Scratching your head with confusion about how to do this Keto or Banting thing properly

Invest in your new year's resolution & lose over 1kg per week.

And do it under the guidance of THE LEADING EXPERTS IN KETO, LOW CARB, BANTING

“Following the correct advice incorrectly is a waste of time, expensive and potentially dangerous!.”

“I heard Keto / Banting was the answer to all my problems, but I tried it and I’m just not getting the results I had hoped for.here’s so much info out there. I don’t know who to trust, and I don’t know what order I should be doing anything in, or what my priorities should be. I don’t know where to start and I’m not even sure it works.Maybe it just doesn’t work for me”

Does this sound like you?

we get it!

The dribs and drabs of info from Dr Google can cause endless overwhelm and frustration, and may inevitably lead you to wasting your time and money implementing things that don’t work, or even worse, cause you harm.That’s why we developed this program.
with Bridget Surtees (RD)



Bridget’s CV boasts some of the world’s most respected institutions including University of Cape Town, Great Ormond Street Hospital, University College London Hospital, Sydney Children’s Hospital, speaker and lecturer at The Noakes Foundation and Nutrition Network. Bridget was also appointed consultant dietitian on revamping theReal Meal Revolution Food Lists (Banting Food Lists), was the consulted dietitian on Real Meal Revolution 2.0 and co-authored Real Meal Revolution: Raising Superheroes along with Professor Tim Noakes and Jonno Proudfoot.

The Perfect Keto 6 Week Online Short Course is lead by Bridget Surtees and is hosted 100% online in a combination bite-sized, pre-recorded video lessons in our learning system, meal plans, recipes and weekly home practice assignments.

The course will guide you through successfully layering various elements of a well-formulated Keto/Banting diet, one on top of the other, into your lifestyle. The result is dramatic, fast weight loss and the knowledge that you can confidently move forward with consistent results and the confidence of knowing you are doing it safely and correctly.


In week one, you will start with your first meal plan (super simple, and close as dammit to your ideal macros). The theory will teach you how to get your fats and proteins perfect over time. As always, the home practice will help you identify what is working and what isn’t.

In Week Two the focus shifts to technical knowledge about ketone measurement, keto adaptations and keto side-effects. The home practice and reflection exercise is focused on crushing the ‘Keto Flu’ with a series of actionable hacks and tricks.

Week Three focuses on the introduction of Fasting and Time Restricted Eating into the ever-evolving meal plan. The home practice and reflection exercise are all targeted at supporting you through implementing fasting and/or time-restricted eating into your schedule, and using them both to optimise fat burning and other benefits.

Week four sees the refinement of everything you have learned and implemented up to now, resting the body, and enhancing sustainability of your results. The home practice and reflection exercise are all focused on consolidating everything you have implemented up to now.

Week Five introduces the concept of a ‘Gut Health Routine’. The home practice and reflection exercise all aim to equip you with the knowledge to obtain lasting results through sustainable habits, and to enjoy a rich and fulfilling lifestyle on the journey to Real Health

In week six we begin building resilience by bolstering your new skills with lifestyle challenges and improvements. As a team, you will implement sleep, stress and socialising measures that will further bulletproof you in the quest to make this a lifestyle, rather than a flash diet. The home practice and reflection exercise focus on holding steadying the skills you have acquired through turbulent waters.



Prep Week: 8 April 2024
Official Course Starts : 15 April 2024
Duration: 7 Weeks (prep week & six weeks of support)


Weekly Troubleshooting on Zoom: Every Wednesday at 5pm, we host a Zoom meeting run by Bridget Surtees (our dietitian) and our coaches. The purpose of this session to is to troubleshoot, run Q&A and to brief everyone on the coming week. These sessions are incredibly valuable, but not compulsory. Recordings are emailed the following day. 

WhatsApp Support Group : Bridget, our coaches and tech support team run a WhatsApp group to guide participants through the process, and to answer any questions they may have about where to find the right info, what to eat – literally anything. While this is incredibly valuable, this group is also not compulsory. 

Group Support: Unlike DIY Courses, this course has a fixed start date and end date, which puts everyone in the same boat, together. The cohort all experience the same things at the same time, and between the WhatsApp group and weekly Zoom sessions, the group members tend to galvanise around their goals and achieve better results (incomparable to DIY courses)


Prep week is open the week before the course starts. Each week, your new meal plan is released.
When you sign up, our support team will reach out and onboard you. You will be kept crystal clear about what your next steps are.

Time Commitment

2 hours a week (for homework and meal prep depending on how much you cook vs ordering in).

Expected Results

1-2kg per week for six weeks, possible reversal of Type 2 Diabetes, Disappearance of Irritable Bowel Syndrome (IBS), Normalised blood pressure, Vastly improved sleep, Boundless energy, Improved athletic performance, Reduced achy bones and joints, Reduction in heart burn, Reversal of PCOS (and reported increase in fertility), Clearance of gout, Reduction in migraines and epileptic seizures, Improved libido, Vastly improved mental clarity, Reduction in chronic inflammation and all blood markers associated with heart disease risk


Upfront or in three installments through PayJustNow

Real Meal Revolution (RMR) Has Been at the Forefront of Food Transformation for almost a Decade
With The Real Meal Revolution, my greatest achievement has been creating a menu for the world that has made every day more special, and enabled people to live richer and more memorable lives.

