and letting it do its thing in the oven, in my experience, offers the least risk of a black and crispy stew. - [Spicy Korean Cucumber Salad](https://realmealrevolution.com/recipes/spicy-korean-cucumber-salad/): A perfect side dish for spring and summer weather. - [Jamaican Jerk Chicken](https://realmealrevolution.com/recipes/jamaican-jerk-chicken/): This Jamaican jerk chicken recipe will transport you to Jamaica via your tastebuds. - [Whole Roasted Jerk Cauliflower](https://realmealrevolution.com/recipes/whole-roasted-jerk-cauliflower/): A spicy jerk cauliflower recipe to give you a taste of the Caribbean. It is for spice lovers only as it packs a punch almost as hard as the local rum! - [Seed Crackers](https://realmealrevolution.com/recipes/seed-crackers/): Seed crackers are the perfect alternative to your standard bread crackers. - [Casablanca Chicken Casserole](https://realmealrevolution.com/recipes/casablanca-chicken-casserole/): This is a savory dish with a hint of sweet. Very healthy and nutritious! - [Low Carb Caprese Salad](https://realmealrevolution.com/recipes/low-carb-caprese-salad/): We would traditionally drizzle a caprese with balsamic vinegar, but it is very syrupy and sugary so we have swapped in vinaigrette. Not the Italian answer! - [Nutty Sagey Gem Squash Puree](https://realmealrevolution.com/recipes/nutty-sagey-gem-squash-puree/): This creamy squash puree is blended with butter for a deliciously rich and nutty flavor - [Kim Chi](https://realmealrevolution.com/recipes/kim-chi/): Learn how to make this traditional Korean side like a pro. - [Pan Fried Haddock With Olives And Tomatoes](https://realmealrevolution.com/recipes/pan-fried-haddock-with-olives-and-tomatoes/): Pan Fried Haddock Mediterranean Style with cherry tomatoes, olives and tangy capers is very easy but very flavorful dish - [Creamy Bacon Onions](https://realmealrevolution.com/recipes/creamy-bacon-onions/): A great savory dish combining fried onion and crispy bacon pieces. - [Greek Kale Salad With Tahini Dressing](https://realmealrevolution.com/recipes/greek-kale-salad-with-tahini-dressing/): This healthy Greek kale salad recipe is full of bold Mediterranean flavors. It packs great for lunch, too. Vegetarian, gluten free, and easily vegan. - [Ramenless Pork Ramen](https://realmealrevolution.com/recipes/ramenless-pork-ramen/): Ramen is a traditional Japanese dish that typically uses Chinese-style wheat noodles, but this recipe lacks the key ingredient, hence the name. - [Charred Okra With Lemon And Coriander Dressing](https://realmealrevolution.com/recipes/charred-okra-with-lemon-and-coriander-dressing/): If you’re not keen on firing up the BBQ, you can char them over a gas flame. - [Game Fish Tiradito](https://realmealrevolution.com/recipes/game-fish-tiradito/): Tiradito is a Peruvian dish of raw fish, cut in the shape of sashimi, and of aspect similar to crudo, and carpaccio, in a spicy sauce - [Chicken Soup For The Soul](https://realmealrevolution.com/recipes/chicken-soup-for-the-soul/): Chicken soup for the soul says it all. This is basically a repeat of the original stock making process, but you are doubling up on the nutrients and flavour. - [Hobochokes](https://realmealrevolution.com/recipes/hobochokes/): Leeks done in the style of artichokes. AKA: Poor man’s artichoke, or, Hobochokes. - [Mushroom Truffle Sosaties](https://realmealrevolution.com/recipes/mushroom-truffle-sosaties/): The truffle oil just elevates everything to the next level. Get in. - [Mussel Chowder](https://realmealrevolution.com/recipes/mussel-chowder/): This tasty corn chowder is really comforting and the fresh mussels give a beautiful depth of flavour. - [Baby Bakin’ Salad](https://realmealrevolution.com/recipes/baby-bakin-salad/): If you ever need a folic acid boost, this salad is the answer. Whether you're pregnant or not! - [Bacon Asparagus And Soft-boiled Eggs](https://realmealrevolution.com/recipes/bacon-asparagus-and-soft-boiled-eggs/): This is a delicious warm salad recipe. - [Beef Tataki](https://realmealrevolution.com/recipes/beef-tataki/): This is great as a starter. - [Blood Sausage, Pork Belly And Chorizo Soupy Stew](https://realmealrevolution.com/recipes/blood-sausage-pork-belly-and-chorizo-soupy-stew/): This is a meal all on its