Thursday, 29 March 2018

Creamy Prawns



2 tbs Carb Smart Peri Peri sauce

2 tbs Carb Smart Lemon and Herb Sauce

1 tbs butter

Salt and pepper to taste

1 onion finely chopped

1 tbs garlic

2 tbs lemon juice

1/2 cup cream


Melt butter in pan, add onion, garlic and carb smart sauces, then add prawns and fry for a few minutes.

Add salt and pepper to taste, then the lemon juice.

Prawns done when curled and flesh opaque.

Add cream at the end to thicken.

Wednesday, 28 March 2018

Kick Ass April Challenge

Losing weight can be HARD! We have a kick ass way to do it though...

The best way to lose weight would be to utilize the one way to make Banting work to the best of its ability, and to the best of YOUR ability!

That would be using banting Ratios. More about how to get yours, below! 

Below, we have carefully worked out meal plans for ratios provided.
They include ALL the meals, every item has been added to the Carb Wise App for exact portions. You can use one of the below meal plans if you want - or you can work out your own based on your ratio.

Find the important Banting info here:

Banting Lists

Net Carb List

How to Read Labels


If your ratio works out to be 5 Fats, 3 Proteins and 1 Carb, your meal plan is:

If your ratio works out to be 6 Fats, 3 Proteins and 1 Carb, your meal plan is:

If your ratio works out to be 7 Fats, 3 Proteins and 1 Carb, your meal plan is:


If your ratio works out to be 8 Fats, 4 Proteins and 1 Carb, your meal plan is:

If your ratio works out to be 9 Fats, 4 Proteins and 1 Carb, your meal plan is:

If your ratio works out to be 10 Fats, 4 Proteins and 2 Carbs, your meal plan is:

If your ratio works out to be 10 Fats, 5 Proteins and 2 Carbs, your meal plan is:

IF your ratio isn't listed - Please use one of those available and tweak where necessary.

Ratios can be got from the Carb Wise App (Download links below)

Now, how it works, is it takes your weight, height, gender, age and level of physical activity into account when it works out specific Banting Ratios related to all your personal stats.

It gives you the exact amount of protein, fat and carbs - in grams as well as portions) you should/can eat to optimize weight loss - but do so without the use of supplements, any expensive teas or crazy crash dieting. You eat delicious foods, real foods that provide nutrients that are important for you.

This allows you to LOSE the MOST weight in the shortest amount of time - while still banting properly and putting your health first!

The Rules for the Challenge are as follows:

1. To get your ratio, you need to download the CARB WISE APP here for Android devices or here for Apple Devices.
2. After you have filled in all your relevant information into your profile and your weight under the weight tab, you then work out your ratio under the portions tab. Once you have your correct ratio - you come BACK here (so don't forget to bookmark the page) to find out which meal plan suits YOU.
3. Stick to the meal plan as much as possible.
4. Only weigh yourself before and after the challenge.
5. Try to keep it green list. If you add in some orange list items, make sure its within your ratios. Red list is a complete no no.
6. Remember that the ratio is the maximum amount you can have, per day, for weight loss. See it as a "cap" or a "highest amount you can have" rather than a target that must be reached every day. If you still have a fat or protein left, its fine. We just suggest that those doing the 5 Fats, 3 Protein and 1 carb -  stick to their ratios as much as possible as we don't want anyone under eating, as by undereating - you can actually stall your weight loss too!
7. If your ratio is greater than those pictured above, you could either adapt those from above or double up on the smaller ones making minor adjustments.
8. If you have any questions, please don't hesitate to post them on Banting 7 Day Meal Plans

To work out your ratios, and for more info on how to work the app, please follow this link:

Carb Wise Tutorials

Monday, 12 March 2018

What is Banting?

By Jacolise De Beer:

I read this earlier and LOVED it...

"Banting is not a diet.

Banting is not starvation.

Banting is not eating 3 small meals and then drowning out the hunger you still feel with water.

Banting is also not stuffing yourself from morning to night with food and fat.

Banting is simply reducing carbs and cutting out unhealthy and processed foods, so your body can use healthy fats for fuel. It's teaching your body to use fats for energy instead of carbs, so you can address your insulin resistance.

So in the beginning you may lose your appetite because your body is already accessing your stored fats. Or you may become hungry quicker cause your body isn't used to this type of eating and must first become fat adapted. And there's nothing wrong with either way. That's why there's the rule that says eat when hungry, stop when full. For some it may be a little. For some a lot. We are all different with different appetites too. There's also a very real difference between eating till full and eating till you have to undo the button on your jeans.

