How to keep a Food Diary (most of the time)
One of the best ways I have kept my weight off is to keep a food diary. There are a ton of websites that help you keep track of your diet. The one that I use is called FatSecret. It can be found online at http://www.FatSecret.com. It also has an app for blackberry which I use whenever I eat out. When I first lost weight. I didn’t count calories. I used to listen to others who would meticulously discuss calories and weight watchers points. I would wonder why would you go through the trouble. It seemed like such a hassle. I basically just focused on portion control and trying to limit sugars and carbohydrates. If you ask anyone who has ever lost weight they will say the hardest thing is keeping it off. The world is filled with people who have continuously lost and gained weight many times over. The yo-yo dieters as the media calls them.
One of my biggest secrets was FatSecret. I like the site because it has chain restaurants such as Dunkin Donuts where I often stop for my coffee and an egg sandwich. It also has popular supermarket brands that are easily search able. Of course, if you cook at home you can add individual ingredients. The site lets you create a profile and then based on your activity level it spits out a recommended caloric intake. You can choose whether you want to maintain, gain, or lose weight. As if anyone over the age of 25 wants to gain weight, it still has this feature if you want it. Then as you enter your food it can break them into proteins, carbs, fats, or whatever else that you want to track.
When you are working out your body needs carbs for fuel. When dieting I try to eat as few carbs as possible, especially unrefined carbs such as bread and pasta. There are good carbs however. Obviously fruits and vegetables are a good source of vitamins and minerals that are essential to good health. In order to build muscle you should try to eat one gram of protein per two pounds of body weight. For a 200 pound man like myself I try to consume 100 grams of protein daily. I still try to limit sugar filled foods by saving desserts for special occasions only.
No matter which website you use, keeping track of your diet on a site such as FatSecret can and will help you make informed decisions about your diet.