Be it high performance, environmentally friendly or health focused, my purpose remains the same.

To transform life on earth through better eating.

Jonno Proudfoot

CEO of the Real Meal Revolution

Frequently Asked Questions

After you press the ‘SIGN UP NOW’ you will be directed to a payment page where you will enter your credit car details and pay for the course. If you have payment issues, please mail support@realmealrevolution.com.

Our team will reach out via SMS and mail and you receive the link to the Perfect Keto Online Short Course WhatsApp group. 

From then onwards, you will receive updates and instructions via email and through the WhatsApp group. You may also use the WhatsApp group to connect with others on the program. 

By signing up, you consent to us adding you to the program WhatsApp group. 

It is impossible to reduce mass without restricting consumption in some way. Every diet or lifestyle change will involve an element of restriction. Some diets restrict the quantity of food, others restrict the quality, and this diet restricts the type of foods you eat. The low carb, Keto or Banting diet restricts carbohydrates to put your body into a state called ketosis, which means instead of burning carbs, you burn your own body fat for fuel. 

The benefits of losing weight this way are that the state of ketosis reduces your appetite and cravings, and it allows you to lose weight without exercise.

Once you get the hang of things you will be eating delicious, filling, nourishing dishes as a habit. You will never feel restricted. 

It depends on a number of factors. It will slow down your progress, but there is no morality there. Each person is different, and you can decide on how to approach this. We don’t call it cheating though. We call it celebrating. There are also in-depth discussions on the psychology of weight loss, cheat meals, bingeing, shame and more in some of our premium programs. 

Great question.

The Four in One Bundle is a combination of Online Courses and Web Apps. It is essentially a Do-It-Yourself program. This is ideal if you are not likely to want help, and happy to follow email instructions and discipline yourself to work through the program. 


The One on One Coaching Program gives your private one on one access to a coach with regular check-ins in private. This is ideal if you want someone to hold your hand, and you’d prefer to have individual attention. 


The Hero Program is a small, coach-led group program limited to five participants and a coach. It is ideal for those who want next level accountability, as in, they want to set rock solid goals, and then be held accountable on a daily basis to achieve them. 


The Perfect Keto Online Short course is for those who want to absolutely nail Keto and get it perfect under the guidance of Bridget. This is the only program at RMR where you get to work with her directly, in a medium sized group, and learn from her, our coaching staff and our team directly. 

Hmmm. We definitely argue that unhealthy food is cheap, and not so much that health food is expensive. But, there are ways to do this in an affordable way, and that is why our team is here to help. You don’t need to eat gourmet recipes every day of your life. As long as you are sticking to the lists or your ratio, you should be good.

Your schedule is the clearest indicator of what matters to you. If you’re ready to get serious about your health or your weight, you’ll make time for it. Rope in the entire family: bond, have fun and transform together while you’re trying new recipes!

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.

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 and deprescribe medication as needed.


High blood pressure

Type 2 diabetes (insulin dependent or not)

Sleep apnoea

Kidney disease

Heart disease

Non-alcoholic fatty liver disease


Chronic inflammation

(For any of the 3 below, doctor notification not needed)



Irritable bowel syndrome

YES! Our record is 31kg in three months, with many people losing up to 12kg in the initial 12 weeks. Our goals for the Perfect Keto 6 Week Online Short Course is to see you drop at least 1kg per week, with the goal of getting you even more. It obviously depends on how well you follow the plan and how well your body reacts to the diet – every body is different 🙂

No. You can get away with never cooking actually. In this program, the meal plan is quite simple. In time, we’d like you to cook more, but we know it isn’t possible for everyone. If you’re terrified of the kitchen, that’s cool, we get it. But only when you’re ready. If you’re never ready, that’s cool too. You can still get outrageous results without cooking.

The meal plan forms a low carb, healthy fat diet designed to get your body into a state where your body burns its own fat (the fat you want to lose) for fuel. This state is called ketosis, and the diet is called a ketogenic diet. We will help you make our guidelines work for you. As long as you are eating low carb, nutrient dense foods (and preferably enjoying them perfectly cooked and well-flavoured), we are happy, and you will get results.

Basic Requirements


In order to experience this Online Transformation Program, you’ll need a current email account and access to a computer and the internet, as well as a PDF Reader.


Browser Requirements


We recommend that you use Google Chrome as your internet browser when accessing the Transformation Platform. Although this is not a requirement, we have found that this browser performs best for ease of access to course material.

This browser can be downloaded here.


Additional Requirements


Please make sure you have downloaded Zoom and that you have checked that your mic and camera are both working. The workshops, where most of the magic happens, are hosted on Zoom.


Please go here to set up Zoom in advance. It is free and takes about three minutes.


Please check with an Enrolment Hero before registering for this course, if you have any concerns about the technology affecting your experience with the Online Transformation Platform.