When you stop listening to the clock and to the lunch bell and start listening to your body, in time you will see a reduced intake of food, simply because if you bant according to the ratio's, which are fats balanced with protein balanced with carbs, the fats will keep you fuller for longer and the amount of carbs won't lead to excessive insulin spikes leaving you crashing and hungry 2 hours after eating. It's about balance. It's about eating healthy food. It's about giving your body what it needs, not what it wants. And as your body adapts to this, it becomes healthy. And a healthy body will either lose excess weight or pick up needed weight to function optimally. That's why this is not a diet. It's not a quick fix to lose 10kgs in 2 weeks. It's not a race. It's a lifestyle adaptation and the only people who will maintain this lifestyle are the people who will get this and treat their bodies to what it needs, every day.

So stop judging others, focus on your own journey and enjoy the benefits of this healthy lifestyle."

So if you're a serial dieter, stoppit with the diet tendencies and mentality. Banting isn't about sacrifice to lose weight, its about eating healthy with weight loss being a side effect. 

Thanks for this Jacolise de Beer!

Sunday, 11 March 2018

Pork and Pumpkin Bake


500g stewing pork

1/4 pumpkin

1/4 bottle carb smart braai sauce

Italian herbs

1 large onion


Dice onion and place in oven proof dish.

Remove skin from pork and add to dish.

Add sauce and herbs.

Peel and cut pumpkin into chunks and add to dish.

Cover dish and bake in oven at 120-130C for 3 hours.

Serve hot.

Friday, 9 March 2018

Microwave MilkTart - Linda Smit


1 egg

8tbsp cream

1/2 tsp vanilla

1/4 tsp phsyllium husks

4tsp xylitol (add/subtract as you like)

1tsp butter… Optional…



Mix everything except the cinnamon in a mug… Sommer with a fork… Unless you want to dirty your stick blender

I sprayed a small round dish and poured it in there… Will work in the cup you mixed it in too

Microwave for 2 minutes

Sprinkle with cinnamon ..enjoy

Tuesday, 6 March 2018

Creamy White Wine Mussels


900g half shell mussels

1 tbs butter

1/2 cup chopped fresh parsley

Salt and pepper to taste

2 tbs garlic

1/2 chopped red onion

2 cups white wine

1/2 cup cream

2 tbs cream cheese

3 tbs lemon juice


Melt butter in pot or pan.

Add garlic and fry for a few minutes on medium-high heat.

Add onion and fry for a few minutes.

Add salt and pepper to taste.

Add half the parsley, then add wine and lemon juice.

Bring to the boil, then add mussels.

Cover and allow to steam for 10 minutes 

Remove from pan and place in a dish - cover - and allow liquid to reduce for about 15 minutes.

Add cream and cream cheese and allow to cook till thickened.

Throw over the mussels then add the fresh parsley on top.

Enjoy with veggies or caulirice.

Monday, 5 March 2018

The NEW Banting Lists - March 2018

Ok, let me explain how the lists work.

Although working from the lists is crucial - it is not the be all to end all.

You HAVE TO download the Beginners Guide to Banting from Banting 7 Day Meal Plans.

The information contained in that document is really the most comprehensive, informative Banting guide you will get - FREE or PAID! (and that happens to be completely free of charge - so please get downloading.

Below however are the three lists.

We don't have rainbow lists because we believe in keeping it simple.

The Green List:

The Above list has all the foods that you can eat every day.

There are cautionary carb values next to those that are a little more than our usual "under 6g carbs" means green list - otherwise you have healthy unprocessed meats, vegetables and fruits under 6g/100g net carbs, approved sweeteners and healthy fats on this list.
Remember that Dairy like Milk, amasi and yoghurt - unless you are tracking your consumption - the general guide suggests only 100ml in total of any one of the three.
Why? The carbs quickly add up - as most are 5g/100ml or grams.

The Orange List:

Let me explain to you how the Orange List ACTUALLY works.

The orange list is not a NO list - it is a "sometimes" list.
Sometimes refers to whether you are here to lose weight or not too.
It does not mean you can't EVER have orange list if you are not at Goal Weight.
"Sometimes" however depends on you and whether you are diabetic or insulin resistant. Orange list, because it is higher in carbs - has more of an ability to spike your blood sugar levels - which we are generally looking to avoid.
Pregnant and Breastfeeding moms as well as children can basically eat freely off the Orange list so as to stay out of ketosis. (So keeping your net carbs to above 50g per day)

The Red List:

Red list is the NEVER List.

With the exception of occasional oats and brown rice for children, it is off limits and not healthy for ANYONE! You are not "missing out" of any nutrients if you cut the above foods out completely!

To download them directly, click on the three dots at the top of your current browser, then click "Open with" and choose your current browser. You will then be able to click on each picture and save as you would normally off Google.

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