RESEPTE BOEK PDF

The premise of Banting is such: simple carbohydrates such as sugar, grains and white starches are bad, and that fat — contrary to popular dogma — is good. Deemed unhealthy fats, seed oils are firmly disallowed. Because these oils are polyunsaturated and have undergone a number of processes in their manufacture that have rendered them toxic and unstable. Contrary to the common, misinformed perception — Banting is not a high protein way of eating. It is a low carbohydrate, medium normal protein, higher-than-previously-recommended fat, way of eating.

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The premise of Banting is such: simple carbohydrates such as sugar, grains and white starches are bad, and that fat — contrary to popular dogma — is good. Deemed unhealthy fats, seed oils are firmly disallowed.

Because these oils are polyunsaturated and have undergone a number of processes in their manufacture that have rendered them toxic and unstable. Contrary to the common, misinformed perception — Banting is not a high protein way of eating. It is a low carbohydrate, medium normal protein, higher-than-previously-recommended fat, way of eating.

Yes, fruit juice. Finally, the Red List contains those foods that may not be eaten at all. Foods on the Red List are either too high in carbohydrates, are highly processed, are not good for you — or a combination of all three. Basically, Banting advocates that we only eat real food.

That is, food that is as close to its original, natural state as possible. The thing is, evidence is emerging that points to the fact that, actually, fat is good.

I encourage everyone reading this to go forth and research! Evidence is mounting that debunks the myth that fat should be feared, and that eating cholesterol will raise your bad cholesterol. Banting is not telling people to eat fat in isolation, nor does it recommend eating too much fat. Include the avo and the olives in the salad, leave the tasty rind of fat on your steak, have the bacon and the eggs — and enjoy it!

But, give the toast and mashed potato a miss. Eating fat fills you up, and keeps you satiated full, satisfied for longer. The average Banting-friendly dinner plate would look like this: a medium portion of protein a piece of chicken or two with the skin on, or a palm-sized steak, fat included and plenty of green-list veg a nice leafy salad with avo, olives, feta — or some creamed spinach.

What are the Common Benefits? Medical professionals, academics, banters and non-banters alike are all crying out for long-term trials and extensive research into the long-term effects of Banting. In short: there is nothing to lose in giving Banting a go.

It appears that you only stand to benefit from this lifestyle. Historically, low-carbohydrate diets have been prescribed for the treatment of epilepsy, diabetes and polycystic ovarian sydrome PCOS. I have battled with bad skin all my life. I now have clear, beautiful skin, at last. I will definitely be posting about this in the coming months. In short… The ball is in your court.

As the only person who can actually control what goes into your mouth, the decision is yours and yours alone. I encourage doing some further research — mostly because the information available is interesting, and exciting!

The more you know, the easier it is to make the change. There are a number of Banting Facebook Groups, full of people who are willing to help and inspire others, and share their own stories about how these small lifestyle changes improved their lives.

Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood like blood sugar which become fuel for our brains after being converted from fat by the liver.

To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. Measuring ketones Today, there are reasonably-priced gadgets available for measuring ketone levels at home. Blood ketones are best measured on a fasted stomach in the morning before breakfast, that is. That is, they will achieve neither better nor worse results than being at the 1. For type 1 diabetics, it can be caused by a severe lack of insulin.

Ketones in urine Ketone levels can also be measured in a more old-fashioned way, with urine test sticks sold prescription-free in pharmacies. They are, however, much cheaper. Initially, shedding the kilos is completely normal. The trick is not to be discouraged, but rather use this as an opportunity to listen to your body.

Weight loss differs from person to person. Below is our list of the 10 extra rules to pay close attention to if you are struggling to lose. The 10 Golden Rules 1. Eat enough animal fat. This is central to banting. Small amounts at a time make you feel full and stop you from overeating. Eat enough vegetables. Vegetables should be your bulk-food and this means that you must try to have veggies with every meal. Green vegetables are the best — low in carbs and full of nutrients. There are a great many different vegetables on the Green List.

Make sure that you have variety in your diet. For the first week or so of banting, that is, when you are going carb-cold-turkey, you may need to snack periodically, if only to keep your sanity. Make sure that you have banting-friendly snacks at hand. Remember that it is essential to have a good breakfast to set you up for the day. Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts and quinoa, will undermine your banting attempts.

Pay attention to the Red List — the forbidden foods. Quite simply, a red-listed item is either toxic or will cause weight gain. Foods on the Orange List must be eaten in moderation, with careful attention to quantity and carb content. New Banters get nervous about the idea of not snacking and tend to go overboard at mealtimes. As long as there is enough fat in your diet, you will soon, without effort, be eating moderately-sized meals that will carry you through to the next meal. Never force food down your throat.

When you are full, stop eating! We cannot stress this enough. Banting is NOT high-protein eating. No more than 80 to 90 g of meat or fish is what you should be eating with any meal. What is more, it is quite unnecessary to chop the pointy bit off the chicken breast! The consumption of proteins should be unaffected or even reduced. Be alert! Before you buy something, check the label. Five grams of carbs is the cut-off. The chances are 8 that it will be loaded with carbs to compensate for the inevitable loss of flavour.

When you start scrutinising product labels you will realise why it has in the past been so hard to lose weight. Avoid too many fruits and nuts.

Fruit is full of natural fructose the substance that makes it sweet. Of all the fruits, berries are best but even berries need to be restricted in some cases. The nuts on the Green List are low in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals, especially women, so must be restricted to an occasional small handful.

Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercial roasted nuts, as natural is always better. Control your dairy. Although dairy is good for you, it does contain carbs and can be a stumbling block for some people. When you start banting, avoid eating too much dairy.

In other words, limit your cheese intake as much as possible, use whole milk and double cream yoghurt instead of low fat choices and have cream in your coffee. Butter is always good. Be strong! The 11th Golden Rule!! Watch what you drink. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective.

Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and So we leave drinking up to you.

Consider the Eleventh Commandment our "drinking disclaimer". It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with - bearing in mind that Banting is high in fat. Caution: even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat.

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