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.
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.
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.
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.
Based on how many carbs you want to eat each day, you choose one of these types of menus:
Below is an example of breakfast menus for Small & Medium. For more examples, click here for the preview of the Dutch book.
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.
Read the book 'Become your own dietician. Eat less carbohydrates' to learn more about this diet. There is also an accompanying cookbook available.
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.
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As you see fit
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.
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!
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, ...
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