Ready your pen and paper.
When starting out on keto, keeping notes about your weight loss, the foods you eat, and how you feel in general can make your experience much more enjoyable and manageable. In fact, studies have shown that individuals lost more weight during the weeks they used a journal than the weeks that they went without self-monitoring.
Start off by grabbing a journal like these classic leather or brightly-colored options. While you’re at it, feel free to grab some colored pens to make journaling more fun.
What should I write about?
Start with your weight and measurements on your first day of keto. Then each day, every other day, or twice a week you can record the changes in pounds and inches. You can also check out our goal progress printable to keep in your journal for colorful success tracking. Of course, you can weigh weekly and take measurements monthly, too. The sky’s the limit!
Write down your breakfast, lunch, dinner, and snacks, along with notes on how you feel after. It’s also helpful to jot down easy recipe discoveries to recreate them in the future. By logging your food, journaling can keep you honest about what you’re eating and keep you honest and accountable for slip-ups. I’ve also used journaling to find food intolerances (dairy, gluten, and soy) I didn’t even know I had beforehand! Try it!
Look up recipes to plan out a week of meals and craft a grocery list from the ingredients. Not only does this take the pressure off of coming up with dinner ideas on the fly, but it also makes you more efficient with your shopping. You can also keep notes on changes you’d make to recipes and how your family liked them.
Did you get moving today? What did you do? Tracking your physical activity is another way to keep yourself accountable. You might notice on weeks you exercised vigorously you lost more weight – or maybe less. Tracking what you’re doing, when, and for how long is an easy way to track what’s working for you in your weight loss journey.
Your journal can be anything you want!
Anything and everything can be documented in your journal—it’s for your benefit! Being able to look back on what you were feeling at the beginning of your keto journey can provide insight for long term success.