Keeping an Accurate 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.
Prepare your diary
Choose your kind of journal, whether it be in a notebook or by downloading a food journal app on your smart phone, and put record headings of the following: a record of the date, time, place, item eaten, quantity consumed, and some comments. If you have chosen a blank notebook, look for one with enough pages for your daily recording and you can also search online for food diary templates which you can print and copy in your notebook, but if you choose an app, there are an array in the Internet to choose from or you can try online tracking device.
Write down everything you eat
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. It also helps to 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.
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
By analyzing the pattern of your food preferences, you are able to determine if some foods affect your moods 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
Being able to track your progress through a food diary is a motivating experience, most especially if your goal is to lose weight the proper way, and, in this manner, you feel like moving on towards achieving your goal will be almost there. 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.