Keeping a food diary may boost your dieting success, whether the diary tracks calories, fat grams or portion sizes. The food diary can be written down on paper, or can be electronic. As you gain awareness of what you're eating and your portion sizes, it's easier to lose weight.
Writing It Down
A study by Kaiser Permanente's Center for Health Research published in the August 2008 issue of American Journal of Preventive Medicine found that keeping a food diary increases success at weight loss. This study involved 1,685 overweight men and women. Those who kept daily food records lost significantly more weight than those who did not. In that study, those who lost the most weight had higher initial weights, attended more sessions, kept more complete food records each week, and reported more physical activity each week. In the October 2008 issue of Tufts University Health & Nutrition Letter, Jack Hollis, Ph.D., of Kaiser Permanente said that those who kept daily food diaries lost twice as much weight as those who did not keep records. Just writing down what is eaten may help people to eat fewer calories.
Increased Awareness
The most important aspect of a food diary is that it gives the person increased awareness of food choices. In an article written by Spilner and Walsh in the March 1995 issue of Prevention, choosing a way to keep track of what is eaten each day, and when, helps with weight loss. The method of keeping the food diary can vary. The article's authors suggest that you don't need to make changes when starting out: Just keep track of what you're eating at first, to raise your awareness.
Identify Cravings
Carolyn O'Neil, in an article for the Chicago Tribune, writes that the Kaiser Permanente study shows that the food diary is one of the best ways to identify cravings and eating triggers. In your food diary, include what you ate, what was happening, and what emotions you were feeling at the time.
Electronic Food Diaries
The Journal of Behavioral Medicine says that in a study of 176 adults who used personal digital assistants (PDAs) to keep their food records, no significant differences in weight loss or dietary self-monitoring were found between those who kept records electronically or on paper. In both groups, more frequent self-monitoring correlated with weight loss.
How to Keep a Food Diary
On paper or electronically, record what you eat at each meal, as well as snacks and anything between meals. Include beverages: They also add calories.
How to Analyze
Several programs for the computer, iPod, and PDAs can be used to analyze food records. A free resource at mypyramidtracker.gov lets people know whether they are consuming too many calories or are deficient in certain areas. The website has an exercise tracker as well. If you have a medical condition or need additional guidance, ask your doctor or a registered dietitian to help you analyze your food diary and give further recommendations.
References
- "Amer J Prevent Med"; Weight Loss During the Intensive Intervention Phase of the Weight-Loss Maintenance Trial; Hollis, J., Gullion, C., Stevens, V., Brantley, P., Appel, L., Ard, J., Champagne, C., Dalcin, A., Erlinger, T., Funk, K., Laferriere, D., Lin, P., Loria, C., Samuel-Hodge, C., Vollmer, W., and Svetkey, L.; August 2008 ;35(2):118-126
- "Journal of Behavioral Medicine"; Personal Digital Assistants are Comparable to Traditional Diaries for Dietary Self-Monitoring During a Weight Loss Program; Yon, B., Johnson, R., Harvey-Berino, J., Gold, B., Howard, A., Apr2007, Vol. 30 Issue 2, p165-175
- "Chicago Tribune"; Carolyn O'Neil. Chicago, Ill.: Jul 29, 2008. pg. 4
- "Prevention"; Break the weight-loss barrier; Spilner, M., Walsh, T.; March 1995, Vol. 47, Issue 3.
- "Tufts University Health & Nutrition Letter"; Keeping a Food Diary Doubles Weight Loss Results; Oct2008, Vol. 26, Issue 8
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