Incredibly Delicious Banting Fudge Recipe That Taste Amazing – Diet Program

Fudge is one of the sweetest and most delicious treats one can eat, but it contains a shocking amount of sugar and will send the sugar levels of anyone who eats it sky high. Those on a low carb or Banting diet might feel deprived as they try to stay away from these kinds of foods and this might lead to a binge down the road. Luckily there are plenty of healthy ingredients that we can use to come up with low carb and Banting versions of our favourite treats.
Here is a recipe for tasty Banting Chocolate Almond Fudge.
Image result for Banting Fudge Recipe
1 cup Almond butter
¼ cup coconut oil
¼ cup raw cocoa powder
¼ c. Xylitol OR honey
½ tsp vanilla extract
Pinch Himalayan salt
Melt the coconut oil and then place all the ingredients together in a bowl and mix well until smooth. Taste the mixture to see if you need to add extra sweetener. Place a baking sheet into a baking pan and pour the mixture in. Place the pan in the freezer for several hours until hard. Remove from freezer and cut fudge into squares. Store the fudge in an air tight container in the freezer as it will become soft at warmer temperatures.

Banting Weight Loss – 10 Do’s & Don’ts Of Banting

Weight Loss William Banting

The Banting diet has gained huge popularity recently due to the significant success many people have had eating this way.
William Banting Weight LossIt all began with the remarkable weight loss experienced by an overweight William Banting after being prescribed this diet by his doctor William Harvey in 1862.
Due to the startling weight loss experienced by William Banting on this low-carb, high-fat diet, all major European & North American medical schools adopted the “banting” diet as the standard treatment for weight loss.
This only lasted until it was excluded from all the major medical & nutritional textbooks in 1959 in favour of the high carb, low fat diet which has since led to massive obesity on a global level.
This so called healthy diet was contrary to what human beings were designed to eat when they arrived on earth & according to respected biologists, geneticists, paleo-anthropologists human genes have hardly changed since then.
This means that the human biology should do best on low-carb, high-fat diets as per the Banting & Paleo diets.

How Does the Banting Diet Allow You To Lose Weight?

Essentially the Banting diet restricts the amount of carbohydrate you eat which helps reduce hunger & cravings.
People with type-2 diabetes (T2D), or those who are pre-diabetic, will especially feel the benefits from this type of eating as it helps stabilise blood sugar levels which can be responsible for feelings of hunger.
Furthermore, when carbohydrate intake is reduced, it promotes ketosis which is the body’s process of breaking down fat tissues & creating ketone bodies in the blood which it uses as an alternative energy fuel for the body (instead of using glucose which it would get from carbs).
Therefore, by utilising the body’s fat reserves for its energy requirements, weight & fat is reduced which makes the Banting diet so effective for weight loss.

Tip: One of the secrets to losing weight on the Banting or Paleo diets is to be organised & have enough real food in the pantry & a good resource of LCHF recipes on hand.
Not having an extensive range of healthy recipe options available makes it very easy to slip back to your old eating habits & once you do this you’re on the slippery slope to weight gain & obesity…

10 Do’s & Don’ts Of Banting

Real Banting Foods

Real Banting Foods

  1. Don’t eat any sugars, grains, wheat, gluten, cereals, etc..
  2. Don’t eat any simple carbs including white bread, white rice, pasta, potatoes, dishes made with flour, etc..
  3. Don’t eat any sweets, pastries, fizzy drinks, processed foods, junk foods, cakes, etc..
  4. Don’t consume or cook with vegetable oils such as sunflower oil – rather use olive oil, ghee, coconut oil, etc..
  5. Don’t use sweeteners (or honey, it’s just about as bad as sugar)
  6. Don’t eat too much fruit as it has a high sugar content (especially bananas) – Fruit is on theBanting Orange List of Foods
  7. Do eat plenty of protein including
    •    Chicken (free range)
    •    Fish
    •    Eggs (free range)
    •    Beef (grass fed)
    •    Raw unsalted nuts (not peanuts as they are legumes which are a no-no on Banting & Paleo)
    •    Biltong (Jerky)
  8. Do eat plenty of green leafy vegetables (organic is best), carrots, butternut (rather than pumpkin)
  9. Do eat salads
  10. Do eat healthy fats such as butter (grass fed), olive oil, coconut oil, etc..

Parting Words…

Don’t forget, losing weight is all about hunger control & not so much about portion control.

Why Some People Don’t Lose Weight When Banting

There is no doubt about it, banters lose weight more successfully and sustainably than anyone on any other diet. However, some people do struggle, and there are many reasons for this, the main one being that like a stowaway on a ship, hidden carbs are somehow sneaking into the diet whether the dieters know it or not.

Without becoming obsessive, there are a few things you can eradicate if you find yourself in this situation. The below are common mistakes:


Good places for carbs to hide include sausages (rusk, soya, wheat, sugar etc), all processed food (that’s why real food is so important), and even things like biltong can be full of sugar, soya powder and corn flour. So make sure you know what you are eating. If your butcher doesn’t give you a straight answer on what other than meat and fat goes into his sausages, get a new butcher who will.

If you’re struggling, drop the dairy for a while. You might just find the results you were looking for start to happen immediately


Dairy products appear to be fine for people who have very little (such as a cup of tea daily with a splash of milk, or a piece of cheese twice a week), but the sad truth is that dairy is delicious and it is easy to eat too much. Yogurt for breakfast, cheese for lunch, numerous cappuccinos throughout the day (with cream!), tea with milk, latte’s, smoothies and low carb cakes and desserts. Dairy has a fair amount of lactose present, and it appears to spike insulin disproportionately even for the amount of lactose present. What this means is that you will not burn fat if you have even a reasonable amount of dairy. If you’re struggling, drop the dairy for a while. You might just find the results you were looking for start to happen immediately.


