Tim Noakes: Idiot’s Guide To Lchf And Banting
Some doctors and dietitians will still tell you a low-carb, high-fat (LCHF) diet is dangerous. That’s despite compelling evidence to show safety and efficacy of LCHF for weight loss, diabetes, heart disease, cancer and even dementia. LCHF is a global phenomenon. In South Africa, there are more than three million “Banters”, as fans of LCHF regimens are known in that country. Banting pioneer is University of Cape Town emeritus professor Tim Noakes, a world-renowned scientist and medical doctor. Here, in a Q&A, Noakes gives the basics and an Idiot’s Guide to getting started on the LCHF path. Is LCHF a diet? No, it’s a lifestyle. Is your diet’s right for everyone – a one-size-fits-all? There’s no such thing. No diet is right for everyone. LCHF is best for people with insulin resistance (the inability to tolerate carbohydrate). Is it correct to call your diet “Banting”? It’s probably more correct to call it Ebstein – after German physician Dr Wilhelm Ebstein who first made it high-fat. That was the diet Sir William Osler promoted in his monumental textbook: The Principles and Practices of Medicine, published in 1892. Click here for full coverage of The Trial Of Prof Tim Noakes Is LCHF a fad? Anyone who claims Banting or Ebstein diets are fads knows nothing about medical nutrition history. Nutrition did not begin in 1977 as our students seem to be taught. Is LCHF the same as Paleo? The Paleo diet is slightly different. It promotes consumption of only those foods that would have been available to Paleolithic man from about 2.5 million years ago to the Agricultural Revolution starting about 12 000 years ago. Foods allowed on Banting but excluded on Paleo are dairy. Paleo allows fruits but Banting excludes many. What about Atkins? The Atkins diet is simil Continue reading >>
24 Benefits Of The Ketogenic Diet
You may have heard the term ‘ketosis’, ‘keto’ or ‘ketogenic diet’ thrown about in various health, weight-loss and sports performance blogs. The ‘keto diet’ is growing in popularity – especially in the circles I just mentioned. If you haven’t heard of these terms, or you’re still confused as to what exactly ‘ketosis’ is then have a listen to this podcast - -and make sure you tune in to the online keto summit that is happening right now at www.ketosummit.com Otherwise in a nutshell ketosis can be defined as a “metabolic state that happens when you consume a very low carb, moderate protein, high fat diet (or fast for extended periods) that causes your body to switch from using glucose as it’s primary source of fuel, to running off ketones. Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.” (Keto Clarity) In other words, you switch from being a sugar burner to being a fat burner. But I should point out that simply going on a low carb diet is often not enough to reach nutritional ketosis. Why would one want to do this? Well there are a lot of reasons, and I’m going to share 24 of them below. Note: If you already understand all the benefits of ketosis and want to delve into the nitty gritty of the how, why and what be sure to check out my article 'Everything You Ought To Know About Ketosis' and be sure to download my FREE one page Ketosis Cheat Sheet guide by clicking HERE. 1. Weight Loss Low carb, high fat diets have been used for centuries by doctors when working with obese patients. William Banting published the widely popular booklet titled ‘Letter on Corpulence Addressed to the Public’ in 1863. In this booklet he explained how he had sli Continue reading >>
Banting And Low Carbohydrate Ketogenic Diets
Over the past year, the Banting diet has increased in popularity with more and more people finding the positive benefits that such an approach to eating and lifestyle offers in terms of weight loss but also in terms of overall health. In this blog we trace the origins of the Banting diet, explore it’s current format and help to explain the similarities between Banting and a Low Carb Ketogenic Diet. What is Banting? The original Banting diet, was first proposed by William Banting back in 1864, an English undertaker in Victorian England. His advice, published in "Letter on Corpulence" (found online at: would be in modern times described as high protein, high fat and low carbohydrate, with no calorie restriction. Banting published his experience at his own expense and his medical advisor, William Harvey, followed his lead publishing a more in depth medical approach explaining how this dietary approach works in 1872. Banting in the 21st Century The classic