own. - [Braised Short Rib](https://realmealrevolution.com/recipes/braised-short-rib/): To get this recipe right, you will need to visit your butcher. You need to ask him to cut the ribs across the bones into 4 cm-thick sections. - [Buttered Brussels Sprouts With Bacon & Creme Fraiche](https://realmealrevolution.com/recipes/buttered-brussels-sprouts-with-bacon-creme-fraiche/): I’d love to take credit here but I stole this idea from one of South Africa’s greatest chefs, Bertus Basson of Overture in the Stellenbosch Winelands. - [Calf’s Liver With Onions](https://realmealrevolution.com/recipes/calfs-liver-with-onions/) - [Carmen’s Charred Red Pepper Soup](https://realmealrevolution.com/recipes/carmens-charred-red-pepper-soup/) - [Carrate Chicken Noodle Salad](https://realmealrevolution.com/recipes/carrate-chicken-noodle-salad/): This is the perfect salad to throw together if you have some leftover roast chicken from the night before. - [CAULIFLOWER COLCANNON](https://realmealrevolution.com/recipes/cauliflower-colcannon/) - [Cauliflower and Cheese Tots](https://realmealrevolution.com/recipes/cauliflower-and-cheese-tots/): Bite-sized cauliflower cheese! Could this be the greatest invention ever? They may look like a pain to make, but they’re actually very easy. - [Charred Halloumi And Pepper Salad](https://realmealrevolution.com/recipes/charred-halloumi-and-pepper-salad/): If you are doing a huge batch of these salads, you can assemble them, place them on an oven tray and warm them all under the grill just before you serve. - [Chicken Spinach And Cheddar Cannonballs](https://realmealrevolution.com/recipes/chicken-spinach-and-cheddar-cannonballs/): These cannonballs are great for the whole family and come with a basic tomato sauce that’s worth keeping in your recipe arsenal - [Chicken Yakitori Skewers With Cucumber Salad](https://realmealrevolution.com/recipes/chicken-yakitori-skewers-with-cucumber-salad/): This is a great marinade for chicken that can be used on pieces and skewers, and is perfect for the braai. - [Cullen Skink (Scottish Haddock Soup)](https://realmealrevolution.com/recipes/cullen-skink-scottish-haddock-soup/): Serves 4 Starters - [Drunken Lamb Ribs](https://realmealrevolution.com/recipes/drunken-lamb-ribs/) - [Fasolakia Ladera – Green Beans Cooked In Tomato](https://realmealrevolution.com/recipes/fasolakia-ladera-green-beans-cooked-in-tomato/) - [Funky Fish Tacos](https://realmealrevolution.com/recipes/funky-fish-tacos/): This recipe uses our low-carb pancakes as the tacos. We cooked them in a slightly smaller pan this time and got 6 tacos from the recipe. - [Game Fish Ceviche](https://realmealrevolution.com/recipes/game-fish-ceviche/): I think by now most people are used to ordering raw fish in sushi restaurants, but I know that many are still afraid to make it raw at home. - [Gomen Wat](https://realmealrevolution.com/recipes/gomen-wat/) - [Killer Calamari](https://realmealrevolution.com/recipes/killer-calamari/): For some reason, homemade calamari often comes out wrong. Here’s the secret so that never happens again. - [Mother-in-law’s Coronation Chicken](https://realmealrevolution.com/recipes/mother-in-laws-coronation-chicken/): This is literally my mother-in-law’s coronation chicken.I was going to write something funny about it, but it is so good there is actually nothing funny to say - [Nasu Dengaku – Grilled Miso Aubergine](https://realmealrevolution.com/recipes/nasu-dengaku-grilled-miso-aubergine/) - [Not-Butter Chicken](https://realmealrevolution.com/recipes/not-butter-chicken/): This is a much more appropriate interpretation for the term ‘butter chicken’, as it is literally chicken cooked in butter - [Ratatouille Shakshuka Eggs](https://realmealrevolution.com/recipes/ratatouille-shakshuka-eggs/): The recipe name may sound rather fancy, but it’s a piece of cake to make and a great way to encourage family breakfasts. - [Roasted Artichokes With Lemon And Dill Vinaigrette](https://realmealrevolution.com/recipes/roasted-artichokes-with-lemon-and-dill-vinaigrette/): Artichokes look terrifying whole if you’ve never cleaned them before. There’s nothing to be afraid of. - [Roasted Courgette Hummus](https://realmealrevolution.com/recipes/roasted-courgette-hummus/): Although chickpeas aren’t true