How to Use a Food Journal

How this one tool can DRAMATICALLY increase your chances of losing fat.

Two groups of people wanted to lose some body fat. One group started exercising at the local gym; the other group did nothing else but keep a log of everything they ate. Who do you think lost the most fat after 2 months?

You may be surprised to know that it was the group that kept the food diary that lost the most.


Food has a much bigger effect on your body fat levels than exercise. Every meal affects you, and how many meals do you have a week compared to exercise sessions? When we write down everything we eat, we become a lot more aware of what we put in our mouths, especially if we have to show anyone!

So here is the guide I use with my private clients that you can use on yourself to make a food diary get great results for you:

First thing to do is: Set ONE objective. Is it to lose fat, gain strength, gain muscle size, have more energy etc? Going after one result usually produces better results than trying to achieve everything at once.

Second thing to do is: Measure yourself. Tape measure, piece of clothing, body fat %, photos, weighing scales etc all are fine. Have a look at your food diary and make an educated guess as to whether you think your measurements should be going up or down. Quick tip: Due to the enormous amount of variables in measurements (hormones, human error etc) measurements taken every 3 weeks are a better gauge than weekly.

Then look at your food diary and use the following questions:

Q1) Is there protein with every meal?

Q2) What is the quality of the carbohydrates like? E.g. Does it look like the type of carbohydrates that will help me lose fat?

Q3) Am I drinking enough water?

Q4) Is there enough good quality fat?

Q5) Does the quantity look about right if fat loss is the aim?

Once you’ve used the above questions to gauge how your food was this week as yourself how did you do over the week as a whole, what did you learn?

Name ONE improvement you could have a go at next week?

What did you do well this week?

e.g. was it simply to just keep the journal, did you plan your meals, did you learn snacks that worked well or prep ideas that save time. Were your meals helping you stay fuller for longer etc.

By working through this sheet you will be setting yourself up for success and not failure. This is because you are following principles almost 99% of the population that are trying to lose weight don’t do: you are reviewing what you’re doing, seeing if it’s working or not and developing a unique plan for you for the coming week. Go for it!

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Gorgeous, healthy, tasty, healthy. Done!

Here is a small list of healthy gorgeous recipes and ideas that can help you enjoy your treats and stay on track with your goals! To read about how this can help so much read

1) Parmesan Crisps

Preheat oven to 190C/gas5, line a flat baking dish with baking paper. Place heaped teaspoons of grated unpasteurized Parmesan cheese on the baking sheet, leaving space for them to spread when cooking. Bake for 8-10 mins, until golden brown and bubbling. Remove from oven and cool until set. Remove carefully and store in an
airtight container.

2) Dip Prunes/dates dipped in melted dark organic chocolate and leave to chill until chocolate has set (a cheeky festive option could be to pre-soak the dates in brandy!)

3) When making carrot cake use ground almonds instead of flour and honey/stevia instead of sugar!

4) Gluten free mince pies!

How to make the mince:

220g fresh cranberries, 340g bramley apples (cored and grated, don’t peel), 170g shredded suet, 340g raisins, 280g sultanas, 280g currants, 5tbsp honey, 140g xylitol/stevia (or another natural sugar alternative), grated zest and juice of two oranges and two lemons, 4tsp ground mixed spice, 1tsp cinnamon, 1tsp freshly ground nutmeg, 6tbsp of brandy. Mix all ingredients together, put into jars and refrigerate till needed!

How to make the pastry:

– 340g (12oz) ground almonds, 110g (4oz) Quinoa flour, 220g (8oz) organic butter, 1 egg & a little cold water to bind the pastry

– Chop up the cold butter into the ground almonds and the quinoa flour, work in with your fingers or mixer until the mixture is like fine breadcrumbs. Bind with the egg and water, keep covered in fridge till needed.

Construction of the pie!

– Roll pastry to approx 0.5cm thickness

– Cut to required size, place in tray, put in a tablespoon of mixture

– For the top you can either make a lid of pastry or cut a festive shape like a star, heart etc or just sprinkle some ground almonds!


Energy balls and the tastiest nuts you’ll ever eat!These mini farinata pizzas are a great snack idea for parties (farinata is an italian flat bread made from chick peas and can be bought in any regular supermarket) Top with any of your usual favourite toppings!

The final recipe is the original scribblings of Mrs C’s attempts at gluten free cookies!



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