Banting cheesecake with berry coulis crust

Cheesecake with berry coulis-long

Sweetened with xylitol and berries, this low-carb, high-fat cheesecake offers Tim Noakes devotees a chance to indulge their sweet tooth without cheating on the diet.

Serves: 6–8

Ingredients

1 1⁄2 cups nut meal (pecan, walnut, almond or macadamia)
4 Tbsp melted butter
1 Tbsp xylitol
1 Tbsp cocoa powder (optional)
2 tsp psyllium husk powder
3 Tbsp boiling water

1 x 230 g block cream cheese
4 large free-range eggs
1 cup sour cream (or fresh cream with a squeeze lemon juice added)
1 Tbsp vanilla extract
4 Tbsp xylitol

1 cup mixed frozen berries
2 Tbsp water
1 Tbsp butter
1 Tbsp xylitol
1⁄2 tsp psyllium husk powder (as thickener)

Method

Preheat the oven to 200 °C.
For the crust, mix all the ingredients together and press into a 1-cm-thick layer on the base of 4 single-serving ramekins, 10 cupcake liners or 1 medium, loose-bottomed, round cake pan.
For the filling, use an electric mixer or food processor to fluff the cream cheese slightly. Add the eggs, one at a time, mixing well after each addition. Add the sour cream, vanilla and xylitol. Don’t overwork the mixture. Pour the filling over the crust in your preferred dish.
Bake for 15–20 minutes, then lower the oven temperature to 180 °C and continue baking for another 20–30 minutes. The cheesecake is ready when a crack appears in the batter. Allow to cool.
For the coulis, stir all the ingredients, except the husks, together in a saucepan on medium to high heat. Reduce heat after all the berries are thawed and have boiled for at least 3 minutes. Allow the sauce to simmer and reduce for 6–7 minutes, stirring often but gently. Try to keep the berries as whole as possible.
Stir in the psyllium husks and mix well into the sauce. Remove from heat and allow to cool before scooping over the cheesecake just before serving.
Yields 6–8 servings at 8 g carbs per serving.

7 Inspired Banting Recipes To Make This Week

From cheesy fritters to bacon rolls and even cheesecake, here are seven recipes that’ll keep you, and whoever you’re cooking for, on the straight and narrow this week.

Baby marrow rösti with scrambled eggs

rostis-low-carb2

Courtesy Sally-Ann Creed’s ‘Delicious Low-Carb’, published by Human & Rousseau.

Upgrade your weekend breakfasts without breaking your banting diet with Sally-Ann Creed’s baby-marrow röstis.

Bacon rolls

You had us at bacon and cheese.

Courgette, spinach and cheese fritters

banting-fritter

Courtesy of Jump on the Bant Wagon by Nick Charlie Key, published by Human & Rousseau.

Fry these courgette-and-spinach fritters until golden brown, and serve with lashings of tzatziki to impress your low-carbing guests.

Cheesecake with berry coulis crust

Banting-cheesecake

Courtesy of “Low Carb is Lekker”, by Ine Reynierse, published by Struik.

This gloriously indulgent cheesecake is sweetened with xylitol, topped with berry coulis and baked on a nut-and-cocoa powder base. More, please.

Flapjacks

Courtesy Sally-Ann Creed’s 'Delicious Low-Carb', published by Human & Rousseau.

Courtesy Sally-Ann Creed’s ‘Delicious Low-Carb’, published by Human & Rousseau.

Made with whey protein, these flapjacks are easy, affordable, and free from nuts and seeds. Sally-Ann Creed recommends using them as a vehicle for other things instead of wraps or tacos. Inspired.

Stuffed angelfish

Courtesy of Low Carb is Lekker by Ine Reynierse, published by Struik Lifestyle.

Courtesy of Low Carb is Lekker by Ine Reynierse, published by Struik Lifestyle.

This juicy angelfish is stuffed with patty pans, cheddar cheese, garlic and onion.

Veggie seed crackers

Courtesy of Low Carb is Lekker by Ine Reynierse, published by Struik Lifestyle.

Courtesy of Low Carb is Lekker by Ine Reynierse, published by Struik Lifestyle.

Containing only 15 grams of carbs for a whole tray, these almond, seed and cheese crackers are crunchy and surprisingly tasty. (We’ll take ours topped with more cheese, please.)
*Consult your doctor before making drastic changes to your diet.
By Katharine Jacobs

Banting Diet – 7 Day Banting Meal Plan

I started Banting just over a year ago – I didn’t need to lose weight, but hearing my Pilates teacher boast about all the energy she had, I had to try it! I’m no doctor or scientist – this article rather, serves as my experience on the Banting diet & what I’ve personally gained from it! You won’t believe the lies we are fed, pardon the pun, on a daily basis by the food industry.

