Nutrition diary. Nutrition diary for weight loss: how to keep. How to keep a food diary

Hello dear readers! Glad to see you on the pages of my blog.

Did you know that 70% of success in achieving a perfect body depends on proper nutrition, and only 25% on physical activity, and the remaining 5% on cosmetic procedures (creams, scrubs, massages,)?

The conclusion is obvious - you need constant control over the quantity and quality of food consumed. And as a result of this control - a beautiful and healthy body.

Isn't that what you dream about?

Constantly monitoring what we eat, in what volume, how many calories we get from food, is a rather difficult task, you can't just keep everything in your head. In the hustle and bustle of the day, by evening, you won't even remember what was for breakfast.

So, in order to facilitate the procedure for controlling food intake and not to carry out unnecessary experiments with your memory, a food diary was invented.

What is it, why and how to keep a food diary? Let's figure it out!

Why keep a food diary?

Writing in a food diary is not as difficult and boring as it might seem at first glance.

As you know, performing the same actions for 21 days, a person develops the habit of repeating these actions daily.

So it is with the food diary.

One has only to start leading it and hold out for 3 weeks to develop the necessary mechanism.

As you begin the process of recording food intake throughout the day, you will learn:

• how much or little you eat
• calorie content of foods and cooked meals,
• the amount of BJU (proteins, fats, carbohydrates) contained in food.

Using the information received, you will be able to more competently compose your diet for the day.

How to keep a food diary should be found out for those who wish:

Get rid of excess weight.

By reducing the calorie content of foods by 200-300 kcal from your current norm, which can be found out using special calculations, it is possible to achieve excellent results without resorting to exhausting;

To gain weight.

For people who are thin or who want to build muscle, a food diary can help keep track of their calorie intake.

For this purpose, they need to be increased by at least 200 kcal from the norm.

Those who are happy with their current shape should take care of maintaining it (and maybe even improving it).

By sticking to your daily calorie intake, you will remain at the same weight.

Gain weight gradually over a period of 9 months.

I think that you have already guessed that we are talking about expectant mothers.

It is extremely important for a pregnant woman to monitor the quality and quantity of her food, since during this period she feeds not only herself, but also the baby.

Nutrition should be varied, but healthy and in no case high in calories.

And you don't have to eat for two.

After all, so many women gain extra pounds during pregnancy and cannot get in shape for a long time after giving birth.

The hated "loaded" kilograms do not want to leave.

So, in order to prevent this, the amount of calories consumed for pregnant women can be increased to a maximum of 25% of the norm, and a food diary will help to trace this.

Agree, every person belongs to one of the above categories.

So, further information will be useful to absolutely everyone.

How to keep a food diary correctly?

Entries in the food diary should be done according to several rules. There is nothing complicated about it.

In the diary, the names of the eaten products and dishes are written in a column, opposite each of them is indicated their quantity (preferably in grams, since the calculation will be carried out in them).

If you are new to journaling or this activity seems very tedious to you, then you can end on this point.

It can be helpful to include the time of your food intake so that you can track how often you walk.

Ideally, there should be no more than three hours between meals.

In another case, metabolic processes in the body slow down, which contributes to the accumulation of body fat.

It is advisable to make notes after each meal and snack, and not at the end of the day.

It is unlikely that you will remember all the foods you eat, and then the numbers of the sum of calories and BJU received per day will not correspond to reality.

Thus, the whole point of keeping a food diary is lost.

These should be daily entries, not weekly or monthly.

Otherwise, you will be far from the goals described in the previous paragraph.

The figure shows an example - a sample food diary with calorie counts for each day.

There are several methods for compiling a food diary. Their meaning is the same, the only difference is in convenience and accessibility.

I propose to consider in detail the 4 most common options.

How to keep a food diary for weight loss: grandma's method

By "grandmother's method" I mean the way of keeping a diary with a notebook and a pen.

In my opinion, this method is already outdated and not relevant in the modern world of technology.

However, it deserves attention, as it has the following advantages:

• speed of recording and abbreviations that are understandable for you;
• additional notes about how you feel after meals and during the day;
• the notebook does not need to be recharged or connected to the network, like electronic gadgets, it is "ready" for your entry any minute;
• saving the diary to a paper archive.

But the disadvantages of this method, it seems to me, are much more:

• you need to always and everywhere carry a notebook and a pen with you to take notes after each meal, and this is not always convenient;
• it is impossible to immediately determine the number of calories and BJU that were eaten during the meal. Unless you will have another notebook with tables and calculations of calories for consumed foods and dishes. And a calculator will often be needed;
• at the most inopportune moment, the paste in the pen may run out or the pencil may break, and there will be no suitable replacement nearby;
• the pages of the notebook may rip or your pets may want to taste your diary 🙂.

So the choice is yours.

A template (sample) of how to keep a food diary using a notebook may look like this:

How to keep a food diary using computer programs?

Food diary programs that could be installed on a computer lost their popularity due to the reduction in the cost of Internet providers. Now almost everyone in the house has a connection to the World Wide Web and many actions are performed online.

Therefore, experienced computer programs are no longer supported by modern operating systems.

But you can compose a food diary using MS Excel spreadsheets.

The procedure is the same as described above, but the advantage of this method from a notepad is that in Excel you can set formulas for calculating calories and BJU of the eaten product depending on its weight, and at the end of the day calculate their sum using an elementary function.

A calculator is not required in this case.

And the disadvantages are as follows:

• you will have to contact or download them to your computer;
• you will not be able to carry a computer with you; you will have to keep a diary only at home. Unless you can download the Excel application to your smartphone or tablet and always have the opportunity to fill out your diary. But there is a more rational solution for this.

How to keep a nutrition diary using mobile apps?

In the modern world, every second person is the happy owner of a “smart gadget”. Therefore, it is not at all surprising that for this wonderful device there is a huge variety of applications for all occasions.

This also applies to the idea of \u200b\u200bkeeping a food diary.

There are tons of diary apps out there. Their essence is the same as in the previous methods.

The advantages of such applications are as follows:

• automatic calculation of calories and BJU depending on the specified weight or measure of the product;
• calculating the total amount of calories and BJU consumed per day;
• saving data to history;
• many applications have a number of additional features such as:
  1. calculation of the calorie rate and BZHU depending on the specified criteria (weight, height, age, lifestyle);
  2. calculation of the number of liters of water that you need to drink per day,
  3. a separate section for keeping records of consumed water;
  4. a section for filling in your weight and body volume, and on this basis - the calculation of the body index;
  5. charts and diagrams of consumed calories and BJU.
• the application and smartphone are always at hand and you can quickly drive in the necessary data.

However, these miracle apps have their drawbacks:

• not all dishes are in the application library, at best it will have the opportunity to offer you to enter it into your product in the database yourself, but not all applications can boast of such a function;
• basically all applications require an Internet connection, and this is not always possible;
• smartphones have such a property as discharge, and if the gadget turns off, you will temporarily be left without a diary.

Do you think that you eat little, and the figure on the scales remains unchanged for a long time? Find out quickly and forever!

How to keep a food diary online?

Now there are a huge number of sites that provide the opportunity to keep a nutrition diary online.

But not all of them save your records in history, that is, you can specify your data for only one day, which is not very convenient. And you won't be able to enter your dishes in such services.

Therefore, it is best to use the sites and register in their systems with the ability to keep a personal diary of healthy nutrition for weight loss, keeping your records in the archive.

I would like to consider such online diaries using the example of the site calorizator.ru.

For me at the moment this is the best service for keeping a food diary, and now I will explain why.

In addition to the standard functions of automatic calculation of calories and BJU, the service provides the ability to calculate the calorie corridor depending on your goals (weight loss, weight gain, etc.).

In case of a shortage of calories or BJU per day, their number is shown in yellow, overkill - in red, and if their number is within the corridor, the number is displayed in green.

This is a very handy feature!

In the personal section in the data filling window, in addition to recording the food eaten, you can enter data on the current body weight and its volumes (graphs are built on the basis of these data), keep track of the water drunk in glasses, there is a counter for the consumption of pills and vitamins.

Also in a separate section you can write your comments, for example, about your health.

1. You can add your meals and products to the database by specifying in separate fields the amount of calories, proteins, fats and carbohydrates per 100 g of the product.
2. The site has a function for displaying graphs and diagrams for visual viewing how much BJU was consumed as a percentage of the total food consumed.

It is possible to set a goal for weight loss - indicate the weight in kilograms that you want by a certain date.

