Banting diet modified

Banting diet modified addresses the controversies associated with the high fat, together with very low carbohydrate way of eating; this is an attempt to cater for these concerns.

There is little doubt that low carbohydrate meal plans do cut cholesterol, blood pressure and weight. The problem is that the victim feels famished and can't keep to it; enter the high fat part of the program.

The major concerns are that any meal plan very high in animal fat and protein is going to lead to an increased risk of cancer. The Netherlands has the highest rate of breast CA in the world and, research in that country, fingers dairy, beef and pork; and post menopausal hormone replacement.

Patrick Holford points to colorectal cancer on a high animal protein diet, but in fact the research also implicates the prostate and breast and presumably all metastatic disease.

With more people dying from the ravages of obesity than starvation, any diet that enables folk to follow in William Banting's footsteps, must be seriously considered. Interestingly, advocated by the eminent Dr Harvey, the undertaker lost a vast amount of weight on the very low carbohydrate, together with high fat plan.

We cannot, nor should, dismiss Professor Tim Noakes' Banting diet out of hand because of these concerns.

Are there other, better ways of banting?

Eggs Florentine

Slow food, made fast, is our motto. Not many housewives have the time to dedicate to the proliferation of fancy food menus today; fry half an onion and garlic, add the spinach and then poach an egg or two. Even the lazy housewife can rustle up eggs Florentine in less than ten minutes.

Our eight colors eggs Forentine is without equal and an impressive and simple part of the modified Banting diet. Add to the benefits of significant, simple weight loss, the proven 35% lower all cause of death from enjoying many phytochemical foods and you have a winner.

Banting Diet Modified

Banting diet modified lowers your high GI starches but not the healthy carbohydrate.

Our particular concerns are as follows.

  • Tim Noakes bans legumes; that means a high animal protein diet.
  • High animal fat means an increased risk of breast, prostate and colorectal cancer; and presumably others too.
  • Limiting low GI carbohydrate as in many fruits and healthy vegetables like sweet potatoes makes no sense in the overall picture of sparkling good health.

Okay, if you are obese, by all means bant, but is there a more sensible way to do this than pack in the pork fat and cream, and ban otherwise very healthy, essential foods?

The key to the modified Banting diet is to gain all the benefits of a very low carbohydrate diet without the disadvantages. High GI starches are the considered bain of our obese platters; dabble in white rice, bread rolls and potatoes and highly refined bagels and cookies daily and you will without a doubt get fat.

But to cut out the low GI starches in apples, garbanzo beans and one hundred percent whole wheat bread makes no sense at all.

It's vital if you are eating this high animal protein diet that you have ample B vitamins, otherwise the build up of homocysteine is inevitable; that means heart disease, strokes and a host of other serious illnesses.

So plenty of greens for B6 and 9 and eggs for vitamin B12 is absolutely vital; and those foods rich in magnesium and zinc; enter Popeye food.

This is a chiropractic site; yes, it is about weight loss because of the arthritis in knees, but even more about the right foods that give us healthy cartilage.

There are a huge number of legumes that you can use to increase your protein without having to pig out on bacon, steak and hamburgers. Yes, they do have some carbohydrate, but they have a low glycemic index; better still add fat, but why must it be butter, cream and pork crackling?

Simply add olive oil to your hummus and a side dish of guacamoli with your Boston baked beans; use the healthy monounsaturates, rather than the cholesterol rich animal fats to increase the energy dense part of the diet that keeps you from being constantly famished.

Half a dozen spinach plants in a corner of the flower garden is so easy; they grow like weeds. How to grow spinach is not just for the health nut. Three minutes to loosen the sod, ten seconds to open the packet and in another moment spread a few seeds and cover them. What could be easier?

Keep newly planted seeds damp until they've germinated.

Here are a few suggestions of typical meals that fulfil these criteria.

Eggs Florentine

Breakfast should start with a fruit; the typical banting diet recommends berries, and that's great, but they are only in season in the spring.

At Banting diet modified we recommend eggs Florentine, without the toast if your glycemic index is over 30.

Then get into your apples and whatever else takes your fancy. In moderation, because they are indeed high in carbohydrate, but most fruit is low GI. Cut the phytosterols in fruit out at your overall peril.

Then eggs Florentine is absolutely fantastic; high in B12 from the egg, and B6 and 9 from the spinach. If your weight is fine, on a slice of low GI bread; butter is back, so absolutely avoid margarine; hydrogenated fats are deadly.

Remember, research shows that after a year, 95 percent of folk have lost no weight, and many have put on, after going on a diet. Think before starting a new regime; is this sustainable?

We think you'll find the Banting diet modified easy to follow, and not difficult to stick too. But you will have to discipline and retrain that tongue so accustomed to colas with artificial sweeteners and refined carbohydrates like sugar and white flour.

