Features of keeping a food diary for weight loss

A food diary for weight loss allows you to understand how much food a person actually eats per day. Often, people immersed in work do not even realize how much they eat. Many people remember what they had for breakfast, lunch and dinner. But often overlooked are all kinds of snacks, which make up the majority of calories consumed per day. If you keep a food diary, then not a single product eaten will go unnoticed.

Also, a food diary will help you approach your food intake more consciously. There will be a desire to reduce volumes, but take shorter intervals between meals.

Rules of conduct:

• It is necessary to enter information about absolutely all foods eaten.
• A notepad should always be at hand. Practice shows that it is difficult to remember absolutely everything; it is better to write it down immediately for the purity of the experiment.
• It is recommended to take notes immediately after eating for detail.
• Be sure to fill out the diary every day.
• It is useful to make notes about exactly what time food consumption occurs.
• In your food diary, you should record not only information about exactly what foods entered your stomach during the day, but also the size of portions, indicate the parameters of the dishes eaten: the amount of proteins, fats, carbohydrates and calorie content.
• Write down information about your mood before and after meals in a diary to identify whether you were stress-eating or whether it was a need to eat.

It is most convenient to keep it in the form of a table. In the first column you should write down the time of the meal and the dishes themselves, in the following columns - all the necessary parameters. Usually this is the number of calories, nutritional value, portion size.

Mostly food diaries are kept in notebooks, but it is much more convenient to do this through specially developed applications . The pros and cons will tell you about the best option:

• Notebook. Pros: creating a record takes little time, you can make individual notes, enter additional information that only the owner can understand, a budget option, a notebook or notepad is always available, their battery will never run out, and you can access the records even months later. Disadvantages: you should always have it with you, the amount of proteins, fats, carbohydrates, as well as calorie content cannot be determined immediately after a meal, the pen may suddenly be lost at the right time.
• Mobile programs . Pros: automatically calculates indicators (the amount of proteins, fats and carbohydrates depending on the weight of the product, the total amount of dietary fat consumed throughout the day), allows you to save data, access is always at hand, there are additional calculation parameters for height, weight and others, some allow contribute not only the calories consumed, but also the calories expended. Disadvantages: there is not always a convenient application, the Internet is often needed, charging runs out at the most inopportune moment.
• Computer applications ( Excel ). Pros: it is built-in, so there is no need to waste time searching and downloading, any user can master it, the file can be stored on a flash drive and accessed from any device, it is easy to process the received data. Disadvantages: you will have to enter data into an Excel table yourself, you need to be careful when creating formulas, it is impossible to enter information directly after eating.

Read more in our article about the features of keeping a food diary, the difficulties you may encounter, as well as options for filling out data.

What is a weight loss diary

The classic version of a weight loss diary is a notebook or notepad in which all the necessary information is entered.
A simple student notebook is often used, but nutritionists recommend having a bright, beautiful diary for these purposes. It will be enough not only for basic notes, but also for entering other useful information and your own feelings. You can decorate your notebook colorfully and attach a photo that will serve as a good incentive on the way to achieving your goal. Good options: online diary for weight loss, using office programs. There are several options for keeping diaries to record the entire weight loss process. For example:

Why keep a diary

The benefits of keeping records while dieting are obvious. A diet diary is necessary in order to:

• strictly follow the goal;
• create a nutrition culture;
• control weight, perform figure correction;
• keep track of what you eat and the number of calories you consume;
• observe the dynamics of weight changes;
• strictly follow the weight loss program.

How to lead

There are rules for keeping a food diary for weight loss. For convenience, it is recommended to reflect in it a table of calorie content of dishes and the glycemic index of foods. You should write down:

1. Weight. Weighing is carried out in the morning before meals. Record daily weight loss.
2. Body parameters: bust, waist, hips, each leg at hip level.
3. The amount of water you drink.
4. Nutritional information: entire diet, portion sizes in grams, ratio of proteins, fats, carbohydrates.
5. Physical activity. It is necessary to record what exercises have been completed and what has not been done.
6. Information about your health status. It is important to reflect all changes in well-being.
7. Additionally, it is recommended to include: recipes, website addresses, skin care tips, new sets of physical exercises.