The site will automatically calculate the weight loss plan (in grams) by day.

A very cool thing!

Motivates!

But with all its capabilities and advantages, the calorizator.ru resource has one huge drawback - it is the lack of a mobile version of the site.

I hope the administrators of this resource will soon come to their senses and take into account this omission.

And now the site from a smartphone is very inconvenient to use, well, just horror, no adaptability. Windows pop out of the screen, the numbers are small, it is inconvenient to enter them.

I do not recommend using this resource from a smartphone. And for a computer connected to the network, drawing up a power diary from a calorizator, in my opinion, is the best solution.

Do you want to get rid of extra pounds as soon as possible, but a dastardly evening appetite does not allow you to get closer to your goal? Then read the article "?" To be well fed and satisfied with the result.

So we looked at all the methods of how to keep a food diary and where is the best place to do it.

Don't wait until Monday, start keeping a weight loss or weight gain food diary today.

Eat properly and in moderation, the body will only be grateful to you, and a healthy look and a beautiful body are confirmation of this!

Forward to harmony!

Do you want to lose weight without dieting? Do you need help and moral support on the way to a healthy and slim body?

Then let's get acquainted 🙂 My name is Daria Khimchenko and I am the author of the project and also a certified nutritionist-nutritionist.

Write me a letter indicating your goals and a note "Forward to harmony" by e-mail [email protected] ... And within 24 hours you will go on an exciting journey around the world of a bright and varied diet, which will give you health, lightness and inner harmony.

Hello dear readers! This time I decided to figure out a question that is relevant for many: how to keep a food diary in order to lose weight and keep yourself in shape.

The food diary is not a new topic for me. A couple of years ago, I tried to lead him, but I did not fully think out the ritual of habit (in more detail and in simple language about the rituals written in the book) and quickly "cooled down" to this. Today I am taking into account not only the information available on the Internet on how to keep a food diary, but also my mistakes.

If the issue of losing weight and keeping yourself in shape is relevant for you, this article will be very useful.

Why keep a food diary? What does it do?

With regular notes, you can identify very important things that will help you achieve your goal and sustain your results. For example, you will learn:

1. Why You Can't Lose Weight
2. Why are you getting better
3. What are the dominant foods on your menu?
4. What needs to be adjusted in diet to lose weight
5. How many times a day do you eat and how much
6. How many calories do you consume normally
7. What effect do these or those foods have on your body?

Thus, we can say that a food diary is a foundational tool on the way to a normal weight and slim figure.

How to keep a food diary correctly?

• It is most convenient to create a diary in exсel or word format, and fill it out once a day at about the same time. But! To take into account all food eaten without exception, you need to write it down right away - for this, you can use a small notebook and carry it with you, or use the tools of a smartphone - a notebook, a voice recorder, a convenient application, etc. Later (on the same day) transfer the entire list to a previously prepared file.
• As soon as you start keeping records - do not change anything in your diet for at least a week, just keep track of whatever you put in your mouth.

If you cannot tell how many calories you usually eat per day, then a sudden change in calorie intake can provoke a diet breakdown very quickly. For this reason, it is important not to change, but simply track your nutrition throughout the week.

• You can also calculate the calorie content of the daily diet in the evening by indicating the numbers in the corresponding chapter of the electronic diary. An online calorie counter can be found on one of the many sites on the Internet.
• Weighing the food for several weeks is also necessary. The kitchen scale will help with this. Weight should also be recorded in the food diary.
• Don't miss a single day - it is important... In fact, keeping track of your diet is quite simple - write down everything that you ate and drank during the day (you probably know about the importance of water. I wrote about how much to drink water, how to drink it correctly). Also note when you eat.
• It is useful to enter in the diary file and data on physical activity for the day - walked to work, climbed the stairs, did a workout, etc.

An interesting effect - as soon as you start keeping a food diary, be more conscious about the food you consume, analyzing each time - do I need it, do I really want to eat, maybe I want to drink, do I want this now?

What mistakes can not be made

I ate now - I will fill it in the evening

You should write down what you eat and drink immediately after the meal, otherwise you can simply forget about some products.

I'll miss the day, it's okay

Keep a diary regularly, not missing a single day for at least 2 weeks. It is possible that this data will be enough to analyze the menu and make corrections.

Even if you missed the recording of one meal - do not be discouraged, remember what you ate and write it down. It may not be as accurate data, but better than nothing.

If you want to achieve your goal, and do not read this article out of curiosity, take these points very seriously.

The most important goal of a food diary is to understand how much you actually eat and what needs to be adjusted in order to lose weight.

How to keep a weight loss food diary? Download the template for free

The most convenient way, as I said above, is to create a file in Excel or Word, start a regular notebook and line it up a few days in advance, or print a ready-made food diary template, which can be downloaded from the link below and filled out by adding sheets under a paper clip.

I made 2 versions of templates - you can download them in Word table format or as a picture. To use the latter, you must first print it on a printer. A table in Word format can be maintained both on a computer and in printed form.

Excess weight is a problem that many people constantly face when trying to find a way out of this situation. Losing excess body weight is not easy. Anyone who has experienced this knows how difficult it is to achieve a goal and become slim.

Why keep a food diary

Today there are many different methods of losing weight, but not all of them are effective and effective.

Nutritionists say that not everyone can monitor their actions and eating behavior, which ultimately leads to a set of extra pounds.

The nutrition diary is the very tool that will save you from overeating. Regular writing will help you monitor your eating and junk food intake.

You should keep a diary in order not to forget about the task at hand and to follow your plan. Considering the amount eaten, it is easier to refrain from overeating. The attitude towards food is very important.

Ignoring the rules of nutrition, many people get health problems and the problem of being overweight. If you keep a diary, you can take into account the amount eaten, as well as learn to adhere to a certain order of nutrition and combine foods. Therefore, a diary for those seeking to lose weight will help to strengthen willpower, build character and be patient and improve their appearance.

You can use a simple school notebook to keep a diary. Experts recommend starting special diaries in order to track data on the process of losing weight. There is enough space in it to record the progress of the process, as well as any additional information. A beautiful diary will be associated with positive moments and will help you lose weight with pleasure.

Today, society is simply unthinkable without a variety of technology. Those who are fond of it can create a special online diary. You just need to install the application on your mobile device, and you can use the program at any time and take notes for yourself.

How to keep a diary

Going to the intended result, you should control the process as a whole, as well as intermediate results, which bring joy and stimulate the achievement of new results. This will help the data recorded in the diary, which will help establish the regime.

Such a regime contributes to the development of a special system that allows you to stock up on willpower and direct maximum strength to achieve the desired result.

Data should be recorded daily. They should be concise and clear enough. There is simply no other way to find the required mark after a while. Therefore, regularity is very important.

Each day, you should write down information in your diary, such as:

• body mass;
• individual parameters of the figure;
• the amount of food eaten and its calorie content. Foods not included in the main diet should also be noted. In addition, it will not be superfluous to reflect information on the ratio of proteins, fats and carbohydrates;
• a mark about physical activity, in which you need to indicate what kind of workout was and how many calories were spent;
• the total reflects the daily change in body weight;
• A note about the general condition of the body, goals and changes in the daily menu should be the last.

You can also record data in the diary such as:

• cooking recipes;
• marks for maintaining beauty and youth;
• data on the required Internet resources;
• training programs.

Online diary

Nowadays, it is easy and convenient to use the online diary. Thanks to it, it is not necessary to carry a diary with you everywhere and independently write down information in different situations when it is not very convenient. You can just launch the application in your mobile.

Having such a diary, in a restaurant or any catering establishment, it becomes possible to determine the number of calories in any ordered product and control your diet.

The diary can be a great helper, because you can write down information about your well-being, new recipes and important tips in it. The most common types of diaries:

• for slimming mothers: contains menu options for reducing body weight after childbirth, includes a list of useful and harmful products, gives recommendations on developing your own menu that will not negatively affect milk, and it also has special blogs and forums;
• the alphabet of the diet: includes various diet options, can count calories, is equipped with special information, summarizes automatically, other recommendations, as well as blogs and forums;

Calorie Tracking "Desired Weight":

• Selection of a suitable diet.
• Calorie counting of food.
• Activity control and the required calorie intake.
• Regular grades with automatic summing up.
• Advice on the use of cosmetics.
• Maintaining nutrients and trace elements. List of vitamin supplements.
• Physical activity.
• Recommendations for athletes.
• Forums, blogs, subject articles.
• Includes in itself individual information and is regularly updated.
• Fixes the daily diet, exercise, controls water balance.
• In a special section contains your favorite recipes.
• Calculated calorie content of products and the ratio of B / W / U.
• saves data changes in body weight and duration of training.
• Allows find friends with the same goals, connect with new people.
• Application, can be installed on a mobile device and refer to the diary for a record of health and emotional states.