carbs, they are quite high in starch which puts them on Orange B - [Seared Tuna With Warm Italian Umami Salad](https://realmealrevolution.com/recipes/seared-tuna-with-warm-italian-umami-salad/): Umami is supposedly the sixth flavour after sweet, sour, salty, spicy and bitter (these make up a lot of Asian flavours). - [Rosemary Salted Sirloin With Lemon And Avocado](https://realmealrevolution.com/recipes/rosemary-salted-sirloin-with-lemon-and-avocado/): This recipe is inspired by my first head chef, Mike, who taught me the art of avocado hollandaise – true story. - [Takeaway Chicken](https://realmealrevolution.com/recipes/takeaway-chicken/): If you’re nervous about a massive chicken braai that you have to get through, steaming the chicken first will save you from killing anyone with salmonella. - [Smoked Salmon Trout And Asparagus Pasta](https://realmealrevolution.com/recipes/smoked-salmon-trout-and-asparagus-pasta/): The best source of good omegas is fatty fish, and you can’t go wrong with salmon or salmon trout. - [Spicy Chicken Wings With Blue Cheese Dip](https://realmealrevolution.com/recipes/spicy-chicken-wings-with-blue-cheese-dip/): ‘Buffalo Wings’ are a classic American-style bar snack. Here is a sugar-free version that we hope will guarantee the same satisfaction. - [Roasted Cauliflower And Cheddar Soup](https://realmealrevolution.com/recipes/roasted-cauliflower-and-cheddar-soup/): This soup is perfect for a chilly winter lunch. Serve it with a buttery Banting roll or some carb-free toast. - [Pumpkin Nut Flapjacks](https://realmealrevolution.com/recipes/pumpkin-nut-flapjacks/): umpkin Nut Flapjacks - These flapjacks make for a yummy family breakfast treat. They’re also good for using up leftover cooked pumpkin from the night before. The recipe works wonderfully well in a waffle maker too, so if you have one give it a go. - eggs (seperated), banana (peeled and chopped), pumpkin (cooked and mashed), almond butter, ground cinnamon, mixed spice, almond flour, baking powder, melted butter, coconut oil or butter for frying, cream cheese to serve, In a clean bowl, whisk the egg whites to soft peaks and set aside. Except for the coconut oil or butter and cream cheese, place the remaining ingredients and egg yolks into a food processer and mix until they are the consistency of a batter. Pour the batter into a bowl. Gently fold the egg whites through the batter using a metal spoon. Heat a little coconut oil and/or butter in a large pan to medium heat. Once the butter starts to sizzle, add spoonfuls of batter into the pan and cook until bubbles start to appear on the surface of the flapjacks. Flip the flapjacks over and cook until golden on both sides. Repeat with the remaining batter. (Note: because these flapjacks aren’t made with gluten, they are quite delicate, so take care when flipping.) To make the cinnamon butter, simply melt the ingredients together. Serve the flapjacks witha few spoonfuls of cream cheese and a drizzle of cinnamon butter.; - ## Testimonials - [Tertia Behr](https://realmealrevolution.com/testimonials/tertia-behr/): I caught up with Tertia, one of the RMR Hero Leaders, to find out what she went through on the RMR Hero Program, and the RMR Online Keto/Banting Course (those are the two programs she took with us) - [Penny Mcbride](https://realmealrevolution.com/testimonials/penny-mcbride/): Tell us about your approach to your health before engaging with the RMR Hero Program. - [Karen Field](https://realmealrevolution.com/testimonials/karen-field/): This is a letter we got from one of our Hero Program participants half way through the Hero Program. What a legend!!! - [Linda Bisset](https://realmealrevolution.com/testimonials/linda-bisset/): Linda joined the Online Course, then took it to the next level and joined the Hero Program and here is her story… - [Irina Seewoosungkur](https://realmealrevolution.com/testimonials/irina-seewoosungkur/): A letter from a raging fan of RMR and our Eating Psychology Online Transformation Program - [Sam Young](https://realmealrevolution.com/testimonials/sam-young/): Jonno caught up with Sam Young, one of RMR’s coaching clients, shortly after she finished her three month One-on-One Coaching Program. - [Adrienne Hackett](https://realmealrevolution.com/testimonials/adrienne-hackett/): The