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Making any lifestyle change is a daunting and often intimidating process. One is bombarded with a plethora of facts, myths and opinions. Knowing what is important and what can be ignored is not always that easy, when you embark on the Banting lifestyle change remember these ten universally accepted rules for following a Low Carb High Fat (LCHF) Lifestyle. Starting the exciting journey towards your new Banting/LCHF Lifestyle can be daunting. The sheer volume of information, be it in books, magazine articles, and of course the internet can be equally intimidating for first time Banters. While it is important to reference relevant literature, the golden rules for following a Low Carb High Fat (LCHF) Lifestyle can be summarized into ten simple steps.

Banting rules for beginners 1. Eat fat, lots of it! Eating fat forms the core of the Banting diet. Contrary to popular belief, it will not make you fat and it is not bad for you, in fact, we need to eat fat, the more the better! 2. Eat vegetables, lots of them! We have been told this since we were children; the sad truth is though, your mom was right, you need to eat veg, lots of it. It is imperative to have a portion of at least one veg with each meal, ideally try stick to the green vegetables. 3. Do not snack, not even a little! Any diet is hard at first; you will have cravings and you will be lead into temptation, DON’T BE! If you are struggling with hunger pains during the day, rather try having a solid breakfast and increasing the amount of animal fat in your diet. 4. Do not bend the rules. You will only be cheating yourself! Banting does require discipline and consistency. 5. Do not eat if you are not hungry. While this may sound like common sense, the tendency to over or under eat is fairly common with people starting off on a Banting diet. Over time you will find that you portion sizes start to self‐regulate and you will become more comfortable skipping meals if you are not hungry. 6. Do not overdo the protein. Banting is not a high protein diet. The primary objective of Banting is to reduce the number of carbs and increase your fat intake. If anything, the amount of protein you are eating should either reduce or remain the same, but never increase. 7. Read twice, eat once. Beware of products that are marketed as being healthy and diet friendly, they are frequently high in carbs. Take a few seconds to read the ingredient and nutritional information labels when you buy food. After a few weeks of reading labels, not only will it become second nature but you will also gain a sobering appreciation for the ingredients in what we eat.