Professor Tim Noakes is a South African sports scientist at the University of Cape Town. His Banting approach revived the 19th-century William Banting diet for modern use, making low-carbohydrate eating mainstream in South Africa and beyond.
The Protocol Explained
The Real Meal Revolution Banting protocol classifies foods as green list eat freely, orange list limit and red list never eat. Focuses on real whole foods, generous healthy fats and eliminating all refined carbohydrates.
Macro Breakdown
Fat65%
Protein25%
Carbs10%
What to Eat and Avoid
Eat Freely
All cuts of meat and poultry
Fish and seafood
Eggs
Full-fat dairy cheese butter
Non-starchy vegetables
Coconut oil and avocado oil
Nuts and seeds
Avoid
All grains including rice oats corn
Sugar and sweeteners
Legumes and beans
Processed foods
Vegetable and seed oils
Most fruits
The Science
1.Noakes T. SAMJ 2013: Low carbohydrate high fat diet for weight loss and type 2 diabetes
2.Vreman RA. Nutrients 2018: Banting diet outperforms standard dietary guidelines for weight loss
3.Viljoen AT. J Endocrinology 2015: LCHF diet reverses dyslipidaemia in South African patients
Expected Results Timeline
Week 1-2
Real Food Reset
Eliminating processed foods and grains, body adjusting to whole foods
Week 3-4
Keto Adaptation
Energy from fats, natural appetite reduction, weight loss begins
Month 2
Sustainable Rhythm
Easy to follow lifestyle, eating satisfying nutrient-dense meals