Here are a few good-to-know food facts:

*Sugar raises Cholesterol and feeds heart disease, not fat. Sugar causes you to store fat, raises bad cholesterol, raises blood glucose and insulin levels.
*Grains contain a mineral blocker that prevent the absorption of calcium, magnesium, iron, copper and zinc.
*Eating protein in the morning is a good way to combat hunger later in the day. But don’t overdo protein, it’s converted into glucose and we now know excess glucose (sugar) is stored as fat. Banting is not about increasing your protein.
*Pure Organic Virgin Coconut Oil is best to cook with as it’s the only oil stable enough to resist high heat damage.
*Your body only needs one teaspoon of sugar to function optimally.
*I used to drown my salads in flaxseed oil as I was too told how healthy it is! Rather, it’s packed with Omega 6 which is highly inflammatory and basically toxic! Vegetable oils are usually GMO and are extracted using chemicals. In a nut shell – seeds oils are heated to very high temperatures and use chemicals to strip the rancid taste and pumped with more chemicals to give it a nutty flavour. It’s just down right evil!
*Butter is good! Filled with vitamin K & D– the margarine business lead us to believe it was bad. You just have to look at the ingredients list on a good block of butter and a margarine tub and compare! Also the process of making butter is so simple – no heating / chemicals etc.
*avoid salt. Not true. By cutting out all the processed food in your diet, you’ve already eliminated most of your salt intake. Pink Himalayan salt can liberally be used over food to make veggies tastier as we do need some salt. Normal white salt is bleached
*and I hear it all the time! But how can fruit be bad? Well, it’s full of fructose that gets stored as fat in the liver. Fructose is the exact same sugar found in sweets. The odd piece of fruit is fine. But just 5 servings of fruit a day is equivalent to a 500ml soda.
What I love about this low carb high fat lifestyle & try to focus on in my diet – and it really has to become a lifestyle, is:

1.) Eat grass fed meat / diary & go organic where you can
2.) Greens, greens & more greens. And colour! Load your plate with good, healthy & if possible, organic veg!
3.) Knowing which are the good fats – butter (again grass fed), macadamia nuts & macadamia nut butter, olive oil, coconut oil, fatty pieces of meat – no need to be shy. I used to be terrified of butter. Now I put a big dollop in my eggs each day & I’m fuller for longer & have more energy!
4.) Cutting down on milk. This depends on the person. Some people don’t digest diary well, and I never knew milk is fairly high in carbs. I tend to feel better if I substitute the odd cappuccino with cream rather than milk froth, or just cut the milk back in general. So if you’re still feeling bloated or not losing weight, try cut back the diary.
5.) Cheese however agrees with me! Mmmm yes!! Cheese is my go to snack if I do happen to feel peckish. But since Banting, I very rarely feel like snacking. I eat 3 meals a day and that’s that.

At the end of the day – the wonderful part about this lifestyle is it’s not a “diet”. Never feel hungry, cut out cancer feeding sugar & eat real food. No chef will ever turn their head up at great, organic, fresh produce! Ditch the stuff that comes in packets and you’re half way there!
Here’s a 7 day meal plan to try. If you’re wanting to lose weight and get the most out of this diet, cut alcohol & sugar completely. Calibrate your body and then re-introduce items and see how your body responds – you can adjust & tweak according to how you feel. Also, pick the week your start. Perhaps over a weekend when you can rest, as you will most likely get the low carb flu and experience headaches, nausea etc. As your body rids & withdrawals from all those nasties.
Here’s what your eating plan could look like. Unlike any diet I’ve tried before, I’m sure you’ll find the meals scrumptious & satisfying.

7 Day meal plan:

For breakfast, cream in your coffee helps ‘up’ the fat and bring down the carbs – also making breakfast more filling!

Monday

Breakfast Scrambled eggs with butter, spinach & feta
Lunch Rocket, blue cheese & avo salad with olive oil, salt & pepper (you could add cherry tomatoes, olives, seeds, nuts).
Rocket, blue cheese & avo salad with olive oil
Dinner Roast Chicken with Double Cauliflower & Cheese, green salad

Tuesday

Breakfast Full fat Greek yogurt, blue berries, crushed macadamia nuts – even dollop a big spoonful of macadamia nut butter crushed macadamia nuts
Lunch Salad with left over chicken (Olives, avocado, olive oil and/or cheese always add a high fat component to make salads more filling)
Dinner Steak (grass fed) Cauliflower Cous Cous

Wednesday

Breakfast Omelette with filling: bacon, cheese, spinach, avo, tomatoes – you can change the filling up to keep breakfast interesting
Lunch Banting crackers with cheese, pesto, tom, macadamia but butter if you feel like something sweet
Dinner Grilled chops with eggplant & feta salad
Grilled chops with eggplant

