“I am so thrilled! I can’t believe this is happening! I realize now, that I have never had this kind of success on another diet and I am very motivated to continue.” - Dawn (lost 11 pounds in 1 week)
“My energy level is, I think, better then it has been. I’m not as tired anymore and it seems I get more done.” - Sue (lost 10 pounds in 3 weeks)
“My husband calculated that by the end of the first week, the boot camp paid us back in grocery savings. ” - Marqueritta
“I feel I was successful with your diet. I lost 25 lbs and 2-3 inches around the waist. I achieved this in about three months and was able to maintain this weight most of the year until the holidays when I gained back about 8 lbs. I am back on it now and back to 195. I had no trouble maintaining 190 after I reached that weight. I plan to get back to 190 again which seems to be okay for me. I am 5′10″”. Age 79. Am not getting the exercise I need but hope to get back on that regimen again soon also. I was at 225 when I started the diet.” - Lloyd
“The food list supplied is great.” - Valerie (lost 1 pound and 2 inches in 1 week)
“I think that this program is a great tool to help people go motivated, thanks for the help.” - Cassandra
“I have been emailing with a nice helpful person. He or she has answered a lot of my questions.” - Mary
“This program is great. The articles and information are a wonderful help. I have a lot of weight to lose & as long as the number on the scale keeps going down I have hope again. Thank you for all your support.” - Michelle (lost 3 pounds in 1 week)
“The thing I was most excited about with this plan was the specifics: eat this, don’t eat this. Give me lists and specific plans! The recipes are fabulous, my friends raved about that mashed cauliflower. I seem to be a creature of habit. People are definitely commenting on my changing body.
I can’t tell you how very grateful I am for your wonderful help, support, education and personal attention. I look forward to learning, and trying, more.” - Naomi (lost 4 pounds and 1 1/2 inches in two weeks)
“I am so thankful that my friend told me about this program! Believe it or not, I lost 4 lbs in one week! I started this program on Friday, today Thursday and I’m lost with words! I am 169 lbs, still loosing! Thanks!” - Migdalia. (lost 4 pounds in one week)
“My hunger level went way down and I was in moderate to heavy ketosis most of the time; I’m surprised my cravings for sweet things were so easily suppressed.” - Stephanie
“LESS hungry NO cravings, a little more energy.” - Bernales (lost 2 pounds and 1.5 inches in one week)
“Week 10 and I am still losing weight slowly like I want to. Hunger and cravings are still decreasing. My energy level is way up.” - Judith (lost 20 pounds in 10 weeks)
“My weight loss is 12 pounds in 8 weeks and still losing.” - Kathy
“I lost 4 pounds in 1 week plus (or rather minus!) 0.5 inches from my waist.” - Richard
“Craving between meals almost none existent, I have more energy.” - Sally (lost 3 pounds and 1 inch in one week)
“Hunger and cravings diminished, energy level increased towards the end of the week.” - Roberto (lost 2 pounds and 0.5 inches in 1 week)
“I really appreciate your help and support and look forward to your next E-mail.” Jean (lost 2 pounds and 2.5 inches in 4 weeks)
“I lost 4 pounds and 1 inch off the waist this week.” - Ian
“I really like the flexibility of this diet, that I am allowed dairy and coffee. My chest is not disappearing as usual w/dieting. I have greatly reduced gastro-intestinal discomfort and general G.I. problems.” - Susan (lost 7 pounds and 3 inches in two weeks)
“My success is 6.5 pounds and 0.5 inches after my first week.” - Kari
If you would like to contact a success story person via email, we’ll have to request his or her permission.
1) Bacon and Cheese Puff
2) Coffee or green tea with heavy cream
Bacon and Cheese Puff
Fat Burning Index: 3.01
8 slices bacon
2 medium onions, sliced
12 slices sunflower bread (recipe included)
1/2 pound Swiss cheese, shredded
8 eggs
4 cups heavy creams
1 1/2 teaspoons salt
1/4 teaspoon pepper
red pepper sauce to taste
Cook bacon until crisp; drain and crumble. Cook the onions in leftover bacon grease. Arrange half the bread slices in a single layer in bottom of greased casserole. Sprinkle with half of each: crumbled bacon, onions and cheese.