What a diary should look like, a sample

• Age - 25 years.
• Growth - 172 cm.
• Body mass - 80 kg, hips and waist.
• purpose - 61 kg.
• The term for achieving the result - 3 months.
• Weight loss method - the use of low-calorie food, the ratio of BJU is 30/30/40.
• calorie content - 2080 kcal.

— Daily ration for active weight loss - less by 800 kcal. This cuts calories by 550 units and combines a moderate training regimen to get rid of 260 calories.

— Thus, the daily diet should include up to 1400 calories and ten minutes of physical activity in the morning and evening.

It is important to record in a diary and determine in advance the daily menu, noting the processes of weight loss, exercise, and monitor the general condition of the body.

Daily menu: oatmeal, chicken fillet, vegetable soup, natural yogurt, cottage cheese, sugar-free cookies. Total: 1471 kcal. Feeling hungry, I supplemented the diet with two apples (about 140 kcal). Compensated for what I had eaten by training.

• Drinking liquids –2 liters (mineral water, green tea, herbal tea).
• Body mass
• Result - 0 kg.
• Special notes: difficult to get used to the new regime

Daily menu: protein omelet and salad, steamed beef, vegetable soup, kefir, apples, whole grain crisps. Total: 1478 kcal. I felt hungry again, ate an apple (about 60 kcal). Practice - evening workout.

• Drinking liquids - about 2 liters (mineral water, green tea, herbal decoction).
• Body mass - 80 kg, waist - 76 cm, hips - 104 cm.
• Result - 0 kg.
• Special notes: already easier, but did not get rid of the feeling of hunger. I put my diary on the fridge. Helps.

Daily menu: buckwheat porridge, chicken fillet, vegetables, kefir, cottage cheese casserole, diet cookies. Total: 1450 kcal. There were no snacks.

• Drinking liquids - about 2 liters (mineral water, herbal tea).
• Body mass - 79.5 kg, waist - 75 cm, hips - 104 cm.
• Result - 0.5 kg.
• Notes: the process is running!

Daily menu: oatmeal without additives, steamed cod, vegetables, broth, salad, apples, diet biscuits. Total: 1389 kcal.

• Drinking liquids - about 2 liters (mineral water, herbal tea, rosehip decoction).
• Body mass - 79.1 kg, waist 74.5 cm, hips 103 cm
• Outcome - 0.4 kg.
• Special notes: already much easier. Although I didn’t lose much, it’s very helpful and stimulating.

Daily menu: protein omelet, vegetables, beef cutlets in a double boiler, broth, fresh juice, cottage cheese, whole grain bread. Total: 15495 kcal.

• Drinking liquids - about 2 liters (mineral water, herbal tea, lemon water).
• Body mass - 78.8 kg, waist - 74 cm, hips - 102 cm.
• Outcome - 0.3 kg.
• Special notes: Not enough of course. But it just got easier. I can easily climb the stairs without an elevator. And the body, it seems, began to work better, getting rid of toxins. I don't really want to eat, I'm slowly getting used to it. In the morning I saw that the skin has changed in a positive direction. The light became better, dark circles and bags under the eyes disappeared. I will continue in the same spirit!

pravilnoyepitaniye.ru

Food Diary - The Key To Losing Weight
with their help, all the "bottlenecks" of your eating behavior will become visible, and most importantly - you will be able to control it. The first sample is a food diary for the day. It was developed with the help of psychologists. You will see 6 columns there: in the first, write down the foods that you will eat during the day, in the second - how many grams of food you consumed, in the third - the calorie content of the portion. The next three (with whom, where and in what mood) are introspection. You will see yourself from the outside - under what circumstances do you eat more? In which company do you eat more high-calorie foods? Do you eat more food when you sit down at a table in a bad mood than when you are in a good mood? A diary will help answer all these questions, and will also help you identify if you are overeating?

Here's an example of how to keep this diary (click on the image).

And so all the meals until the evening. For convenience, we suggest using the full table of calorie content of products and ready-made meals.

The second sample food diary is a table that lists all the foods you ate during the day, in portions and / or calories for each day of the week.
For the convenience of calculating portions, use our table, which lists the measures of the volume of weight. All this you can download on our website directly and absolutely free of charge.
And here are the food diary templates themselves.
obrazec-dnevnika-pitaniya-na-den.zip (Downloads: 20757) and a sample for the week dnevnik-pitaniya-na-nedelyu.zip (Downloads: 19036)
Always and in everything, our main enemy is laziness. Watch your diet and move more - everything will work out!

vredotdiet.ru

Food diary

Food diary - This is a weekly weight loss report. It is very important, while on a particular diet, to keep a food diary and every day write down everything that you ate during the day, while noting the morning and evening weight.

For successful weight loss, it is important not only what and how much you eat every day, but in what mood and why you do it. The feeling of hunger must certainly be satisfied. But often you have a snack when you are bored, seize up excitement and a bad mood, eat for company or taste the food you are preparing. As a result, any of your diets risk being ineffective. Therefore, you need a food diary.

To keep a diary not difficult, for this you need:

Write down everything you ate at each meal, also note the amount of water you drank. Remember to weigh yourself in the morning before breakfast and in the evening after dinner. Note the total number of calories or points for the day, if required by the diet, take important notes. Be sure to include whether you have exercised.

Create your own rating scale, which will reflect the following values:

• Reason for eating. Hunger, food for the company with a husband or friends, food for pleasure or from a nervous breakdown.
• Hunger. Write down how much hunger you felt before each meal.
• Satisfaction. Record your satisfaction with the meal: not full / full, full / full, overeat / overeat.
• Notice the emotional state: good mood, guilt, anxiety, desire to eat something, to chew.
• The physical state. Note your feelings after each meal: a surge of energy, lethargy, drowsiness.
• Satiety. Write down how long after your meal you feel hungry again. Record these numbers in your Food Diary throughout the day. If you do not have a kitchen scale, you can take an approximate amount of food, focusing on the packaging and the volume of dishes.

At the end of the week, after analyzing your diary, you can get absolutely free information that is very important for you: what situations force you to break your diet, after which dishes you want to eat again, and which ones give you a supply of strength and energy, at what time of the day you tend to forget to drink water. A diary will help you take into account your personal characteristics and preferences.

Computer and offline Microsoft Excel program

pros:

• this program or its free counterpart (OpenOffice) is installed on almost all computers and is very easy to use;
• a file with a diary can be stored and transferred on a USB flash drive or stored on the Internet;
• the ability to easily perform arithmetic operations and analyze the results.

Minuses

• all product names and other data must be entered manually;
• constantly make sure that the formulas are working correctly.

Computer / smartphone / tablet and Google Drive online cloud

pros:

• all the pluses of the previous paragraph;
• the diary file is always available on all devices with the Internet.

Minuses

• the same as with the previous tool;
• even longer data entry on smartphones;
• Google Sheets has less functionality than the original Excel.

FatSecret on iOS, Android and Windows Phone smartphones / tablets

pros:

• one of the best food diary software;
• free;
• the program has a convenient, intuitive interface;
• a huge number of products have been introduced (including products from store shelves in Russia);
• the ability to add your own products and recipes;
• russian language support;
• the ability to record not only those calories that you consume, but also those that you expend (not only physical exercises are instituted, but also sleep and other types of rest).

Minus

• not very convenient analysis of the data obtained.

Diet Diary

Main functions:

• Convenient daily demonstration of consumed and burned calories, accounting for the amount of water drunk, as well as daily nutritional information;
• Built-in GPS-based mechanism will measure distance, time and average speed while running / walking / cycling and calculate the calories burned;
• The ability to create your own meals and workouts;
• Drink water reminders;
• Reminder of the next meal;
• Ability to define a default quantity for each product for quick use;
• The ability to protect the diary with a password.

Disadvantages:

• Only the paid version is available.