The form of record keeping can be in the form of a table. Ideally, a handwritten diary should contain the following items:

• volume (weight, size);
• calories;
• products;
• taste assessment;
• why do you eat;
• duration of the meal;
• place of meal;
• the time when you get up and when you go to bed;
• sleep duration;
• time when you eat;
• other information.

It is very important to enter all data daily. The only parameter that may not be shown every day is changes in body proportions. After all the entries, it is necessary to summarize the amount of all calories eaten, note all violations in nutrition, daily routine, and the results of body weight loss. It is imperative to record positive changes, but you should not overload with unnecessary information; it is important to adhere to the recording system.

Tips for entering data into a diary will help you predict the result as accurately as possible and achieve your goal faster. Additionally, it is recommended to record:

1. Meal time. It is advisable to indicate the beginning and end of the meal. This is explained by the fact that the length of time spent at the table affects the amount of food eaten.
2. It is necessary to know the exact weight of the products. You can prescribe it in glasses or spoons if you can’t weigh it.
3. Counting the amount of fats, proteins and carbohydrates is required.
4. Reasons for eating food: for a child, a snack in company, out of boredom, due to stress, as a treat, etc. Analyzing the reasons will help you not to eat more than normal.
5. Taste of food. It’s a good idea to write down whether you liked the dish or not. You can use a five-point system, where “5” means “very tasty” and “1” means “didn’t like it.”
6. Sports training. All motor activity must be recorded.

Interval diet in quarantine: getting rid of garbage

What is the secret to the effectiveness of intermittent dieting? According to scientists, with the help of short-term fasting, the body starts the process of self-cleaning of cells. Every year, ballast accumulates in the cells of our body, causing their damage. This has an adverse effect on the skin and subcutaneous fat. Such ballast substances, for example, include homocysteine, amyloid peptides, cholesterol and other biological “garbage”. But all you have to do is starve a little, and the body immediately launches a “recycling program” of waste. You will feel the result almost immediately by measuring your waist circumference. A pleasant bonus of fasting is the prevention of diseases and slowing down the aging process.

Despite the fact that there are no strict prohibitions on high-calorie foods in the diet, you need to adhere to the rules of a healthy diet. Eat only when you feel hungry and don't overeat. And don't forget physical activity.

Your menu might look like this: for breakfast – cottage cheese with berries, an omelet with herbs and bread, or porridge. For lunch - one of the dishes according to our recipe, for dinner - meat or fish with vegetables. Breakfast should be the highest calorie meal, dinner the lightest. Drink more water throughout the day.

Weight loss: effect enhancers

1. Water with lemon. Drink water with lemon in the morning on an empty stomach before breakfast (you can add 1 teaspoon of honey for taste). This will improve gastrointestinal motility and intestinal motility and speed up metabolism. 2. Red and blue berries . Berries are low in calories and rich in fiber. Plus they contain antioxidants that fight free radicals.

3. Avocado, nuts, yogurt. Natural yogurt contains bacteria that improve metabolism. Nuts and avocados are sources of vegetable fats and antioxidants. 4. Tomatoes, sweet peppers. Tomatoes contain chromium. It kills the feeling of hunger and helps saturate the body. And sweet peppers have fat-burning properties.

Adhering to one or another weight loss strategy, we suggest preparing nourishing and healthy meals for our body.

