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The Green List

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Green List

This is your low carb banting green list. Eating only from this list will insure you don’t go over your daily Carbs and that you will get into your fat burning stake faster. This is the list you want to stick to if you want to lose weight, so if you’re a beginner then this is where you need to start. *Remember Only eat when you are hungry, fat keeps the cravings away so eat as much fat as you are comfortable with.

ANIMAL PROTEIN  (0 carbs / 100g)

  • All eggs
  • All meats, poultry and game
  • All natural and cured meats (pancetta, parma ham, coppa etc)
  • All natural and cured sausages (salami, chorizo etc)
  • All offal
  • All seafood (except swordfish and tilefish – high mercury content)
  • Broths



  • Cottage cheese
  • Cream
  • Cream cheese
  • Full-cream Greek yogurt
  • Full-cream milk
  • Hard cheeses
  • Soft cheeses


  • Any rendered animal fat
  • Avocado oil
  • Butter
  • Cheese – firm, natural, full-fat, aged cheeses (not processed)
  • Coconut oil
  • Duck fat
  • Ghee
  • Lard
  • Macadamia oil
  • Mayonnaise, full fat only (not from seeds oils)
  • Olive oil


  • All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable (seed) oils.


  • Almonds
  • Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic)
  • Macadamia nuts
  • Pecan nuts
  • Pine nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts


  • Erythritol granules
  • Stevia powder
  • Xylitol granules


  • All green leafy vegetables (spinach, cabbage, lettuces etc)
  • Any other vegetables grown above the ground (except butternut)
  • Artichoke hearts
  • Asparagus
  • Aubergines
  • Avocados
  • Broccoli
  • Brussel sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Courgettes
  • Leeks
  • Mushrooms
  • Olives
  • Onions
  • Peppers
  • Pumpkin
  • Radishes
  • Sauerkraut
  • Spring onions
  • Tomatoes

Thanks to Real Meal Revolution for this easy to follow list and Prof. Tim Noakes!



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  1. I would like to know the daily amount of fat that is allowed withh regards to losing weight

    • In combination with the green list you should eat, 60% figer and veg – 30% protien and 10% fat a day. so you include fats by adding olive oil to a salad, cooking and frying with butter and banting friendly oils found on the green list

  2. iam on hypertension medication and also medication for diabetes. Do i continue with the medication once i start the diet, or do i stop. If so, when- immediatly or ??

    • Hi, YOu should contineu medication until your doctor advises against it. Always take your meds and keep your doctor updated on your diet.

  3. Hey Banting

    i am a beginner ,i want to loose weight ,i am 9=59 years old but when yo look at me you will assume that i am 64 years of age ,am shot but weighing 92

    pls help me

  4. Kindly send the 3 banting lists to my email. Thanks

  5. Milk and xylitol intolerant..
    Suggestions plz

    • Don’t use them. I don’t use milk products and I don’t like the taste of xylitol so I don’t use it. The sweetener you can try Stevia

  6. hi will you please email me the list

  7. Can we use EZE Sweet as a sweetner? If not, what is the reason?

    • NO. I’ve looked into EZE sweet and judging by the 1,7g of carbs per 2g serving. This will easily push you over your daily carbs especially if used for cooking or baking. Just to high in carbs.

  8. HI, please make me a schedule of what to eat for 7 days because I really need to lose 10kg within 2 month or before that ,please help me,breakfast lunch and supper and snack

  9. please help and send the diet list according to days as I am the beginner

  10. Can you eat peas istarting out Banting have 50 kg to loose lost 7 in my first month

  11. i turmeric and paprika allowed in banting

  12. Hi
    In which category is balsamic vinegar and tomato paste? Is it allowed?

  13. Please send a copy of the list as I’m just starting also! Thanks

  14. Does the banting diet include dates? Some LCHF diets allow protein balls made with dates.

  15. I want to know if eating apples is against banting coz i love apples,

  16. What about Carrots

  17. Hello. Well 4 days into the Banting. And…. from being a whopping 27.1 sugar level, to a 11.3 daily to 14.2 at night. I am proud to say that my sugar level is at 6.2 standard reading for any normal human being. Our lifestyle has been changed for life. Then my hubby decided to join me, and well, no more K Fenak and Colchicine. Gout is a figment of his imagination.
    My 19 year old and 10 year old still do carbs but eat what we do. And they love it. I am impressed. 🙂

  18. hi a beginner please help me with a list of how i can start my banting diet

  19. Hi, I can’t find fresh corn on any of the lists. Though I know corn is starchy. But does it go with starch or veg?

  20. Hie I am a begginer need to knoe what I shld eat in th morning coz m also diabetic.need to stop porridge what else can I eat instead of porridge.i normally eat grapefruit.lemon water.and porridge

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