The Banting diet is a low-carb, high-fat (LCHF) diet that was first prescribed in 1862 by William Banting, an obese patient who successfully lost weight by following this approach. The diet promotes the use of fat stores as fuel and encourages people to avoid highly processed foods and eat more whole foods, whilst limiting gluten, starches, dairy, and caffeine. The updated version of the Banting diet, as documented in a book titled the Real Meal Revolution by South African scientist Tim Noakes, is divided into four phases designed to lead the dieter to a new pattern of eating. The updated version continues to restrict carbs to 5-10% of daily calories, with 65-90% from fat and 10-35% from protein. The four phases of the Banting diet are:

• Phase 1: Observation: This phase lasts for one week and involves observing your bodys response to the diet. You should eat only real, whole foods and avoid processed foods, sugar, and grains. You should also avoid snacking and eat only when you are hungry.

• Phase 2: Restoration: This phase lasts until you reach your desired weight. You should continue to eat real, whole foods and avoid processed foods, sugar, and grains. You should also start to reintroduce some healthy carbs, such as sweet potatoes and fruit.

• Phase 3: Preservation: This phase is designed to help you maintain your weight loss. You should continue to eat real, whole foods and avoid processed foods, sugar, and grains. You can also start to reintroduce some healthy carbs, such as whole grains and legumes.

• Phase 4: Transformation: This phase is optional and involves making the Banting diet a permanent lifestyle change. You should continue to eat real, whole foods and avoid processed foods, sugar, and grains. You can also start to reintroduce some healthy carbs, such as whole grains and legumes. You should also incorporate exercise and other healthy lifestyle habits into your routine.

The Banting diet is a type of LCHF diet that mostly restricts starchy, processed, and sugary foods, instead promoting the intake of wholesome ones to lose weight rapidly. While there is limited research on the Banting diets effectiveness for weight loss, studies on LCHF diets suggest that they can be very beneficial for certain populations, including people with diabetes or prediabetes. Meal planning is essential on the Banting diet, and you should focus on getting plenty of healthy fats, protein, and vegetables.