Thursday, 29 June 2017

The Flat Tummy Challenge

Do you want a Flat Tummy?

This one is DEFINITELY for you.

Let me explain it for you.

Stubborn tummy fat usually means one thing: Insulin Resistance.

According to a study at Garvan Institute of Medical Research, St. Vincent's Hospital, in Sydney, Australia - Tummy fat is the major determining factor of of insulin resistance in, particularly, women!

So, what is that? Well, because your insulin doesn't work properly in the liver, when you eat carbs and sugar, it can't be stored there because the liver doesn't recognise the insulin, and because it isn't recognising it, it signals the body (ie pancreas) to secrete more insulin.

This means you can't store the glucose in the liver, and you can't store it in the muscles - so your body ends up storing it as fat.

All is not lost!

Insulin Resistance CAN be reversed.
You CAN lose the tummy...
and end up with a FLAT TUMMY.


image: shutterstock


This is how:


Lamb Rib Marinate


Ingredients:

1 rack of lamb
Garlic powder
A few sprigs herbs (preferably rosemary)
1 lemon, sliced
Salt and pepper

Method:

Prepare lamb rib.
Sprinkle garlic powder, salt and pepper on both side.
Finely slice lemon and lay over lamb ribs.
Tear herbs and sprinkle over lamb.
Allow to marinate for at least 4 hours before preparing.
Method of preparation preferred: Braai or Grill.

Spicy Slowcooked Banting Lamb


Tender, spicy, fragrant lamb - yummy!

Ingredients:

600-800g stewing lamb
4 large tomatoes
1 large onion
1 tbs garlic
2 tsp Italian herbs
1.5 green peppers
1 tbs oil of choice
4 jalapeños
2 tbs smoked paprika
Salt and pepper to taste
Handful baby tomatoes

Method:

Add oil to pot and fry lamb stewing meat until browned on all sides.
Remove from pot and set aside (leave oil in pot).
Add onions and garlic - brown.
Finely slice jalapeños and add to onion and garlic.
Roughly chop green pepper and add, trying for a few minutes.
Chop tomatoes, add, then add salt and pepper, paprika and Italian herbs.
Add the meat back.
Add some water to the pot, bring to the boil.
Switch down to medium heat and allow to simmer for at least an hour, covered.
Check on meat - if it is tender enough for you, serve, else, let it cook longer.
Alternatively, use a pressure cooker or hay bag to save time.
Once dine cooking but still hot, add the baby tomatoes.
Enjoy!


Wednesday, 28 June 2017

Creamy Stuffed Garlic Mushroom


This one is so easy to prepare, and the end result leaves you wanting more.

Ingredients:

Brown mushrooms
Garlic
Cream cheese
Chives or spring onions
Cheddar cheese
Oil for drizzling

Fortheloveofbanting.com

Method:

Clean and destem mushrooms.
Drizzle some oil in an oven proof dish, and lay mushrooms in dish.
Add 1/4 tsp chopped garlic to each mushroom.
Microwave on high for approximately 3 minutes.
Add 1 tbs cream cheese to each mushroom, spreading it on.
Grate the cheddar and chop the spring onion or chives.
Sprinkle both onto the top of the cream cheese.
Grill until cheese browned.

Tuesday, 27 June 2017

Roasted Cauliflower


Delicious with any protein main...and so easy to make!

Ingredients:

1 whole head cauliflower
Olive oil or HOSO oil to drizzle
Garlic or onion powder
Italian herbs, dried
Salt and pepper to taste

Method:

Wash and prepare cauliflower remove leaves etc.
Place in oven proof dish.
Sprinkle on garlic and onion powder, italian herbs, salt and pepper.
Cover either with the lid of the oven proof dish or with foil.
Bake for approximately 40 mins.

Serve with cream cheese or grated cheddar. 

Your Banting Shopping List - Explained!

Sometimes its easier visualizing products to buy instead of having them by name.



Obviously listing every single product will take up all the storage space on your phone - but here are the basics. Most can be bought from most leading supermarkets, But I will explain each tab and what to look for below the list.

Printable version available if you click on the image to enlarge.
If you have come to this page via Facebook, please go to the menu in the top right corner, then to "open with" and open this page in your phones browser to enlarge the picture to save a clear version.