Pancakes with beans and herbs

You will need: • 300 g of boiled or canned beans;
• 50 g grated cheese; • 1 onion; • 1 egg; • 3–4 tbsp. l. flour; • 100 ml water; • 1 tsp. baking powder; • chopped greens to taste Preparation : 1. Fry the onions in a frying pan. Finely chop the greens. 2. In a bowl, grind the beans with a blender, add the egg, water, flour, salt and pepper. Then - onions, grated cheese, herbs. Stir. The dough should have the consistency of thin sour cream. Scoop it up with a spoon and fry the pancakes in vegetable oil. 3. Place the finished pancakes on a paper towel to drain the oil. Serve hot with natural yogurt, mint and garlic sauce. Season the sauce with salt and pepper to taste.

Cod fillet with vegetables

You will need : • 700 g cod fillet;
• 300 g champignons; • 1 onion; • 2 zucchini; • 3 tbsp. l. sour cream; • 1 sweet pepper; • 3 tbsp. l. dry white wine; • 50 g butter • 1 tsp. lemon juice Preparation: 1. Cut the cod, add salt and roll in flour. Chop the onion, zucchini and sweet pepper pulp, and chop the champignons. 2. Place mushrooms, sweet peppers and onions in a large frying pan, add salt, add 1 tbsp. l. vegetable oil, wine, lemon juice and cook for 10 minutes. Add zucchini and mascara for another 5 minutes. Place cod fillet on top. 3. 3. Melt the butter, mix with sour cream and pour on top of the fish. Close the pan with a lid and simmer for 20 minutes. Serve garnished with greens.

Sample

An example of how to fill out a food diary for weight loss will help you organize your own notes:

• date – 05/13/2018;
• personal details - 24 years old, height 176 centimeters, weight 81 kilograms, hips, waist;
• target – 65 kg;
• period – 2.5 months;
• The diet is low-calorie, 2000 calories were eaten today.

Notes: you need to reduce your daily intake to 1500 kcal, then the weight loss process will go faster. I have a huge desire to eat sweets, but I overcome it with drinking water, rosehip decoction, and tea. The physical activity is small, so I added moderate intensity exercises. Total: no more than 1500 kcal per day, sports - at least 10 minutes of jogging every day. Make it a rule to go for an evening or morning jog.

Data must be entered daily. The next day's entry might look something like this:

• date – 05/14/2018;
• personal data - weight 80.7 kilograms, hip circumference 103 centimeters, waist 75 cm;
• result – +0.3 kg;
• daily diet - oatmeal, boiled chicken breast, vegetable soup, cottage cheese, lean cookies, ate 1478 calories in total;
• drinking regimen – 1.5 liters of clean water, green tea.

Notes: It’s very difficult to hold on, so in the evening I allowed myself to eat 2 sweet apples. I tried to work out everything with physical activity: twirling a hula hoop, jogging.

Don’t be upset if you don’t immediately see big dynamics. For the desired weight loss process to begin, time must pass and the body must react. The third day:

• date – 05.15.2018;
• personal data – weight 80 kilograms, hip circumference 102 centimeters, waist 74 cm;
• result – minus 1 kg;
• menu for the day - on an empty stomach I drank water, buckwheat porridge, chicken breast, cottage cheese casserole, light cookies, I ate a total of 1498 calories;
• Drinking regimen: 2 liters of water, green tea.

Notes: I’m glad that there has been a positive trend, my stomach has shrunk a little, I’ve refrained from unnecessary snacks, I continue to hula hoop, but I haven’t run due to weakness.

Online food diary

If it is not possible to keep records manually, you can always create an online diary of proper nutrition for weight loss. This will allow you not to constantly carry a notepad or notebook with you, or look for a convenient place to fill out indicators. All you need to do is turn on your phone and enter information at any convenient time. The peculiarity of such diaries is that they have a Personal Account, in which you can calculate the calorie content of dishes, plan your diet, monitor changes, and adjust eating behavior automatically.

Electronic weight loss diaries have several important and useful features. They are as follows:

1. All meals, exercise, and drinking regime are displayed.
2. Individual data is maintained and updated.
3. There is a separate block with recipes.
4. Calorie counting is automatic.
5. Possibility to communicate on forums.
6. The program can be installed directly on your phone and without using links in the browser.

