Tuesday, February 6, 2018
Simple Food Tracking Plan
Simple Food Tracking Plan
So I dont like calorie counting.
But not everyone likes portion control systems by palms/cupped hands/etc.
Portion control can be tricky in the edge cases - How many eggs is a palm? What about stews? Is a squash a veggie or a starch? Tomatoes are fruit, do they count as fruit or veggies?
So here is another option.
Write, Measure, Adjust
This option dispenses with either calorie counting or portion control.
Step 1: Write down everything you eat.
Thats it. Eat it, write it down.
Write down how much, and when. Do your best to estimate the size (measure precisely when you can, if you like - itll help.)
For extra credit, write down how you felt for the next few hours after eating the food. Good? Bloated? Gassy? Light? Energetic? Sluggish?
For even more extra credit, write down how you feel logging it. Just Good, Neutral, Bad.
Step 2: Measure.
Check your weight, body measurements (I like using waist - at the belly button - and hips - around the thickest part of the glutes), and body fat (an impedance scale is fine here.)
Check the same time and situation each time. I like to do mine right after waking, after a trip to the bathroom.
Step 3: Adjust.
If the measurements are moving in the direction you like, great.
If they measurements are moving in the other direction, adjust. Cut the junk if you arent leaning out, and either replace it with a little less but better food. Add more healthy food if you need to add to your frame and what youre doing isnt doing so. Of if the wrong measurements are going up (waist is expanding, but only the waist, say.)
Repeat.
This isnt a plan thats going to get you to a sub-5% body fat and up on a stage as a physique athlete. But itll get you started and keep you on track without anything besides a note app or an actual physical journal.
I wont lie - this is simple but not easy. Just the sheer act of tracking everything isnt trivial. But it will work. Youll be more likely to eat food you know is good for you. Youll eat less junk. Youll be mindful about everything you consume.
It also starts answering a critical question - what am I doing now? Many people want to change how they eat but dont know where they are starting from. And swapping in any kind of ordered eating plan (even a fad diet) usually beats out an unorganized eating plan. This organizes what you are doing. It makes it plain to see whats going on now, giving you the information about what to change.
And ultimately, it will give you a wealth of information. What did I eat? How did that affect me? How did I feel? Did I feel better or worse without that food?
Its not as precise as calorie control can be. Its not as tracking-free as portion control. But its simple. And its what you really want to know. How does eating this food affect the sample size of one that is me?
What about exercise? You should already be writing down your workouts, and if possible, how you feel as a result. Tracking your food in a similar fashion can work, if youre just as consistent about it.