composition of the banting diet i.e. Low carb/ High fat/ moderate protein, is exactly how the Natural Ketosis meals are composed, providing you with less than 15% of total carbohydrates throughout your day. The Banting version currently proposed by Prof Noakes, the main advocate for this approach in 2015, states that items such as wheat, oats, and peas are on the red list. The reason for this being that when following a Banting diet on your own, avoiding items is much easier and more effective than portion control. However, some of the items on the orange list, even in the portion sizes advised by Prof Noakes, would have a direct impact on your body's ability to efficiently burn fat for energy due to their naturally high sugar/starch content and in turn impact on insulin levels. Examples include apples, bananas, honey, Continue reading >>
Banting For Beginners
1. What exactly is Banting? Banting is a low-carbohydrate, high-fat (LCHF) diet, named after William Banting, the first person to do it. It’s been made popular by Professor Tim Noakes in his book The Real Meal Revolution. The idea is that this way of eating makes your body switch from burning carbs for energy to burning fat. 2. So is Banting just another a high-protein diet like the Atkins Diet? No. This is a common misconception. The focus is on increasing fat and decreasing carb intake in your diet. Your protein intake should be moderate. 3. Everyone says I won’t have to weigh food and I can eat as much as I like. Is this true? As long as you eat the right types of fats (mostly animal fats) and minimal carbs (avoid anything with a carb content of more than 5g per 100g; sugary food is a no-no) then you can eat until you’re full. However, use your common sense, and don’t overeat! With meat, stick to no more than 80g with any meal. 4. What ratio of vegetables, fats and proteins should I be trying to stick to? This is tricky, but the rule of thumb is 50/50 meat/veg. Your fat should be included in that. As fat suppresses the appetite, you’ll know if you’re eating enough by how soon after a meal you get hungry again. If you eat breakfast and are hungry again before lunchtime, you need to up you fat intake at breakfast. Ideally, you shouldn’t need to eat more than twice a day, but that does take some getting used to. Related: 5 Key Results from Banting Study 5. How am I supposed to know what I can and can’t eat? Of course: just follow the green, orange and red lists in The Real Meal Revolution. Green-list items contain less than 5% of carbs per serving, orange-list items contain less than 25g of carbs per serving, and red-list items are all no-nos. These webs Continue reading >>
The Lifestyle Cafe
Ketosis is a state where the body is using fat for energy. During ketosis the body breaks down fat instead of carbohydrates to produce energy (ATP) and in the process it produces ketone bodies. Ketones are used for energy in the blood stream and the heart, brain, muscles and kidneys actually prefer ketones to glucose for energy. It is a good idea to measure your ketone production to check if you are in ketosis. You can measure ketones at home on an empty stomach via a finger prick test. You can also measure your urine ketones if you purchase some urine test sticks. Benefits of Ketosis The obvious and most common benefit of achieving ketosis is effortless weight-loss and absence of hunger, so you won’t find yourself constantly snacking. You will also have balanced blood sugar so you won’t mid-morning or mid-afternoon slumps. Your insulin will be low which means possible remission of insulin resistance and type-2 diabetes. You may also have clearer thinking as the brain prefers ketones as fuel. People have reported better digestion, lower cholesterol and lower blood pressure. Ketogenic diets have been studied for the effectiveness in curing cancer and putting epilepsy in remission. One down side of going into ketosis is the so-called “keto-breath” which results from the increased production of acetone which is excreted via the urine and breath. Luckily this does not last forever and may pass after a few weeks or months. In the meantime you may want to invest in some dragon breath aids. Ketosis versus Ketoacidosis Many people confuse ketosis with ketoacidosis and this gives the ketogenic diet a bad name. Ketoacidosis is actually a state that occurs in type 1 diabetics which couples high blood ketones with high blood sugar because type 1 diabetics cannot produce ins Continue reading >>
Is There A Difference Between The Banting And Ketogenic Diets?