This is another stumbling block. Nuts are fine and good – but when you overeat them, you definitely will slow weight loss or even put on weight. They are delicious, we know, so take your (our) weakness into account and when you divide nuts, break them into portions form the get-go so you know what amount you can have each time. That way you have no excuses to give yourself if you overeat nuts.


This doesn’t work. Low carb diets require high fat diets for fuel, or you will be constantly hungry and end up overeating or resorting to carbs to satisfy your need for fuel. The body can only burn carbs and fat – if you restrict carbs, it has to burn fat. Give it both, and it will store the carbs as fat.


No, fruit is not essential to life, and in effect, is just another way to carbo-load. It’s full of sugar and will cause insulin to shoot up, thus storing the sugar as fat.


When banting, the idea is not to eat as much as possible of the green listed foods. We all eat too much food, and the idea is to eat just as much as you need, no more. You need to fight your body’s primal instincts to store up on food for the next Ice Age. In time, you’ll find you can exist well on much less food, even just one or two meals a day. Eat to hunger, not routine.
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By going too low on either of these you will become hungry, and the whole thing will start all over again. But fat and protein take longer for your body to process, leaving you feeling satiated for longer after a meal, whereas carbs give you a spike and then a low.


A lot of red listed foods may not contain carbs but will contain other things that inhibit weight loss. Be sure to avoid any red listed items at all costs. Soy, for instance, is really unhealthy and causes weight gain (even though it is low in carbs). If you’re a bloke, it also results in a bunch of weird hormonal changes (oestrogen production, testosterone reduction etc) so it’s best avoided.

I’ve been banting for a month now and haven’t lost any weight. I found this article which might help people in similar situations.

Banting Diet – 7 Day Banting Meal Plan To Get Started On This LCHF Diet – Weight Loss Program

Banting Diet – 7 Day Banting Meal Plan

If you’re starting the Banting diet then this 7 day Banting meal plan is just what you need.
It provides you with the perfect way to plan your low-carb meals in step with the Banting diet for a complete week.
Not only are these LCHF meals Banting friendly, they are also gluten free which makes them even more healthy for you.
This 7-day Banting meal plan is very similar to the Paleo way of eating which is essentially a low-carb, high fat diet that is also a strictly gluten free diet, however unlike the Banting diet (and Tim Noakes diet) it excludes all forms of diary.
1. Monday

  • Banting Meal PlanBreakfast – 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 Diet PlanBreakfast – 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

  • Grilled FishBreakfast – 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

  • Beef Stir FryBreakfast – 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.

Should You Include Dairy In Your Banting Diet Plan?

Dairy & BantingTim Noakes is a big fan of including milk & eating 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 whilst his stance on dairy hasn’t changed, you are advised to reduce your dairy consumption of you cannot 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 is that 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.
Image result for 1st week banting meal plan
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.

Banting And Carbo-Loading: Fact Or Myth?

As a child, I would sit and watch my father training and preparing to run his marathons, primarily the then aptly named Two Oceans Ultra Marathon. He did it just like every other runner, the night before was spent at the closest Italian restaurant eating as much pasta as was humanly possible, meet the runners old friend, “carbo-loading”..
It worked for them, they would run a good race and that night the restaurants would be filled with men, proudly adorned in their post-race T-shirts, albeit with a great deal of moaning, groaning and hobbling going on.
While the debate around the benefits of carbo-loading is a long and no doubt in-depth one, the real question is how a ketogenic diet like Banting fits into a high-energy exercise regime. There is no doubt that exercise plays a pivotal role in any healthy lifestyle, but is it possible to lead the Banting lifestyle and still pursue an intensive exercise program?
The reality is that recent research has proven that the practice of “carbo-loading” can often negatively affect your athletic performance rather than enhance it. Never mind the affect that all of the excess carbohydrate will have on your waistline in the long term! The primary reason runners tucked into the pasta with such gusto the day before a big race was the belief that carbohydrate was the fuel that equated to performance, especially during extended exercise sessions, the rule-of-thumb being any session longer than 90 minutes. Runners firmly believed that an insufficient carbohydrate intake would lead to their muscles being exhausted of glycogen (i.e. energy) and they would then ultimately, “hit the wall”…
Banting and Carbo-Loading: Fact or Myth?
Modern research has shown that carbohydrate intake during the race is equally if not more important than carbo-loading the day before. Certain research has even shown that an increased carbohydrate intake should be avoided as this robs our bodies of the opportunity to burn fat, something which our body can convert into energy more efficiently than it can carbohydrate. So next time you are preparing for the big race, why not consider avoiding the usual pasta parties and instead try a fresh approach:

  • Avoid increasing your carbohydrate intake before and during the race, your body will tap into its fat reserves instead, a more abundant energy source. Rather try increase your intake of animal fat rich food as well as vegetables.
  • Unlike with carbo-loading, do not alter your exercise training plan to suit your diet, you should rather focus on having a consistent and well-balanced diet.
  • Avoid the plethora of sports drinks and energy bars, while proper hydration is critical, your body wants water, it is as simple as that…

A few simple changes could increase your rate of weight-loss as well as improve your health, you never know, it may even take your next finishing time to a personal best!