Attached is the "Weekly Journal" that you can print and use as a food diary. While it may seem onerous, studies show that completing a food diary using grocery food takes an average of 19 minutes a day and is strongly linked with successful weight loss, especially in the first year. Some key things to consider are that completing a food diary can be an important exercise in establishing new habits of nutrient timing and self monitoring and it provides insight free from recall bias should the outcome not be what is expected at the end of the month. If you are just starting or changing your program especially, get out the food diary! If you are not feeling well, such as having hunger or cravings, or your weight loss is not what you expect, get out the food diary! If you are trying something new, get out the food diary! Remember, you can not manage what you do not measure!
Tell us about your food diary experience- the good, the bad and the ugly, and let's help each other!