The Banting Diet: Tim Noakes and the Banting Diet have gained popularity in South Africa faster than the next big boy band. But did you know that the Banting diet is actually nothing new? It has been around since 1863 when William Banting wrote a booklet called the Letter on Corpulence in which he documented all of the unsuccessful diets he had experimented with as well as the one which worked for him, now known as the Banting diet. This diet placed emphasis on consuming meat, greens, fruit and dry wine while avoiding sugar, saccharine matter, starch, beer, milk and butter.Things have changed slightly since Tim Noakes has reinvented this diet. While the diet still avoids things like sugar and starch, it promotes the healthy fats like whole milk and butter. In fact, the only fat that Tim Noakes recommends staying away from is trans fats (partially hydrogenated oils). In Tim Noakes’ approach to his diet, he does not specifically recommend that you follow a restriction on your calories. The thought pattern behind this is basically that if you are not eating carbs, your insulin levels aren’t spiking to levels which will encourage fat storage. Secondly, the increased intake of protein and fat should keep you feeling satiated for a far longer period meaning that you will naturally eat less in a day. These two elements work in conjunction to help you lose weight. The controversy surrounding this diet is that it is, or should I say was, believed that an increased level of fat intake leads to increased cholesterol levels which can then cause heart disease and many other ailments. However, it has recently been proven that healthy fats actually improve LDL, or good, cholesterol and decrease the amounts of HDl, or bad, cholesterol. The Ketogenic Diet: Bodybuilders and fitness e Continue reading >>
What Is Ketosis And Ketoacidocis?
Many who are on a low carbohydrate diet aim to be in a state of Ketosis. This metabolic state is known as nutritional Ketosis. When we eat very little carbohydrates our body runs out of fuel(glucose). Then we enter a state of Ketosis where our liver produces Ketone bodies and we begin burning fat for fuel. There is nothing dangerous about this, and it is a perfectly natural state to be in. In fact it is really good for us, and there are many health benefits to being in Ketosis. Nutritional Ketosis, as described above is NOT Ketoacidocis. It has nothing to do with Ketoacidocis. Ketoacidocis is something that happens to people who do not produce insulin. This is associated with Type 1 Diabetes. So if you eat carbohydrates and your body does not produce insulin, then your blood sugar rises, and you have no way to lower your blood sugar as you are a Type 1 Diabetic and you do not produce insulin. So you have fuel for your body(high blood sugar), but you cannot use it. So in effect you run out of fuel. Then your body produces Ketones. So in the end you have high blood sugar and extremely high levels of Ketones.(much higher than when in nutritional Ketosis) The whole system is out of whack and turns acidic. You now have Ketoacidocis and it is dangerous and life threatening. You will spend time in intensive care, and it is extremely dangerous. This has nothing to do with nutritional Ketosis, and only happens where people do not produce insulin and the person is untreated. If a Medical doctor, nurse, dietician, nutritionist, or anyone else tells you that a low carb diet and Ketosis is dangerous, and tells you that you are going to get Ketoacidocis then, A. They are ignorant, and should not have a qualification(if they have one) B. They are lying. Possibly because it does not fi Continue reading >>
- Reversing Type 2 Diabetes with Nutritional Ketosis
- Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-analysis
- Insulin, glucagon and somatostatin stores in the pancreas of subjects with type-2 diabetes and their lean and obese non-diabetic controls
Keto, Paleo, Banting, Atkins, Lchf! What’s The Difference?
