Writing down everything you eat each day might sound like a bit of a chore, but keeping a food diary can really help you keep track of how many calories you’re actually consuming. While most people think they already have a good idea of how much they are eating on a daily basis, it’s easy to underestimate, especially if you prone to snacking.
The very act of writing down exactly what you eat and drink increases your awareness of your eating habits and gears you towards healthier eating. You may begin to recognize recurring patterns in your daily snacking habits and will be able to identify weak spots during your day when the extra calories are sneaking in. Having your whole daily food intake down in black and white can really motivate you to change your habits and make healthier choices. If nothing else, just the knowledge that everything you eat must be recorded can make you think twice about unhealthy food options.
Food diaries accelerate weight loss
Keeping a food diary makes you take responsibility for everything you choose to eat and drink each day and therefore acts as an extremely effective weight loss tool for people on a low fat diet. Research has revealed that dieters who keep a consistent record of their daily food intake lose almost double the weight of people who do not keep a diary. In a recent study, participants on a low fat diet recorded exactly what they ate each day alongside their exercise duration times for six months. Those who kept the most consistent and detailed diaries lost on average eight kilograms, while those who were less vigilant about their dietary record keeping lost only 4.
As well as increasing your awareness of everything you eat during the day, keeping a food diary helps you to identify possible reasons behind your snacking and binge eating habits. For example, your records may indicate that you are not eating an adequate breakfast, causing your blood sugar levels to plummet in the afternoon and allowing sugar cravings to kick in. It may help you address changes in energy levels and even expose problems that may otherwise have gone unnoticed, such as food allergies and intolerances. If you would like help interpreting your food diary, consider consulting a dietician.
How to keep a food diary
Keep your diary simple, but remember consistency is key- you must record even the smallest snack if you want to create an accurate record of your daily eating habits. Ideally, a food diary should be kept every day, but make you commit to at least three days a week and include one weekend day. As well as recording exactly what you eat or drink, write down the time, the amount and if applicable, how the food was prepared (raw, fried, steamed.) For more detailed analysis of your diet, you may also wish to include the calorific content of the foods you consume and even how you were feeling at the time of the meal snack (fatigued, bored, sad?) All of this information will help you identify problem areas and motivate you to commit to your healthy eating regime with renewed energy and determination.