Changing the world, one meal at a time
with Prof Tim NoakesSally-Ann Creed, Jonno Proudfoot, David Grier


Make no mistake, this is a food revolution and you have no better guide on this journey than Tim Noakes - Forward by Gary Player.


For many this is a new and definitive way to eat that will improve quality of life forever, for others all over the world, already following the paleo and low carbohydrate high fat way of eating, they have already benefited in health and fitness from turning the food pyramid upside down!


What people often do is interpret the message to suit their wants, but what is important to remember is that one size does not fit all and your own personal needs and body need to be recognized. Thoughtful, sincere and practical are the messages that this book conveys.


A scientist, a nutritionist and two chef athletes – the crack squad behind The Real Meal Revolution have walked or in some cases run the hard yards through the gauntlets of nutritional science and self-experimentation. The revelatory stance and the mouth-watering recipes in this book is the result of their experience combined with overwhelming scientific evidence.


Smarter. Fitter. Fatter

What do TV science and weather guru Simon Gear and a primitive human who lived 195 000 years ago have in common? Other than basic physiological structure, they could sit down to dinner together.


Gear has always been active, yet despite regular activity, by age 25 his weight had increased to 80 kg. Because of skin chafing and sore knees due to his weight, he was unable to run more than 70km/week in training. In October 2011 he decided to ‘reinvigorate’ his flagging running career by completing nine marathons in nine South African provinces in nine consecutive weeks. The intervention failed. Instead, his weight increased by three kilos and he ran poorly. In April 2012 he completed the Two Oceans ultra-marathon in his slowest-ever time (6:57:57).


At a loss to explain his weight, Gear read Professor Tim Noake’s book Challenging Beliefs. Inspired, he prescribed to the “Noake’s diet” and in no time, Gear’s body started to transform. Within the first week he lost 2.4 kg without running. Within six months he had lost 15 kg and cut his time in half. Over the next four months his training load reached 120 km/week. During this training, his weight dropped by only two kilos, showing a disconnect between weight loss and calories expended.


On March 16th 2013, he completed the Two Oceans ultra-marathon in 3:59:42, an improvement of nearly three hours on his performance a year earlier. For Gear, now 37, the effect on his life, weight and running had been huge. He said, “The important point with all this was that the weight loss enable my training, not the other way around. I feel like I have won my life back.”


When Billy Tosh, 44, discovered he could no longer fit into an economy class aeroplane seat, he drove directly from the airport to his GP, who found his blood pressure (160/100 mmHg) and blood glucose concentration to be raised. She advised that he begin immediate treatment for both conditions and consult a dietician. He spent the night searching the internet, where he discovered the “Noakes diet”. He adopted the diet immediately.


His weight loss began straight away and continued unchecked for seven months during which time he lost 84.6 kg. After six months he returned to his GP, who didn’t recognize him. His blood pressure and fasting blood glucose and cholesterol concentrations had reverted to the normal range. Tosh concluded that Banting had ‘saved his life’.


Does Gear’s dilemma – increased weight gain despite efforts to eat well and train hard – sound familiar? It has become normal for us to gain weight and struggle with exercise the older we get. There is a massive disconnect between our effort and our results. We are crippled by obesity, diabetes and other ailments – considered lifestyle diseases.





The way of eating Gear adopted to transform his body and athletic ability is nothing new. It’s how our ancestors ate to thrive and survive conditions far harsher than any we experience today. They were leaner and healthier than we are now. As a result, diseases like diabetes were not even a blip on the nutritional radar.


Roughly 195 000 years ago the planet was in the grip of a terrible Ice Age.  Yet according to Prof Curtis Morean from Arizona State University in the US, the top of the Southern Cape around Mossel Bay man was pretty healthy. After a bit of fishing, mollusk scavenging, the odd bit of game meat and tubers, his body formed the blueprint for what each of us sports today on day one. So what happened?


As Noakes describes in greater detail in the book, there were great catastrophes that occurred in the nutritional evolution. Unsurprisingly, they were a result of mankind’s own interference into what already wore. Dressed as progress, these three factors were combined to form the sneaky Carbageddon pandemic hat we are faced with today.