THE VISUAL SHOPPING LIST - EXPLAINED
COFFEE

Right at the top of the list are one of the items we get many questions regarding. Any 100% coffee is allowed - blends like Ricoffy or Frisco contain dextrose which make them red list. There are a few that are pure coffee and pure chicory - these are allowed too, but technically they're not pure coffee. If you see one at the shops, check ingredients. Caffeine does have the tendency in some people to stall weight loss when either you drink too much of it or you're sensitive to it and even one cup is too much. If you're losing steadily, fine. If you find yourself stalling - have a look at your caffeine consumption. Caffeine CAN spike insulin.

TEA

No slimming teas - Rooibos with no milk or cream is unlimited - the ones with caffeine should ideally be treated like coffee - if you find your weight loss stalling - cut down or cut it out. 

SWEETENER

The safest of the allowed sweeteners is stevia - but it is an acquired taste (one which I will never acquire!) - some don't mind it - and others hate it. Erythritol is second best in that its affect on the gut is not as harsh as some experience with xylitol - but it is more expensive. Xylitol is the cheapest of the three, but also has the highest GI. Not quite enough to be too concerned though - but be aware it may cause gastrointestinal issues (the runs etc) - so you may want to go slow!

CREAM

Something important to remember here is that all boxed creams and all ULTRA PASTEURIZED creams are not allowed. They undergo the same process that UHT milk goes through - which we don't suggest members use.

BUTTER

All pure butter is allowed. Cream and salt should ideally be the only ingredients. No margarines, no "medium fat spread", nothing of the sort allowed. Be careful of "butter spread" too - actually very little butter in those.

YOGHURT

Yoghurt you have to remember to go slow on. Most have carbs that are 5g per 100g, so having a portion more than that may see you tipping your net carbs for the day into the red. There are better ones that are only strained yoghurts so they are lower carb too, but they are often difficult to find. If you do have access to it, and you can afford it - rather go for those.

AMASI

Much like yoghurt, you have to watch your portions here. You can't drink glasses of it - as it is quite dense in carbs from the lactose present - but the cool thing with amasi is that if you strain it through a kitchen cloth in the fridge for atleast 24 hours - you make your own cream cheese! Such a winner!!

CHEESE

No processed cheeses are ever allowed, so if you see that word on your cheese, put it down. So many red list ingredients in those "cheeses" - most slices are made from processed cheese too - so if you normally buy sliced cheese - have a good look at the pack you usually buy and if yours is processed, go for proper cheese rather.

FRUIT & VEGGIES

There are a few fruits on the green list - they are raspberries, prickly pear and rhubarb. Otherwise stick to green list veggies as much as possible. If you do stray over to the orange list - just work it into your ratios for the day and you're good to go.

For the Love of Banting

Buttered Baby Marrow

Ingredients:

Baby marrow
Salt and pepper to taste
Butter

Fortheloveofbanting.com

Method:

Wash and chop baby marrow into chunks.
Salt baby marrow and steam until tender.
Melt butter in pan and fry baby marrow on both sides until browned.
Add pepper and more salt if you need to.
Enjoy.

Friday, 23 June 2017

Banting Chicken Skewers


So simple, yet so tasty!

Ingredients:

4 chicken fillets, cubed
1 punnet mushrooms
Baby tomatoes
Baby onions
2 large courgettes cut into chunks
Carb Smart Chutney

Method:

Arrange the items on the skewer as in picture.
Squeeze carb smart chutney over, salt and pepper.
Allow to stand for 2 hours.
Bake in oven at 180C for around 30 mins, turn grill on and grill on both sides until browned.
Enjoy!
For the Love of Banting

Can Kids do Banting

Can Kids Bant?

We see this question often - can kids bant?

Well, this is a picture of my eldest son James.
He is the reason we joined the group years ago.



We have a different approach to children.
Childhood obesity is on the rise, and teaching children from a young age what good nutrition is opposed to bad nutrition should be our jobs as parents.

It's not about going high fat for them, but rather about cutting out the refined sugary processed junk foods.  This includes the "healthy" juices which are packed full of fructose.
Most processed foods all contain hidden sugars - even some frozen chips contain dextrose! So it's not only the sweet things - its the actual "foods" too. By cutting out the high sugar/carb foods, we eliminate the sugar slumps and improve brain function, and reduce inflammation so our children can live optimally.

Omega 3 is an important fat for kids especially - it helps with eye and brain function. Fish - most oily fish has quite decent amounts of omega 6. If they're not into Fish - a good idea is to get a good Fish oil supplement, My boys love The Real Thing's Omegas.