Thursday

Breakfast Grilled Halloumi, strawberries & herbs (side of low carb toast if needing something more) grilled halloumomi and strawberries
Lunch Left over Feta & Eggplant Salad
Dinner Lettuce & meatball wraps (you could use chicken, mince, fish)

Friday

Breakfast Eggs, bacon, avo, rocket
Lunch Cheese & crackers cheese and crackers
Dinner Bun-less burger (you could substitute the bun for lettuce wrap/aubergine slices/ low carb bread roll) and Pumpkin fries with oregano fries with a sweet goat’s cheese fig and avocado dipping sauce

Saturday

Brunch Egg & Bacon muffins, full fat Greek yogurt with berries & mixed nuts. Egg & Bacon muffins
Dinner Low carb Pizza (There are loads of variations on the web from cauliflower to almond flour bases)

Sunday

Breakfast Carb free pancakes – think strawberries, blueberries, cinnamon, cream fraiche, mint Carb free pancakes
Lunch Broccoli Salad (make a big batch so Monday is sorted!)
Dinner Cauliflower Crust Grilled Cheese If you need a snack or an extra side – try:

  • Boiled eggs
  • Cheese with a dollop of butter on it
  • Spoon full macadamia nut butter
  • Handful of macadamia nuts
  • Butter & Sage Squash
  • Lemon & parmesan zucchini sticks
  • Feta
  • Blue cheese & walnut pesto over courgettes
  • Avocado wrapped in bacon

I hope you enjoy these ideas and way of life. It certainly changed mine!
Author: Kim Gray

BANTING DIET: Best 7-Day Banting Meal Plan To Start With This Diet

Banting Diet – 7 Day Banting Meal Plan

Banting Diet - 7 Day Banting Meal Plan

The Banting Diet Has a Huge Supporter In the Form Of Prof Tim Noakes Who Credits This Diet For His Weight Loss & the Reversing Of His Diabetes

Do you know what the best thing about the Banting diet is, especially if you’re wanting to lose weight?
It’s not having to restrict your portion sizes and being able to eat until you’re satisfied as long as you stick to eating only Banting approved food.
The worst thing about the Banting diet however, is running out of exciting low-carb recipes and meal options, which leaves you vulnerable to falling off the wagon and gaining weight very quickly.
So if you want to experience the good things you’ll get from the Banting diet then this 7 Day Banting Meal Plan is just what you need to get started.
It provides you with the perfect way to plan your Banting meals in step with the low-carb Banting diet for a complete week.
Not only are the meals on this Banting diet plan healthy & nutritious, they are also gluten free to help will promote gut health & combat autoimmune diseases.
This 7-day Banting meal plan is very similar to the Paleo way of eating (see Paleo vs low-carb diet) which is essentially a LCHF diet (low-carb, high fat) and also a strictly gluten free diet.
However, the Banting diet (as endorsed by Tim Noakes), and this Banting meal plan, does not exclude dairy at all whilst the Paleo diet does not allow any form of diary.
1. Monday

Banting Diet

Bacon & Eggs For Breakfast Is a Favourite On the Banting Diet

  • Breakfast – 2 poached eggs with a few rashers of bacon & tomato
  • Lunch – A large salad with your favorite protein (chicken, steak, etc.) with some cottage cheese
  • Snack – Apple slices with almond butter
  • Dinner – Slow cooker pulled pork with fresh veggies such as spinach & pumpkin (contains less sugar than butternut) & finished off with a small tub of full cream Greek yoghurt if you’re still hungry.

2. Tuesday

  • Breakfast – A portion of fruit followed by bacon & eggs
  • Lunch – Blanched/sauteed veggies (pre-made and reheated)
  • Snack – Can of tuna
  • Dinner – Steak (grass fed) with some green leafy vegetables, cauliflower & broccoli

3. Wednesday

Banting Meal Plan

Roast Chicken With Fresh Veggies Provide Great Protein & Nutrition For Evening Meal

  • Breakfast – Coconut milk smoothie or have banana pancakes (makes a change from having eggs everyday although you can have eggs & bacon if you prefer)
  • Lunch – Soup (reheated or in a thermos)
  • Snack – Greek yogurt
  • Dinner – Roast chicken (or BBQ free range chicken which you can get from Woolworths for your convenience)  with a Greek salad

4. Thursday

Banting Diet Plan

Fish Is a Popular Banting Food As It Provides Your Body With Those Essential Omega-3 Fatty Acids, Also Good For the Heart

  • Breakfast – Mixed nuts & berries with coconut milk followed by a bowl of Greek yogurt
  • Lunch – BLT wrap with lettuce instead of bread wrap
  • Snack – Hard boiled eggs
  • Dinner – Grilled fish with spinach & pumpkin

