Show Notes: KCP003 Banting 2.0 Diet
Terms & Definitions (2:00)
Fats – Fat is a major source of energy, and it helps you to absorb fat soluable vitamins and minerals. In fact, fat has twice the kilocalories of protein or carbohydrates. Certain fats like polyunsaturated fats are known as essential fats. That means, they are required for normal bodily function. The problem is that our bodies cannot make these essential fats so we must get them from the food we eat. Polyunsaturated fats are used to build cell membranes and the myelin sheaths that cover nerve fibers. They are also needed to help regulate blood clotting, produce muscle movement, and reduce inflammation. In addition, eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves your cholesterol profile as well as lowering triglyceride levels. Sources of these healthy or essential fats include: fish, meat, vegetables, nuts and seeds. We will examine fats in greater detail in another podcast, but what you need to know right now is that not all fats are not bad, and healthy fats do not make you fat.
Nutritional Ketosis – The metabolic process in which your body releases stored fat from the cells to be broken down by the liver to be used as your bodies primary energy source instead of carbohydrates. During this process of fat metabolism, the liver produces ketones as a replacement fuel source for the glucose that would normally come from carbohydrate metabolism. This is important because the brain can only burn either glucose or ketones, it cannot burn fat. You can monitor your state of ketosis by either using urine strips or a blood ketone monitor. According to the book “The Art and Science of Low-Carbohydrate Living”, a person is considered to be in a state of metabolic or nutritional ketosis when serum ketones range from 0.5 to 3.0 mMol.
Ketones – Ketones, are the byproducts of ‘ketosis’, the metabolic process that occurs when you restrict carbohydrate intake and the body no longer has any glucose to burn for energy. In the absence of carbohydrates the liver begins to breakdown your stored fat into ketones also know as ‘ketone bodies’ that it uses for fuel in place of glucose. Essentially you going from a “sugar burning” state to one in which your body burns ketones for energy. In other words, your body burns it’s own body fat for energy, a natural process which as humans we have evolved to do over thousands of years in order to survive during times of famine. That wraps up our terms or definitions for today, so lets get on to our main topic, The Banting 2.0 Diet.
The Authors (6:55)
Dr. Tim Noakes is a scientist, professor of exercise science and sports medicine, and a medical doctor. He is also an endurance runner and has written many books on exercise and diet. He created the ‘Noakes Foundation’ in 2012 to help combat the global obesity and diabetes epidemic. In addition, Dr. Noakes has been a strong proponent for the low-carbohydrate, high fat (LCHF) way of living.
Jonno Proudfoot is a South African chef, author, and long distance swimmer. Sally Ann-Creed, is a nutritional therapist, and author from South Africa who has written many books related to the low carbohydrate high fat lifestyle. Like Proudfoot, David Grier is also South African chef, and avid endurance runner.
The Phases: Observation, Restoration, Transformation, and Preservation (9:05)
Observation – During this phase you will start tracking a number of key attributes in order to help you to maximize the results of your eating program. This requires you to take note of some important personal information such as your physical measurements (weight, height, waist size etc…) as well as daily blood sugar, and blood pressure readings. The blood sugar and blood pressure readings are especially important if you are diabetic and taking oral diabetic medications. The same is true regarding anti-hypertensives as changes in weight and diet can effect both your blood sugar levels as well as your blood pressure. The goal of this phase is to give you a baseline of your physical attributes as well as your personal eating habits.
Restoration – During this phase all foods from both of the red lists (light and heavy) are omitted. It is during this phase that you will work on getting your ‘gut’ flora back to a healthy state by introducing what the authors call ‘fertilizer’ foods. The length varies, but in general it should last one week for each 5kg (11 lbs) between your current weight and your desired goal weight.
Transformation – During the transformation phase you can eat all of the foods you want from the green list, but can only eat a limited amount of foods from the orange ‘A’ list. All foods on the orange ‘B’, and both the red lists (light and heavy) are omitted. This is the stage of the Banting 2.0 diet that becomes ketogenic, causing your body to become a fat burning machine. This phase lasts as long as necessary until you meet your desired weight loss goals.
