The MOST IMPORTANT – The “Food Journal”
The most IMPORTANT part of this diet is the FOOD JOURNAL!!!
I REPEAT – the most important requirement for success is the FOOD JOURNAL! Write down everything that you eat, each day, in a “food journal” (spiral notebook). It sounds like a lot of work but it probably takes 2 minutes or less (total) each day.
It is the MAGIC answer!
IT WORKS! REALLY!
What is the food journal?
The food journal is simply a spiral-bound notebook. Each day you start a new page for the day. You keep track of what foods you eat, the amount of each food, and the energy and nutritional values for each food (calories, proteins, fats and carbohydrates).
This may sound like a lot of work; but, it isn’t. It becomes easier and quicker every day. You can refer to the Food Counts (print it). Since you will have many of the same foods on a regular basis, you will start to memorize the values very quickly.
Why is this food journal so important?
Keeping a food journal makes you aware of how many calories you are consuming each day and the nutritional value of the foods that you are consuming. So many times I hear people say that they are “watching their weight”. Watching your weight doesn’t usually work that well. Your brain naturally causes you to consume the amount of calories that your body needs each day to maintain your weight. Even if you start eating foods that are lower in calories, your brain will cause you to eat more of those foods in an effort to maintain your weight.
When my diet “buddies” complain that they have quit losing weight or have slowed down in their weight loss, I immediately know what the problem is. I ask them if they are writing everything in their food journal each day. The answer is ALWAYS NO! This ONE PART of this diet is CRUCIAL to success! I have learned this from my own past experience. I would be following the “diet”, or so I thought, and I wasn’t losing any weight. When I started writing in my food journal again, the weight started coming off again. It’s too easy to consume too many calories without realizing it.
For every pound that you want to lose you need to have a 3500 calorie deficit. This means that if you require 2400 calories each day to maintain your weight and you eat 1400 calories each day, in seven days you will have a deficit of 7000 calories which will result in two pounds lost in one week.
What does the food journal look like?
Here is my “daily journal” from my first day, Tuesday, 4/9/13, to give you an example of what a day (at 1400 calories) looks like.
|Goal vs. Actual||Calories||Protein||Fat||Carbs|
Click on the photos to see them enlarged!