The Tolfioow food diary to print out

Whether losing weight, eating more consciously or making a complete change in diet: our printable nutrition diary will help you to achieve your goals.

Keep a food diary and lose weight automatically

Why keep a food diary when you know what you ate during the day? There are several reasons to log every meal you eat:  Studies have shown that simply examining and questioning your own actions when writing them down leads to more weight loss.  If you think before every meal and every snack, no matter how small, that you have to write what you have eaten in your log afterwards, think twice about it and leave out unnecessary and unhealthy snacks more often!

In addition, with a food diary you can more easily identify which foods make up the majority of your calories and  eliminate typical fattening foods  from your diet. So, download our food diary and keep a log for four weeks. This is how it works with the long-term change in diet .

Tip: Completely document your diet with photos and this food log for at least a week. You can identify excess fats and sugar directly!

Alternative: Food Tracking-Apps

If a printed food diary is too old-fashioned and cumbersome for you, you can of course also use a digital version. For example, there is the myFoodDoctor app  from nutritionist Dr. Matthias Riedl : The free taster version contains a nutrition diary and anamnesis. In the paid version, you also receive individual analyzes of your state of health and the appropriate methods for changing your diet. Or you can use the Noom app , which is conveniently both a food tracker and a pedometer.

The new health app myFoodDoctor  works according to the 20:80 principle: “Only a maximum of 20 percent of your usual eating habits change. Otherwise you eat and drink as usual. The great thing: Anyone can do the 20%.” –  Dr. Matthias Riedl, diabetologist & nutritionist.

Changing your diet: this is how it finally works!

Are you one of those people who have tried out a number of diets, but without really reaching your feel-good weight in the long term? It’s not up to you – so much in advance. The reason that most diets fail is the sudden, strict change in all previous eating habits and the associated far too strict renunciation of a number of foods in order to simply save a lot of calories . Lasting success is different.

Eat Three Filling Meals Every Day
The first step in your diet change is to phase your eating into breakfast, lunch, and dinner . Eat your fill for all three meals so that you don’t get hungry for at least the next four hours. In this way, you also leave out snacks, eat only when you are really hungry – and develop a healthy feeling of hunger and satiety. Snacks keep insulin levels high, which activates fat storage and prevents fat burning.

Also helpful: Losing weight without exercising – 7 tips for everyday life >>

Choose the right time for a fresh start. Everyone is unique – this also applies to food. Therefore, listen to yourself as often as possible. How do I feel after a meal? powerful? Or exhausted? Find out which foods are good for you and put them on your personal menu as often as possible. It is best to only start changing your diet when you are feeling well and you are free to pay attention to your body from now on.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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