Food diary will balance your diet

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The problem of being overweight for a modern person is very relevant. In addition to sports, an active lifestyle and a balanced diet, such a useful thing as a food diary will come to the rescue in this matter.

If you want to eat right, start a diary

Ancient people only ate when they were hungry. Then the conditions for obtaining food were very tough, and many simply could not afford a sudden snack when the body was not hungry. The diet of a modern person is organized according to a completely different scheme. Scientists have proven that half of the products that we use are completely unnecessary for the body. Often people eat together because it's time for lunch or because they liked something in the supermarket and decided to eat it.

If you want to improve your diet, be sure to keep a food diary. In it you will write down not only everything that you ate during the day, week, month, but also the motives that prompted you to sit down at the table.

Later, when analyzing your food diary, you will see which foods turned out to be perfectuseless, where there is a gap (for example, few fruits and vegetables) and at what points you gave free rein to your appetite. Thus, you can adjust your diet: remove unnecessary and add useful.

Achieve the goal

On the title page, you should write the main goal you want to achieve, for example, to eliminate everything fatty and spicy or sweet and rich from the diet. Perhaps you want to cut calories or lose 5 kilos in a month. Remember: if the goal is clearly indicated, it will be easy to move towards it step by step.

Four main positions

You need to carefully keep a food diary. A sample of it can be four mandatory columns that need to be filled out:

1. The time you eat. Keep a clear record of what time you start breakfast, lunch, and dinner. Don't forget about snacks. Even if you just ate one cookie, write down the time. This will allow you to visually see how many times a day you eat.
2. Amount of food. It seems to many that they eat little, but when they begin to write down the approximate weight of the dishes, they themselves are surprised. When you ask a person what he ate for breakfast, he answers in monosyllables: oatmeal or a sandwich. And when you look at the recording, it turns out that a piece of cheese, fried toast and a few sweets for tea joined the oatmeal. Such regular notes will allow you to see what was superfluous on your table.
3. The reasons why you sat down at the table. Often this happens because a person obeys the natural rhythm and regime.work. I got up at 7:00 and had breakfast at 7:30. Lunch at 13.00, because the break at work. Dinner, respectively, at 18.00-19.00. But there is also a coffee break, when a sweet bun is added to the drink, and a tea party with a neighbor, when sweets or cookies are suddenly added. Or something tasty in the evening in front of the TV. If you write everything down, it will immediately become clear which meals can be safely excluded.
4. Energy value of each dish. There are a lot of food calorie tables, so it will not be difficult to do this. A food diary with calorie counting will help those who want to lose weight.

Analysis and control will help balance the diet

The more detailed you keep your notes, the more efficiently you can organize your meal. For example, you can add columns such as feeling hungry on a 5-point scale before eating. It is also advisable to note how much time you are hungry again. It would be useful to note your emotional state, and at the beginning of each day, before breakfast, weigh yourself and enter these readings in your diary.

Literally in 1-2 weeks, after analyzing your records, you will clearly be able to highlight those dishes, after which the maximum satiety occurs, and those without which you can completely do without. You will see what useful components are missing on your table. This will help make your diet more sensible and he althy.