Banting, LCHF, Paleo, Atkins, and Ketogenic diets, they’re all the same right?, well not quite. Before you even consider giving up your beloved carbohydrates you should have an understanding of what each diet comprise. The basis of these diets is the limitation of carbohydrates, a higher proportion of fat, moderate proteins but most importantly the elimination of sugar, processed foods, grains and legumes. A number of recent studies shows that low carbohydrate diets makes it easier to lose weight and control blood sugar. The first thing you will notice is the higher fat proportion, and before you are hyperventilating you need to understand a very basic fact in Nutrition. The human body is created in such a wonderful way that it could utilize energy from both fats or carbohydrates. By limiting your carbohydrates your body will adapt to use fat as the main source for energy. Remember, this a low carb diet not a NO CARB diet, unless you only eat meat in its natural state and butter you will still consume small amounts of carbs. Yes, lettuce have carbs too, so does bacon and ham due to a sugar and salt solution used in the process to cure the meats. Eggs also contain trace amounts of carbohydrates ( 0.6g per egg) so does dairy products due to the lactose present. The same logic goes for your fat intake on a low carb high fat diet. If you limit your carbohydrate intake you cannot expect your body to function properly without supplying enough fat for energy, unless you are comfortable chewing off your own arm out of hunger. Let’s start with Banting? Banting is a more familiar word for South Africans introduced to us by Prof. Tim Noakes and made popular through his best seller The Real meal Revolution. The LCHF(Low Carb high fat) diet consist of the theory of what early hu Continue reading >>
A Farewell To Ketosis: Banting, Dickens And The Roots Of Atkins
The skeptical cardiologist spent an interesting week in ketoland, counting carbs, and turning ketostix purple, but ultimately decided this was not a world he wanted to inhabit long term. During that week I paid 1.99$ to download William Banting’s “Letter on Corpulence”(available here for free.) Banting, writing in 1869, first popularized a low carb, high fat diet for obesity with this pamphlet. He starts it off with these words: “OF all the parasites that affect humanity I do not know of, nor can I imagine, any more distressing than that of Obesity, and, having emerged from a very long probation in this affliction, I am desirous of circulating my humble knowledge and experience for the benefit of other sufferers, with an earnest hope that it may lead to the same comfort and happiness I now feel under the extraordinary change,—which might almost be termed miraculous had it not been accomplished by the most simple common-sense means.” The pamphlet was enormously popular and sold over 60,000 copies. Banting donated his 225 £ of profit to various charities, including: “£ s.d. To The Printers’ Pension Society, at the Anniversary Dinner, in March, 1864, per Chas. Dickens, Esq. .. .. 50 0 0″ In my last post, I closed with a paragraph describing the benefits I had experienced of consuming a really high fat, very low carb diet: more energy, less sleep needed, asthma cured, wrinkled skin “melting away. This was supposed to be a humorous parody of how enthusiastic supporters of fad diets feel after they have jettisoned their bad eating habits but apparently most readers, unaware of my dry sense of humor (or perhaps not familiar with David Cronenberg’s The Fly) took this seriously. Certainly, if I had felt significantly better on the Atkins diet I, like Will Continue reading >>
What Is Ketosis, And How Long Does It Take To Get Into Ketosis?
Ketosis is a natural state of the body in which it is fueled almost solely by fat. This happens when a person fasts or adheres to a very low carbohydrate diet. The exciting thing about ketosis and ketogenic diets is that you can lose a lot of weight while eating a normal quantity of food. You don’t have to suffer through skimpy portions. There are other benefits of keeping a ketogenic diet as well. These will be explained in the following article. An Explanation of Ketosis The root “keto” in the word ketosis comes from the type of fuel that the body produces when blood sugar is in low supply. The small molecules that are used as fuel are called “ketones.” If you consume very few carbohydrates and only a moderate amount of protein, then the body begins to produce ketones. Ketones are made by the liver from fat. Both the body and the brain can use them as fuel. The brain cannot directly function from fat. It must convert the fat into ketones. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com When you go on a ketogenic diet, your body almost solely runs on fat. Your insulin levels become rather low as well. Since you are burning so much fat, this is a great way to lose weight. Studies show that ketogenic diets result in greater weight loss. The fastest way to get into ketosis is by fasting. However, you cannot fast for very long, so you need to start a low carb diet. The Brain and Ketones Many people think that the brain needs carbohydrates to function. This is not really true. The brain can work well simply by burning ketones. The reality is that many people feel like they have even more energy and focus when they are fueled by ketones. Benefits of Ketosis There ar Continue reading >>
What Is The Effect Of Ketosis On The Brain?