• Download Diet Diary app on iTunes

Application interface examples:

Fitness Food Free

• The Fitness Nutrition program is an indispensable tool for those who want to keep themselves in shape.
• With this application, you can keep a food diary based on your goals, individual norms and training schedule.
• The database initially contains information on more than 800 products and 400 different dishes, but this is not the limit. If you have not found what you want to eat in the database, YOU CAN ADD A DISH OR PRODUCT YOURSELF. At the same time, adding a ready-made dish, you just need to enter its ingredients, the program will calculate its nutritional value for you.
• For beautiful ladies, there is an opportunity to take into account the menstrual cycle, for the most optimal planning of their meals.
• Foods are divided into several categories depending on the substances they are sources of and their preference in the diet. The first group of preferences is made up of products on which you should choose when drawing up a diet.
• Fitness Nutrition Free Download

Food Diary My Daily Bits

This app will help you control your diet and eat healthier foods by making tracking your food simple and easy. The design of the application is optimized to make data entry faster - one-click input is available, prompts for recent products are displayed. The built-in database contains thousands of food items, and you can easily add your own.

FUNCTIONS:

• Simple and smart design: the app opens directly on the input screen, at the last meal, because this is the function you will use most often. The design makes entering entries as simple and intuitive as possible.
• One-touch input with personalized prompts: you can immediately select the most common food items. Starting on the second day, your recent foods are suggested because you can eat the same food regularly.
• No login required: no personal details or contact information required.
• Thousands of products already in the database: most products are provided with information on standard serving sizes, calories, carbohydrates, proteins and fats.
• Full offline functionality: no internet connection required.
• Easy to enter exact information: you can enter the exact amount using the slider.
• Daily reports: using the menu, you can directly open the diary that shows a summary of your day. Here you can switch between calories, protein and carbohydrates by clicking on the small triangle.
• Personal reminders help you achieve your goals by providing a convenient way to keep track of your diary after every meal or at the end of the day.
• Download My Daily Bits.

Android Apps

List of the most popular apps:

• My weight loss trainer
• Collection of diets
• Lose weight without diet

Read the main article: Calorie counter

My weight loss trainer

Main characteristics:

• Personal reminders
• Tips on how to stay strong: just click on the picture with the obstacle. Motivating tips with inspiring photos will appear on the screen.
• Tasks: set tasks for yourself and keep track of their completion
• Rewards: Earn points and get virtual rewards for your achievements.

Additional information:

• 4,3
• The developer
• Download

Collection of diets

Main characteristics:

• More than 1000 diets - from classics (Kremlin, Japanese or kefir diets) to novelties (activated charcoal or ginger tea diet);
• all diets are categorized;
• diets for various diseases.

Additional information:

• User rating on a 5-point system: 4,4
• Number of installations: 100,000 - 500,000
• The developer
• Download

Sample application interface:

Lose weight without diet

Main characteristics:

• choosing a weight loss program;
• 150 helpful tips for losing weight;
• a database of 51,000 dishes available offline;
• 83 types of training;
• reminders to eat, exercise, and drink water.

Additional information:

• User rating on a 5-point system: 4,6
• Number of installations: 1,000,000-5,000,000
• The developer
• Download

Sample application interface:

sportguardian.ru

Purpose

"How to maintain and fill out such a crucial document?" - you ask. In fact, there is nothing daunting and unusual in these recordings. They are necessary to analyze the diet and understand which foods should be removed and which ones should be added. Therefore, if you decide to seriously approach weight loss, record everything that you ate during the day.

You can also keep a calorie log during pregnancy. This is very convenient, because you get complete information about nutrition and at the same time analyze it.

Controlling your weight

With the help of a food and exercise diary, you not only count the calories lost or received, but also track weight gain or loss. There are mobile applications to control body weight and muscle relief.

Users single out the top three programs:

• "Health";
• "A sandwich";
• Diet Point Weight Loss.

Each of these applications has a simple and intuitive interface. It is enough to drive the necessary information into the gadget, and it will calculate everything for you.

Calorie content of food

Before the advent of computers and smartphones, getting information about the calorie content of foods was not an easy task. Today, keeping a diary with calorie counting online, typing in information and getting calculations is much easier.

Many programs "ask" for height, weight, gender, and fitness level. Based on the information received, the calculator will calculate the daily intake of proteins, fats and carbohydrates.

The latest versions of mobile apps, in addition to providing information on calories, offer a list of trace elements and minerals contained in the product.

Calorie consumption

Most electronic food diaries perform accounting and calculation functions:

• daily calories;
• the volume of water drunk;
• proteins, fats and carbohydrates (BJU);
• product list;
• changes in volume and body weight.

Thanks to modern technologies, everyone who is losing weight can control the dynamics of weight loss. For example, you allowed yourself a cake for breakfast, and in the evening you did a two-hour workout in the gym. At the same time, high-calorie food intake, physical activity, will be reflected in the diary.

Self-discipline

Self-organization and discipline are important in any business. Set yourself challenging but realistic goals, set deadlines, achieve goals within a week, a month. Mark each completed item in your diary.

Agree, entering information about each meal - especially for beginners - is very unusual. But the weight loss document teaches responsibility and conscientiousness. By the way, this method of losing weight is advised by the nutritionists of the clinic "Doctor Bormental".

Methods of conducting

Curiously, literally 15 years ago, women kept a food diary in an ordinary notebook, beautifully designed it and manually calculated calories. Modern technologies have facilitated this process, gadgets and special applications have appeared in our life. If you decide to become a fan of healthy lifestyle, you cannot do without a calorie diary.

Paper option

According to statistics, 50% of those losing weight prefer a paper document. This is convenient for several reasons:

• fast and clear filling;
• you can make edits;
• records are not erased.

Despite the advantages, the paper form of the diary also has disadvantages:

• you always need to carry it with you, and this is inconvenient if you are the owner of a small reticule;
• limitation in the number of pages;
• it may be difficult to calculate calories, since you will have to do it yourself.

MS Excel

Are you a fan of technical comfort? Then a food planner in a standard MS Office package is what you need. A spreadsheet in Excel is convenient because:

• in the cell you can enter a formula for calculating calories and BZHU;
• information copied to an external medium, for example, a USB flash drive, will always be at hand.

Such a diary also has its drawbacks:

• MS Excel is a complex program, so a beginner in computer science will have to learn how to manipulate formulas and create graphs;
• it is necessary to drive in the data manually and regularly check the correctness of the formulas.

If you have not previously encountered MS Excel - do not lose heart, you can find detailed training methods on the Internet.

Cloud storage

Developers of services and programs have made life easier by making it possible to store data not only in bulky computers, but also on the Internet. So why not keep a food diary in the cloud?

Using Google Drive or other file storage is easy. It is enough to go through the following stages:

1. Create a diary table in the editor.
2. Fill it out, save.
3. Download the Google Disk program from the Internet, register.
4. Log into your account, transfer the food planner there.

This is convenient, because if necessary, you can "get" the file, make corrections, make a printout. Unfortunately, this method of journaling has its drawbacks:

• interruptions in the work of the Internet or its absence makes the service unavailable;
• there may be problems with registration.

Smartphone Apps

The world dictates the rules and proposes innovations. One of these is the food diary in your gadget. It is convenient for modern and business women, because the use of smartphones is already a daily necessity.

Check out the most popular mobile nutrition apps.

1. Akku. The program for the selection of the ideal diet. It works on the principle "you give me data, and I give you a diet." To select the optimal menu, you just need to enter your metrics. By the way, if you get tired of the monotonous food, you can always replace it by consulting with Akku.
2. FoodDiary. A simple and intuitive diary interface will allow you to record every meal, workout, and water drunk during the day from the first time. In addition, the diary is equipped with a reminder function of the upcoming meal.
3. Lose weight! Feature of the app in three words: workouts, recipes and healthy weight loss. After entering the necessary information, the display of the device will instantly display the number of lost or accumulated calories. The developers have tried to make the program understandable even for an ordinary user: they have equipped it with numerous tips.
4. MyFitnessPal. The food base contains more than 6 million items, which in itself is already sensational. Another advantage of the app is the convenience of keeping a diary. Just imagine: you can fill it out from your phone, tablet or computer. The possibilities of MyFitnessPal do not end there. The developers offer to lose weight at the same time with friends, exchanging information over the network, to draw up a workout schedule and a menu for the day.

Parse graphs

The famous nutritionist Margarita Koroleva wrote a guide to using the nutrition book. The Easy Way to Slimness has garnered many positive reviews and continues to gain popularity.

So, you decided to monitor your diet and keep a food diary, but where do you start such an activity? Many are at a loss. It's simple: you need to start with a graph.

Place to eat

This is where you describe everything you eat in a day. Every snack, even if it's an ordinary apple, should be recorded in a diary.