A glass of orange juice is absolutely fine but there's a total ban on OJ; it's a high GI junk food. Squeeze your own citrus and make sure you include the pulp. An orange juice press is a must for every family.

Lunch at Banting diet modified

Lunch means, once again, a green salad that is so vital for those B vitamins that we've talked about, so essential for those who are banting. Add as many salads as  you can find, and include a large scoop of hummus and avocado; they are high in the healthy fruit fats.

Corn on the cob is fine, but no canned sweet corn. There are ten colours in the this salad; can you count them? Avocados were out of season, otherwise you can be sure half an avo would be there.

Phytochemical foods is what it's all about; the coloured, piquant foods that prevent cancer. It's no coincidence that garlic is loved by every chef.

It's not difficult to keep to the modified Banting diet.

Low GI bread

If your BMI is below 30, out of the danger zone, then start baking your own low GI bread; it's okay on the Banting diet modified. Above thirty, the aroma is likely to seduce you into eating too much.

Another concern of those banting may be the amount of carbohydrate in flax and sesame seeds, often used in wholesome bread recipes to lower the GI. They have almost as much carb as fat.

However, there's a difference; most of that carbohydrate is in the form of dietary fibre; less than 10% is in the form of sugars. Also these seeds, and wheat too are loaded with very healthy lignans; if we avoid them because of their starch the chances of getting cancer are much higher.

Are you so desperate to lose weight, that you're willing to face the increased risk of cancer on so many diets?

Five minutes work to assemble the ingredients for this honey loaf, and five hours baking, of course. Low GI bread really is a cinch; I bake my own at least four times a week.

Smear it with butter, olive oil, tahini or avocado to lower the glycemic index; that's what gives you the blood sugar rush.

It's an essential part of the modified Banting diet, making it sustainable. It's unthinkable to go without bread for ever, unless you suffer from coeliac disease. And even then, our easy sourdough bread recipe is much easier on the tum because the bugs break down the offending proline amino acid that causes gluten intolerance.

Dinner at Banting diet modified

Take an onion and make one of our delicious healthy soup recipes. The chickpea soup would be a good start, and even the vichyssoise is good, but it does have potato; and small scoop, and yes add a little cream. The fat lowers the glycemic index further. Mexican avocado soup is one of my favourites; high in the healthy monounsaturated fatty acids and low in carbohydrate it makes a perfect food if you're looking Banting diet modifications. 

And then perhaps a mutton stew; add a cup of chickpeas to every stew you make. Cooking chickpeas under pressure is the solution to the long period required for preparation. 

Vegetables high in protein is one food where we differ profoundly with the advocates of banting. The carbohydrate in them has a very low glycemic index, yet they are still banned; they are not fattening. Along with smart bran, research shows they promote a healthy colon.

It looks like a dog's breakfast but this mutton stew recipe is to die for. With all the added veggies and legumes it's very low GI.

Keep desserts for high and holy days; our homemade icecream is low in sugar and high in fat making it an option even on the Banting diet modified. 

Banting for vegetarians

Vegans and vegetarians of course would find a diet high in animal protein and fat repugnant; banting for vegetarians also exists.

Glycemic Index

The key to losing weight is understanding the meaning of glycemic index; it's a measure of how fast a starch is turned into blood sugar. High GI foods cause an insulin rush, storing the carb as fat. Carbohydrate count chart and glycemic index is what it's all about. It's a subject at the heart of the modified Banting diet. 

These low glycemic index butternut squash soup recipes for example are fine.

The healthy fats

The success of the modified Banting diet in losing weight is based on two factors:

  • It's high in energy dense fats; that what keeps you from continuously being famished.
  • Avoiding the high glycemic index carbohydrates.

Fats are absolutely essential in our daily diet for a healthy brain and nerve transmission, but we have very real concerns about the emphasis on animal fat like in bacon, cream and high fat yoghurts.

Rather look to the humble olive and avocados for your healthy fats. And to fatty fish, freshly ground linseed and nuts for the omega-3 that is anti inflammatory; that's where the concerns of chiropractors.


Humans have loved sweetening in their diets since time immemorial; mention of honey goes back to the ancients.

"Eat honey, my son, for it is good for you, and the drippings of the honeycomb are sweet to your taste."

Proverbs 24:13

Yet it is certainly not something that many people would have enjoyed on a daily basis. It's interesting that honeycomb is mentioned here, as even raw honey can be considered semi-processed.

The advent of cane sugar, and its ready supply is certainly associated with obesity and diabetes, though the latter existed right through human history.

Trying to get away from sugar and it's strong association with disease, instead we have turned to chemicals for sweetening. The Banting diet modified rejects this out of hand.

Oddly research reported in the journal Nature indicates that artificial sweetener side effects actually include weight gain. More important it's strongly associated with glucose intolerance and diabetes. We take saccharine and the like at our peril, and certainly shouldn't be kidding ourselves that it's healthier than using sugar in our tea and coffee. 