more weight I gained the more it gave me the licence to continually eat. I felt I had no will power and felt continually disappointed and angry with myself. As the low-fat diet drove me to eat… And then binge on chocolates and junk food. - [Rut Prinsloo](https://realmealrevolution.com/testimonials/rut-prinsloo/): Jonno caught up with Rut about her transformation, and here is what she had to say 🙂 - [Nicky Heyne](https://realmealrevolution.com/testimonials/nicky-heyne/): Before coming to RMR my health was most certainly not a priority. I was happy sitting on the couch watching TV and comfort eating all day. The more weight I gained the more it gave me the licence to continually eat. I had no will power and felt continually disappointed and angry with myself. - [Mike Murphy](https://realmealrevolution.com/testimonials/mike-murphy/): Here is a personal letter I received from Mike after his success with our RMR Coaching Program… - [Jhanine Honeymoon](https://realmealrevolution.com/testimonials/jhanine-honeymoon/): I have always had a problem with food. I wasn’t overweight as a teen but I was extremely body - [Anne Landman](https://realmealrevolution.com/testimonials/anne-landman/): Cape Town resident, and general legend, Anne Landman took on the Banting / Keto diet just three months ago and basically evaporated in front of her own eyes. - [Colin Francis](https://realmealrevolution.com/testimonials/colin-francis/): Before I started Banting looked like a terrible overweight. Then I heard about it from a friend. What happened next was complete transformation. And now I’m not even taking all my diabetic meds….sadly (lol) had to buy new wardrobe. - [Etienne Smit](https://realmealrevolution.com/testimonials/etienne-smit/): Before I started this journey, food was something I never gave much thought to. I always assumed ‘eat less move more’ was the answer. - [Rita Venter](https://realmealrevolution.com/testimonials/rita-venter/): I was always thin, extremely thin. When I got married at the age of 24 I weighed 48kg. I stayed this weight even after my children were born. But in my 40s I suddenly gained weight for no reason. I had not changed my eating habits, exercise regime or anything that was glaringly obvious. I thought that I was eating a pretty healthy diet. Whole grain low GI breads, low fat or fat free, etc. but the weight started piling on for no reason. - [Tracy Hardcastle](https://realmealrevolution.com/testimonials/tracy-hardcastle/): Tracy Hardcastle, one of her latest clients, was no different. This is what Tracy had to say when she hopped online for an interview for our Wall of Power. - [Lee-ann Patrick Forshaw](https://realmealrevolution.com/testimonials/lee-ann-patrick-forshaw/): https://www.youtube.com/watch?v=UnuaR5UZlpw - [Edward Brooks](https://realmealrevolution.com/testimonials/edward-brooks/): I am approaching 50 and I was used to being fit. I was in the Army but even when I was in full time service I struggled with my weight. Constantly making bad dietary decisions. I had been dieting or giving up something for many years with no discernible effect. I have slightly high blood pressure and stomach acid problems and I was worried that type 2 diabetes was a real possibility. I was irritable, unhappy with my body and anxious about my health. I worried I was not setting a good example to my young children. - [Marietjie Witte](https://realmealrevolution.com/testimonials/marietjie-witte/): After my husband was admitted to the hospital, I stayed with him all day every day. During that time, I started living on take-away. I ate KFC during the mornings at hospital, and whatever I could find that was still open, at night. - [James Preston](https://realmealrevolution.com/testimonials/james-preston/): Banting is by far the best thing that has ever happened to me. Never in my life have I ever felt so healthy, happy and full of energy. I have never looked so good either! - [Richard Morris](https://realmealrevolution.com/testimonials/richard-morris/): I started Banting on 21 July 2014, wearing size 18 clothes. I also had severe problems with my stomach / digestive system and was in constant pain and chronic heartburn and nausea. I had been through many medical tests, with