Brad Brown: Welcome to another edition of the LCHF podcast, got a question in from Heidi today. Joining us from Tasmania in Australia is Dr Gary Fettke. Heidi’s question, an interesting one, it’s about ketosis and ketones in particular. She wanted to know, are there any studies that have been done in the effect on ketosis on the brain, both short and long term. She’s been following a LCHF for about 12 days now, she says it’s going fairly well. She just feels that she’s getting a bit slower mentally, so to speak. She also performs worse at mental exercises since she started the LCHF diet and she wants to know, does it take some time for the brain to adapt to this new way of eating? The last thing she wants to know is will it compromise her long term mental health? [membership] Giving up sugar will naturally have an initial impact on the brain Gary Fettke: I think the most important thing you stated there is that Heidi has been doing this for 12 days. So presumably she’s going through a whole transition of low carbohydrate. It’s hard to work out exactly how far she’s actually going and how hard she is at it. But a lot of people when they first give up sugar feel that whole state of agitation and they may get irritability, but that’s probably coming off the sugar. The long term effects of ketosis are very, very good for the brain. If she hangs in there she will probably find that her concentration will improve quite significantly. There are quite a few studies out there and a lot of research being done on exactly what Heidi is questioning. That’s the role of ketosis in brain function and in particular in relationship to dementia, Parkinson’s and epilepsy. A long standing method of management of epilepsy and in fact was the original management of epile Continue reading >>
Ketosis Breath: Causes & Solutions For Bad Breath
Ultra-low carb diets have grown in popularity over recent years. These so-called “keto diets” aim to facilitate rapid weight loss, through the consumption of minimal carbohydrates. Keto diets have become understandably popular on account of their rapid results, together with the practical benefits of consuming healthy volumes of the right foods, making hunger less of a problem than on more typical calorie-controlled diets. However keto diets are not without their issues, and one of the most common complaints comes in the form of “ketosis breath”. Quite simply many individuals making use of very low carb diets suffer from pungent and unpleasant breath. The question is what can be done to counteract such a problem? The Cause of Ketosis Breath In order to learn how to get rid of keto breath, we first need to understand why breath can smell under such a regime. As it turns out there are two potential reasons(1), both of which can operate independently, or in conjunction. Ketone Release The most typical source of energy used by the body is glucose. This is typically derived from carbohydrates, where the digestive system breaks down complex sugars into simple glucose molecules. On very low carb diets, however, the body is unable to utilize such a fuel. Instead, the liver utilizes the fat present in the body as an energy source, producing “ketones” in the process(2). This is known as “ketosis” – and is the process from where keto diets get their unusual name. These ketone bodies come in three common forms; acetoacetate, beta-hydroxybutyrate and acetone(3). In large quantities they are removed from the body in the urine or through exhalation. Ketones can have quite a characteristic smell; they often make the dieter’s breath smell quite sweet and fruity, quit Continue reading >>
Ketosis And Lchf- Must You Be In Ketosis On The Low Carb Diet?