Combine remaining ingredients; pour over top layer in pan. Bake at 375 degrees until top is puffed.
1) Greek Tofu Salad
2) Blueberries with heavy cream
Greek Tofu Salad
Fat Burning Index: 2.28
1 package Firm Tofu drained and cubed
1 oz sun-dried tomatoes, oil-packed, including the oil
1 1/2 tsp dried oregano
1/2 cup olive oil
1 Tbsp red wine vinegar
12 olives
1 Tbsp chopped red onion
1/2 cup diced cucumber
1 Tbsp chopped parsley
salt and pepper to taste
Chop the tomatoes. Mix oil, oregano, olive oil, and red wine vinegar, olives, and onion in a bowl. Add the tofu and mix; add cucumber, parsley, salt and pepper; toss.
Blueberries with heavy cream (whipped, optional)
Fat Burning Index: 3.21
1/2 cup heavy cream
1/2 cup blueberries
(artificial sweeteners are allowed under certain circumstances)
1) Avocado Soup
2) Tunisian Spiced Fish
3) Chocolate no-bake cheesecake
Avocado Soup
Fat Burning Index: 2.51
3 cups heavy cream
2 tablespoons tarragon leaves
1 teaspoon salt
3 California Avocados
2 tablespoons fresh lemon juice
Cayenne pepper to taste
Sour cream
Combine cream, tarragon, and salt; heat until liquid
just begins to simmer. Puree avocado and lemon juice
until smooth. When cream is ready, whisk avocado
mixture into milk mixture. Stir in cayenne. Serve with
sour cream.
Tunisian Spiced Fish
Fat Burning Index: 2.13
1/2 tsp cumin
1/2 tsp coriander seeds
1/2 tsp dried hot pepper flakes
1/2 cup flaxseed
1/2 tsp salt
1 1/2 lbs salmon or tuna filet
3 cloves garlic, crushed
1 medium onion, sliced
2 tomatoes, sliced
1 cup fish stock
1/2 cup olive oil
parsley for garnish
On medium heat, roast the seeds, flakes and salt for
2-3 minutes. Rub the spices on the fish. Let stand 10
minutes.
Place the fish in one layer into an oven-safe baking
sheet; pour the oil over. Add garlic, onions and
tomato. Pour over fish stock. Bake in a preheated 400
degree for 20-30 minutes.
Chocolate no-bake cheesecake
Fat Burning Index: 1.97
1 package gelatin
1 c boiling water
16 oz cream cheese
1 tsp vanilla
18 packages sweetener
2 oz unsweetened dark cocoa
Dissolve the gelatin in the boiling water in a mixing
bowl. Stir well.
Cut the cheese into small pieces and place in the
dissolved gelatin. Add the vanilla, sweetener, and
cocoa; beat well with a mixer.
Pour into muffin cups. Refrigerate for 2 hours.
The following is a sample shopping list for the first week of Banta Diet. You don’t HAVE to buy all these items but you CAN have any of them though some in a certain combination with another (specified) foods.
almonds
almond flour
American cheese
avocado
baking powder
bamboo shoots
black olives
blade loin roast
blue cheese
blueberries
bologna, beef
bologna, pork
bologna, turkey
bran
bratwurst sausage
Braunschweiger
brick cheese
brie cheese
broccoli
butter
cabbage, Chinese
camembert cheese
caned crabmeat
celery
cheddar cheese
chicken
chives
chorizo
coconut
Colby cheese
cream cheese
cucumbers
dry sherry
edam cheese
eggs
endive
feta cheese
frankfurter, beef
frankfurter, turkey
frozen broccoli cuts
garlic
garlic powder
gouda cheese
green bell pepper
green onions
green tea
ground lamb
gruyere cheese
heavy cream
hot pepper sauce
kefir
Keilbasa
knockwurst, smoked
lettuce, iceberg
lettuce, romaine
liverwurst
mackerel, Atlantic
mineral water
Monterey jack cheese
mozzarella, whole milk
muenster cheese
mushrooms
Neufchatel cheese
nut flour
onions
paprika
parsley
parsley
pastrami, beef
pecans
pepperoni
provolone
pumpkin seeds
radishes
Roquefort cheese
sablefish
salami, beef
salami, pork
sausage beef
sausage, Italian
sausage, pork
sausage, pork, smoked
sausage, Vienna
sesame seeds
shrimp
smoked ham
spareribs
spinach raw
strawberries
sunflower seeds
sunflower seeds
thyme leaves
tomato paste
tomatoes
trout fillets
walnuts
watercress
wild rice
Worcestershire sauce
yogurt
What does “Banta” mean?
