Food Journaling Tweaks

A food journal is a quick way to assess your current eating habits. It has been proven that keeping a record of what you eat on a regular basis leads to quicker fat loss and helps you keep it off. When you don’t journal, you don’t get an accurate picture of the quantity or quality of your nutrition. We are very good at fooling ourselves into thinking we eat less calories and have made better choices than we really do!

There are some common themes I have evaluated in food logs.

Here are my “Top 5 Tweaks” to help skyrocket your progress:

Tweak #1: Eat like you want your child to eat. Coffee is not breakfast. Two crackers for a meal is not a meal. If you have kids, take your own advice and sit down and eat some real food.

Tweak #2: Eat protein. It helps keep you full longer, it helps keep your blood sugar stable, and you are probably just not eating enough.

Tweak #3: Peanut butter is not an ideal source of protein. Yes, peanut butter has protein, but it comes at a high calorie cost. A serving of natural peanut butter (2 Tbsp) has 210 calories, 16 grams of fat, 6 grams of carbohydrate and 8 grams of protein. That translates to about 144 calories from fat, 24 from carbs and 32 from protein. That means there are 4.5 times more calories from fat than protein – once again not ideal. I love peanut butter as much as the next, I just need to be careful not to depend on it!

Tweak #4: Where's the green? There is some serious vegetable-phobia out there in food log land. There were many times a 3 day food journal had nothing green on it at all! More veggies is a sure way to get that weight loss moving in the right direction.

Tweak #5: Late calories. If you must eat after dinner, default to more protein/veggies. Your body can use some more protein to repair while sleeping. That bowl of ice cream (or even fruit) will spike your blood sugar/insulin response right before bed – right when you don’t want it. Your body is not going to use that energy while you sleep, so it’s going to store it – ouch!

I bet you there is one simple change you can make this week.

To Your Best Health,
Coach Nancy

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