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Keeping an Accurate Food Diary
Keeping a food diary allows you to keep track of the following: 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 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.
When you accurately record every food that you take on a daily basis and you note down the specific ingredients that were used in complicated dishes, you’ll remember what foods went into each dish and its equivalent calories. Record everything including snacks, beverages, and, especially, water to determine on whether you need to consume more water to help you hydrated.
Write down the reaction to the food you have eaten
Write everything in details: your impressions to the meal served before eating them, as well as 20 minutes after eating; your reactions to the variety of foods that you have eaten, noting down what particular foods satisfied you and give a reason for that; your moods during the meal and your hunger level; and instances of side effects after eating, like feeling nauseous or having an upset stomach.
Analyze the food patterns
After a week of keeping track, most likely you’ll discern a food pattern developing which reflect from your food references, which you need to analyze so you can determine which foods affect your mood or which meals leave you hungry or satisfying or what situations do you tend to overeat.
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.