Tracking what you eat is one of most important habits you can inculcate to help with weight loss. However, sometimes, just documenting what and how much you ate isn’t enough.
This article introduces you to advanced food tracking. Once you have an advanced food diary like the one given below, you will be able to take practical and personalized decisions on how to cut your calories.
Sushil’s food diary
|Time||Meal or snack?||Place eaten||Quantity and details of what you ate or drank||What were you doing at that time?|
|9 a.m.||Snack||Work desk||1 Potato sandwich and 1 milk coffee||Checking email|
|1.30 p.m.||Meal||Work canteen||1 Parantha and achar||Chatting|
|5 p.m.||Snack||Car||1 bag of Lays potato chips||Driving home from work|
|8 p.m.||Meal||Dinner table||120 grams of paneer sabzi, salad, curd, 2 chapatis||Chatting|
|10 p.m.||Snack||Sofa||1 glass of beer and 50 grams of fried mixture||In front of TV|
What the food diary reveals
- Sushil eats most of his high calorie meals in a stressed or distracted mood and because he hasn’t planned that meal before.
- The type of food he chooses and possible reasons why
- He chooses foods based on what’s readily available
- Suggestions to help Sushil eat more healthily the next day
- Use 30 minutes from the post-dinner relaxation time to pack breakfast and atleast 2 snacks.
- Replace 2 calorie drinks (coffee from machine and beer) with 2 invigorating but low calorie options: light salt lassi made with fat-free milk for the morning, or coffee made with skimmed milk and sugar substitute.
How to use this tool
We recommend that you fill up this diary for a few of your “routine” days (1 typical weekday and one weekend). In addition, try to maintain the diary for some days that are unusually busy/different. Hopefully it will give you ideas on what changes you need to make to help you stick to your diet resolutions.