5. Friday

  • Breakfast – Steak and eggs
  • Lunch – Cold cut meats and veggies (snack-like but filling)
  • Snack – Avocado – high in good fat that will refuel your energy reserves
  • Dinner – Grilled chicken breasts (free range) with fresh vegetables

6. Saturday

  • Breakfast – Eggs and sweet potato hash browns
  • Lunch – Sandwich with bell pepper slices instead of bread
  • Snack – Biltong (Jerky) & almonds (not too many if you’re looking to lose weight)
  • Dinner – Sun dried tomato bacon wrapped meatloaf

7. Sunday

Banting Diet Plan

Beef & Vegetables (Especially the Broccoli) Is One Of My Favorite Meals

  • Breakfast – Egg/veggie/meat scramble
  • Lunch – Dinner leftovers
  • Snack – Blueberries & almonds
  • Dinner – Beef (or chicken) & vegetable stir fry in olive oil (never use Sunflower oil or any vegetable oil)

Besides the dairy, the Paleo diet is very similar to the Banting & the Tim Noakes LCHF diets which all emphasise low-carb eating to maximise your health benefits, help keep you slim & feel young.

Let’s be honest…
If you don’t change your bad eating habits, you’ll never achieve the health & weight loss goals you’ve set yourself.
Many people have trouble getting their brain adapted to not wanting sugar (aka burgers, treats, pizza etc).
Once you’ve become fat adapted by eating LCHF foods, you won’t get the cravings for sugars & comfort foods.
It’s actually not that difficult to do & the great things is, is that the longer you can stick to this LCHF way of eating, the less you’re tempted to eat bad stuff.
What you will need, is a trusted source of exciting LCHF recipes which you’ll look forward to eating at every meal time

Should You Include Dairy In Your Banting Diet Plan?

Banting Diet and Dairy

Tim Noakes Is a Big Supporter Of Dairy But Limit Your Consumption If You’re Lactose Intolerant Or Trying To Lose Weight

Tim Noakes is a big fan of including dairy in his “Banting diet” as long as it’s full cream & from grass fed cows.
There is however a downside, as he mentions in a podcast on Talkfeed regarding dairy & weight gain.
He says that whilst his stance on dairy hasn’t changed, you are advised to reduce your dairy consumption of you are struggling to lose weight.
This came about after an uproar in the South African media after Jonno Proudfoot had changed the “Dairy” status from a “green” listed food to “orange” which means it can be consumed in moderation.
The conclusion we can draw from this is that, according to Tim Noakes, dairy is fine for those on the Banting diet but if you are specifically trying to lose weight you should only consume it in moderation.

Be Careful, It’s Easy To Revert To Your Old Eating Habits

Banting Meal

A Banting Meal that would make Tim Noakes proud. Grilled steak (grass fed), Pumpkin (organic), Spinach (organic), Butter (Unsalted & grass fed)

Whilst this meal plan provides you with an easy way to get started on the low-carb Banting way of eating, it’s really easy to get into a rut by preparing & eating the same meals over & over.
This situation creates boredom & “diet fatigue” which often causes people to revert to unhealthy convenience eating – let’s face it a tempting burger & chips looks far more appealing than chicken & veggies.
The best way to help you avoid slipping back into your old eating habits, is to have a comprehensive diet plan complemented with hundreds of tempting LCHF Banting/Paleo approved meal options & recipes to keep you going for at least a month or two to keep it interesting & exciting.
Lastly…
You know what the worst thing is about running out of interesting meal ideas and exciting recipes?
You get bored and revert to convenience food that looks much more exciting & appealing than another plate of cauliflower.
I don’t have to tell you that going down that road is a downward spiral to weight gain and obesity.
It’s therefore very important to keep mealtimes interesting & exciting and something to look forward to.
By having a wide range of low-carb recipes available to prepare a variety of tasty dishes, you’ll be able to avoid having your healthy eating plan unravel.
So don’t sabotage your diet by not having enough mouthwatering recipes available at all times.

5 Low-Carb, High-Fat / Banting Meal Plans

A Low-Carb, High-Fat (LCHF) or Banting diet involves eating natural unprocessed foods with a low-carbohydrate content.
The diet contains fewer carbohydrate-dense foods, higher amounts of healthy fat, and a moderate amount of protein along with non-starchy vegetables.
The most popular LCHF guidelines are those put forward by Tim Noakes and his Real Meal Revolution, where food is split into a:

  • Green list (all-you-can-eat)
  • Orange list (moderation)
  • Red list (avoid at all costs due to toxicity or high-carbohydrate content)

There is strong evidence that a LCHF diet is very effective at helping you lose weight, optimize your health, and lower the risk of disease.
So without further adieu let’s help you get started right away with this roundup of top LCHF / Banting Meal plans.

