The Science Behind Food Diaries and Weight Management
How Does a Food Diary Work?
A food diary involves recording everything you eat and drink throughout the day. This practice can help you:

Identify Patterns: Recognize triggers for overeating or choices leading to unhealthy snacking.
Portion Control: Become aware of the actual amounts of food you consume.
Nutritional Balance: Ensure your diet includes a diverse range of nutrients.
Statistical Insights on Food Diaries and Weight Loss
Research underscores the effectiveness of food diaries in weight management. A study by Kaiser Permanente found that those who kept daily food records lost twice as much weight as those who kept no records. It highlights the accountability a food diary enforces, making it a powerful tool for weight loss (source).

Practical Tips for Keeping an Effective Food Diary
To maximize the benefits of a food diary, consider the following tips:

Be Consistent: Write down your intake as soon as you eat.
Measure Portions: Use measuring cups or a digital scale to ensure accuracy.
Include Details: Record the type of food, quantity, and time of consumption.
Review Regularly: Look back at your entries to identify areas for improvement.
What to Include in Your Daily Entries
Fruits and Vegetables: Aim for a variety of colors and types.
Proteins: Include lean meats, plant-based proteins, and dairy.
Grains: Opt for whole grains like brown rice and whole wheat products.
Dairy: Incorporate milk, yogurt, or cheese to meet calcium needs.
Success Stories: Real-Life Benefits of Food Diaries

Clinical evidence supports the use of food diaries for managing dietary habits. For instance, a program at a medical center in Greenwich, Connecticut, observed significant success in weight management among patients who maintained food diaries. These patients typically concluded their programs within 12 weeks, compared to those who did not use diaries and continued to struggle with weight issues over extended periods (source).

Conclusion: Embrace the Diary, Embrace Change
A food diary is more than just a record; it’s a commitment to your health. By integrating this simple tool into your daily routine, you can enhance your understanding of your dietary habits, make informed decisions, and embark on a journey toward a healthier self. Remember, the key to success is consistency and honesty in your entries. Start your food diary today and take the first step towards a healthier tomorrow.

Before there were packaged goods, processed foods, GMOs and an ongoing debate between organic or not, there was dirt, seeds, water and roaming animals. It may be hard to consider now, but the dawn of man produced hunters and gatherers and humans had to get their own food – not by heading to the supermarket.

There were no sprays to kill insects, no chemicals or genes added or modified. No extra-large tomatoes or vibrant yellow bananas. Food was simple. It was either found, picked or hunted. And although there weren’t doctors or research scientists to confirm the benefits of such eating, it seems that when it comes to dietary habits, eating like our ancestors has some merit.

Diets come and diets go, but one in particular seems to have staying power and for good reasons as well. It’s based on eating similar to that of prehistoric man and it’s being touted as one of the best way to eat. It’s called the Paleo diet.

What is the Paleo diet?
The Paleo diet was created by Loren Cordain, a now-famous author, speaker and professor of health and exercise science at Colorado State University, who specializes in disease and diet. The Paleo diet itself reflects food items and methods of eating similar to our Stone Age ancestors – that’s right, this diet is framed around eating like cavemen. Through scientific research and peer-reviewed studies, Cordain has uncovered many health benefits to eating the Stone Age way.

There are seven premise on which the Paleo diet guidelines are based:

High protein
Low carbohydrates and low glycemic index
High fiber
Moderate to high fat intake – monosaturated and polysaturated fats with omega-3s and 6s

High potassium, low sodium
Net dietary alkaline balances dietary acid – some foods produce acid (meat) and others are alkaline (fruits and vegetables). Eating a balance of both alkaline and acid foods can have positive health effects.

High intake of vitamins, minerals, antioxidants and plant phytochemicals.

If you are serious about losing weight and have made the commitment to do something about it, the hardest part of your journey is already over. Now it is time to set things in motion by visiting a health and wellness clinic to learn of their medically formulated meal plans that are designed to help individuals lose weight. You can choose from a variety of programs such as online weight loss programs and medically supervised programs.
Available to you now for your convenience is are online weight loss programs offered through a professional health & wellness clinic that have already helped thousands shed unwanted pounds. The meal plans are nutritionally and medically designed to meet the weight loss needs of both men and women. You can choose from the more aggressive meal plans that have 1,000 to 1200 calories, or you could choose a more moderate meal plan that has 1,500 calories. Any of these medically designed plans will help you lose the weight you need to in a healthy, safe, and quick manner.

The great thing about the online weight loss programs at the health and wellness clinic is that the specialists have already taken the time to structure the diet program for you. You do not have to count calories or worry if you went over your points because all of the guesswork is removed because you know exactly what you need to eat. The structured meal plans make it simple and easy to follow the plan and stay on it. The real motivator for staying of the online weight loss program, however, is how fast you will see results. You also get the bonus of eating very delicious foods from the food list. You can enjoy delicious replacement meals, protein snacks, and protein supplements such as:

• Beef vegetable soup

• berry smoothie

• maple brown sugar oatmeal

• chicken noodle soup

• cheesecake pudding

• creamy chicken pasta

• macaroni and cheese

• cheesesteak pasta

• peanut butter cookie

• sea salt and vinegar chips

• And much more!

If you purchase the two, four, or eight-week starter kit, you will receive everything you need to get your weight loss in motion such as a supply of multivitamins, water bottle, patient measurement log, food and activity diary and more. Call and schedule a consultation to learn more important information concerning the health and wellness clinics’ online weight loss programs. A specialist can help you successfully select a meal plan that is right for you.