Fans of a snack on the run, filling out a diary, will be surprised at the overabundance of harmful substances in the diet. A food diary makes you wonder whether everything we eat is beneficial.

How much did you eat

Every gram and milligram eaten is recorded here. We evaluate not only quality, but also quantity. If you know for sure the value of a standard serving in grams, record it in your diary like this: a serving of vegetable soup.

How many drank

The statement about 2 liters of fluid per day is quite true, because dehydration is like hunger.

In a food diary, write down every mug you drink, type of drink. Clarification: water has 0 kcal, and milk tea or compote differ in the number of kcal. This also needs to be taken into account.

Routine

Studies by nutritionists have proven that the time between meals has a significant impact on weight loss. Experts say that you need to eat at least 4 times a day.

If you follow the rules, then the period between eating should not exceed 5 hours. Too short intervals are fraught with the frequent release of the hormone insulin.

Physical activity

Many people are mistaken in the belief that the food diary only affects the diet. In the diary, there is always a graph for sports loads. After all, weight loss and physical education are inseparable concepts.

Record everything from walking in the park to dumbbell squats at the gym.

Emotional condition

It is important in the process of losing weight to feel good and smile to the world. During stress, our body seeks to "get" calories, which causes obesity.

Try to control emotions, do not get upset over trifles, then the figure will be in order.

Template

Finding a rough sample of a PP diary is not difficult. Only "lazy" sites do not analyze the topic of losing weight with the help of personal notes and keeping a diary.

You can download and print a ready-made template from the weight loss portal for free, even at home. All that remains is to correctly fill in and choose a dietary regimen suitable for yourself.

Sample diary (table)

Learning to analyze

So, the diary has been compiled, the products and training have been written out, there is only a little work left to analyze the data. By the way, it is best to do this, especially if you weighed yourself before keeping the report.

Find food patterns. If the diary fills up within a month, then certain trends are probably already noticeable. They can be obvious, for example, the same breakfasts, or they can be different. During the analysis, try to answer the main questions:

• Does food affect your mood?
• Are you eating enough?

Indicate snacks. Usually, during lunches, a person consumes unhealthy foods. Nuts, chips, cakes, hot dogs are not the kind of food that makes you lose weight. A diary will just help you understand how healthy you are eating during a hard day at work.

Identify the addiction. Have you noticed that mood is influenced by certain foods? More often, a person overeats when upset or upset. A food planner will help you better understand yourself and form the right habits.

Exercise diary details

Have you ever wondered how much time you spend in the gym and what is the effect on weight loss. To control weight loss, nutritionists advise starting an exercise planner.

It's no secret that a training diary is an incentive to new heights and achievements. For example, you want to get the flat stomach and thin waist that you dreamed of. With the help of the journal, you can track your activity not only for the day, but also for a longer period.

It is very important to understand what should be written in such a diary. Professionals advise to enter the following parameters into it:

• training time;
• number of approaches;
• intensity.

Three criteria will be enough to track your sports cravings and understand how you should exercise.

A dietary diary for weight loss is a convenient and necessary thing. Use it if you want to work on yourself: improve your body, maintain health for a long time and just become better.

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

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

Rules of conduct:

• It is necessary to enter information about absolutely all foods eaten.
• A notebook should always be at hand. Practice shows that it is difficult to remember absolutely everything; it is better to write it down right away 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 helpful to make notes of what time the food is consumed.
• In a food diary, it is worth entering not only information about which foods entered the stomach during the day, but also the size of portions, indicate the parameters of the meals eaten: the amount of proteins, fats, carbohydrates and calories.
• Record your mood before and after meals in a diary to see if the stress is jammed or if 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 next - all the necessary parameters. Usually this is the number of calories, BJU, serving size.

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

• Notebook.pros: creating a record takes a little time, you can make individual notes, add additional information that is understandable only to the owner, a budget option, a notebook or notebook is always available, they never run out of battery, you can refer to the records even months later. disadvantages: should always be with you, the amount of proteins, fats, carbohydrates, as well as the 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 BJU consumed for the whole day), allows you to save data, access is always at hand, there are additional calculation parameters for height, weight and other things, some allow you to make not only calories consumed, but also consumed. disadvantages: there is not always a convenient application, the Internet is often needed, charging ends at the most inopportune moment.
• Computer applications (programExcel). pros: 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 maintained from any device, the convenience of processing the received data. disadvantages: they will have to enter data into the Excel table on their own, you need to be careful when creating formulas, the inability to enter information immediately after eating.

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

📌 Read in this article

Why you need a food diary for weight loss

Many are faced with the fact that, despite the restructuring of the diet, they cannot achieve the desired results. A food diary has been developed specifically to help you more closely monitor your menu. Recording information on food eaten and portion sizes helps monitor weight dynamics.

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

Also, such records allow you to identify gustatory weaknesses. Most often, they are very high-calorie foods that often end up in the diet. A food diary helps you see how many times a week a person eats such food and thinks about whether it is worth eating it so often.

Practice shows that regular entries contribute to effective weight loss. Cleveland Clinic specialists conducted a study in which more than one and a half thousand people suffering from overweight took part. The results of the experiment showed how beneficial it is to keep a food diary while losing weight.

Those study participants who made regular records of the foods they ate lost 50% more extra pounds, than those who were lazy to keep records.

Also, a food diary will help you more consciously approach your food intake. For example, looking at their records, which are full of high-calorie foods, a person will change his mind so often to include them in the diet. In addition, there will be a desire to reduce the volume, but make shorter intervals between meals.

How to lead correctly

All you need to write in your food diary is a pen and a notebook. You should learn a number of rules that must be followed when conducting it:

Expert opinion

Yulia Mikhailova

Nutrition expert

At the same time, experts note that it is worth entering into a food diary not only information about which foods entered the stomach during the day, but also the size of portions. This will allow you to learn how to reduce the volume, which will have a positive effect on weight loss. It is also useful to indicate the parameters of the meals eaten: the amount of proteins, fats, carbohydrates and calories.

Write about more than food

Many losing weight start a diary and enter information exclusively about the products they have consumed. But this approach is not correct. Of course, information about what was eaten and in what volumes helps to understand the reasons that interfere with losing weight.

But often people begin to pamper themselves with tasty things in order to get rid of negative emotions. Therefore, experts recommend entering in the diary information about the mood in which the person started the meal, and what state of mind was when he finished it. Such notes help to understand for what purpose the food was consumed. This allows you to see if a person is prone to seizing stress.

Watch the video on keeping a food diary for weight loss:

Sample filling

It is most convenient to enter all the data on the products eaten per day in a table... In the first column, you should write down the time of the meal and the dishes themselves, in the next - all the necessary parameters. Usually this is the number of calories, BJU, serving size.

All this is relevant for food diaries, which are filled in by hand. As for programs and applications, they already have a built-in table, most of the columns of which are filled in automatically.

Day 1
Meal time	Product	Protein	Fats	Carbohydrates	Calories	Serving size
8.00 Breakfast	Boiled chicken egg					50 grams
						200 grams
						200 grams
11.00 Lunch	But this way of keeping a food diary has its drawbacks: A notebook or notebook should always be with you. There are times when it is extremely inconvenient to take them with you, for example, if instead of a large bag you have a miniature clutch in your hands. The amount of proteins, fats, carbohydrates, as well as calorie content cannot be determined immediately after a meal. Therefore, you will have to perform additional manipulations with their counting. Suddenly, when you need to write in a food diary for weight loss, the pen may run out. Mobile programs For those who are used to taking notes on a smartphone, as an alternative to a written food diary, special mobile applications are suitable... Programmers have written a huge variety of them, so that everyone can find an option to their liking. Apps have their advantages: It automatically calculates indicators such as the amount of proteins, fats and carbohydrates, depending on the weight of the product. Allows you to save data. Also, the program can calculate the total number of BJU consumed for the whole day. Since a smartphone is a constant companion of any person, it is very easy to access the application. Most programs do other useful calculations as well. For example, with the indicated height, weight, age, it allows you to find out the rate of BJU per day, the required amount of water consumption. Some programs also allow you to enter the number of not only calories consumed, but also consumed. Calorie counting app in smartphone Of course, even technology is not without its drawbacks. Among those moments in applications that do not suit those who want to lose weight, it is noted: Despite the fact that the built-in library of dishes and products is quite large, not always what is needed is found. Then you can enter your data, but not all applications allow you to do this. As a rule, keeping a food diary in the program requires the Internet, which is not always available. Sometimes charging ends at the most inopportune moment, and then the application will be unavailable. In this case, there is a risk of forgetting what was eaten and not entering all the data. Some who are not particularly smartphones may not be able to figure out how to keep such a food diary. Computer applications Another option for keeping a food diary for weight loss is using the Exce programl. Positive aspects of the method: The program is built into most computers, so there is no need to waste time searching and downloading it. Excel can be mastered by any user. The file where the data on the food eaten is recorded can be stored on a flash drive. This will allow you to access your food diary even outside the home. A big plus of the computer program is the convenience of processing the received data. But there are also significant disadvantages: Unlike an application for a smartphone, the database of which is already filled with the parameters of products and dishes, they will have to be entered into the Excel spreadsheet yourself. You need to be careful when creating formulas. Often errors creep into them, due to which an incorrect final result is obtained. One of the most significant drawbacks of such a food diary is the inability to enter information immediately after a meal. It is unlikely that everyone always carries a computer with them. Therefore, you have to take notes only at the end of the day, which is not very convenient, since something can be overlooked. Weight loss food diary helps you keep track of how much a person eats and what foods.... Regular maintenance of it greatly facilitates the task of dealing with excess weight. After a couple of weeks, you will be able to see the real picture, which will help you understand how you should adjust your menu in order to lose weight. At the moment, there are several options for food diaries, you just need to choose the right one.