1. Authority Nutrition Meal Plan:

This is a sample menu for one week on a low carb diet plan.
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.
Monday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

  • Breakfast: Bacon and eggs.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Salmon with butter and vegetables.

Wednesday

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with vegetables.

Thursday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.

Friday

  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.

Saturday

  • Breakfast: Omelet with various veggies.
  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with vegetables.

Sunday

  • Breakfast: Bacon and Eggs.
  • Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.Include a variety of vegetables in your diet.

If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
 
If you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.

2. Paleo Power Meal Plan:

Monday

  • Breakfast – 2 poached eggs with a few rashers of bacon & tomato
  • Lunch – A large salad with your favorite protein (chicken, steak, etc.) with some cottage cheese
  • Snack – Apple slices with almond butter
  • Dinner – Slow cooker pulled pork with fresh veggies such as spinach & pumpkin (contains less sugar than butternut) & finished off with a small tub of full cream Greek yoghurt if you’re still hungry.

Tuesday

  • Breakfast – A portion of fruit followed by bacon & eggs
  • Lunch – Blanched/sauteed veggies (pre-made and reheated)
  • Snack – Can of tuna
  • Dinner – Steak (grass fed) with some green leafy vegetables, cauliflower & broccoli

Wednesday

  • Breakfast – Coconut milk smoothie or have banana pancakes (makes a change from having eggs everyday although you can have eggs & bacon if you prefer)
  • Lunch – Soup (reheated or in a thermos)
  • Snack – Greek yogurt
  • Dinner – Roast chicken (or BBQ free range chicken which you can get from Woolworths for your convenience)  with a Greek salad

Thursday

  • Breakfast – Mixed nuts & berries with coconut milk followed by a bowl of Greek yogurt
  • Lunch – BLT wrap with lettuce instead of bread wrap
  • Snack – Hard boiled eggs
  • Dinner – Grilled fish with spinach & pumpkin

Friday

  • Breakfast – Steak and eggs
  • Lunch – Cold cut meats and veggies (snack-like but filling)
  • Snack – Avocado – high in good fat that will refuel your energy reserves
  • Dinner – Grilled chicken breasts (free range) with fresh vegetables

Saturday

  • Breakfast – Eggs and sweet potato hash browns
  • Lunch – Sandwich with bell pepper slices instead of bread
  • Snack – Biltong (Jerky) & almonds (not too many if you’re looking to lose weight)
  • Dinner – Sun dried tomato bacon wrapped meatloaf

Sunday

  • Breakfast – Egg/veggie/meat scramble
  • Lunch – Dinner leftovers
  • Snack – Blueberries & almonds
  • Dinner – Beef (or chicken) & vegetable stir fry in olive oil (never use Sunflower oil or any vegetable oil)

Besides the diary, the Paleo diet is very similar to the Banting & the Tim Noakes LCHF diets which all emphasise low-carb eating to maximise your health benefits, help keep you slim & feel young.

3. The Fat Goddess Meal Plan:

Monday

  • Breakfast – 2 Poached eggs, tomato and onion relish, bacon.
  • Lunch – Chicken breast, Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta).
  • Supper – Steak, pumpkin with butter, cauliflower and broccoli, baby marrow with cheese sprinkled on top.

Tuesday

  • Breakfast – Scrambled eggs fried in butter, mushroom, onion, garlic, yellow pepper and tomato fried in bacon fat, double cream Greek yoghurt.
  • Lunch – Steak (left over from night before), pumpkin, broccoli and cauliflower (also left over).
  • Supper – Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta), Rotisserie BBQ chicken (already cooked from Spar / Pick n Pay).

Wednesday

  • Breakfast – Omelet filled with brie, the mushroom, onion, yellow pepper, tomato and garlic, rocket.
  • Lunch – Full cream Greek yoghurt.
  • Supper – From the Ocean Basket: Grilled fish, prawns, spinach, butternut and a Greek Salad!

Thursday

  • Breakfast – 2 Eggs, 3 rashers bacon, 1 tomato.
  • Lunch – Full cream Greek yoghurt.
  • Supper – BBQ chicken, Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta).

Friday

  • Breakfast – Tomato, onion and garlic fried in olive oil, scrambled eggs cooked in butter, bacon.
  • Lunch – Chicken breast, Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta).
  • Supper – Hake fried in butter and lemon juice, wilted spinach with butter and garlic, aubergine fried in olive oil.

Saturday

  • Breakfast – 2 Fried eggs , 2 rashers bacon, 1 pork sausage, tomato with garlic and herbs sprinkled on top.
  • Lunch – 1/4 Chicken (leg and thigh), 1/2 tub cottage cheese, 2 tomatoes and some cucumber slices.
  • Supper – 4 Brown mushrooms, aubergine fried in olive oil, spinach and feta, dollop of full cream Greek yoghurt, tomato & basil salad with balsamic vinegar and olive oil drizzled over the top.