Fats are great for brain development, and makes the absorption of fat-soluble vitamins in the foods they do eat, possible. We have a list of healthy and not healthy fats you can look at - to make the best choices for your family.

Encourage healthy choices for your children by making the switch as a family.

Tips to get your kids to go low carb:

Don't go in guns blazing

This may make them rebel - and they may not be as cooperative. Remember it's a lifestyle change, so do it gradually.

Stop the take-aways

Yes, life is insanely busy. Showing them, and even involving them in prepping their own food helps encourage them to eat it. Spend time over the weekend making Banting friendly snacks for the week, or various things to include in their lunchboxes. I will include some recipes below.

Start watering down the juice

If your child is still small and they're unfortunately already used to juice - start watering it down. Start with 90% juice, 10% water - by the end of the week - you should at least be down to 20% juice and 80% water. Does it taste nice? Probably not - but it is better for them than pure juice that often has more sugar in than fizzy drinks. You will also save on dentist bills this way!

Aim for whole foods

Your whole aim for this would be to remove the pure sugar, processed foods for the more whole foods approach. Oats is fine occasionally for children, for instance - but you should aim to swap out any and all high carb foods for their lower carb alternatives.

Don't forget the protein

Children need a good amount of protein - it is an essential macro-nutrient for the development of their growing muscles

Why the fat?

As mentioned above, many vitamins are fat-soluble, so we need to eat the fat in order to take in the essential vitamins - it will help with their concentration at school too!

Should you force it?

Well, I believe that is the wrong approach, but that's because my son is autistic - so certain foods textures are a real issue for him - it actually "hurts" him. Encourage, but if they have tried that specific vegetable - forcing it down their throats is maybe not the right way to go.

Flavour the food

Don't boil up the broccoli and expect them to be ecstatic about it. Make a dish out of it - allow them to use the low carb tomato sauce on it - if they are eating it - that is a step in the right direction.

Kid Friendly Recipes:

Mediterranean Meatballs
Espetada Meatballs
Fathead Pizza
Blueberry Milkshake
Chicken Meatballs
Chicken Nuggets
Raspberry Milkshake
Breakfast Pizza
Simple Scrambled Eggs
Simple Omelette
Chocolate Porridge
Cheesy Wrap-ups
Banting Lasagne
Fish Fingers/Pieces
3 Cheese Vegetable bake
Nachos Chips!
Banting Cheesy Veggie Bites
Chocolate Brownies
Chocolate Mousse
Chocolate Cupcakes

Do you have kids? What's their favourite meals?
Let us know!


For the Love of Banting

Banting Cheesy Veggie Bites

Do you struggle to get veg into your kids? These little bits of deliciousness may help! Freezes Great too.





For the Love of Banting

Thursday, 22 June 2017

The Downside of Banting

More often than not, members are focused on what's "wrong" with Banting, instead of what's right with it. Believe me, there is a lot that's right with Banting, but that's not why we are here.

The Downside of Banting.


We have a few downsides to this lifestyle, but I bet you wouldn't be expecting these!

1. It's expensive.


Yip, you heard me right. Banting/LCHF is expensive.
You will need a whole new wardrobe, and what we have seen, most have a new hairstyle to go with their new wardrobe.
If you're married or if you wear rings, you will likely need to resize them too!

2. Many people you know will be jealous.


No, Seriously. Many may not be able to handle your success. 
You will hear all kinds of horror stories - especially when people see your success. It's the human condition!


3. You are no longer repulsed by fat.



Don't laugh. No, seriously, don't.
There are many that are repulsed by the look of this. You will probably get strange looks from the butcher, or perhaps the lady sitting next to you at a restaurant when you ask for their fattiest steak...
You will need to either a) ignore it, or my favourite - b) explain why. You could very well change a life!



4. Your doctor may be seeing a whole lot less of you.


So maybe this is less of a problem for you than it is for him/her, but Banting seems to reduce the need to visit your doctor as frequently. So many are off their Blood Pressure medicine, their diabetes medicine, etc.
(Obviously your doctor will need to see you to monitor this! Please, never go off any medicine by yourself - always discuss this with your doctor first!)