the result: normal. I had gone gluten-free since January 2014, which improved my symptoms, but did not take it away completely. - [Andrea Snaddon](https://realmealrevolution.com/testimonials/andrea-snaddon/): Before I started Banting I had as the cliche goes tried every diet in the book. I had yoyo’ed through-out my entire adult life. Losing 10kg and then gaining 15. I was very overweight, yet felt quite powerless to control my appetite and urges. - [Scott Morgan](https://realmealrevolution.com/testimonials/scott-morgan/): Before I started Banting I was 82 Kg, BMI ~ 30, even though running 35 Km per week training for 10Ks. - [Johanita Jordaan](https://realmealrevolution.com/testimonials/johanita-jordaan/): This is testimonial of a client of Sam Bell, head coach and program coordinator at RMR. She’s a legend, and so is Johanita. - [Heather Lock](https://realmealrevolution.com/testimonials/heather-lock/): Before I started Banting I was always overweight (from the age of 10 years old despite following a low fat and fat free regime), suffered from terrible hay-fever, blood sugar problems and high cholesterol, poor body image and low self-confidence. - [Jenny Butler](https://realmealrevolution.com/testimonials/jenny-butler/): Before I started Banting I had a huge stomach, suffered from IBS (badly!), snored, had apnea, used to get headaches, had sinus problems, suffered from terrible menopausal hot flushes for 15 years whenever I tried to go off my HRTs, could hardly bend to cut my toenails, and was plagued by outbreaks of boils. - [Antoinette Burger](https://realmealrevolution.com/testimonials/antoinette-burger/): I started Banting on 21 July 2014, wearing size 18 clothes. I also had severe problems with my stomach / digestive system and was in constant pain and chronic heartburn and nausea. I had been through many medical tests, with the result: normal. I had gone gluten-free since January 2014, which improved my symptoms, but did not take it away completely. - [Steve Akester](https://realmealrevolution.com/testimonials/steve-akester/): Then I heard about it from a book signing ceremony in Century city Cape Town. - [Fritz Dittmann](https://realmealrevolution.com/testimonials/fritz-dittmann/): Last year April I was diagnosed Type 2 Diabetic….my HB1AC at the time was 133mmol and my weight was 115kg. I went on an extensive weight loss program and started cycling. Lost down to 105kg and came off the medication. However no sooner had I cycled 2000 km across the Alps and I started picking up weight again. After Xmas I was back to 114.8kg, that’s when I started banting. - [Sergey Lozovoy](https://realmealrevolution.com/testimonials/sergey-lozovoy/): I started Banting on 21 July 2014, wearing size 18 clothes. I also had severe problems with my stomach / digestive system and was in constant pain and chronic heartburn and nausea. I had been through many medical tests, with the result: normal. I had gone gluten-free since January 2014, which improved my symptoms, but did not take it away completely. - [Dee Reddan](https://realmealrevolution.com/testimonials/dee-reddan/): It started in early February when a friend spoke about the new diet in the Real Meal Revolution Red Book. - [Kirsten Dewar](https://realmealrevolution.com/testimonials/kirsten-dewar/): Current weight in May was hovering around 81kg mark. Another 7 to my ideal weight, of 75kg. And I will get there no doubt about it anymore. Fasting glucose at last check was average of 5.2. Blood pressure 110/70, cholesterol is 5 my GP is happier than a pig in mud!) - [Adam Van Der Walt](https://realmealrevolution.com/testimonials/adam-van-der-walt/): In June 2014, weighing in at 282kg, 29 year old AJ had a harrowing experience when he went with his grandmother to visit friends of hers.They arrived to a horrific crime scene where tragically the husband had been murdered and his wife left badly injured. It was in the midst of this experience of tragic loss of life that AJ made the decision to change his own life. - [Kari Reynolds](https://realmealrevolution.com/testimonials/kari-reynolds/): Before I started Banting I was constantly hungry, was craving bread all day long, couldn’t control portion sizes and had given up hope of losing weight. - [Jonita