Sunday

  • Late Breakfast / Brunch – 2 Egg omelet filled with: two rashers bacon, brie cheese, rocket and tomato.
  • Supper – Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta), roast pork.

Source: The Fat Goddess.

4. The Banting Network Meal Plan:

Monday

  • Breakfast – 2 Boiled eggs, 3 rashers of bacon fried in coconut oil.
  • Lunch – Green salad, olive oil to drizzle over salad, a handful of almond nuts.
  • Dinner – Pork fillet sliced into medallions and pan fried in butter seasoned with salt and pepper, creamed spinach, slices of cucumber and tomato.

Tuesday

  • Breakfast – 2 Breakfast muffins with left over spinach and cheese.
  • Lunch – Tuna salad.
  • Dinner – Chicken and mushroom “hash”, gem squash, steamed or boiled cauliflower seasoned with salt and pepper.

Wednesday

  • Breakfast – Strawberry coconut smoothie.
  • Lunch – Shredded cabbage coleslaw with smoked chicken pieces.
  • Dinner – Creamy curry mince served on cauli-rice.

Thursday

  • Breakfast – 2 Breakfast muffins with left over curry mince and cheese.
  • Lunch – 2 Slices of LCHF Bread, almond / macadamia nut butter.
  • Dinner – Crustless fish pie, green salad.

Friday

  • Breakfast – Scrambled eggs with butter, 2 rashers of bacon.
  • Lunch – Chicken breast chopped up and mixed with pieces of avocado and feta cheese, a handful of macadamia nuts.
  • Dinner – Mince burgers served on a bed of lettuce, tomato, cucumber and mayonnaise (I use Helllmans).

Saturday

  • Breakfast – 2 / 3 Egg omelette with a filling of your choice: tomato, cheese, bacon, mushrooms, biltong, chillies, feta and avocado.
  • Lunch – Tuna salad, a handful of macadamia nuts.
  • Dinner – Braaied pork chops, cauliflower and broccoli bake, green salad.

Sunday

  • Breakfast – Pancakes served with a blueberry reduction.
  • Lunch – Roast chicken, cheesy mushroom bake, steamed pumpkin, steamed green beans.
  • Dinner – 2 Boiled eggs, leftover chicken.

Shopping list:

  • Eggs, bacon, lettuce, tomato, cucumbers, olive oil, almond nuts, pork fillet, butter, spinach, fresh cream.
  • Tuna, chicken breasts, mushrooms, onions, gem squash, cauliflower.
  • Strawberries, double thick plain yoghurt, coconut oil, almond / macadamia nut butter,
  • Cabbage, smoked chicken, beef mince.
  • Cheddar / Gouda cheese,
  • Ingredients for LCHF bread
  • Ingredients for Fish Pie
  • Avocados, feta cheese, macadamia nuts, chillies, biltong.
  • Pork chops, broccoli.
  • Ingredients for Pancakes
  • Blueberries, sweetener (I use xylitol, but you can use any sweetener of your choice)
  • Whole chicken, pumpkin, fresh green beans

5. Ketogenic Diet Resource Meal Plan:

Day 1

  • Breakfast – Scrambled eggs, fried in butter, with onions, heavy cream, and bacon.
  • Lunch – Grilled chicken breast strips, mixed green salad with olive oils and low-carb Ranch dressing.
  • Dinner – Ribeye steak and mushrooms cooked in butter, topped with heavy cream and broccoli.

Day 2

  • Breakfast – Ground beef, mixed with spices, chopped onion, low carb vegetables, fried in butter or olive oil, unsweetened spiced tea with heavy cream.
  • Lunch – Baked halibut with dill butter sauce, cauliflower, chopped and sauted in butter or olive oil, salad greens sprinkled with blue cheese and dressed with a full-fat dressing.
  • Dinner –  Pork chop baked in garlic cream, shredded cabbage sauteed in butter with caraway, salad greens with low carb, high fat dressing.

Day 3

  • Breakfast – Protein shake made with chocolate whey protein powder, unsweetened almond milk, heavy cream.
  • Lunch – Smoked ham, sliced summer squash sauteed in butter or olive oil, salad greens with olive oil and vinegar.
  • Dinner – Salmon topped with parmesan cream sauce and baked, spinach sauteed with onions and garlic, salad greens with low carb high fat dressing.

Emotional Victory for Tim Noakes, Found Innocent of Misconduct Over Baby Banting Tweet

Banting guru Tim Noakes has been cleared of misconduct after he provided advice on Twitter about what breast-fed babies should be given when being weaned.