Preservation – During this phase you will begin to experiment with adding foods from the orange ‘B’ and the light red lists to determine which foods you can eat without gaining any weight. During this phase you can eat all of the foods that you want from the green list, exercise control when eating the foods from the orange list, and eat some foods from the light red list . Foods on the very red list are still forbidden. The goal of the preservation phase is to keep you feeling healthy while maintaining your weight loss while allowing you to enjoy some of the foods that you may have been missing while on this journey.
The Food Lists: Green, Orange, Red, and Grey (13:35)
The Green List – Contains foods that you can eat until your hunger is satisfied. 1) Fruits and green leafy vegetables (note that fruits in this group does not include ‘fruits’ that contain fructose). 2) Proteins which include all meats, poultry, and game, all naturally cured meats, all seafood, and eggs. 3) Condiments which include all vinegars, flavorings and other condiments as long as they are sugar-free, and contain no gluten, preservatives or vegetable oils. 4) Fats which include any rendered animal fat such as lard, tallow, duck or bacon fat. Butter or ghee (aka known as clarified butter), avocado oil, coconut oil, macadamia oil, olive oil, and mayonnaise (free of preservatives and seed oils) firm and hard cheeses, and finally most nuts and seeds. 5) Fertilizers or ‘gut healthy’ foods such as homemade bone broth, sauerkraut, kimchi, and naturally fermented pickles. 6) Drinks allowed include water, and caffeine-free herbal teas.
The Orange List – Divided into two categories labeled ‘A’ and ‘B’. Some foods on the orange list have some health benefits, according to the authors their consumption may hinder your weight loss plans if you eat to much of them. Foods on the Orange ‘A’ list can be eaten to satisfaction during the observation, restoration and preservation phases of the diet, but should be eaten sparingly during the transformation phase of the diet. Orange ‘A’ foods include: 1) Some root vegetables, berries, and a variety of squashes. 2) Dairy such as cottage cheese, milk, milk substitutes (almond, coconut, rice and hemp), soft cheeses such as mozzarella, feta, and ricotta, and full fat cheeses such as camebert, gorgonzola, and roquefort. 3) Nuts and homemade unprocessed sugar-free nut butters.
Foods on the Orange ‘B’ list can be eaten to satisfaction during the observation, restoration and preservation phases of the diet, but are prohibited during the transformation phase of the diet. Orange ‘B’ foods include: 1) Fruits, 2) All legumes, chickpeas, kidney beans, black-eyed peas, peanuts, lentils, and alfalfa sprouts, and 3) Fertilizers or ‘gut healthy’ foods such as water kefir, and kombucha.
The Light Red List – Contains foods that should almost never be eaten, and may hinder your weighte. According to the authors, many of the ingredients in the foods on this list may make you store fat and should be eaten with caution. Foods on the light red list include: 1) Vegetable juices (with no added fruit juice) and smoothies, 2) Treats and chocolate which includes dark chocolate 80% or greater, dried fruits, honey and pure maple syrup, 3) Gluten-free grains and grain products, 4) flours of any type including almond and coconut flours.
The ‘Really Red’ List – Contains foods that should never be completely eliminated from your eating program. Without cutting out these foods from your diet, you will have no chance of entering the fat burning state of ketosis. Foods on the ‘Very Red’ list include: 1) Any food with added sugar, all potato chips and related products, most fast food (unless you know the brand and the ingredients used) sugary condiments such as ketchup, marinades, and salad dressings unless they are sugar free, 2) Sweet things, all candy or products that contain any type of sugar including breakfast, protein, or energy bars. Artificial sweeteners such as aspartame, saccharin, and acesufame K. Anything with fructose, glucose, lactose, agave, or any type of canned, sugar-cured or pickled foods. 3) All-foods containing gluten such as bread, pasta, cereals, crackers, or frozen breaded products. 4) Drinks such as energy drinks, diet soft drinks, and commercial fruit juices, commercial iced teas., 5) Dairy-related products, including all types of milk, coffee creamers, ice cream and commercial frozen yogurts., 6) Bad fats such as all industrial seed and vegetables oils such as canola oil, corn oil, cottonseed oil, rice bran oil, sunflower oil and safflower oil. In addition, all forms of butter spreads, margarine and shortening should be avoided., And lastly, 7) Processed proteins such as commercially prepared sausages and lunch meats as well as sugar-cured meats.