Hearn](https://realmealrevolution.com/testimonials/jonita-hearn/): Before I started Banting I was in pain 24/7, had gout and a lot of medical issues that was never diagnosed. I had trouble being upright for extended periods even just standing for 10 minute was a challenge for me, my back just couldn’t take the weight anymore. I could only walk a few meters than I had to sit down for a while. I have severe psoriasis and that had a huge effect on my pain levels daily and my mood as well. I hardly slept for 4 hours a night and suffered from insomnia and I was very depressed a lot of the time. I didn’t feel like doing fun things with my kids and I hated socializing or just being around people as I was so self-conscious of my body. Getting up each morning felt like a mission both mentally and fiscally. - [Richard Gregory](https://realmealrevolution.com/testimonials/richard-gregory/): Before I started Banting I was 115kg constantly tired and experiencing gastric problems. I was rushed to hospital twice with gastric problems which could not be explained by doctors initially but turned out to be a Gluten sensitivity. - [Colleen Grove](https://realmealrevolution.com/testimonials/colleen-grove/): A month later I flew to the Free State to assist with caring for my brother who was being discharged from the rehabilitation clinic back to the farm. I spent 10 weeks on the farm, maintaining my no to very little carbs lifestyle and enjoying all the fresh fatty meat produce from neighbouring farms and the fresh veggies that my nephew grows. It was fun walking around and harvesting and eating all the fresh produce. Without my knowing it I was already partially following a low carb high fat diet. There was no internet connectivity so I was just doing what I thought seemed OK. There was also no scale on the farm but I could tell that I was losing weight and on my return home the first thing I did was climb on my scale. I was 13kg down and I was feeling so good. - [Nico Kirsten](https://realmealrevolution.com/testimonials/nico-kirsten/): I have tried some diets over the years, but realised that they do not work. I made a decision that I will not go on another diet, unless it is for the rest of my life. - [Riette Basson](https://realmealrevolution.com/testimonials/riette-basson/): I am a very active person, but also a working mom who has a lot on her plate. I have always been on a ‘healthy diet’…the so called low-fat one, but always had to take lots of snacks to work to keep me going during the day. Despite the fact that I have been training hard and ‘eating right’ I also could not shed those extra few kilograms. - [Alma Van Wyk](https://realmealrevolution.com/testimonials/alma-van-wyk/): Before I started Banting my husband and I were very overweight and knew for a long time we had to do something, but both of us were so tired of trying and failing. - [Minnaar Fullard](https://realmealrevolution.com/testimonials/minnaar-fullard/): Before I started Banting, I had been a runner and inclined to fitness all my life. I have a compulsory fitness component to my life in that I am a Special Forces Operator that need to stay at a minimum level of fitness. I was an active participant in road running and ran several marathons, including twice the Two Oceans and twice the Comrades. I have always had a ‘sweet tooth’ and fond of pastas so the idea of carbo-loading was naturally appealing to me. Despite my best efforts at staying and keeping fit, I had to experience my thighs “love handles” growing away from my body especially after reaching the forties. I also started picking up quite a stomach. I started experiencing discomfort while sleeping, my legs seems to have lost their feeling and I often woke up with pins and needles. The sensation after eating a lot of bread or potato or in general a high carb meal really started becoming problematic. Discomfort and heartburn as well as deadly tiredness became regular symptoms of mine. I started picking up weight despite my best efforts to train hard and run or exercise it off. The worst part is that I often found myself over indulging when I consume a lot of sugar and carbohydrate rich foods. The craving for more and the lack of a feeling of being satisfied often got me in trouble with my wife. Compulsive eating