Though I do not believe it is necessary to keep a daily food log each and every day, there are benefits to keeping one for weeks at a time. Keeping a log of everything that you eat can be taxing, especially as you get started but it will get easier as you go and you will learn a lot. Once you familiarize yourself with your habits you should be able to eat intuitively and only need to return to logging as needed.
For me, I always get lax over the holidays so I spend at least January and possibly February logging to get my mind right. Early summer it is easy to get wrapped up in BBQs and patio drinks so I’ll bring myself back to reality then with food logs as well.
Here are a few reasons why you should take some time to keep a food log:
Learn Proper Portion Sizes
When you eat straight from the container, chances are that you are over eating. All potatoes are not created equal and steaks are not either. Taking time to be mindful of how much food you are actually consuming versus what you need to meet your daily energy requirements (daily calories) can be eye opening.
See if your macros are balanced
Unless you are following a carb cycle, you should have a pretty proportionate balance of Proteins, Fats, and Carbs.
- Protein keeps you full and helps you maintain muscle (keep your metabolism high!).
- Fats not only taste good but they give you energy, help you feel full, and transport important nutrients through your body.
- Carbs are the body’s main source of energy
If you aren’t sure about macro nutrients and how to balance them, I explain all about them in my Finally Fit course!
See if you are eating a Surplus or a Deficit
A surplus of calories will cause you to gain weight. A deficit will cause you to lose weight. Eat just the right amount and you’ll maintain. I figure calorie recommendations for my clients but you can find calculators and apps that use your goal weight, current age, weight, fitness and activity levels to help you determine how many calories you should consume each day.
Learn your Triggers
Deadlines at work, lack of sleep, emotional stress, your menstrual cycle, and extreme workouts (or dieting) can trigger you to lose self control, give into temptations more easily, or just binge. Keeping a diary of what is going on in life along with good and bad eating days will educate you of what sets you off and what keeps you on track. Knowing what can send you off the rails can equip you to properly handle or at least do some damage control when these situations arise.
My Fitness Pal is by far the most popular app to track food and exercise and there are others that use voice commands or photos but don’t forget about old fashion paper and a pen! Sometimes we make things more complicated than they need to be.
Take some time to analyze the food you are putting into your body and how much, your body will thank you!