The Grey List – Contains specific foods that are neither approved nor disapproved. Foods in this category are not necessarily harmful, and may provide some benefits, but they violate some of the specific Banting 2.0 guidelines. This category contains a lot of the commercial and homemade keto style snacks which use artificial sweeteners and protein alternatives.
The authors of the Real Meal Revolution believe that sweetness drives appetite irregardless where it comes from, therefore they are opposed to most natural and artificial sweeteners and the products that contain them. While sugar alternatives satisfy people’s craving’s and help them to wean off sugar, the authors do not consider them real foods and therefore should be avoided.
Foods on the Grey list include: 1) Treats such as Banting baked goods including cakes, cupcakes or any sugar-free desserts such as candy, cookies, ice-cream and frozen yogurts. 2) Sweeteners such as erythritol, isomalt, stevia, sucralose, and xylitol. 3) Drinks such as protein shakes, supplements, and all alcoholic beverages, and 4) Plant based proteins such as fermented tofu, soy, and pea protein.
Keep in mind, the focus of the food lists in the ‘Real Meal Revolution’ diet is on what they call “whole foods”. So they do not promote the eating of pre-processed or what they consider to be “unnatural” or “artificial” foods, and this may be their biggest reason why they do not like to promote artificial sweeteners. Regardless of the reason, when it comes to artificial sweeteners, they are not necessarily forbidden, but they are not recommended either. You can find a complete down loadable copy of the Banting 2.0 approved food list on their website at www.realmealrevolution.com
So, is the Banting 2.0 diet ketogenic? If you followed the eating plan as presented I their book, the simple answer would be no it is not a ketogenic diet, rather it is a low carbohydrate high fat diet. I say this because of all of their four phases of the diet 1) Observation, 2) Restoration, 3) Transformation, and 4) Preservation. Only the third phase transformation, places you in a state of metabolic ketosis.
Having said that, if you pursue the Banting 2.0 diet and stop in phase three, and do not progress to phase four the preservation phase, then yes this would be a ketogenic diet.
Remember, it is the reduction of your daily carbohydrate intake that promotes a state of nutritional ketosis. As mentioned in episode 2 of the keto confidential podcast, Dr. Phinney in the ‘Art And Science Of Low Carbohydrate Living’ writes that a state of nutritional ketosis “begins for most adults when total carbohydrates are restricted to less than 60 grams per day along with a moderate intake of protein”. The key phrase to keep in mind here is “for most adults”. For those of us who are diabetic, Phinney writes “maintaining a state of nutritional ketosis usually requires holding daily carbohydrate intakes in the 20 – 50 gram per day range”. So, in theory, any diet in which the total carbohydrate count consumed in one day is less than 50 grams is considered to be ketogenic.
You’ve Got Mail (23:58)
I received an e-mail from James, Marci, and Stacy each of which essentially asking whether I have a Facebook group? And or will I be starting one in the near future?” The simple answer is ‘no’, I have thought about this hard and long, and to be honest, I simply do not have the time to monitor such a group. There are several problems with Facebook groups that I do not like. First, they are simply hard to monitor and control. Second, the number of sure “meanness” and “berating” of individuals that I have seen and experienced on Facebook keto groups is really quite appalling, the third and most important reason is Facebook is designed as a social media platform, and it is not a discussion based application. It is a “hey look at me!” platform, not a what can I do to help your platform. What I mean by this is that it it hard to follow any specific thread or message on Facebook, which makes it inadequate at best for intensive personal interaction.
