Tag Archive: banting


Before we start…Let’s get one thing straight. All three of these diet variants can be used to get success for fat loss purposes and has more than enough proof to give them validity.

This article will focus on which of these works best to produce long-term results in a bodybuilding environment. 

There is enough science to support all three approaches. There is no obvious looser.

So that said, let’s focus on the negatives of each approach to help us come to a conclusion.

First up – KETO

For those that do not know what KETO (Banting) is, it is an approach that replaces most carbs with fat. Protein and Fat is high and carbs is low in calories in the diet structure.

Negatives:

  1. The adaption process can be uncomfortable for some. It is called Keto flu and involves headaches, fatigue, nausea, etc.
  2. Dramatically increasing your fat intake while drastically cutting carb intake may cause gastrointestinal issues, ranging from constipation to diarrhea.
  3. It can take a while for the gall bladder, pancreas and liver to adapt to digesting the high amounts of fat.
  4. May cause cholesterol for those who are genetically predisposed. Many had to stop Keto as a result.
  5. Although not as unsocial as IF, it still present a problem for most to interact and eat in a social environment. However, it seems many restaurants are catching up to the craze and quite frequently one will see Keto options on the menu.
  6. There is a concern about harm to the sensitivity of insulin for long term use. Carbs raise insulin levels. When carb intake is severely restricted insulin responses tend to become desensitized.

Second Up – IF (Intermittent Fasting)

It is exactly what it says. A diet structure defined by regular fasting periods (16:8 or 5:2) and which gives you freedom during the non-fasting periods to eat pretty much what you want. Technically there are no diet restrictions with IF.

Negatives:

  1. Some big studies found that Intermittent Fasters have a HUGE dropout. The biggest among any diet group. Nearly 40% of everyone who started IF drop out in the first month. This increases even more for month 2 and 3.
  2. Hugely unsocial diet structure. Probably the most social unfriendly of all diet structures.
  3. Due to the drop of insulin during fasting periods it might interfere with focus and concentration and impact your job/studies.
  4.  In a 12 month study (https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2623528) amongst Intermittent Fasters it found that amongst all the participants, the LDL cholesterol had increased significantly after 12 months. This spell trouble for your heart and arteries.
  5. IF users tend to fill up the non-fasting periods with not so healthy food which lack nutrients. It is thus generally not considered the healthiest diet even if you take all the positives into account.

Third up – The 40/30/30 caloric restricted diet split.

The 40/30/30 refers to the caloric content of the protein/carbs/fat. Although this is considered the healthiest of the 3 approaches, it is by no means devoid of negatives.

Negatives:

  1. Only work when one put in effort the previous night to prepare all meals for the next day in ready to use containers.
  2. If above not done the risk for diverting from diet is very big.
  3. Considered an expensive diet as one has to ensure all required foods are available. 
  4. The caloric restriction can lead to hunger pains (although splitting meals into regular smaller 5-6 meals a day can easily bypass that problem and keep insulin levels stable).
  5. This diet requires the most prep time per day to keep correctly in place compared to the other two.

Let’s score these 3 diet approaches

(Determining how they stack up against each other.)

  Values out of 10. Higher value better.
QUESTIONSKETOIF40/30/30
How easy is diet to follow?675
Freedom to eat what you want?6107
Social stumbling block?-5-8-3
Effectiveness?786
Long term solution?438
Cost-4-2-5
Health risks-5-30
How easy do people drop out?-4-8-5
TOTAL5713

It is clear that for most people the caloric controlled 40/30/30 split diet will be the best solution, especially for a long-term solution. But not for all, MANY people have reached great success with both Keto and IF. However, it is not everyone’s cup of tea and also not working for everyone. But not all is so simple. There has been people who combined Keto with IF and got great success and they claim discomfort (like Keto flu) was very short term.

Also, although IF is considered a unhealthy diet (due to the fact that technically one can eat what he/she wants in the open window), if one follow either the Keto or Caloric Controlled 40/30/30 diets as the eating pattern with applying IF rules, then the whole picture changes drastically and one can have a potent weapon in your fat busting arsenal.

The big negative for the 40/30/30 split caloric controlled diet is the effort one needs to put in to make it a success. If you are not prepared to make food for next day the previous night and put into ready to use containers for next day, the risk for diverting from diet becomes very big.

