Banting vs Keto vs LCHF Compared
Banting is South Africa’s version of LCHF, built around real food and lists. Keto is stricter on carbs and counts everything. LCHF is the broad term both sit under.
All three cut sugar and starch. The split is how many carbs you allow and how strict you get about it.
Carbs, protein and fat side by side
| Banting | Keto | LCHF general | |
|---|---|---|---|
| Daily net carbs, typical | 25 to 50g (phased by goals) | Under 20 to 30g | 50 to 100g |
| Food philosophy | Real whole foods, color lists | Macro-driven (carbs, fat, protein) | Low carb, flexible whole foods |
| Fats & oils | Natural fats only (butter, lard, olive oil). Zero seed oils | High fat; some allow seed oils if macros fit | Natural fats preferred |
| Protein | Moderate, palm-sized, fatty cuts | Moderate, weighed carefully | Moderate, intuitive |
| Dairy | Full-fat only; butter/cheese Green, milk/yoghurt Orange | Full-fat; milk often skipped due to lactose | Full-fat dairy permitted |
| Fruit | Berries only (small portions, medium-carb) | Berries only, strictly weighed | Berries plus occasional apple or plum |
| Sweeteners | Occasional use (xylitol, erythritol, stevia for rare treats) | Stevia, erythritol, monk fruit common | Similar to Banting |
Sources: founders’ lists via Real Meal Revolution; keto ranges cross-checked with USDA FoodData Central for portion maths. (Note: On South African food labels, “Glycaemic Carbohydrate” is already net carbs).
So Banting sits in a practical sweet spot: stricter about food quality and eliminating industrial seed oils than generic keto, but easier for families to sustain than mathematical macro-counting.
Food differences you will feel
Banting leans heavily on South African staples and whole foods. Biltong, boerewors with no rusk or cereal, snoek, pilchards, eggs, and braai meat. Unlike “dirty keto”, Banting strictly forbids industrial seed oils (sunflower, canola, corn oils, margarine) and processed low-carb bars loaded with artificial thickeners. Banting insists on real, unadulterated food.
A real till example helps. At Checkers I compared two snack packs. Beef biltong, 40g pack: about 2.1g net carbs. Honey-glazed nuts, 50g pack: about 14g net carbs. Both look low carb on the front. Banting and keto both pick the biltong. Casual LCHF sometimes keeps the nuts. Small choices, big daily gap.
For single foods see is oats banting friendly? which keto would also skip, and how many carbs in avocado? which all three love.
Which one should you pick?
Pick Banting if you shop at local stores and eat with family. The lists fit Woolworths, Checkers and Pick n Pay without imports. You can braai, you can eat out, you just skip the starch.
Pick keto if you like tracking and you have a medical reason to stay very low, with your doctor in the loop. You will weigh food, test and log. It works, but it takes more admin.
Stick with broad LCHF if Banting feels too tight. Some people do well near 80g net carbs from whole foods. You lose the strict banting boundaries, but you gain room for carrots, apples and extra milk.
I’d skip strict keto for the first month unless you have done low carb before. Learn the foods first, then tighten carbs if you want. Most South Africans quit keto in week two because they miss common meals, not because carbs were too high.
Checking labels in the aisle?
Scan the barcode in Banting Buddy to see net carbs and flagged ingredients.
Get Banting Buddy on Google PlayFree download with ads · No account · Works offline · Ad removal for 1, 3 or 12 months
Cost and effort in South Africa
Banting is often cheapest here because it uses mince, chicken thighs, cabbage and eggs. Keto can cost more with imported oils, bars and ketone gadgets. LCHF varies.
Want help choosing meals after you decide? The 7-day Banting meal plan fits Banting and lazy keto, and Banting on a budget in South Africa shows how to keep costs down. The food lists live in Banting Buddy free with ads, with optional ad removal for 1, 3 or 12 months.
Read the original approach at Real Meal Revolution and verify numbers in USDA FoodData Central.
General information only, not medical advice. If you take medication for diabetes or blood pressure, talk to your doctor before changing how you eat.
Last updated: 19 September 2026.