The first low carbohydrate diet book ever was written in 1863 by William Banting (1796-1878.) Banting’s Letter on Corpulence Addressed to the Public had such a big impact on health conscious audience of his time that ‘banting’ became a term meaning ‘dieting’ and a new English word occurred: the verb ‘to bant’ or ‘to diet.’ Though forgotten elsewhere, in Sweden, ‘banting‘ is the word for ‘dieting’ as you read this. ‘Att banta’ still means ‘to diet’ or, as it used to be in Banting’s time, ‘to bant’ -> Read more
A low carb diet can go wrong -
- if you watch only carb grams in your food -> Read why
The thing I was most excited about with this plan was the specifics: eat this, don’t eat this. Give me lists and specific plans! The recipes are fabulous, my friends raved about that mashed cauliflower. People are definitely commenting on my changing body�
� Naomi (lost 4 pounds and 1 1/2 inches in two weeks)
I am so thrilled! I can’t believe this is happening! I realize now, that I have never had this kind of success on another diet and I am very motivated to continue. � Dawn (lost 11 pounds in 1 week)
This program is great. The articles and information are a wonderful help. I have a lot of weight to lose & as long as the number on the scale keeps going down I have hope again. Thank you for all your support. � Michelle (lost 3 pounds in 1 week)
Banta’s Jump-Start Plan is F’ree!
In our 2002 trial, out of 1300 participants, 92% lost weight; most of them kept it off for at least one year. You, too, can expect:
to lose 1 to 11 pounds a week
to forget about hunger and cravings
to get energy level you never dreamed of
to burn not only fat but also unwanted carbs
to make your diet nutritionally sound
to enjoy eating right for the rest of your life
It is well known that sedentary life style is one of major risk factors of developing heart disease and diabetes. To the contrary, physical activity has been shown in clinical studies to protect against them by improving, among other factors, insulin sensitivity, which in turn lowers blood glucose and lipid levels.
Out of known training types, endurance training is now considered the most efficient training for abdominal fat control. For instance, in a study conducted by the Division of Endocrinology and Diabetes, University Hospital, Zurich, Switzerland, patients were engaged in a regular exercise program over a period of 3 months involving endurance exercises such as biking, long-distance running, or hiking. Subjects were instructed to exercise at least 135 min per week.
During the 3-month training period, physical fitness as assessed by VO2max (maximal oxygen consumption) and resting heart rate, increased significantly. Insulin sensitivity increased and blood glucose decreased, subsequently improving “good” cholesterol numbers and total cholesterol readings.
Weight loss was not really impressive, but importantly that it was accompanied by waist-to-hip circumference ratio increase indication that body fat distribution became less harmful.
In another clinical study, data showed the positive influence of weight reduction induced by exercise and diet on insulin resistance and lipoprotein metabolism in obese diabetic patients, particularly showing improvements of the “bad” cholesterol with a decrease of small, dense LDL (”bad” cholesterol) particles. This is of particular importance, as these particles have been shown to be associated with coronary artery disease.
Many of the systemic and cellular adaptations that are responsible for an improved insulin condition only occur in the muscles directly involved in the training program. Therefore, exercise training programs which require the use of a large muscle groups, such as swimming, power walking, and strength training, may be the most advantageous for the prevention and treatment of insulin resistance.
Walking 1 hour a day 5 days a week for 12 weeks resulted in improved fitness level(as measured by VO2max) in insulin-resistant postmenopausal women. BMI and fat content of the upper body decreased and waist-to-hip ratio increased. Interesting that the same exercise schedule failed to elicit any changes in body fat and shape in non-obese women with normal insulin sensitivity though their blood cholesterol readings also improved.
References:
-Diabetes Care. 22(4): 555-61, 1999
-Metabolism: Clinical & Experimental. 48(5):641-4, 1999
-Diabetes Care. 20(10):1603-11, 1997
-Exercise & Sport Sciences Reviews. 27:1-35, 1999.
Interval Training is a way to improve your aerobic capacity, the ability of the body to transfer oxygen through the lungs and blood to the working muscles. You’ll burn more calories, thereby improving your physique, plus you’ll add more challenge and interest to your workouts - keeping you on the road to fitness.
What exercise is best for fat burning?
MYTH. High intensity-workout doesn’t burn fat.
Indeed, studies showed that as intensity increases, fat burning decreases, while the carbohydrates utilization increases. This had led to the common recommendation that low or moderate intensity exercise is the best for fat burning.
FACT. What matters, is total calories burnt.
Research showed no significant difference in fat loss between ’short-term high-intensity’ and ‘long-term low-intensity’ exercise when total energy expenditure is the same.
Some research even suggests that high-intensity exercise is more beneficial for fat loss than low- and moderate-intensity exercise.
HIGH-INTENSITY INTERVAL TRAINING
Interval training means alternating short, fast bursts of intensive exercise with slow, easy activity. How does it work?
Direct evidence shows that high-intensity intermittent exercise called ‘Interval Training’ results in significantly greater post-exercise fat burning than low- to moderate-intensity workouts. Finally, a number of studies have found high-intensity exercise to suppress appetite more than lower intensities and reduce saturated fat intake. Overall, the evidence suggests that interval training is the most efficient method for achieving fat loss.
During the high intensity part the body uses the carbohydrates stored in the muscles - glycogen. During the recovery phase the body using oxygen to convert stored carbohydrates into energy.
So how does one go about interval training?
First of all, not everybody can do it right away. High intensities mean greater demand to the heart, muscle, joints, even lungs. To start an interval training program, you have to be in a good shape. This is why we introduced the 8-week aerobic schedules and then strength training program. If you followed the recommendation, you may proceed to your interval training plan outline below. If you did not, there’s no choice but start the previous programs and improve your aerobics fitness and muscular strength to be ready for the next step.
The basic rules:
- Warm Up before starting intervals.
- Do your intervals twice a week and do another exercises on the remaining days.
- You can do the intervals wile you swim, walk or run, or do any aerobics type activities.
- Regular formula is: one time part of hard workout (30 seconds) followed by three parts of easier workout (90 seconds).
- Repeat this set 10 times.
- Build the number of repetitions over time.
- Choose the intensity of hard work almost maximal possible for you, yet allowing you to continue it for the entire 30 seconds.
- Your next 30-second bouts should be as intensive!
- The easier periods should also be workouts, not just rests.
- Always start with the high-intensity bout.
- You can also use circuit training as a form of interval training
Sources
Bahr, R., and O.M. Sejersted. Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism. 40:836-841, 1991.
Ballor, D.L., J.P. McCarthy, and E.J. Wilterdink. Exercise intensity does not affect the composition of diet- and exercise-induced body mass loss. Am. J. Clin. Nutr. 51:142-146, 1990.
Bryner, R.W., R.C. Toffle, I.H. Ullrish, and R.A. Yeater. The effects of exercise intensity on body composition, weight loss, and dietary composition in women. J. Am. Col. Nutr. 16:68-73, 1997.
Burleson, Jr, M.A., H.S. O’Bryant, M.H. Stone, M.A. Collins, and T. Triplett-McBride. Effect of weight training exercise and treadmill exercise on post-exercise oxygen consumption. Med. Sci. Sports Exerc. 30:518-522, 1998.
Coyle, E.H. Fat Metabolism During Exercise. [Online] Gatorade Sports Science Institute. [1999, Mar 25]
Dickson-Parnell, B.E., and A. Zeichner. Effects of a short-term exercise program on caloric consumption. Health Psychol. 4:437-448, 1985.
Gaesser, G.A., and R.G. Rich. Effects of high- and low-intensity exercise training on aerobic capacity and blood lipids. Med. Sci. Sports Exerc. 16:269-274, 1984.
Gillette, C.A., R.C. Bullough, and C.L. Melby. Postexercise energy expenditure in response to acute aerobic or resistive exercise. Int. J. Sports Nutr. 4:347-360, 1994.
Grediagin, M.A., M. Cody, J. Rupp, D. Benardot, and R. Shern. Exercise intensity does not effect body composition change in untrained, moderately overfat women. J. Am. Diet Assoc. 95:661-665, 1995.