5. You may actually have to cook


And what's more - you may, *gasp* - actually find you LOVE it!
SO many have learnt a lot cooking wise, and enjoy "making up" dishes.
I know when I first joined the group, I was like - how the hell do I put these dishes together? I have always loved cooking, but how it was normally was - Choose a meat, choose a starch - good to go. Now I actually have to pair vegetables together with meat? Whaaaat??
But hey, look at me now!



6. Strangers may start talking to you


This may seem a little creepy, but if you're going to pick up that bag of xylitol, or that pack of seed crackers - or even when you start picking up that tin and scrutinizing ingredients and nutritional information - chances are good someone may come up to you and ask you if you're banting. Why? Because they recognise the body language. They see themselves in you - looking at labels, buying similar foods. Hey - this is a good thing. They may be able to tell you of a bargain they have found in your area!


So, as you can see from the above - Banting really does have a downside - and it's totally not what you think it is!!

Banting Barbeque Chicken Bake


Deliciously Spicy, tender, juicy chicken!

Ingredients:

10 pieces chicken
6-8 large baby marrow
3 jalapeños
1 spring onion
Salt and pepper to taste
8 large mushrooms
Carb Wise Barbeque Sauce

Method:

Coat chicken pieces in barbeque sauce.
Wash and chop baby marrow into chunks.
Wash and chop spring onion finely, and do the same with jalapeño.
Clean and chunk mushrooms.
Add the vegetables to the chicken mixture.
Lay in an oven proof dish - preferably with a lid. If no lid - use foil to cover. 
Bake for 40 mins to an hour on 180C.


NEW: The Ultimate Beginner Banting Challenge

Challenge starts on Friday 25th August 2017. 
This is the BEST way to start banting.
Minimal side effects which makes it easier for you to hack this lifestyle!


1. Clean out cupboards.
Have a look at the Red list and the ingredients on the stuff you currently have.

Give the red list stuff away, or if you're the only banter in your house - put the non-banting stuff one side.
2. Make up your shopping list from the meals below and buy your necessities only. Stick to a cooking oil - choose one or two, or if you can, invest in one of each. They all last longer that way and you can use them for different applications.
3. Make a list of reasons why YOU want this.
Not anyone else, for this to work YOU must want it to work.
Write it all down, even the trivial reasons. Fold that up and keep it in your bag or wallet - when the temptation arises, before doing anything, re-read your list. Think about why you started this in the first place and if that tempting food is really worth it...
4. Make Seed Crackers this will be for certain meals - and will be great when you are feeling a tad hungry.
6. Make Amasi Cream Cheese
(You can do this by straining amasi through a kitchen cloth in the fridge for atleast 24 hours).


WHY?

So you will see that there are some orange list items in the first week below. Experience from so many members shows that to minimise the effects of carb flu - its best to ease into low carb by still incorporating orange list - but ONLY for the first week. What this does is take you from a previous high carb lifestyle to a low carb one - but not necessarily a ketogenic one (under 25g of net carbs is optimally ketosis) - but also remember that you don't have to be in ketosis to lose weight.

 

THE MEAL PLANS




Monday


Breakfast:

Lunch:

 

Dinner:

 

 Succulent Stuffed Chicken

with a side of Caulimash for green-listers or Butternut Mash for Beginners or those maintaining. 




Tuesday:


Breakfast:


Egg Rolls with filling of choice

Lunch:

 

 Succulent Stuffed Chicken

with a side of Caulimash for green-listers or Butternut Mash for Beginners or those maintaining.


Dinner:


Banting Barbeque Chicken Bake
added butternut in the bake for beginners


Wednesday:


Breakfast:

Lunch:

 

Banting Barbeque Chicken Bake
added butternut in the bake for beginners

Dinner:

 

Thursday:


Breakfast:

 

Lunch:

Leftover Cheesy Wrap-Ups served with 3 Cheese Bake


Dinner:

Friday:


Breakfast:

 

Lunch:

 

Dinner:


Saturday:


Breakfast:

 

Lunch:

 

 Supper:

 


Sunday:


Breakfast:

 

Falooda Porridge (Can be replaced with Chia)

Lunch:

 

Seed Crackers served with cream cheese
Include a small apple for beginners

Dinner:

 


Monday


Breakfast:

 

Simple Scramble with Avocado, fried tomato and Mushroom

Lunch:

 

Dinner:

Banting Lasagne - served with a portion of Coleslaw


Tuesday:


Breakfast:

 