In fact, I no longer participate in any keto Facebook groups. Rather, I am an active member of the ‘Ketogenic Forums’ which were created and owned by Carl Franklin and Richard Morris, the hosts of the ‘2 Keto Dudes Podcast’. I have found that the ‘Ketogenic Forums’ hosted by the 2 Keto Dudes are a safe place for new and experienced keto followers to go and find information as will as positive social interaction. Let me emphasize, that neither I, nor is this podcast associated or affiliated with the Ketogenic forums. I am not an administrator on this site, I am simply another user in the forums, so please do not ask them about any questions related to this podcast on the forums. If you have any questions please shoot me an e-mail at email@example.com and I will get back to you as soon as humanly possible. Just keep in mind that like most of you, I have a family and full time job in addition to writing and producing this podcast.
If you have any questions or feedback regarding anything you have heard on this podcast, feel free to send me a e-mail at firstname.lastname@example.org. Don’t forget to include your name and e-mail address in message. Keep in mind, that if you do not want me to use your name in a future episode of this podcast, then let please include that in your message.
Recipe Of The Episode (26:10)
The recipe for his week is ‘Egg Roll’ in a bowl. While the original recipe called for using ½ of a small green cabbage and ½ small red cabbage, as well as one carrot, shredded, we opt to go the easy route and use a 16 ounce package of coleslaw mix. Our local Walmart carries a 16 ounce prepackaged coleslaw mix that contains both types of shredded cabbage as well as julienne carrots already in the bag. Using this tri-colored coleslaw mix isnot only quick, it is inexpensive at $1.48 per bag. Before you start making this recipe I suggest that you use a 5-quart saucepan as it has higher sides and although this recipe will cook down quite a bit, it is hard to stir the coleslaw or shredded cabbage because it takes up a lot of space before it has cooked down.
1 pound of breakfast sausage or ground pork or ground beef
16 ounces of packaged tri-colored coleslaw mix
1 ½ cups bean sprouts (optional)
½ onion, diced
1/3 cup soy sauce
3 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon sesame oil
1 teaspoon ginger paste
½ teaspoon black pepper
Combine the soy sauce, olive oil, sesame oil, and ginger paste in a small bowl or measuring cup and set aside for later use. You want to start the cooking process by browning the sausage or ground pork. If you are using breakfast sausage, then you will not need to add any olive oil to the pan because of the higher fat content of the sausage. If you choose to use lean ground pork or beef, then you will need to add some additional olive oil to your skillet before browning the meat. Once you have the meat completely cooked, then remove it from the heat and place in another container. Of course you want to leave any fat or oil in the pan and then add your diced onions and cook them just until they become translucent. Once the onions are nice and soft, then add the coleslaw mix to the saucepan. Stir the coleslaw to coat it with the oil, then add the soy sauce mixture to the pan and cook until the cabbage mixture is to your liking. Some people prefer the texture to be more aldente, but we cook ours until it is softened similar to what you would find in the inside of an egg roll.
You can find the complete article for making egg roll in a bowl along with the nutritional information on my keto food blog ‘CulinaryyoU’ at www.culinaryyou.blogspot.com, or by visiting my website www.ketoconfidential.net and clicking on the like on the main page. Or you can simply follow the link that is included in this episodes show notes at www.ketoconfidential\banting2.0
Well that wraps up this episode of the Keto Confidential podcast. If you enjoyed this podcast and have found this content useful, then please subscribe, take a few seconds to rate this episode, and write a quick review about it so that others may benefit from this information. If you know someone that is struggling with obesity or type 2 diabetes, please share this podcast with them so that together we can help them with their struggles. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.
CulinaryYou ‘Egg Roll In A Bowl’ Recipe.
Noakes, Tim, Proudfoot, Jonno, Ann-Creed, Sally, Grier, David. (2014) Real Meal Revolution: The Radical, Sustainable Approach To Healthy Living., Constable & Robinson.
Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC.
Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC.