What does the Keto/Banting (low carb) meal plan and lifestyle entail?

by Linda | Articles

What does the Keto/Banting (low carb) meal plan and lifestyle entail?

A low carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you focus on protein-rich whole foods and vegetables.

Studies show that low carb diets can result in weight loss and improved health markers. These diets have been in common use for decades and are recommended by many doctors. Best yet, there’s usually no need to count calories or use special products. All you need to do is eat whole foods that make for a complete, nutritious, and filling diet.

With the Banting revolution that Professor Tim Noakes set in motion, people started losing weight without getting hungry or feeling deprived for the first time in their lives.

Fat is your friend

Banting/Keto/low carb is for people who struggle to lose weight if they eat carbohydrates (bread, potatoes, rice, sugar, and other starches), since carbs and sugars cause your insulin levels to rise, resulting in chronic hunger and frequent cravings.

This plan is ideal for people who are insulin resistant as well as people suffering from obesity. It’s a low-carb, high-fat meal plan where carbs and sugars are entirely eliminated, whilst more good fats are permitted. In other words – if you feel bloated after eating carbs such as bread, or if you gain weight after eating carbs, including sugars, then this meal plan is for you.

The carbs that you consume are in vegetables. You get your energy from “fats” like olive oil, butter, full cream products, cheese, etc. The latest research suggests that it is not fat in the diet that causes heart diseases, but rather refined carbs and sugars.

Our low carb meal plans are compiled by Anel Kirsten, a dietitian from Paarl and Dr Schoombee from Stellenbosch.

Is Banting/Keto for you?

Some people are so used to snacking between meals, that it’s an adjustment to only eat when you’re hungry. Once you get used to eliminating sugar and starch from your diet, your brain will automatically begin to regulate the amount of calories your body needs. That way, your weight will eventually stabilise.

Important: With the Banting/Keto lifestyle a person only eats when hungry. You can skip meals if you aren’t hungry. If you get hungry between meals, then you didn’t consume enough fat with your previous meal and should do so with your next meal.

Read the guidelines below to decide if Banting/Keto is for you.

Guidelines

• Eliminate all sugars and sweeteners from your diet, except Xylitol and Erythritol.
• Eliminate all cereals, starch and refined carbohydrates from your diet.
• Eat vegetables, as this is your source of carbohydrates.
• Fruits are high in sugar and will increase your blood sugar levels. Therefore, you must limit fruit intake. Eat berries in moderation, but try to rather eat more vegetables, even if you prefer them raw.
• Eat fat. As part of the Banting/Keto meal plan, your source of energy is healthy fats. Seed oil (such as Canola oil) is not allowed! The fats in the low carb diet (butter, olive oil, coconut oil, etc.) serve as appetite suppressors. Due to the hight fat contents of your meals, you feel satiated. Since you feel hungry less often, you eat less. Remember, fat is not your enemy!
• Do not consume too much protein. This is not a high protein diet, but rather a high fat, medium protein, low carbohydrate diet. A good guide is to use the size and thickness of your palm (without including your fingers) as reference for the size of a portion of protein.
• Eat until satiated. Do not overeat.
• Don’t eat if you are not hungry.
• Eat a variety of foods, so that you consume enough nutrients daily.

*** If you have a health condition and are unsure about whether you can follow the Banting/Keto plan, consult your doctor first.

There is a long list of lifestyle benefits:

• Weight loss
• Hunger is a thing of the past
• No cravings
• Lots of energy
• Mentally sharper
• Better sleep
• Exercise better
• More stable blood sugar level
• Joint pain reduced

What do ladies who have done Banting say?

“Hi Linda. I usually struggle to lose weight, but I have already lost 9kg over 3 months by following the Banting/Keto diet and also have more energy.”
– A. Minnie

“I have already lost 1,4kg in 4 days.”
– M.C.M Stevens

“This is a fantastic eating plan. I’m now busy with week 2 and already 4,2kg down. Never hungry and no cravings.”
– A. du Toit

“I am a diabetic, drink medication 2 times a day and inject insulin 4 times a day. I regularly monitor my blood sugar. Lost 3kg for February and my blood sugar average is fantastic. The best in 8 years to be honest. My doctor is very impressed. Thank you Linda.”
– L.G. Botha

Where to get the Low Carb (Banting) eating plan?

In the LK Fitness App you’ll get new menus every week!

How to stop emotional eating

by Linda | Articles

How to stop emotional eating

Turning to unhealthy comfort foods, or alcohol when you’re stressed out or emotional, isn’t a good permanent solution. You may feel better temporarily, but in the long run, you will feel worse. Believe me, as soon as I fill my body with comfort food (in my case Lays chips), I feel tired and sleepy!

When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

The best way to fight stress is to eat healthy! Whether it’s our Low GI low fat plan, our Mediterranean diet plan or our low carb Keto/Banting you follow, read the guidelines for your plan, and stick to it. If you follow the Keto/Banting plan, don’t eat any carbs, and if you follow the Low GI low fat eating plan or the Mediterranean diet, stick to low fat protein. Wondering which meal plan suits you, click here to find out.

Filling up on healthy foods is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems.

Some of the best stress-fighting foods include:

• Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. See also 3 Different ways to enjoy avocados. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
• Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. I always have Blueberries in my fridge! Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
• Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you’re feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
• Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vit-amins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
• Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
• Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
• Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
• Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
• Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behaviour regulating signals to your brain via the vagus nerve.

Plan your meals

Planning your meals wisely is key to not only staying physically healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

Having stress-busting snacks such as fresh berries, yoghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you feel better in both the short and long term when it comes to combatting stress.

A good idea is to plan your week ahead, or at least plan your day ahead. Visit your LK Fitness app on a Saturday or Sunday, and have a look at the week’s menus. Stock up on the right food over the weekend. Have a look at your menu for the next day, the evening before. By planning your day, you’ll be less likely to stress-eat on the wrong comfort food.

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