Ketosis and LCHF- Must you be in ketosis on the low carb diet? Today on the Ask Prof Noakes Podcast we discuss ketosis and the role it plays on the LCHF diet. Is it vital to be in a state of ketosis in order to get the full benefits of the Low Carb High Fat/Banting diet? The simple answer is no you do not. To be in complete ketosis is hard to achieve, and you also don’t need to be in this state to benefit from the LCHF diet. Ketosis is a metabolic state where most of the body’s energy supply comes from ketone bodies in the blood. This is in contrast to a state of glycolysis where blood glucose provides most of the energy. What is Ketosis and what role does it play During the usual overnight fast the body’s metabolism naturally switches into ketosis, and will switch back to glycolysis after a carbohydrate-rich meal. Part of the benefit of Low Carb High Fat diets is that you reduce the amount of carbohydrate from your system, thus forcing the body to use fat and not glucose for energy. For this reason ketosis is sometimes referred to as the body’s “fat burning” mode. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. It is very extreme, even by the LCHF diets standards. Ketosis is not required For this reason, unless you are looking to use it to treat epilepsy, it really isn’t required and shouldn’t be a diet you should look at. You don’t need to be in a permanent state of ketosis. Continue reading >>
Prof. Tim Noakes On Banting And Lchf
A revolution by definition is a fundamental change that takes place in a relatively short time. I know the team behind the book’ The Real Meal Revolution’ never expected their revolution to be so big and go viral in the way that it has. Prof. Tim Noakes is behind the science of the book and he says, ‘the beauty of this lifestyle is that you can find out if it works for you in the first few weeks and you can make the decision to stay on it for yourself. You can’t always believe the power of the anointed, the professor telling you this is the only way to do it. You have to find this out for yourself. I can’t tell you 100% why this diet works so effectively but it cuts out messaging to the brain that is trying to make you eat too many calories and that is carbohydrate driven and we know that. Carbohydrates drive hunger so if you are always eating carbohydrates, you will always be hungry.’ We gathered some burning questions from members of the various banting groups and posed these to the Prof. Here are his answers. ON KETOSIS Q What is ketosis in simple terms and does everyone on the banting lifestyle go through it? Ketosis is when you cut out carbohydrates and protein dramatically. Your body starts to produce and release more fat and the liver turns that into ketone bodies which are a replacement fuel for glucose. It is a better fuel so your brain and muscles start burning ketone bodies instead of glucose because you are not getting much glucose in. This is a starvation response without which humans would not have survived. You don’t have to be ketotic to benefit from this diet. Most people will go through mild ketosis. As soon as you eat more protein you will get rid of the ketosis. We are all a bit different. It is very difficult to stay in ketosis on this Continue reading >>
Low Carb & Ketosis Explained
If you’re curious about low carb diets or ketosis, this is the simplest explanation you’ll ever need. We’ll answer the big questions about low carb and keto in five minutes or less. What’s a low carb diet (quickly, please) What can I eat? What is ketosis and what’s the big deal? On a low carb diet, ketosis changes your metabolism and amps up fat loss. But what’s really happening inside your body, and is your body thrilled about it? Low carb and ketosis have been around a very long time. In fact, the low carb diet is over 150 years old. In 1863, William Banting outlined the first “low carb” diet plan. The Atkins Diet In 1972, Dr. Robert Atkins released his book Atkins Diet Revolution, reporting his patients experienced tremendous success eating luxurious foods, such as cheese, butter, bacon, lobster, steak and heavy cream, while increasing their health. Other low carb diets soon followed: Sugar Busters, Diabetic, South Beach, The Zone, Primal, Paleo, Low Sugar, etc. The options differ slightly for each diet, but the rules are the same when it comes to eating carbs: less is better. How Low is Low Carb? The Official Story A low carb diet was officially defined in 2008. A low carb ketogenic diet has less than 50 grams of net carbs (or 10% calories) daily. Most low carbers eat much less, around 10 to 20 net carbs daily. Lower carb levels introduce a state of ketosis and a faster rate of fat loss. Low Carb Diet: 50-130 g carbs and/or between 10-26% of calories daily Moderate Carb Diet: 130-225 g carbs and/or between 26-45% of calories daily The Real Story In practice however, most low carb dieters stay within a range of 20-60 grams/day. And many low carbers report feeling more energetic at very low levels, around 5-20 grams/day. It’s generally not recommende Continue reading >>