#10 Keto vs Banting

Tim Noakes walks into a bakery…
Just kidding. That would never happen.

I know many people who have been on the keto or banting eating plan. The food can be delicious. Shops also cater for these diets these days. People do lose weight… is it the diet for me?

Hmm… I like fruit and enjoy a sweet treat every now and then—which would kick me out of ketosis. My stomach also seems quite sensitive to high-fat foods, especially fatty meats. If you cheat a bit too often, you could actually gain weight (some call it “ballooning”) because fat is calorie-dense. So when you add in that occasional fruit or cookie, your total calorie intake can easily go over what you need. Nuts, cream cheese, and meat can’t be eaten in unlimited quantities either—if you overdo it, it might even contribute to insulin resistance.

Keto is not for me, but for many others, it works! I do, on the other hand, think it’s good for ones body to go into ketosis every now and again through intermittent fasting. Banting, which is a bit less strict about ketosis, I could possibly do.

In order to fully understand the ketogenic diet and compare it to the banting diet, I will quickly discuss the body’s 2 energy systems:

1. Carbohydrate pathway (Sugar burning):

Carbs are broken down into glucose, which is used as the body’s primary energy source.

Glucose is quick and easy to access, especially during intense activity.

2. Fat pathway (Fat burning):

When carbs are low, the body breaks down fat into ketones, which are used as an alternative fuel, especially for the brain.

This happens during fasting, low-carb diets, or ketosis.

Both pathways provide energy—but the glucose pathway is fast, while the fat/ketone pathway is slower but more stable.

Okay, so then there are the popular Keto and Banting Diets…

Keto Diet (Ketogenic Diet)

Core Principle:
A very low carbohydrate, high fat, and moderate protein eating plan designed to put the body into ketosis, a metabolic state where it burns fat for energy instead of carbohydrates.

Macronutrient ratio (typical):

Carbs: 5–10%
Protein: 20–25%
Fat: 70–80%

Typical foods included:

Fatty meats, eggs, cheese, avocados, nuts, butter, coconut oil 

Low-carb vegetables like spinach, kale, broccoli

Very limited fruit (usually berries only in moderation)

Goals & Benefits:

Rapid weight loss (especially initial water and fat loss)

Stabilizes blood sugar and insulin levels

Can help reduce cravings and improve mental focus for some

Used medically for epilepsy, and being studied for type 2 diabetes, PCOS, and neurological conditions


Risks/Considerations:

Can raise LDL cholesterol and lipid markers in some individuals

May cause initial side effects (“keto flu”) — headaches, fatigue, irritability

Low in fiber if vegetables and seeds are neglected

Nutrient deficiencies possible without careful planning

Banting Diet

(Popularized in South Africa by Prof. Tim Noakes)

Core Principle:
A low-carbohydrate, high-fat diet that emphasizes real, unprocessed food, often more flexible than strict keto.

Focuses on:

Eliminating sugar, refined grains, and seed oils

Encouraging healthy fats (like olive oil, butter, animal fats, avocado)

Including moderate protein, low-starch vegetables, and nutrient-dense foods

Based on “green, orange, and red lists” to guide food choices

Difference from Keto:

Less focused on achieving ketosis

May allow slightly more carbs (from vegetables, some fruits, and nuts)

More culturally adapted to South African eating patterns and ingredients

Promotes satiety and sustainable long-term eating habits

Goals & Benefits:

Supports weight loss, stable blood sugar, and improved metabolic health

Can help reduce cravings and support insulin sensitivity

Emphasizes community and lifestyle change

Risks/Considerations:

Like keto, may raise cholesterol in some people

Misinterpretation can lead to overconsumption of processed meats and unhealthy fats

Success depends on quality of food choices (not just “low-carb”)

Food Lists from Real Food Revolution

What did the boerewors say to the pap at the braai?
“Sorry, ou maat, you’re not on the Green List.”