Most diets geared towards weight loss often take the stance that fat is bad! This demonising of fat and a strong focus on calorie restriction means that a lot of more ‘traditional’ diets tend to forget that sugar and carbohydrate can have a huge impact on our waistlines.
If you opt for a stereotypical low-fat ‘healthy, balanced diet’ you can probably expect to consume plenty of grains (i.e. carbs) and foods that are low in calories and fat. Just think of a stereotypical food pyramid diagram, and you’ll see what I’m talking about!
Granted, a lot of people are rejecting the standard food pyramid these days, and with good reason, a low-fat diet is still many a would-be dieters downfall. Unless you enjoy mountains of carbs, veggies, salad, steamed white fish and vegetables, your dietary choices are pretty underwhelming.
Keto diets however, are different. On keto, the idea is that adjust your macros so that you consume low amounts of carbohydrates, along with moderate quantities of protein, and high amounts of healthy fats.
Now, strictly speaking, keto diets are not based around counting calories, but they do require you to count carbs, and also require a complete nutritional overhaul for many people. It can be hard to un-learn the idea that our main source of energy should come from carbohydrates. For this reason, it’s a good idea to get your hands on a food diary for the keto diet – as this can be an extremely useful weightloss aid. Let’s take a look at why you need a food diary on keto.
Monitor Your Calories
Now, before you start yelling about the fact that we’ve contradicted ourselves, just hear us out. Yes, we did indeed say that keto diets are not based around counting calories, but that doesn’t mean that you shouldn’t still track your calories on keto.
Like all things in life, you can have too much of a good thing and if you consume too many calories (or even too much fat) your weight loss may stall and you may knock yourself out of keto. A food diary allows you to monitor calories and to keep things fairly consistent.
Monitor Your Progress
Another benefit associated with keeping a food diary on keto, is the fact that doing so will allow you to monitor your progress. For example, if you’ve been logging your foods and calories every day, you can refer back to this data to help potentially diagnose the cause of an issue.
If for example, you find that one week you haven’t lost any weight, you can look at your food diary for that week, and try to identify any patterns – or problems. Here you can see what you’ve eaten, how many calories you consumed, and if you did anything different. So, for example, if you ate a lot more fat than you usually do that week, this could be the cause of your stalled weight loss, and you will know what to do to rectify the issue and get back on track with the keto diet.
Plan Your Meals
A food diary is also useful because it will allow you to plan your meals for the week. If for example, Monday is steak night, you will know this by referring to your food diary and you can then plan your shopping accordingly (you can also download our simple keto diet shopping list, and stick it in your diary for future reference). It may not sound like much, but on keto, the easier you can make the diet, the better.
Track Your Macros
It is very important to track your macronutrients whilst on keto, as doing so will determine whether or not the diet is a success. For example, there are people out there who may think they are only taking in, say, 30g of carbs per day, when in reality they may be taking in more than double that amount. When you write down absolutely every single item that passes your lips, you know exactly how many grams of fats, proteins, and carbohydrates you are taking in, so nothing is left to chance.
Do you use a food diary or fitness tracker to help with your weight loss? Let us know about it!
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