Good day, my dear readers.

In this Lesson articlee I want to tell you about food diary and its importance for a weight loss program.

In the "Get in Your Old Jeans" training - you can consider this as the first lesson - an assignment for all of you for the coming week.

But, before moving on to practical tasks and recommendations, I would like to talk in general about food diary.

For many of us, the word "Diary" is associated with school, when we received grades, comments, wrote down homework, etc.

In terms of weight loss, "food diary" is nothing more than a form for monitoring your diet for reporting to yourself.

If you constantly keep a food diary, then you can always find answers to questions that worry you in it.

Keeping a journal like this not only helps your nutrition coach see the big picture, but it also disciplines.

After analyzing your diet for a week, or better for a month, everything falls into place. It is immediately clear where we overeat, malnourish, from which we grow fat or lose weight.

After all, it often happens

- "I didn't seem to eat anything, but gained weight!"

Remember that there is no smoke without fire.

And if you keep a food diary correctly and consistently, consider it as a map that shows where the chest is hidden.

And by opening this chest, you will receive the desired weight and appearance as a reward.

Everything should be recorded in a food diary. I repeat: Absolutely everything.

Candy, pie, seeds, nuts, i.e. any meal, any.

What and how should you write in your food diary?

You should record in it the time of the meal, its amount (i.e. weight).

Of course, ideally, if you are committed to weight loss, then you would be good to buy a kitchen scale in order to more accurately determine the weight of the product or dish.

But let's face it, none of you will. This, of course, is not a statement, but still.

Then you need to record the volume of food, taking it as a measured unit, for example, a palm or a tablespoon with or without a slide.

Although you will need a kitchen scale if you continue to painstakingly monitor your weight.

You will also need to record your meal times so we can track your diet.

Also, the food diary records the amount of water you drink (as a separate item).

The rest of the drinks are recorded directly in the food intake graph. Water is a separate item.

We will deal with questions about the calorie content of dishes as a separate topic.

If you remember, I said that I would not do everything for you. I want to teach you to understand all this, so that you become your own nutrition coach. I'll show you all the basics you need to analyze your nutrition, and the basics to correctly correct mistakes.

So, what will you need to do, dear training participants:

1. Download the food diary from the link. Diary
2. From the first day you receive it, you begin to write down absolutely everything that you put in your mouth.
3. We fix the amount of water drunk.
4. The most important. YOU will read the articles that I tell you and will try to correct your water-drinking regime. Links to all the articles you need are below.

Calculate your water intake and try to reach your daily water intake for this week. This is the first practical task.

Look, I won't be with you and I won't be able to control you. You can lie to me, but you cannot lie to yourself. If you do not do this, then you will not get the result.

YOU NEED IT.

How to fill out a food diary?

Evgeny Leonov.

P.S. Don't waste your opportunity to lose weight. While the knowledge itself comes to you.

about the author

okaybeauty.ru

Sample Weight Loss Food Diary

Here is a sample food diary, and let's go through the whole table and see what and where to write.

Vertical row in the table - breakfast, snack, lunch, snack, dinner, snack.

In total, we get 6 meals - 3 main, and 3 snacks. I think that everything is clear with this.

Now let's move on to the horizontal row at the top.

1 column with us - meal time.

This is a very important field and must be filled in.

With the help of this graph, you always know when you ate the last time, and you know what intervals between meals, and remember that the gap between meals should not exceed 4 hours, a food diary helps to eat fractionally.

Column 2 - a list of products.

Here you write what you ate, for example, for breakfast: 1 egg, a slice of bread with cheese + oatmeal

You can also write a ready-made dish - salad, cabbage soup, soup, but at the same time write "a spoonful of mayonnaise", 2 pieces of bread.

You can write in a line, or you can write in a column. Does it depend on whether you weigh the food or not?

If you are weighing, it is more convenient to write in a column, because the next column will be the number of grams in products.

And if you have everything written down in a column, then it is much more convenient to count and write

Sour cream - 15 gr

Bread - 30 gr.

Cabbage soup - 250 gr.

Garlic - 3 gr.

3 column in the food diary - weight, number of grams.

In order to more effectively monitor your weight and be always aware of what and how much you eat, you just need an electronic kitchen scale.

All food that goes into your mouth must be weighed and calculated in calories.

And if you ate only one candy, or gnaw a handful of seeds, you need to be sure to weigh everything down and write it down.

How to calculate complex dishes, you can read here.

Column 4 is the number of calories per serving.

Here, I think everything is simple, if you decide to count calories, then it will be more effective than just writing what you ate.

Although, to be honest, it works even if you don't count calories, but just write down all the food.

Column 5 - the amount of water drunk per day.

Here, too, everything is clear enough, you need to drink about 2 liters of water per day, not counting coffee, juices and tea.

At the end of the day, you write down how much water you drank.

If you go to the gym, then you record how much time you spent in the gym and approximately how many calories. If you study at home, then write down what you did and how much.

And the last column is the emotional state.

In my opinion, a psychologist, this is one of the most important graphs in the entire diary.

You need to fill in what emotional state you were in when you ate - sadness, anger, joy, resentment, indignation, happiness, etc.

And we have only one column left - the total for the day.

In this column, you only need to fill in the calorie content and the amount of water you drink.

And of course, think about how your day went, and what progress did you make and did you write everything down in your food diary?

How long does it take to keep a food diary?

It depends on the goals you are pursuing.

This can be a short-term goal - to find out how many calories you consume on average per day, and you can keep a diary for about 2 weeks, this time is enough time to find out your own dietary patterns.

The long-term goal of keeping a diary is to control your food, oddly enough, but a food diary helps to control and restrain your own appetite.

In this case, it must be conducted constantly, and you need to tune in to it.

magia-stroinosti.ru

What is a Food Diary?

This is an ordinary notebook or notebook or piece of paper, after all, where you write down what you ate during the day, when and in what quantity.

How to Keep a Food Diary Correctly?

There are no special rules for keeping such a diary. You just write down the day, the time, what you ate and how much. Yes! There is one rule! You need to write down EVERYTHING. All snacks, a slice of apple, half a candy, a bagel, seeds ... everything that gets into your mouth - write down. You will be surprised how much everything and everyone you did not even count as food. And how much do you actually eat per day.

How many days to keep a Food Diary?

One or two weeks are enough to understand the "whole truth" about your nutrition. If you seriously intend to lose weight, then it is better to keep such a diary for two or three months, until the nutritional system is developed and habits change. Next, you can take a table of glycemic indices and calorie content of foods and see how many calories you consume per day. And also calculate how many calories you consume and compare these numbers, thereby understanding whether the food is excessive or not.

Let me remind you that only if the calorie consumption exceeds the consumption, you will lose weight, if the numbers are equal - you are in the same weight, if the consumption is greater than the consumption, you will get fat.

A diary helps a lot in planning meals, that is, you can prescribe a menu and time for yourself in advance. I suggest not to postpone and download a food diary. You can print it, or use it as an example and transfer it to a notebook or notebook. It is better not to run it on a computer, because it is not always possible to use it, but remember it, and then transfer it does not always work.

P.S. Don't be lazy to fill out the Food Diary. It brings real benefits. If, of course, you seriously intend to lose weight.

Be healthy.

