Banting Guidelines by Kathryn Schwegmann Geyer

Food Substitutes:

1) Swop Sugar & Honey for Xylitol, Stevia or Erythritol.

2) Swop Grains, Wheat & Flour for Almond Flour, Coconut Flour & Milled Flaxseed.

3) Swop starchy veggies (Potatoes, Carrots, Peas) for veggies that grow above the ground.

4) Swop Rice, Mash and Pastas for Cauli Mash, Courgette Noodles and Cabbage Strips.

5) Swop Bad Fats, Seed Oils and Margarine for Good Fats - Cream, Butter, Olive Oil, Coconut Oil, Eggs & Cheese.

6) Swop Muffins, Cakes & Sweets for Fresh/Frozen Berries, Nuts & Seeds.

7) Swop Lean Meat & Processed Meats for Fatty, Juicy Free Range Meat & Salami.

8) Swop Cornflour as a thickener for Psyllium Husk.