Advocate Joan Adams‚ the chairman of an independent panel that considered a misconduct charge brought against Noakes by the Health Professions Council of SA‚ announced the verdict in Cape Town on Friday after reading a 60-page judgment.
She said four of the five panel members were party to the judgment. The other member disagreed with the outcome.
Noakes‚ whose book The Real Meal Revolution promotes a low-carbohydrate‚ high-fat (LCHF) diet‚ was called before the HPCSA after the former president of the Association for Dietetics in South Africa‚ Claire Julsing-Strydom‚ lodged a complaint against him.
It was prompted by a tweet Noakes sent to Pippa Leenstra in February 2014 after she asked him for advice on feeding babies and on breastfeeding. Noakes has been registered with HPCSA since 1974‚ but has not practised clinically since 2000.
Leenstra’s tweet said: “@ProfTimNoakes @SalCreed is LCHF eating ok for breastfeeding mums? Worried about all the dairy+cauliflower = wind for babies??”
Noakes replied: “Baby doesn’t eat the dairy and cauliflower. Just very healthy high-fat breast milk. Key is to ween [sic] baby onto LCHF.”
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In her finding‚ Adams said Noakes’s Twitter account‚ which has 86‚000 followers‚ did not describe him as a registered doctor or suggest he acted as such. There was no evidence that Leenstra considered him as her doctor and there was no way to infer Leenstra was hoping for a free medical consultation.
Leenstra did not testify in the misconduct hearing‚ but Adams said it was clear she would not have been tweeting if her baby was in need of medical treatment or advice and she required urgent assistance from a practitioner.
It could not be assumed Twitter users were ignorant and vulnerable and needed to be protected from themselves‚ she said.
Adams said the panel agreed with the complaint that Twitter did not lend itself to a doctor-patient relationship‚ but that was not what Leenstra was looking for.
It was not reasonable to infer from his tweet that he was undermining breastmilk. Nothing suggesting he advocated immediate cessation of breastfeeding.
In May 2014‚ the HPCSA preliminary committee of inquiry met for two days to decide what to do about Julsing-Strydom’s complaint and failed to reach a conclusion.
Then following month‚ the committee commissioned a report from retired Northwest University nutrition professor Este Vorster. She said that because Noakes’s advice contravened the SA dietary guidelines‚ he was either unfamiliar with them or distrusted them‚ and therefore not qualified to advise on dietary matters.
The hearing into Noakes’s alleged misconduct began in November 2015.

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“My Heart and Mind Is Focused on BANTING FOR LIFE!!”

Olga had struggled with compulsive overeating for as long as she could remember, and despite trying various diets, nothing seemed to work for her.
Then things changed when she came across Banting Buddies (banting is what low carb is called in South Africa):
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Before and after

The Email

I have had an eating disorder, “compulsive eating” for as long as I’ve known myself. I eat when I am happy, sad, anxious, nervous, excited, hurt, afraid… Any emotional reason you can think of, is reason enough to eat!
Am I hungry? No. Am I aware of the compulsion? Yes. Can I control it? Sometimes. Does one get born with this? No, for sure not, but it is behaviour that developed when you are confronted with emotional issues and you are not equipped or have the emotional tools to deal with it! Eating becomes the comfort, making you feel better, soothe the pain, giving you control over what you can control… Although it is compulsive eating.
In February 2016 I joined “Banting Buddies” for 8 weeks. Somehow I did not come across this Facebook page. I learnt the basics about this new lifestyle and for the first time ever in my overweight/obese life, I know that this is something I can do!!
I tried Weight Watchers, Weigh Less, Dr. Cohen, The Diet Everybody Is Talking About, Sure Slim, 28 days, just a few that I remember, but never had lasting successful results… The restrictions and instructions I just could not maintain… So not sustainable!!!
Then I discovered the banting 7-day meal plan Facebook page to see and read about all the fantastic success stories, I got so excited and happy for all the banters!! I realised that my compulsive eating is still part of me… I do at times eat too much banting stuff!!

Banting taught me how hungry feels! At times I only eat two times per day because I am not hungry.

Banting taught me how hungry feels! At times I only eat two times per day because I am not hungry. To drink two litres of water is not a problem, I do water aerobics three times a week and love it, I enjoy good healthy banting food… But then sometimes I lose control and eat the wrong bad carbs, chocolates, drink to much wine etc.I had a back operation on the 14th of February and was petrified that the 6-week recovery of only laying, walking, standing would lead to the “compulsion”! When friends asked what they can bring me when they come to visit, I told them avocados, tomatoes, double cream yogurt, nuts, biltong etc. However I also received chocolates and biscuits and gave it away to avoid the temptation! I am happy to say that the recovery is being good!!
I had to make peace with slower weight loss, I travel my own road, bumps and potholes I meet, BUT my heart and mind is focused on BANTING FOR LIFE!!
Thank you BANTERS for all the inspiring stories! ADMIN you are doing a excellent job!!! Well done!!!
HAPPY BANTING!!!!!
Olga

Banting ,Low Carb And Paleo Recipes ready For Beginner,s

We have put together our favourite low carb, banting, and paleo recipes to share with you.

