I made this easy-to-use spreadsheet for recording what you eat on a day to day basis. There is a separate sheet for each day of the week and you can record what you ate, the amount of calories (if you want to) and add some comments – such as ‘first time I ate raw cacao, it tasted good and gave me lots of energy‘, or ‘swapped my normal coffee for a green tea, missed the caffeine‘.
I’d recommend saving the template and then saving a new copy of the spreadsheet each week for 10 weeks during your 10-Week Transformation – so you can track your progress, dietary choices and whether the amount of food and calories you eat/need changes.
Using the Daily Food Diary
• You will need to have MS Excel in order to view and fill in the food diary template. If you do not have it, you can download a free version here (but you cannot edit or save – print the doc and fill in manually)
• Once the document is opened, you’ll see there is a separate page/tab for each day of the week (click tabs at bottom of the page).
• In the top right box next to ‘Max. daily calories’, enter the maximum amount of calories you wish to consume each day. The default is set at 2000, which is the average amount for a woman to maintain body weight. This maintenance value is around 2500 for men. If you wish to lose weight, decrease the value by a few hundred – 500 calories under per day is safe amount to decrease by, although if you do a lot of exercise then you may need to increase this accordingly – this is your gross calorie value per day.
• Enter all the foods and beverages that you consume each day in the table – if you run out of room, you may need to group some foods together – i.e. a meal.
• Enter the calories for the foods and any comments, e.g. good food choice, felt bad after eating this food, made me tired, gave me energy, felt full etc.
• The total number of calories will automatically populate in the bottom yellow box and will tell you if you are under or over target.
• Enter the amount of calories you may have burnt through exercise throughout the day (NB: one mile walk/run roughly=100 calories, 10 min cross train/row/hard cycle/swim =100 calories).
• In the ‘Grand Total’ box, you’ll see your net amount of calories consumed in the day, after exercise. So for example, if your target is 1500 calories net. I you ate 2000, burnt 500 then you’d see 1500 in the Grand Total box and you’d be on target.
• It is a good idea to keep a food diary for at least a week and ideally for the duration of the ’10 Week Transition’.
Right click links and ‘save as’ – check your computer’s download folder