The good news with the 40/30/30 split caloric controlled diet is that there are short-term tricks where one can force the fat down from that difficult-to-lose-areas (grey fat). This trick is called Carb Cycling an works especially well with this type of diet. Here is an article I have written which explains Carb Cycling in detail: https://gertlouw.com/2015/06/09/carb-cycling-explained/

Here is a good example of such a caloric controlled 40/30/30 split diet: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

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The other big negative of the 40/30/30 split is its actual effectiveness, which is considered low for most people. But the truth is, it is because people manage the diet wrong. One cannot follow a diet off-the-shelve and think it will work for everyone, even when designed by a dietician. The diet MUST be aligned for your body’s unique metabolic tempo. And that can only be done by monitoring (fat calipers + weighing scale + measuring tape) the body every 14 days to see if muscle and/or fat was lost or gained. Then the daily caloric value of the diet must be adjusted upward or downward with a maximum 10% value until you have reach the “sweet spot” where you lose fat and NOT muscle. Sure, this sounds (and is) like a lot of work. But this is eventually where the men are separated from the boys. This approach combined with the 40/30/30 caloric controlled diet and using carb cycling when needed is what many competing athletes are following to get to their goal physiques. All of this forms part of my transformation system for the older guy (The ADVANCED SYSTEM II). More here: https://gertlouw.com/my-transformation-secrets/

Now, everyone – happy dieting and make your dreams come true.

Gert Louw

MAKE IT HAPPEN

Click here to watch video “Speaking my mind on banters & banting”.

For some or other reason the banting crowd is the most aggressive crowd I have ever come across. The steroid junkie bodybuilding crowd does not even come close to them in terms of aggression!

From my experience, less than 1 in every 100 banters seems to have the ability to disagree with me in a decent way. I am sorry to say this, but I have never come across so many plain nasty people in my life. I suspect it has something to do with the high fat consumption that makes them jittery…any case, I don’t know but in all honestly they need to learn to communicate in a decent way. They stand out like a sore thumb between all the people I have ever met on forums and the likes…and there’s been some bad ones. And off course they will mark this article and video down as far as they can because ANYTHING opposing their viewpoint is just not tolerated!

To clear up any “misunderstanding”…my gripe ( and the gripe 99% of doctors and nutritionists have) with banting is the fact that the amount of carbs (simple and complex) you consume on banting is too low to stimulate a healthy insulin response from the body. Doing this over time will harm the insulin sensitivity response the body has to carb consumption, you cannot get away from it. It could theoretically even result in permanent metabolic damage. That’s why if you do banting, you don’t do it long-term. And banting for anyone trying to build a muscled physique, is a very bad (!) idea. A very healthy insulin response is required to effectively build muscles. Insulin is the most potent muscle-building hormone in the human body.

But you do NOT have to agree with me or the billions of other  people out there. You are entitled to your own opinion. In any case if you believe in what you are doing why do you care what I or other people say?

And if you do care, all I ask is that you do it in a decent way like a normal human being.

Any person leaving a nasty comment on any of my videos, blog posts and websites will be deleted and blocked immediately. If you cannot communicate with me in a decent way, I do NOT talk to you, full stop. And unfortunately it seems that more than 9 out of 10 of those people are banters.

For those that are interested in the type of eating regime I support, you can look here: https://www.youtube.com/watch?v=hRsdh3WGN08 and www.gertlouw.com/2014/08/16/cutting-diet-challenges/

 

Wish you all happy dieting and may peace be with all the banters!

Gert Louw

www.gertlouw.com

Gert FACE2

Banting yourself into obesity!

The Banting diet propagated by Professor Time Noakes is all the rage right now in South Africa to the degree that many restaurants even serve special Banting dishes.

But the banting benefits maybe short-lived. At the core this high fat/medium protein diet is setting you up for massive failure.

This can easily be verified by the magnitude of people who stopped with the Banting diet and who is now massively overweight due to this very serious problem.

Let’s look into what this problem is…

Click here to view the video “The Banting Diet dangers”

 

The insulin problem

By cutting out or minimizing carbs from your diet, you make your body’s insulin response more and more ineffective and “desensitize” it to such a degree that when you start eating carbs in the future again your body will be completely unable to deal with the carbs. This will result in you adding fat weight in a very fast fashion with the smallest amount of carbs eaten. The result is that a few months after you stopping with the banting diet, you will be massive in size, MUCH bigger than you were before you started with this diet.

The human body needs carbs to work effectively – full stop. The moment you cut it out from your diet is the moment you set yourself up for complete failure in the future.