Download food diary

uroki-pitaniya.ru

Why keep a food diary?

Writing in a food diary is not as difficult and boring as it might seem at first glance.

As you know, performing the same actions for 21 days, a person develops the habit of repeating these actions daily.

So it is with the food diary.

One has only to start leading it and hold out for 3 weeks to develop the necessary mechanism.

As you begin the process of recording food intake throughout the day, you will learn:

• how much or little you eat
• calorie content of foods and cooked meals,
• the amount of BJU (proteins, fats, carbohydrates) contained in food.

Using the information received, you will be able to more competently compose your diet for the day.

How to keep a food diary should be found out for those who wish:

Get rid of excess weight.

By reducing the calorie content of foods by 200-300 kcal from your current norm, which can be found out using special calculations, it is possible to achieve excellent results without resorting to exhausting diets;

To gain weight.

For people who are thin or who want to build muscle, a food diary can help keep track of their calorie intake.

For this purpose, they need to be increased by at least 200 kcal from the norm.




Those who are happy with their current shape should take care of maintaining it (and maybe even improving it).

By sticking to your daily calorie intake, you will remain at the same weight.

Gain weight gradually over a period of 9 months.

I think that you have already guessed that we are talking about expectant mothers.

It is extremely important for a pregnant woman to monitor the quality and quantity of her food, since during this period she feeds not only herself, but also the baby.

Nutrition should be varied, but healthy and in no case high in calories.

And you don't have to eat for two.

After all, so many women gain extra pounds during pregnancy and cannot get in shape for a long time after giving birth.

The hated "loaded" kilograms do not want to leave.

So, in order to prevent this, the amount of calories consumed for pregnant women can be increased to a maximum of 25% of the norm, and a food diary will help to trace this.

Agree, every person belongs to one of the above categories.

So, further information will be useful to absolutely everyone.

How to keep a food diary correctly?

Entries in the food diary should be done according to several rules. There is nothing complicated about it.

In the diary, the names of the eaten products and dishes are written in a column, opposite each of them is indicated their quantity (preferably in grams, since the calculation will be carried out in them).

If you are new to journaling or this activity seems very tedious to you, then you can end on this point.

It can be helpful to include the time of your food intake so that you can track how often you walk.

Ideally, there should be no more than three hours between meals.

In another case, metabolic processes in the body slow down, which contributes to the accumulation of body fat.

It is advisable to make notes after each meal and snack, and not at the end of the day.

It is unlikely that you will remember all the foods you eat, and then the numbers of the sum of calories and BJU received per day will not correspond to reality.

Thus, the whole point of keeping a food diary is lost.

These should be daily entries, not weekly or monthly.

Otherwise, you will be far from the goals described in the previous paragraph.

The figure shows an example - a sample food diary with calorie counts for each day.

There are several methods for compiling a food diary. Their meaning is the same, the only difference is in convenience and accessibility.

I propose to consider in detail the 4 most common options.

How to keep a food diary for weight loss: grandma's method

By "grandmother's method" I mean the way of keeping a diary with a notebook and a pen.

In my opinion, this method is already outdated and not relevant in the modern world of technology.

However, it deserves attention, as it has the following advantages:

• speed of recording and abbreviations that are understandable for you;
• additional notes about how you feel after meals and during the day;
• the notebook does not need to be recharged or connected to the network, like electronic gadgets, it is "ready" for your entry any minute;
• saving the diary to a paper archive.

But the disadvantages of this method, it seems to me, are much more:

So the choice is yours.

A template (sample) of how to keep a food diary using a notebook may look like this:

How to keep a food diary using computer programs?

Food diary programs that could be installed on a computer lost their popularity due to the reduction in the cost of Internet providers. Now almost everyone in the house has a connection to the World Wide Web and many actions are performed online.

Therefore, experienced computer programs are no longer supported by modern operating systems.

But you can compose a food diary using MS Excel spreadsheets.

The procedure is the same as described above, but the advantage of this method from a notepad is that in Excel you can set formulas for calculating calories and BJU of the eaten product depending on its weight, and at the end of the day calculate their sum using an elementary function.

A calculator is not required in this case.

And the disadvantages are as follows:

• you will have to refer to the calorie tables or download them to your computer;
• you will not be able to carry a computer with you; you will have to keep a diary only at home. Unless you can download the Excel application to your smartphone or tablet and always have the opportunity to fill out your diary. But there is a more rational solution for this.

How to keep a nutrition diary using mobile apps?

In the modern world, every second person is the happy owner of a “smart gadget”. Therefore, it is not at all surprising that for this wonderful device there is a huge variety of applications for all occasions.

This also applies to the idea of \u200b\u200bkeeping a food diary.

There are tons of diary apps out there. Their essence is the same as in the previous methods.

The advantages of such applications are as follows:

• automatic calculation of calories and BJU depending on the specified weight or measure of the product;
• calculating the total amount of calories and BJU consumed per day;
• saving data to history;
• many applications have a number of additional features such as:
  1. calculation of the calorie rate and BZHU depending on the specified criteria (weight, height, age, lifestyle);
  2. calculation of the number of liters of water that you need to drink per day,
  3. a separate section for keeping records of consumed water;
  4. a section for filling in your weight and body volume, and on this basis - the calculation of the body index;
  5. charts and diagrams of consumed calories and BJU.
• the application and smartphone are always at hand and you can quickly drive in the necessary data.

However, these miracle apps have their drawbacks:

• not all dishes are in the application library, at best it will have the opportunity to offer you to enter it into your product in the database yourself, but not all applications can boast of such a function;
• basically all applications require an Internet connection, and this is not always possible;
• smartphones have such a property as discharge, and if the gadget turns off, you will temporarily be left without a diary.

Do you think that you eat little, and the figure on the scales remains unchanged for a long time? Find out what and how to eat to lose weight quickly and permanently!

How to keep a food diary online?

Now there are a huge number of sites that provide the opportunity to keep a nutrition diary online.

But not all of them save your records in history, that is, you can specify your data for only one day, which is not very convenient. And you won't be able to enter your dishes in such services.

Therefore, it is best to use the sites and register in their systems with the ability to keep a personal diary of healthy nutrition for weight loss, keeping your records in the archive.

I would like to consider such online diaries using the example of the site calorizator.ru.

For me at the moment this is the best service for keeping a food diary, and now I will explain why.

In addition to the standard functions of automatic calculation of calories and BJU, the service provides the ability to calculate the calorie corridor depending on your goals (weight loss, weight gain, etc.).

In case of a shortage of calories or BJU per day, their number is shown in yellow, overkill - in red, and if their number is within the corridor, the number is displayed in green.

This is a very handy feature!

In the personal section in the data filling window, in addition to recording the food eaten, you can enter data on the current body weight and its volumes (graphs are built on the basis of these data), keep track of the water drunk in glasses, there is a counter for the consumption of pills and vitamins.

Also in a separate section you can write your comments, for example, about your health.

1. You can add your meals and products to the database by specifying in separate fields the amount of calories, proteins, fats and carbohydrates per 100 g of the product.
2. The site has a function for displaying graphs and diagrams for visual viewing how much BJU was consumed as a percentage of the total food consumed.

It is possible to set a goal for weight loss - indicate the weight in kilograms that you want by a certain date.

The site will automatically calculate the weight loss plan (in grams) by day.

A very cool thing!

Motivates!

But with all its capabilities and advantages, the calorizator.ru resource has one huge drawback - it is the lack of a mobile version of the site.

I hope the administrators of this resource will soon come to their senses and take into account this omission.

And now the site from a smartphone is very inconvenient to use, well, just horror, no adaptability. Windows pop out of the screen, the numbers are small, it is inconvenient to enter them.

I do not recommend using this resource from a smartphone. And for a computer connected to the network, drawing up a power diary from a calorizator, in my opinion, is the best solution.

Do you want to get rid of extra pounds as soon as possible, but a dastardly evening appetite does not allow you to get closer to your goal? Then read the article "What to eat for dinner to lose weight?" To be well-fed and happy with the result.

So we looked at all the methods of how to keep a food diary and where is the best place to do it.

Don't wait until Monday, start keeping a weight loss or weight gain food diary today.

Eat properly and in moderation, the body will only be grateful to you, and a healthy look and a beautiful body are confirmation of this!

50-kg.com

Purpose

"How to maintain and fill out such a crucial document?" - you ask. In fact, there is nothing daunting and unusual in these recordings. They are necessary to analyze the diet and understand which foods should be removed and which ones should be added. Therefore, if you decide to seriously approach weight loss, record everything that you ate during the day.