Banters and low-carbers alike will agree that finding recipes you want to make again and again is not an easy search.

Banting Garlic one pot pasta

This is for those peoples who want lose weight.Try thats in your routine life and see how it effects beneficially .
This recipe made dinner time a snap, it really is a throw together kind of meal because it all comes together in just one pan, and it does taste good and makes a lot!

Ingredients
  • 1 tbsp olive oil
  • 1 lb smoked kielbasa or turkey/chicken sausage sliced 1/4 inch thick
  • 1.5 cups diced onion
  • 2 cloves garlic, minced
  • 2 cups low-sodium chicken broth
  • 1 (10 oz) can diced tomatoes
  • 8 oz dry pasta(small pasta)
  • 1/2 cup milk or heavy cream
  • 1/2 tsp salt and pepper, each
  • 1 cup shredded Cheddar cheese
  • 1/3 cup thinly sliced scallions, for garnish

Instructions
  1. Add olive oil to a 4-5 quart saute pan over medium high heat.
  2. Fry the smoked kielbasa and onions.
  3. Add garlic and cook until fragrant, about 30 seconds.
  4. Add chicken broth, tomatoes, heavy cream, pasta, and seasonings.
  5. Simmer for 15 minutes, or untill pasta is tender.
  6. Remove skillet from heat and stir in 1/2 cup cheese.
  7. Top with remaining cheese and cover until cheese is melted, spotty brown, and bubbly.
  8. Sprinkle with sliced scallions and serve.
  9. This only makes 4 large servings, so if you are feeding a larger group or want leftovers,I’d recommend doubling the recipe, it’s well worth it! Enjoy!

MOCHA ICE BOMBS – Low carb , Sugar free , Banting , Grain free + Luxurious Diet Program

Mocha ice bombs are beautiful and incredibly sumptuous. I couldn’t believe how easy they were to make. We were away on holiday at the time so as you can imagine, I had very little kitchen equipment, nor time.
It took me 10 minutes to make the mocha ice bombs, then a few more minutes to dip them in the dark chocolate coating. By dinner time, they were ready to indulge (and we did).
TOP TIP :: If you want these to be even lower in carbs, you can use this sugar free chocolate coating instead of 90% chocolate.
If you are new to fat bombs you’ll be wondering what the heck? Why o why would we want to eat more fat? Well it is imperative too understand when we go low carb (and only moderate protein) then we want to increase our healthy fats to keep us fuller for longer. Fat doesn’t make you fat, a high carb diet does.
Read this post on low carb and this post on why we eat high fat to better understand these concepts. And remember, high fat doesn’t give you a licence to eat fried fatty unhealthy junk food, it is to eat the fat that comes with your steak, the full fat dairy, full fat coconut cream, plenty of olive oil on your salads and plenty of cheese.
Also remember, eat healthy fats ONLY until full. Only increase your healthy fats once you have lowered your carbs.
Do not eat fat to excess, stop when full and ONLY eat when you are truly hungry. It takes a while to get over our fat phobia but once you do, you will understand it is they key to satiety and appetite control.

INGREDIENTS
Mocha Ice Bombs
  • 1 cup / 240g / 8.5 oz full-fat cream cheese or mascarpone
  • ¼ cup / 40 g / 1.4 oz powdered sweetener
  • 2 tbsp unsweetened cocoa powder
  • ¼ cup / 60 ml strong brewed coffee, chilled
Chocolate coating
  • 70g / 2.5 oz dark 90% chocolate melted
  • 28g / 1 oz cocoa butter melted
INSTRUCTIONS
  1. Mocha ice bombs can be made in a food processor, or in a mixing bowl using a hand blender.
  2. Add the coffee to the cream cheese (or mascarpone) the cocoa, and sweetener.
  3. Pulse or blend until smooth.
  4. To make the ice bomb shape, roll about 2 tablespoons of the mocha ice bomb mixture and place them onto a tray or plate lined with baking parchment.
Chocolate coating
  1. Mix the melted chocolate and cocoa butter together.
  2. Roll each ice bomb in the chocolate coating and place back on the lined tray/plate.
  3. Place in the freezer for 2 hours, or until set.
NOTES
The recipe in the book states it makes 12 although I managed to make 15 from this recipe. The nutrition values are calculated assuming you make 12. If you were to make 15, the carb values would be less.
NUTRITION INFORMATION
Serving size: 1 ice bomb (makes 12) Calories: 127 Fat: 12.9g Carbohydrates: 2.2g totalFibre: 0.7g Protein: 1.9g