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How to Keep a Food Diary

A food journal helps you to record your daily food intake as you go through an intensive fitness program, such as: an accurate picture of what you eat daily, a good way to gain more control over your diet, give you a good insight into what you’re eating and how it affects your health and lifestyle, and, best of all, may help you manage or lose weight or eat healthier.

Set up your diary

Decide where you want to set up your food diary, whether it be in a notebook or by downloading a food journal app on your smart phone, what’s important is to keep a record of the date, time, place, item eaten, quantity consumed, and some comments at your end. If you have chosen a notebook, select one that has a lot of pages for your daily track and if it’s an app, you can download from the web or you can try online tracking device.

Keep track of everything you eat and drink

Make it as much as possible to be accurate in your recordings, such that you be very specific in taking notes of everything that goes into your mouth and breaking down complicated foods, by noting down the specific ingredients used so that you’ll remember what foods went into each dish and its equivalent calories. In addition to this, don’t forget to also record snacks, beverages, and, most of all, your total water intake so you’ll have a better insight on whether you need to consume more water to help you hydrated.

Write down the reaction to the food you have eaten

Jot down what were your impressions to the meal served before eating them and 20 minutes after eating, write again your reactions to the variety of foods that you have eaten, noting down what particular foods satisfied you and give a reason for that, as well as your moods during the meal and your hunger level and if there were instances of side effects after eating, like feeling nauseous or having an upset stomach.

Analyze the food patterns

There will likely be a pattern of the food choices that you made in your daily food intake, which you should study and analyze to determine if the foods affect your mood or which meals leave you hungry or satisfying or what situations do you tend to overeat.

Take note if there is a positive development towards your objective

A food diary can be a motivating tool, if your goal is to lose weight, to help you reach that diet plan, such that being able to track your progress can be inspiring for you to keep on going until you feel satisfied and happy on this chosen path to your goal. Always record your weight at the end of each week and notice any significant fluctuation developing and analyze what foods may have caused the weight fluctuation and record what exercises you have performed during your food diet journey.

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