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Diet using Food Journal




For anyone who wants to lose weight, adjusting your diet is an absolute must.  However, the right setting is not a diet that forbids you to eat this as it will only provide short-term benefits.
  In order for the diet program to run in the long run, make sure you can monitor the progress of your diet.  To make it easier to see the progress of your diet, keep a daily diary of the snacks and heavy foods you eat each day.  This is believed to be more successful than just staring at the scales.

  Food Journal
  Try to understand why you are so eager to eat.  For a few weeks, write in a food journal, then analyze when the urge to eat appears and what triggers it.  If work makes you stressed and a packet of chips every evening can make you calmer, then you are a “stress eater”.

  This matter was also confirmed by Dr.  Pauline Endang Praptini, Sp.  GK Clinical Nutritionist, FKUI / RSCM who says that writing everything you eat in a food journal will make you know about your diet.  To keep a food journal, you just need to keep a list of all the foods you have consumed.

  "Writing a food journal works like exercise. This will greatly help you lose weight if you do it consistently. Write down everything you eat even if it is just a few biscuits, it will help you realize the calorie intake of the food you eat every day," said Dr.  Pauline.

  7 Food Journal Columns
  In a food journal, you are asked to create a menu table consisting of seven columns.  There are things you must write in this column.  Writing indoors will help you be more disciplined in controlling and managing your diet.  If done consistently, this food journal can change your lifestyle to be healthier.
 Here are seven things to write in seven columns in a food journal:

  1. Day, date, and time: write in detail the day, date, and time you ate.  
      This will help to know whether you eat regularly or not.  If not, make the mealtime always normal and the same every day.

  2. Food and beverages ate: write down in detail the foods and beverages you eat.  
      This is to find out the different types of food or menu and whether it is healthy or not.

  3. Number of calories from food and beverages eaten:
       If you know the total calories of each food, write in detail.  This is to find out if your calorie intake is adequate, excessive, or less.

  4. What you feel before / during/after eating (write in numbers 0-5):
      On a scale of 0-5 write what you feel before, during, and after eating.  0 for very hungry and 5 for very full.

  5. What to do while eating: write down what you think when eating in sentence form.  
       This is to find out your eating habits while doing other work or not.

  6. What you think while eating: what you think when eating should also be written in a journal.  
       This is to find out if you are eating when you are in an emotional state or not.

  7. What you feel after eating: write down what you feel after eating in sentence form.  
       This is to find out, to what extent you are satisfied with the food.  And whether food is used as a way out for emotions or not.

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