Grubbs, L. The critical role of exercise in weight control. Nurse Pract. 18(4):20,22,25-26,29, 1993.
Hickson, R.C., W.W. Heusner, W.D. Van Huss, D.E. Jackson, D.A. Anderson, D.A. Jones, and A.T. Psaledas. Effects of Dianabol and high-intensity sprint training on body composition of rats. Med. Sci. Sports. 8:191-195, 1976.
Imbeault, P., S. Saint-Pierre, N. Alméras, and A. Tremblay. Acute effects of exercise on energy intake and feeding behaviour. Br. J. Nutr. 77:511-521, 1997.
Katch, F.I., R. Martin, and J. Martin. Effects of exercise intensity on food consumption in the male rat. Am J. Clin. Nutr. 32:1401-1407, 1979.
Laforgia, J. R.T. Withers, N.J. Shipp, and C.J. Gore. Comparison of energy expenditure elevations after submaximal and supramaximal running. J. Appl. Physiol. 82:661-666, 1997.
Mahler, D.A., V.F. Froelicher, N.H. Miller, and T.D. York. ACSM’s Guidelines for Exercise Testing and Prescription, edited by W.L. Kenney, R.H. Humphrey, and C.X. Bryant. Media, PA: Williams and Wilkins, 1995, chapt. 10, p. 218-219.
McMillan, J.L., M.H. Stone, J. Sartin, R. Keith, D. Marple, Lt. C. Brown, and R.D. Lewis. 20-hour physiological responses to a single weight-training session. J. Strength Cond. Res. 7(3):9-21, 1993.
Melby, C., C. Scholl, G. Edwards, and R. Bullough. Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate. J. Appl. Physiol. 75:1847-1853, 1993.
Pacheco-Sanchez, M., and K.K Grunewald. Body fat deposition: effects of dietary fat and two exercise protocols. J. Am. Col. Nutr. 13:601-607, 1994.
Phelain, J.F., E. Reinke, M.A. Harris, and C.L. Melby. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. J. Am. Col. Nutr. 16:140-146, 1997.
Rasmussen, B.B., and W.W. Winder. Effect of exercise intensity on skeletal muscle malonyl-CoA and acetyl-CoA carboxylase. J. Appl. Physiol. 83:1104-1109, 1997.
Smith, J., and L. McNaughton. The effects of intensity of exercise on excess postexercise oxygen consumption and energy expenditure in moderately trained men and women. Eur. J. Appl. Physiol. 67:420-425, 1993.
Thompson, D.A., L.A. Wolfe, and R. Eikelboom. Acute effects of exercise intensity on appetite in young men. Med. Sci. Sports Exerc. 20:222-227, 1988.
Tremblay, A., J. Simoneau, and C. Bouchard. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 43:814-818, 1994.
Tremblay, A., J. Després, C. Leblanc, C.L. Craig, B. Ferris, T. Stephens, and C. Bouchard. Effect of intensity of physical activity on body fatness and fat distribution. Am J. Clin. Nutr. 51:153-157, 1990.
Treuth, M.S., G.R. Hunter, and M. Williams. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Med. Sci. Sports Exerc. 28:1138-1143, 1996.
Low carb diets consider it a merit that on their plans, exercise is not necessary. Banta Diet strongly encourages exercise, and offers a variety of plans — aerobic-, strength-, and interval-training, as well as body image exercise programs.
The aerobics plan allows you to improve general health and prepare yourself for the next steps.
Strength training programs serve two purposes. They increase muscle mass so the body burns more fat even at rest. In addition, every set of weight exercises burns significant amount of carbohydrates.
Exercise is very important for your Banta Diet program, because it allows us to introduce more “good” carbohydrates to your diet - and make sure that they will be burnt.
The interval training program can save you a lot of time and improve your fitness even further.
We calculated our success rate by excluding all the dropout cases, regardless of the reason. Starting November 2002, we tested the Fat Burning Index approach on our 20-week trial, providing every next week’s plan in response to clients’ reporting of the previous week results.
A total of 1308 clients were included in this study. 1203 out of them successfully lost weight while staying at least 10 weeks on the plan. This corresponds to a 91.97% success rate.
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