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5 Amazing Things That Would Happen When You Log Every Food You Eat

5 Amazing Things That Would Happen When You Log Every Food You Eat

You may have a to-do list or to-buy list, like most of us do. But how many of us would record the food we eat? What we eat affects us every second, as they provide the necessary nutrients, or if you eat unhealthy food they can be harming your bodies…so how can we know if we’re eating right?

By keeping a food diary, you will be surprised and amazed by the difference simply recording what you eat can make to your overall health and well-being.

Sherrie Delinsky, PhD, a staff psychologist at Massachusetts General Hospital, says: “food diaries can unveil patterns of overeating. They can also reveal and identify triggers to avoid, such as not eating enough throughout the day and then overeating at night, or overeating when drinking alcohol.”

Benefits you will see when you log your food

1. You will cut down on calories

By paying attention to your calorie intake you can better control the amount of calories you are eating. Your awareness will lead to an ability to limit and restrict your daily calorie intake. Experts say that the simple act of keeping a food diary can encourage you to eat fewer calories and thus lose weight. 

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2. You will snack less

By looking at how many snacks you have during the day you can cut down on unnecessary calories. Snacks can add up and can greatly contribute to your calorie intake. You may find that your meals are proportional but that you are snacking too much. By cutting down on snacks you can gain a trimmer waist line.

3. You will see the difference between weekends and weekdays

Another thing you will see is the difference between what you eat on the weekdays and what you consume on the weekend. As you generally have less time during the week you may find that you are eating more takeaway or quick meals with a high fat content. By noticing how you may cut corners on weekdays you can, for example, make an extra effort to cook during the weekend so you have pre-prepared healthy meals ready to eat during the week.

4. You will listen to your mood

By logging your food diary, you will discover your emotional connection with your food. See if your good eating days correspond with a positive mood. Also look to see if you feel good after you eat healthier meals. You may find that your mood is bad when you overeat and indulge. By being more aware of your mood you can prevent overeating and thus reduce your calorie intake.

5. You will feel more comfortable and healthier

By highlighting any food intolerances or allergies you may have you can get rid of unnecessary discomfort and things that are potentially bad for you. By paying attention to what foods make you feel bloated or give you indigestion you can eliminate these foods and feel much better. Some symptoms could be more serious like a rash or nausea. If you experience these kind of reactions to certain foods consult with your doctor.

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How to keep a food diary

What to include?

In your diary you will need to keep a record of the date, time, place, item eaten and quantity consumed. You may like to write by hand; if this is the case you can purchase a blank notebook or a daily diary. If you prefer to use electronic media there are many online tracking devices and apps available.

Be specific

When you keep your diary remember to record everything you eat and drink. The more specific and accurate you are the more benefits you are likely to gain from keeping your diary. You should include all meals, drinks and snacks that you eat throughout the day. It is worthwhile being very specific and including what ingredients are in the meals you eat. For example, if you eat a pasta bolognaise include the pasta and the meat and the tomatoes. Also, do not forget to include you daily water intake, as keeping a record of this will let you know if you have drunken too much or too little water.

Keep track of quantities

It is important to pay attention to how much of a given food you are eating. You may be eating healthy foods but the serving sizes could be too large. It can be useful to purchase a food scale or measuring cup to make sure your quantities are appropriate.

Pay attention to your mood

You may be keeping a food diary in order to lose weight or you could be trying to isolate a food allergy. In both these cases your mood plays an important role. Before and after you eat you can make a note of how you feel.

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It takes approximately 20 minutes for you to feel full and satisfied after a meal so it is best to wait 10-20 minutes before you write down how you feel.

If you make notes about your mood before you eat you may notice that, for example, you eat more when you are feeling stressed or low.

Seek out patterns and regularities in the food you eat

After a while you may see the emergence of some patterns in your eating habits. These patterns may be related to your feeling before and after a meal. It could be that you are eating similar foods at lunch time; for example, a sandwich. You may also notice that you overeat when you are feeling very hungry.

Additional tips

You may want to record the nutritional benefits of your food. This can help you gain insight into what nutrients you are getting and what you might be lacking. This way you can add certain foods to your diet to make up for the gap in your nutrient intake.

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Your physical activity has an effect on how many calories you should be consuming. Making note of what physical activities you are taking part in will help you to know what sorts of food you should be eating.

Summation

By sticking to the routine of keeping a food diary and following some of these suggestions you can make a change to the way you are eating. You may find that by recording your food intake you feel motivated to embark on a better healthier eating path and this will lead to a slimmer waist line and a greater sense of energy and comfort.

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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