Biggest loser study

The journal Obesity reports that six years later, participants on an extreme weight loss programme had regained over two thirds of the weight lost, and some were even heavier than before they started.

The reason was that on an extreme diet the resting metabolic rate not only dropped dramatically, but continued dropping after they stopped dieting; they required less and less calories to keep their weight stable.

The message is clear; extreme weight loss programs just don't work. In fact, in my mind no diets work; the success of the Banting diet modified is because you are replacing high glycemic foods like white rice and refined bread with low GI alternatives that taste just as good.

Useful links

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Interesting challenges of the day

1. Mr S is a 76 year old man with neck pain of some 9 months duration. Luckily, most of the discomfort is upper cervical which is only rarely arthritic; his lower cervical spine is a degenerative mess that I've left alone. After seven treatments his pain and stiffness is 50 percent better, and he's happy in the circumstances. He can sleep through the night now and that makes a huge difference.

2. Mr P is 32 year old man with very severe lower back pain radiating to the big toe which is 30 percent numb. He had an episode three weeks ago, took anti inflammatories and was soon better as is typical of the medial disc herniation. But before it healed, after a trivia it came roaring back, much worse. The characteristic crossed sign was evident; sitting in a chair, straightening the right leg provoked severe left back pain and tingling in the leg. He's doing well.

3. Severe lower back pain is scary; just ask Mrs P. Just watching her get out of the car I she was in trouble; she had a slipped disc at L4 making her lean towards the opposite side; luckily she had no pain in the leg. Despite family pressure that this was far too severe for a chiropractor, she persevered. Within five days she was standing upright, and after two weeks almost painfree. 

Despite a hectic job, she wisely took my advice and stayed home for what I call exercising bed rest.

4. Mr S has had lower back, groin and back of thigh and calf pain for fourth months.

He has a pincer deformity in the hip causing the stabs in the groin, and a degenerative facet causing the sciatica. Both are responding well to chiropractic and he's well pleased; sixty five percent better after three treatments.

5. Mr T is a wise man; he's taken a warning TIA seriously and has lost 15 pounds, and has at least as much again to lose. A change to a low starch diet and half hour daily walk has made the difference; but the walking is making his foot and back miserable. The expensive orthotic is hopeless; luckily his hips and back are fine, but he needs a simple heel lift.

6. I too have had serious lower back issues, luckily fixed by my own chiropractor; so I too have to do my exercises, take care when lifting supers full of honey, gardening and using the chainsaw. Regaining the function of your spine is just as important as the pain.

7. My own granddaughter, only 7 is hypermobile giving her pelvic, knee and ankle issues. Xrays show a mildly dysplastic hip. Years ago we would have called it growing pains. She too regularly needs chiropractic care and luckily responds well. Increased range of motion is more difficult than too stiff in my opinion. Our care is for kids too.

8. This 65 year old lady is a serious gardener; every day she is bending, lifting and digging for 2 to 3 hours a day. It regularly catches her in the sacroiliac joint, so she has a treatment once a month that sorts it out. She does her lower back exercises faithfully.

9. This 88 year old lady is an inspiration; every day she is busy in the community. With a nasty scoliosis she manages very well with a chiropractic adjustment every six weeks and exercises faithfully done.  

10. Mr X is a 71 year old retired man who wants to continue with maintenance care every six to eight weeks; he had suffered from two years of lower back pain when he first came a year ago. He has no discomfort now after 8 chiropractic treatments, but is aware that danger lurks.

11. Mrs C has been having severe headaches, and taking a lot of analgesics. It's a non complicated upper cervical facet syndrome, and she's doing well.

12. Mr D is a 38 old year man with chronic shoulder pain after a rotator cuff tear playing cricket. It responded well to treatment, but he knows he must do his exercises every day; for two years he couldn't sleep on that shoulder.

13. Mr D, a 71 year old man, has a severe ache in the shoulder and midback since working above his head. Trapped nerve tests are negative but he has advanced degenerative joints of Luschka; after just two treatments he is 50 percent better. Can we reach 90?

And so the day goes; chiropractors shouldn't be treating the elderly most medical sites state but that's so much bunkum.

Have a problem that's not getting better? Looking for a different slant on your pain? Want to pose a question?

Interesting questions from visitors

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Greetings, Dr B.
You helped me quite some time back with a soothing and professional response which turned out to be exactly correct. I now consult a local chiropractor. You write a superb newsletter, too.

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Knowing that up to 70% of the time the correct diagnosis is made with no examination, no special tests, no xrays, but just from the history, there's a fair chance I can add some insight to your unresolved problem. But at least 30% of the time, I may be quite wrong! Give plenty of detail if you want a sensible reply.

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The quickest and most interesting way is to read one of my ebooks of anecdotes. Described by a reader as gems, both funny and healthful, from the life and work of a chiropractor, you'll love them. Priced right at $2.99, though Kindle fiddles the price without telling me.