The first setback, strange though it may sound was the advent of agriculture. As early humans moved up from Southern African into Europe in search of new land, we developed, transforming from hunter gatherers into pastoralists, picking up skills like the domestication of animals and learning how to harvest crops. Why wander the plains when you could raise crops, harvest grain, keep a few goats, trade grain, drink beer, get fat and start all over again? So we can’t really begrudge our ancestors their pursuit of an easier life. However, if you add a couple of thousand years of innovation to ‘practicing’ agriculture, we were bound to get too clever for our own good. Unfortunately, humans got so good at refining the agricultural process, that refined processed foodstuffs are the result today. Take a look around your supermarket outside of the fresh food aisles for anything that hasn’t been processed.


The second blow happened with the passing in 1977 of the United States Dietary Goals for American (USDGA) based on a high-carb, low-fat diet. Unchallenged it was to become he dietary blueprint for much of the developed world. And we’ve been feeling the effects – obesity to diabetes and cancer – ever since.


The third factor was the invention of genetically modified foods or Frankenfood, which has resulted in fruit and vegetables with much higher sugar and carbohydrate contents than the original fruit found in nature.


So here we are. Overweight. Stuck in our chairs. Waddling through life. We’re desperate to be fit, slim and trim, yet held back y the very diets and medically prescribed eating plans we hope will help us change.


Bad things happen in threes or so the saying goes, so our luck, perhaps with the application of some clear thinking science, is about to turn. Through the personal experience and clinical insight of Noakes, an award winning scientist and one of the world’s foremost experts on exercise and science, as well as the professional insight of nutritionist Sally-Ann Creed and the culinary contributions of two LCHF flavor-obsessed chefs Jonno Proudfoot and David Grier, The Real Meal Revolution and its low-carb, high-fat (LCHF) approach will change your life…


Meet the term - Banting: The diet named after William Banting.

The morbidly obese undertaker who was the first guinea pig of the LCHF diet, reducing his width so drastically that his approach became known as the Banting diet. Both a verb and a noun e.g. “Why aren’t you eating any potato bake?” “I’m done with carbs. I’m Banting. I’ve dropped 20 kg in a month and added 40 kg to my benchpress.”






Courgette noodles are the best option for Banting or Paleo pasta. They hold their shape nicely and have good flavor. The other great thing about courgettes is that they go well with almost every flavor profile. You really can serve them with anything.


400 g large courgettes (the bigger they are the easier they are to slice)
2 tsp fine salt
1 tbsp coconut oil
(Serves 2)


1/ Cut the courgettes into noodles. Mix them with salt and leave them in a colander in the sink for about 20 minutes to drain any excess moisture. You can julienne by either using a knife, a mandolin, a shredder/peeler or Chinese slicer. 
2/ Warm the coconut oil in a large pan and add the courgettes. Sauté them for a few minutes until they are just cooked, then add them to whatever you like.





A firm favourite with the Real Meal Revolution, this is the Banting man’s version of Eggs Benedict but better. Instead of using butter for the hollandaise, you use the fat from frying the bacon. Whoever thought of using bacon fat to make mayonnaise should be knighted. As you embark on Banting, you might find yourself shedding a tear or two for all the bacon fat you’ve drained onto paper towel over the years. This recipe is perfect for a special occasion or perhaps a good ‘healing’ meal on a morning after a night before because it takes longer than a quick flash in the pan and the methods are slightly more complex. You will need time.


2 small aubergines, grated on the large grain
300 g melted butter
250 g streaky bacon
11 eggs
1 lemon
1 tbsp strong Dijon mustard
salt and pepper
(Serves 4)


1/ Separate three of the eggs.
2/ Soak the aubergine in 1 tbsp salt and leave to drain for 30 minutes before shaping them into large cakes.
3/ In a heavy-based saucepan, fry the aubergine cakes on a low heat with 100 g of butter for about 30 minutes, turning carefully now and then.
4/ Place a small pot of water on the stovetop. Give it a splash of vinegar and bring to a boil.
5/ Fry your bacon rashers on a medium heat (so the fat doesn’t burn) in the remaining 200 g of butter until crispy. Remove from the heat, draining the excess fat back into the pan.
6/ Place four egg yolks, lemon juice and mustard in a heat-proof bowl on top of the boiling egg pot (this is called a double boiler). Whisk vigorously until it becomes light and fluffy. Set aside.
7/ While whisking continuously, slowly pour the melted butter and bacon fat into the egg mixture.
8/ Reduce the water temperature to a light simmer. Swirl the water to create a medium-strength circular current. Break each egg into a small bowl and tip them one by one into the heart of the ‘whirl pool’. Allow them to poach for about three of four minutes or until soft.
9/ When they’re cooked use a slotted spoon to remove the eggs from the water and dab them with a dry cloth or paper towel before serving.
10/ By this time the rostis should be nice and crispy. Remove them from the pan and dab them on paper towel.
11/ Place a rosti on each plate, top each one with bacon then two eggs and finally the baconnaise.