Banting Omelette with fillings of your choice

Lunch:

 

Leftover Banting Lasagne

Dinner:

 


Wednesday:


Breakfast:

 

Affordable Omelette base with stuffing of your choice

Lunch:

 

Dinner:

 Sunflower fathead pizza with toppings of your choice
(make two if you can finish a whole one by yourself)


Thursday:


Breakfast:

 

Leftover Sunflower flathead pizza with toppings of your choice

Lunch:

  


Dinner:

 

Chicken coated with a Moroccan Spice Rub served with the braai salad


Friday:


Breakfast:

 

Lunch:

 

Dinner:

 

Banting Bolognese Sauce served on Zoodles


Saturday:


Breakfast:

 

Fried eggs served with leftover Banting Pepper Steak Pie
.

Lunch:

 

Leftover Banting Bolognese Sauce served on Zoodles

Supper:

 



Sunday:


Breakfast:

 

Lunch:

 

Seed Crackers served with cream cheese and salami

Dinner:

 

Chicken Curry with Cauliflower rice.




The meal plans with the portions of foods in the recipes above may seem a little excessive, but the idea is to build a stock of ready-meals you can just take out the freezer the night before for lunch the next day or that morning for dinner - so you're prepared for whatever life throws at you. IF you want to make smaller portions though, half or quarter the recipes to make smaller portions.

That's probably one of the hardest things about Banting - not having the real option of LEGAL ready meals - but if you make extra portions like above  - you will never have a problem again!


The rules are:

  1. If you can, download the Carb Wise App - insert your meals, that way you will get to know how to use it, and how you should start tweaking what you eat when you're done with the challenge. Its the best and only Banting themed weight loss tool!
  2. You can change the meals in the above plans to suit you - have a look at others from this list - but beginners must still have the orange list items suggested and green listing banters must have the green list counterparts. Also remember that the shopping list is made for the meals suggested, so go through the meal you're crossing off YOUR list and omit those items from the shopping list for you.
  3. If you're a beginner, for the first week, you can add one small apple per day, or some blueberries - but only for the first week. If you're wondering WHY this is, that's quite simple. You minimise the effects of carb flu symptoms which in turn, eases you into Banting - making your change to this life style easier. As simple as that!
  4. You can skip anyone of the meals (I'd suggest either breakfast or lunch as you need the supper for the leftovers for lunch the next day!) - if its lunch, 
  5. If you MUST snack, go for fatty biltong, a boiled egg, cucumber with cream cheese on top - those types of things. Snacking is strongly discouraged though...
  6. If the sweet craving attacks, have a glass of water. If its still there after 5 minutes - have a tablespoon of cream cheese...if STILL there, make one of these LEGAL desserts - but please don't do it too often - we are trying to wean ourselves off the need for regular sweetened goods altogether: Banting Chocolate Mousse OR Dairy Free Banting Chocolate Mousse OR Mini Lemon or Lime Cheesecakes 
  7. Do not cheat at all. Rather have a legal item from the many recipes available - the results of your progress are up to you...
  8. The most important rule is:
READ THE BEGINNERS GUIDE (PINNED POST) on
Banting 7 Day Meal Plans Facebook Group
this document has a wealth of information on what to expect when Banting

If you have any questions - Please don't hesitate to post it on the Banting Group in the link above!

QUESTIONS YOU MAY HAVE:

1. Can I drink Alcohol while Banting?

Well, yes and no. When you drink alcohol, your body treats it as a toxin and will burn the alcohol before it burns the food you eat or your stored fat. That means your weightloss could stall. See how it affects you though. To find out about the friendlier alcohols, have a look at our Low Carb Alcohol Low Down post.

2. How often can I have orange list?

That is an individual thing. Some incorporate orange list weekly and have no problem with their weight loss stalling, others find their weight loss better if they green list only. As explained above though, incorporating orange list in your first week does minimise the effects of carb flu. See what works for you with this one. Remember its a lifestyle - not just another diet.

3. Do I need to take supplements?

If you keep your food nutritious - most people don't need to take any type of supplement.
Magnesium is sometimes beneficial though - it helps for insomnia and apparently keeps some "regular". There is plenty Vitamin C, for instance in Broccoli and Peppers - so include them in your meals. Avo is a great source of potassium, and you can get your sodium requirements from adding Salt to your food. Salt isn't solely sodium, but it is around 40% sodium.



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