habits were part of my daily regime often taking a second or a third helping during the evening meal. - [Rieghard Janse Van Rensberg](https://realmealrevolution.com/testimonials/rieghard-janse-van-rensberg/): It started little more than 2 years ago, when in January 2012, I decided that something had to be done. Its been almost 6 months since my failed attempt to cycle the 2011 Trans Baviaans and I have not run or cycle a single km. I was however fully aware of the main reason for the failed attempt, not a lack of training, but rather trying to cycle up those hills in the Baviaans with 30+Kg excess weight. It would be like doing it now, only with my 9-year old Daughter on my back! - [Jane Vause](https://realmealrevolution.com/testimonials/jane-vause/): Tell us about your approach to your health before engaging with RMR. - [Mari Lee](https://realmealrevolution.com/testimonials/mari-lee/): Before I started Banting I have been overweight my entire adult life At 55 both my knees simply packed up. I do not have a medical aid so knee replacements were out of the question. My GP told me very bluntly that the knees would feel better if I was not so overweight. - [Leslie van Romburgh](https://realmealrevolution.com/testimonials/leslie-van-romburgh/): I ran my last Comrades in 2010 (No 10, in 10h21min – my goal was 10h20min = 2010 so sentimental), anyway and felt that I have reach my personal goal – Carbo loaded for 10 years 3 days before every marathon and ultra. - [Rene Real](https://realmealrevolution.com/testimonials/rene-real/): Before I started Banting I tried many different so called diets but just couldnt lose weight. I was diagnosed with IBS and was told by a surgeon that I would have to use Movicol for the rest of my life. I was always bloated and severely constipated. I also suffered from terrible joint pains and in general just constantly felt sick and always tired. - [Amanda Langeveldt](https://realmealrevolution.com/testimonials/amanda-langeveldt/): Before I started Banting I was overweight with diabetes cholesterol high blood pressure. - [Danielle Hackett](https://realmealrevolution.com/testimonials/danielle-hackett/): Danielle Hackett is an absolute LEGEND!!! She joined and then got the rest of her family to join. Between her and her family they have lost over a 100kg together. This is her story… - [Gary Meade](https://realmealrevolution.com/testimonials/gary-meade/): Before I started Banting I was an overweight fairly lazy 49 year old father of a wonderful ten year old boy. my only exercise was on a Sunday when i took him to Nipper training and helped out for two hours. I had grand intentions of doing hikes every other weekend and cycling with my son but they all came to naught. - [James Fitzpatrick](https://realmealrevolution.com/testimonials/james-fitzpatrick/): I was grossly overweight and miserable. I weighed in at 104KG and had started to snore, pissing my wife off to no end. That was the final straw. The reason for my weight gain was that I officially gave up smoking. The weight just packed on. I had no inclination to get active again. I never was inclined to get physically active, tired all the time. Anyway, come last March, I decided I needed to do something. My wife came home and told me about a patient who had started Banting after reading The Real Meal Revolution. - [Allan Le Roux](https://realmealrevolution.com/testimonials/allan-le-roux/): Before I started Banting I weighed in at 130kgs was on IR medication but gyming like a dog. size 42 pants and XXl shirts. - [Johan Lemmer](https://realmealrevolution.com/testimonials/johan-lemmer/): Before I started Banting I was over-weight (@125kg), had cholesterol (2 pills daily), high blood pressure (on medication), and had sleep apnea (I slept with the machine for 5 years) - [Schalk Van Den Berg](https://realmealrevolution.com/testimonials/schalk-van-den-berg/): Before I started Banting, I was battling with my weight and eating to much carbs. Then I heard about Banting and decided to go that way by cutting out carbs completely. What happened next was I was amazed with the results after two months by losing 8kg and my cholesterol down from avg 4.7 to 3.6 - [Charleen Esterhuizen](https://realmealrevolution.com/testimonials/charleen-esterhuizen/): Before