You can also keep a calorie log during pregnancy. This is very convenient, because you get complete information about nutrition and at the same time analyze it.

Controlling your weight

With the help of a food and exercise diary, you not only count the calories lost or received, but also track weight gain or loss. There are mobile applications to control body weight and muscle relief.

Users single out the top three programs:

• "Health";
• "A sandwich";
• Diet Point Weight Loss.

Each of these applications has a simple and intuitive interface. It is enough to drive the necessary information into the gadget, and it will calculate everything for you.

Calorie content of food

Before the advent of computers and smartphones, getting information about the calorie content of foods was not an easy task. Today, keeping a diary with calorie counting online, typing in information and getting calculations is much easier.

Many programs "ask" for height, weight, gender, and fitness level. Based on the information received, the calculator will calculate the daily intake of proteins, fats and carbohydrates.

The latest versions of mobile apps, in addition to providing information on calories, offer a list of trace elements and minerals contained in the product.

Calorie consumption

Most electronic food diaries perform accounting and calculation functions:

• daily calories;
• the volume of water drunk;
• proteins, fats and carbohydrates (BJU);
• product list;
• changes in volume and body weight.

Thanks to modern technologies, everyone who is losing weight can control the dynamics of weight loss. For example, you allowed yourself a cake for breakfast, and in the evening you did a two-hour workout in the gym. At the same time, high-calorie food intake, physical activity, will be reflected in the diary.

Self-discipline

Self-organization and discipline are important in any business. Set yourself challenging but realistic goals, set deadlines, achieve goals within a week, a month. Mark each completed item in your diary.

Agree, entering information about each meal - especially for beginners - is very unusual. But the weight loss document teaches responsibility and conscientiousness. By the way, this method of losing weight is advised by the nutritionists of the clinic "Doctor Bormental".

Methods of conducting

Curiously, literally 15 years ago, women kept a food diary in an ordinary notebook, beautifully designed it and manually calculated calories. Modern technologies have facilitated this process, gadgets and special applications have appeared in our life. If you decide to become a fan of healthy lifestyle, you cannot do without a calorie diary.

Paper option

According to statistics, 50% of those losing weight prefer a paper document. This is convenient for several reasons:

• fast and clear filling;
• you can make edits;
• records are not erased.

Despite the advantages, the paper form of the diary also has disadvantages:

• you always need to carry it with you, and this is inconvenient if you are the owner of a small reticule;
• limitation in the number of pages;
• it may be difficult to calculate calories, since you will have to do it yourself.

MS Excel

Are you a fan of technical comfort? Then a food planner in a standard MS Office package is what you need. A spreadsheet in Excel is convenient because:

• in the cell you can enter a formula for calculating calories and BZHU;
• information copied to an external medium, for example, a USB flash drive, will always be at hand.

Such a diary also has its drawbacks:

• MS Excel is a complex program, so a beginner in computer science will have to learn how to manipulate formulas and create graphs;
• it is necessary to drive in the data manually and regularly check the correctness of the formulas.

If you have not previously encountered MS Excel - do not lose heart, you can find detailed training methods on the Internet.

Cloud storage

Developers of services and programs have made life easier by making it possible to store data not only in bulky computers, but also on the Internet. So why not keep a food diary in the cloud?

Using Google Drive or other file storage is easy. It is enough to go through the following stages:

1. Create a diary table in the editor.
2. Fill it out, save.
3. Download the Google Disk program from the Internet, register.
4. Log into your account, transfer the food planner there.

This is convenient, because if necessary, you can "get" the file, make corrections, make a printout. Unfortunately, this method of journaling has its drawbacks:

• interruptions in the work of the Internet or its absence makes the service unavailable;
• there may be problems with registration.

Smartphone Apps

The world dictates the rules and proposes innovations. One of these is the food diary in your gadget. It is convenient for modern and business women, because the use of smartphones is already a daily necessity.

Check out the most popular mobile nutrition apps.

1. Akku. The program for the selection of the ideal diet. It works on the principle "you give me data, and I give you a diet." To select the optimal menu, you just need to enter your metrics. By the way, if you get tired of the monotonous food, you can always replace it by consulting with Akku.
2. FoodDiary. A simple and intuitive diary interface will allow you to record every meal, workout, and water drunk during the day from the first time. In addition, the diary is equipped with a reminder function of the upcoming meal.
3. Lose weight! Feature of the app in three words: workouts, recipes and healthy weight loss. After entering the necessary information, the display of the device will instantly display the number of lost or accumulated calories. The developers have tried to make the program understandable even for an ordinary user: they have equipped it with numerous tips.
4. MyFitnessPal. The food base contains more than 6 million items, which in itself is already sensational. Another advantage of the app is the convenience of keeping a diary. Just imagine: you can fill it out from your phone, tablet or computer. The possibilities of MyFitnessPal do not end there. The developers offer to lose weight at the same time with friends, exchanging information over the network, to draw up a workout schedule and a menu for the day.

Parse graphs

The famous nutritionist Margarita Koroleva wrote a guide to using the nutrition book. The Easy Way to Slimness has garnered many positive reviews and continues to gain popularity.

So, you decided to monitor your diet and keep a food diary, but where do you start such an activity? Many are at a loss. It's simple: you need to start with a graph.

Place to eat

This is where you describe everything you eat in a day. Every snack, even if it's an ordinary apple, should be recorded in a diary.

Fans of a snack on the run, filling out a diary, will be surprised at the overabundance of harmful substances in the diet. A food diary makes you wonder whether everything we eat is beneficial.

How much did you eat

Every gram and milligram eaten is recorded here. We evaluate not only quality, but also quantity. If you know for sure the value of a standard serving in grams, record it in your diary like this: a serving of vegetable soup.

How many drank

The statement about 2 liters of fluid per day is quite true, because dehydration is like hunger.

In a food diary, write down every mug you drink, type of drink. Clarification: water has 0 kcal, and milk tea or compote differ in the number of kcal. This also needs to be taken into account.

Routine

Studies by nutritionists have proven that the time between meals has a significant impact on weight loss. Experts say that you need to eat at least 4 times a day.

If you follow the rules, then the period between eating should not exceed 5 hours. Too short intervals are fraught with the frequent release of the hormone insulin.

Physical activity

Many people are mistaken in the belief that the food diary only affects the diet. In the diary, there is always a graph for sports loads. After all, weight loss and physical education are inseparable concepts.

Record everything from walking in the park to dumbbell squats at the gym.

Emotional condition

It is important in the process of losing weight to feel good and smile to the world. During stress, our body seeks to "get" calories, which causes obesity.

Try to control emotions, do not get upset over trifles, then the figure will be in order.

Template

Finding a rough sample of a PP diary is not difficult. Only "lazy" sites do not analyze the topic of losing weight with the help of personal notes and keeping a diary.

You can download and print a ready-made template from the weight loss portal for free, even at home. All that remains is to correctly fill in and choose a dietary regimen suitable for yourself.

Sample diary (table)

Learning to analyze

So, the diary has been compiled, the products and training have been written out, there is only a little work left to analyze the data. By the way, it is best to do this, especially if you weighed yourself before keeping the report.

Find food patterns. If the diary fills up within a month, then certain trends are probably already noticeable. They can be obvious, for example, the same breakfasts, or they can be different. During the analysis, try to answer the main questions:

• Does food affect your mood?
• Are you eating enough?

Indicate snacks. Usually, during lunches, a person consumes unhealthy foods. Nuts, chips, cakes, hot dogs are not the kind of food that makes you lose weight. A diary will just help you understand how healthy you are eating during a hard day at work.

Identify the addiction. Have you noticed that mood is influenced by certain foods? More often, a person overeats when upset or upset. A food planner will help you better understand yourself and form the right habits.

Exercise diary details

Have you ever wondered how much time you spend in the gym and what is the effect on weight loss. To control weight loss, nutritionists advise starting an exercise planner.

It's no secret that a training diary is an incentive to new heights and achievements. For example, you want to get the flat stomach and thin waist that you dreamed of. With the help of the journal, you can track your activity not only for the day, but also for a longer period.

It is very important to understand what should be written in such a diary. Professionals advise to enter the following parameters into it:

• training time;
• number of approaches;
• intensity.

Three criteria will be enough to track your sports cravings and understand how you should exercise.

A dietary diary for weight loss is a convenient and necessary thing. Use it if you want to work on yourself: improve your body, maintain health for a long time and just become better.