Food Journaling 101

Food Journaling 101

Keeping a daily food journal is one of the most important factors of a successful weight loss program. A food journal will help you precisely identify your eating patterns. For example, you'll learn why you emotionally eat and when; why nutritional and protein deficiencies can lead to fried and sugary food cravings; how many calories you are actually eating when dining out at a restaurant. Food journals will keep you on track for your daily caloric requirements, especially when on a medical weight loss program. You can also record your water intake to prevent dehydration throughout your weight loss program.

At the beginning of every new medical weight loss program at Diet and Weight Loss Centers, our doctors and weight loss coaches sit down with each client and show them how to keep a daily food journal. About 70% of our clients use the old-fashioned paper journal and pen method to track their food, but many find mobile apps like My Fitness Pal and Restaurant Nutrition to be very convenient. Mobile apps are easy to use and you don't need to have a pen handy! You can quickly enter your food and beverage intake on the go. ‍

A Daily Food Journal Leads to More Weight Lost

‍A recent study by Dr. Anne Mc Tiernan showed that women who kept food journals lost about six pounds more than those who did not. Dr. Tiernan also reported that women who skipped meals lost eight pounds less than those who ate at regular intervals throughout the day. Her study also revealed that women who ate lunch at a restaurant at least once a week lost approximately five pounds less than those who didn't.

‍Advice from Diet and Weight Loss Center's Dr. Phil Miller

‍Esteemed physician, Phil Miller, MD is a member of our staff at Diet and Weight Loss Centers of Palm Beach Gardens. Dr. Miller says that keeping a daily food journal is a crucial part the lifestyle change that comes with starting and committing to a medical weight loss program. Dr. Miller is not only on our staff, but has also successfully used our program to lose weight himself! Dr. Miller's Food Journal Recommendations:

1. If you are using a paper journal and a pen, he suggests taking them with you everywhere you go; document what you're eating as you eat it at every meal or snack, not at the end of the day or week.

2. Be consistent! Regular logging will keep your journal much more accurate and keep you on track at that moment. You'll avoid that end-of-the-day dread when you've realized how many carbs and calories you actually consumed.

3. Always read the labels for the foods you eat, as this is the most accurate data for the specific food you are about to consume. If a food label is not available, there are helpful reference tables in the back of the Diet and Weight Loss Food Journal we give all our patients. Please contact us at: 1-561-235-0100 for more information.

4. Write down your food, beverage and water consumption, but also whom you ate with, the location of your meal, and the time of your meal. These details will further help you identify your eating and drinking habits. Happy Food Journaling!!