I started Real Meal Revolution I was severely overweight, sick and had NO life and NO energy. I had high blood sugar and high blood pressure and was borderline diabetic. I often passed out at home and eventually after being ill for 3 years (being in bed most of that time), I went to the doctor in November 2013 and walked home in tears! My doctor let me know that I would have a stroke and simply would never wake up again IF I did not change something drastically! At first I was angry with him. But HIS words were a huge wake up call! I started biokenetics in August 2013 but had to be monitored all the time as my blood pressure was too high. NOTHING helped! I ate different foods (which I considered healthy at that time). - [Michelle Cantlay](https://realmealrevolution.com/testimonials/michelle-cantlay/): Before starting with RMR I had a very all or nothing approach to dieting. - [Glenda Smith](https://realmealrevolution.com/testimonials/glenda-smith/): Glenda Smith joined the Real Meal Revolution and this is her parting comment to her coach, Sam! - [Sam Bell](https://realmealrevolution.com/testimonials/sam-bell/): Sam Bell’s transformation catapulted her into a new side-hustle as a health coach and the Real Meal Revolution’s program coordinator. And, this is her story… - [Lisa Van Aswegen](https://realmealrevolution.com/testimonials/lisa-van-aswegen/): Lisa joined RMR as part of a private one-on-one coaching engagement with me (Jonno) on my Food Transformation Program. Food Transformation is designed to help you redesign your relationship with food, and yourself. This is what she had to say about her experience with me and RMR. - [Margie Hackett](https://realmealrevolution.com/testimonials/margie-hackett/): Margie is a local legend at RMR. She does the work and it has paid dividends. She is also proof that it is never too late to start. - [Tessa Whitfield](https://realmealrevolution.com/testimonials/tessa-whitfield/): A few weeks back I interviewed Tessa Whitfield, one of our super star clients, on Facebook LIVE about her unbelievable weight loss transformation.  - [Angela Stemmet](https://realmealrevolution.com/testimonials/angela-stemmet/): We caught up with Angela Stemmet, Real Meal Revolution coaching client, and this is what she had to say… - [Karen Castopoli](https://realmealrevolution.com/testimonials/karen-castopoli/): Before RMR, I absolutely took my health for granted! Always seemed to have good health but did overindulge so often then would immediately exercise like crazy to maintain weight. - [Kate George (Jonno’s Wife)](https://realmealrevolution.com/testimonials/kate-george/): When Jonno and I got back together in 2012 I had just been on a remarkable weight loss crusade. I had watched some Tim Noakes videos and I had read the Dukan Diet. - [Varda Augistin](https://realmealrevolution.com/testimonials/varda-augistin/): Some six years ago I was obese (95 kilo), I had elevated blood pressure and I was overworked. I decided to do something about it. I quit my job and started to lose weight through eating LCHF and doing exercise. That was the first time I encountered RMR. I saw Prof. Noakes and decided to use the Real Meal Revolution as my guide. And, it worked. I lost 28kg. - [Jenni Lemmon](https://realmealrevolution.com/testimonials/jenni-lemmon/): Jonno caught up with Jenni Lemmon, who was just wrapping up her Three Month Hero Program to hear how she crushed her 11kg and what has changed for her.  - [Jess Barker](https://realmealrevolution.com/testimonials/jess-barker/): Jess Barker, a Real Meal Revolution Hero Program member, popped us this mail. It is 100% from the heart. - [Shaun Cavanagh](https://realmealrevolution.com/testimonials/shaun-cavanagh/): Here is the shoutout Shaun gave us on Instagram. - [Bryony Francis](https://realmealrevolution.com/testimonials/bryony-francis/): Jonno caught up with Bryony Francis, another successful Hero from the Hero Program. This is how it went! - [Eve Hayes](https://realmealrevolution.com/testimonials/eve-hayes/): Tell us about your approach to your health before engaging with RMR. - [Kira Bladergroen](https://realmealrevolution.com/testimonials/kira-bladergroen/): We caught up with Kira, and this is what she had to say about her time with RMR