Become your own dietician: Eat less carbohydrates

based on 4 reviews

Goal: to eat less carbs and (potentially) lose weight

Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.

Eat less carbohydrates

This diet was invented by Mieke Daenen and Johan Bruijnen, both dieticians. The diet focuses on eating and drinking fewer carbohydrates and is focused on people who are overweight and/or have diabetes type 2, among others.

On the homepage you can compare this diet with other diets.

Become your own dietician

The aim of the book is for you to become your own dietician, using the roadmap. When following this diet, you use the carbohydrate chart to calculate how many carbs you currently consume. Next, you decide how many carbs you want to eat each day. 

When this is done, you start following the menus and recipes.

Carbohydrates

The carbohydrate charts in the book show you how many carbs a product contains. According to Mieke and Johan, you need about 200 to 250 grams of carbohydrates a day if you're of a healthy weight, have a stable blood sugar level and do enough exercise. People with a less stable blood sugar level or with type 2 diabetes are advised in the book to eat fewer carbohydrates.

In addition to the carbohydrate charts, the book contains overviews of products that have no carbohydrates at all, such as the ones below (in Dutch). You can find the Dutch book here.

Menus

Based on how many carbs you want to eat each day, you choose one of these types of menus:

  • Extra-large (150 grams of carbs a day)
  • Large (120 grams of carbs per day)
  • Medium (80 grams of carbs per day)
  • Small (40 grams of carbs per day)

Below is an example of breakfast menus for Small & Medium. For more examples, click here for the preview of the Dutch book.

The cookbook

The accompanying cookbook contains several dishes with no or few carbohydrates, such as the dish (in Dutch) below: Champignons filled with cheese and nuts. 

For more sample dishes, see the preview of the cookbook.

Books on this diet

Read the book 'Become your own dietician. Eat less carbohydrates' to learn more about this diet. There is also an accompanying cookbook available.

More from the 'Become your own dietician’ series

The other book by Mieke Daenen focuses on eating more protein. This diet is aimed at people who are underweight, malnourished and over 70. You can find more information here.

This page has been checked, completed and approved by Mieke Daenen.

Did you notice a mistake?

Did you notice a mistake on this page? Please let us know.

Back to the homepage

Allowed

  • Meat
  • Fish
  • Chicken
  • Eggs
  • Cheese
  • Oils
  • Fats
  • Vegetables

Not allowed

  • Bread (less)
  • Fruit juice (less)
  • Fruit juice (less)
  • Potatoes (less)
  • Rice (less)
  • Legumes (less)
  • Dairy products (less)
  • Soft drinks
  • Sweets and cakes (less)

Goals

  • Lose weight
  • Less carbohydrates
  • For diabetics

Exercise

As you see fit

Reviews (4)
Jade De Clercq, dietician Bornem
Dietician

According to the SHC, the diet of a healthy adult should consist of carbohydrates for 50-55% of the energy supply. So half of the intake should come from carbohydrates. It is important to take into account the type of carbohydrates that are ingested. Fast carbohydrates, sugars, should be limited as much as possible. You can mainly find these in things that taste very sweet.

Eline Cok, dietician practice HRC
Dietician

I have already guided more than 20 people with this book and I am very satisfied. It is a very clear book and can be used both with and without the guidance of a dietician. It is very nice that you can choose how strict the carbohydrate restriction is, so you always have a version that suits you and that you can keep up with. There is room at the back of the book for your own daily menu, which is very nice because you can get started yourself. After all, your own plan suits you best! This book not only guides you to lose weight but also to maintain a new healthy lifestyle. This way you stay on weight when your target weight is reached!

Jolien Herthogs - Multidisciplinary Center Cura
Dietician

Today, carbohydrates are labeled as bad. But is this correct? Oh, no! About 50% of what we eat should consist of carbohydrates. The type of carbohydrates is important. Choose whole grains (whole wheat bread/pasta, brown rice and oatmeal) interspersed with potatoes. Take 2 to 3 pieces of fruit throughout the day. Limit sugar-free sugars. You can find these in cookies, pastries, fruit juice, chocolate, candy, soft drinks, syrup, honey, ...

Dominique Flink
Dietician

In practice, I use this book regularly. People enjoy using this book because they are encouraged to cut down on carbohydrates. Nice that there are various carbohydrate restrictions described in the book. Easy to use

https://selectyourdiet.com/en/diet/become-your-own-dietician-eat-less-carbohydrates In practice, I use this book regularly. People enjoy using this book because they are encouraged to cut down on carbohydrates. Nice that there are various carbohydrate restrictions described in the book. Easy to use 3 out of 5
https://selectyourdiet.com/en/diet/become-your-own-dietician-eat-less-carbohydrates Today, carbohydrates are labeled as bad. But is this correct? Oh, no! About 50% of what we eat should consist of carbohydrates. The type of carbohydrates is important. Choose whole grains (whole wheat bread/pasta, brown rice and oatmeal) interspersed with potatoes. Take 2 to 3 pieces of fruit throughout the day. Limit sugar-free sugars. You can find these in cookies, pastries, fruit juice, chocolate, candy, soft drinks, syrup, honey, ... 3 out of 5
https://selectyourdiet.com/en/diet/become-your-own-dietician-eat-less-carbohydrates I have already guided more than 20 people with this book and I am very satisfied. It is a very clear book and can be used both with and without the guidance of a dietician. It is very nice that you can choose how strict the carbohydrate restriction is, so you always have a version that suits you and that you can keep up with. There is room at the back of the book for your own daily menu, which is very nice because you can get started yourself. After all, your own plan suits you best! This book not only guides you to lose weight but also to maintain a new healthy lifestyle. This way you stay on weight when your target weight is reached! 5 out of 5
https://selectyourdiet.com/en/diet/become-your-own-dietician-eat-less-carbohydrates According to the SHC, the diet of a healthy adult should consist of carbohydrates for 50-55% of the energy supply. So half of the intake should come from carbohydrates. It is important to take into account the type of carbohydrates that are ingested. Fast carbohydrates, sugars, should be limited as much as possible. You can mainly find these in things that taste very sweet. 3 out of 5
Add review

Dietitians

With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.

General warnings

Please take note that most diets do not have a scientific basis.

Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.

Eating disorders

If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.