You cannot indefinitely cut out carbs from your diet, it is NOT a practical approach, not from any angle…

Long term cutting out of carbs can actually lead to insulin resistance and metabolic damage!

Due to the ineffective insulin response on the banting diet a bodybuilder would find it near impossible to get a cut or ripped look. To get the body fat down to single digits carbs is essential. The carbs keep the insulin response healthy and this means you have a very high degree of control over fatloss. The banting diet is a serious no-no for any one interested in the fitness lifestyle.

 

What benefits does the Banting Diet have?

Extract from sabreakingnews.co.za:

South African celebrity professor, Tim Noakes’ controversial low-carbohydrate, high-fat diet is not healthier or better for losing weight than following a balanced weight-loss diet, according to a University of Stellenbosch study published in the Plos One journal on Wednesday.

About 3 200 participants took part in 19 international scientific trials reviewed by the university. These participants were placed on either Noakes’ banting diet or a balanced weight-loss diet for a period of between three months and two years.

“This study shows that when the amount of energy consumed by people following the low carbohydrate and balanced diets was similar, there was no difference in weight loss,” said the study’s lead researcher, Celeste Naude.

This means Noakes’ diet, which drastically reduces the intake of carbohydrates in favour of fats, resulted in weight loss by limiting the amount of calories (kilojoules) the body took in. In effect, a person lost weight because they reduced their caloric intake rather than restricting the amount of carbohydrates.

“Decades of research have shown the balanced diet to be safe and healthy in the long term, and along with a healthy lifestyle, is associated with a lower risk of heart disease, stroke, diabetes and certain cancers,” the Heart and Stroke Foundation South Africa CEO, Vash Munghal-Singh, told Health-e News.

“We do not have similar proof that a low-carbohydrate diet is safe and healthy in the long term, and some studies already point towards an increased risk of heart disease and death with low carbohydrate diets.”

“Based on the current evidence we cannot recommend a low-carbohydrate diet to the public,” she added.

Noakes has defended his diet, and argued a high fat and protein diet has been known for reducing hunger, in turn leading to consuming less food and thus less calorie intake. He told Health-e News his diet was the easiest to follow.

“Unless the diet takes away hunger it will not produce the change in lifestyle necessary to sustain weight-loss. Low carb [diets] take away hunger in a way that no other diet does, that’s why it is the easiest diet to follow and the most effective.

The above University Stellenbosch study (June 2014) clearly indicated that for weight-loss, there is NO advantage in following the Banting Diet versus a traditional calorie controlled diet. The fact that Tim Noakes suggest that the higher fat content stops hunger pain is not completely unfounded. But even in this regard a healthy lifestyle diet should ALWAYS include frequent meals and not traditional 3 meals or less a day. Our bodies was never designed to act optimally with 3 meals or less. Five to 7 small balanced meals per day is what provides the nutrients in the correct fashion and this control the hunger pains of a calorie restricted diet near perfectly.

Tim Noakes is an expert in his field but the controversy surrounding his Banting Diet has pretty much alienated him from the rest of the medical community.

The Banting diet could be a short-term solution for certain people who is insulin resistant. But it can never be a permanent solution and the potential harm by far outweighs the benefit factor.

 

A Permanent Solution

Carbs, Good Fats and Protein are crucial for a healthy insulin response, hormonal system and effective muscle growth – ALL of them. There is no getting away from this fact. A classic, balanced diet style must be applied which can be executed for an indefinite period. It must become a balanced lifestyle that you adopt. This is THE ONLY approach that will bear permanent fruit.

For the bodybuilder to reach very low body fat levels, a very specific monitoring approach must be applied whereby every two weeks the body fat % is checked via fat calipers and weight is measured on a scale. Should this show a decrease in weight but no drop in body fat levels (this indicates the body is in starvation mode which means muscle mass will be utilised first and last the fat storage), the calories must be increased across the board by a 10% factor. Continue with this approach until you hit a “sweet spot” (this is the point where the body realize it is NOT in a starvation diet mode anymore) were you will suddenly stop loosing muscle mass but your body will start utilising your fat reserves for weight loss. This is the perfect approach for most aesthetic benefits.

The following video explains this process (male version):

 

Here is such a balanced carb/good fat/protein diet which can be adopted indefinitely:

https://gertlouw.com/2014/08/16/cutting-diet-challenges/

 

Also check out the following video covering some very sound diet lifestyle principles:

 

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