In addition to the ability to independently plan your menu, you can always enter your personal notes, feelings, and information about your well-being in your diary. Sites that provide diaries have calculators for counting food eaten. Almost all sites are constantly updating their database of dietary recipes. To create an online diary, you do not need to study the sample form. All entered information is already structured.

Online records clearly demonstrate all the changes during weight loss. For convenience, you can choose the appropriate option. The most popular diaries are:

Android applications[edit | edit code]

List of the most popular applications:

• My weight loss coach
• Collection of diets
• Lose weight without dieting

Read the main article:

Calorie counter

My weight loss coach[edit | edit code]

Emblem of the application “My weight loss coach”
Main characteristics:

• Personal Reminders
• Tips to stay resilient: Just click on the picture of the obstacle. Motivating tips with inspiring photos will appear on the screen.
• Tasks: set tasks for yourself and monitor their implementation
• Incentives: Earn points and receive virtual rewards for your achievements.

Additional data:

• User rating using a 5-point system: 4,3
• Number of installations: 1,000,000–5,000,000
• Developer

Application interface example:

Collection of diets[edit | edit code]

Emblem of the Diet Collection application
Main characteristics:

• More than 1000 diets - from the classics (Kremlin, Japanese or kefir diets) to the new (activated carbon or ginger tea diet);
• all diets are divided into categories;
• diets for various diseases.

Additional data:

• User rating using a 5-point system: 4,4
• Number of installations: 100,000 – 500,000
• Developer

Application interface example:

Lose weight without diet[edit | edit code]

Emblem of the application “Lose weight without dieting”
Main characteristics:

• choosing a weight loss program;
• 150 useful tips for losing weight;
• database of 51,000 dishes, available offline;
• 83 types of training;
• Reminders for meals, workouts and the need to drink water.

Additional data:

• User rating using a 5-point system: 4,6
• Number of installations: 1,000,000–5,000,000
• Developer

Application interface example:

Mistakes when keeping a weight loss diary

With seemingly simple rules for keeping records, mistakes are always made. The most common ones when compiling a food and weight loss diary are:

1. Irregularity. To appreciate the benefits of recordings, you need to make them regularly. You cannot understand your mistakes or draw conclusions if data is not entered every day. You can adjust your diet only after a couple of weeks of recording your initial actions.
2. Incorrect product designation. This is especially true for those who keep online records. Often you include dishes in your diary that don't quite fit. Calorie counters indicate standard examples of recipes, so it is impossible to find out in what specific proportions the author used the ingredients.
3. Determining the portion volume by eye. Dieters often underestimate the amount of food they eat. The result is that the serving size is significantly higher.
4. There are no conclusions for the day.
5. No analysis is done over any period of time. It is optimal to summarize weekly.

Observations and Analysis

A weight loss diary can replace a trip to a nutritionist. Here you can see and analyze for yourself how your diet differs from the diet of a person who wants to lose weight. He will teach you discipline, help you understand where your extra pounds come from and what to do with them.

By the way, to lose weight you don’t necessarily need to stop eating after six, or give up sugar. Everyone has their own criteria for proper nutrition. You just need to count all the calories from the foods you eat in a day.

Without this analysis it will be difficult to get a picture of the situation. You may think that you are not eating anything, but you will gain weight and be very surprised. Even a small amount of some foods without a ratio to your daily caloric intake can cause you to gain excess weight. Nevertheless, without noticing it, you eat several sandwiches with butter while watching a movie, throw sausage into your mouth when preparing a salad.

When trying to grab a snack on the go, you can take candy or cookies with you. Or, you like to treat yourself to coffee and chocolate. And a bottle of sweet soda will be the “final point” in your desire to lose weight. Really, where does the excess weight come from?