Note: A tip for the best poached eggs – use the freshest you can find, they hold their shape best.


A tip for making baconnaise or hollandaise – if the mixture gets too thick, add a few drops of hot water. If it starts splitting, do the same and keep whisking. If it splits completely start again with the lemon, egg yolk and mustard and use the split sauce as the butter in the first round – pouring in slowly.





In this recipe you’ll learn to crumb using desiccated coconut. If you have any recipes at home that call for breadcrumbs you can swap them out for desiccated coconut. They crisp up exactly the same way as normal crumb only they offer a much nicer nuttier flavor.


For the curry mayo:
½ onion, sliced
2 tbsp butter
3 tbsp curry powder
400 ml (one batch) Banting mayonnaise
1 handful fresh coriander
juice of 1 lime
salt and pepper


1/ Sauté the onion in butter until golden brown.  Add the curry powder and fry until the aromas are released.
2/ Scrape the onion and curry mixture into a bowl with the mayo and remaining ingredients. Blitz with stick blender and season to taste.


Note: To improve the flavor even more add a tablespoon of crushed ginger and garlic to the onions while you fry the curry powder.


For the Coconut-Crumbed White Fish:
600 g white fish, cleaned, skin off, bones out
2 eggs, beaten
2 cups desiccated coconut
1 lemon, cut into wedges
salt and pepper
80 g butter or coconut oil for frying
(Makes 20 pieces)


1/ Cut the fish into 20 to 30 g strips.
2/ Place the beaten egg in one dish and the coconut in another. Dip each strip of fish one at a time into the egg and then the coconut. Place the crumbed pieces in a clean tray.
3/ Melt the butter or coconut oil in a frying pan and pan-fry each piece of fish until golden brown.
4/ Drain on paper towel and serve hot with lemon wedges and curry mayo.


Note: For large batches you can grill these in advance and warm them all in the oven before serving.





Almost all the mayonnaises you get in the stores are made with veg oils, which are against Banting religion. Stay away from all of them and make your own safe and delicious mayo. You can add anything to it just like a normal mayo so go wild with flavor combinations.


1 whole egg
2 egg yolks
1 tbsp Dijon mustard
juice of 1 lemon
½ cup coconut oil, extra virgin or refined
½ cup quality olive oil
1 tbsp double thick Greek yoghurt
salt and pepper
(Makes 400 ml)


1/ Combine the eggs, mustard and lemon juice in a food processor.
2/ Melt the coconut oil in a small pot until it turns to liquid. Avoid heating it too much or it will cause the eggs to curdle.
3/ Turn the food processor to a fast speed and slowly pour the coconut oil and olive oil into the egg mixture.
4/ Once the mayo has emulsified add the yoghurt and season to taste. This should keep for about a week in the fridge.


Notes: If you bulk this up with yoghurt you can make it go a lot further. Coconut oil is outrageously expensive so it needs to be stretched as far as possible.

Changing the world one meal at a time


Writing: Jonno Proudfoot, Prof Tim Noakes, Sally-Ann Creed, Tudor Caradoc-Davies
Recipes: Jonno Proudfoot and David Grier
Styling and Props: Caroline Gardner
Editing: Tudor Caradoc-Davies & Kirsty Carpenter
Photographs: Craig Fraser 
Design & Production: Libby Doyle

Illustrations: Alex Latimer 
DTP: Vicki Smith
Published by Quivertree Publications

ISBN: 978-0-9922062-7-7


You can download the Quivertree app from the App Store on your Apple, Blackberry or Android device. Not only will you be able to purchase The Real Meal Revolution from within the app, but you will be able to view other offerings from Quivertree Publications.


The Real Meal Revolution eBook is available from the following retailers: * Check that your ebook reader supports the file format supplied by the retailer before making your purchase.


Part of the proceeds of the sale of the book goes to Miles for Smiles and has already resulted in 100 children having facial surgery and the possibility of a new life.






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