It is absolutely amazing how helpful logging your food intake is.  People dread it, but once they learn to do it consistently the progress is immense.

We get so many questions about this topic that I decided to take the e-mail response from the following log and copy it here word for word.  This is the first log from this person so I tried to keep the response rather short so as not to become overwhelming.

There are numerous online tools that make this task easier for those technologically savvy people that have access to a computer/smartphone all the time, but this person chose to use the tried and true pen and paper.

(Click the image to enlarge)

• Add in a mid morning snack.  Some fruit/veggies and a protein source (yogurt, unsalted nuts, cheese stick, natural peanut butter…)  It does not need to be much (10-30g protein), but something around10:30ish will go a long way in telling your metabolism that you have not forgotten about it.
• PROTEIN!!!!  Great job getting your fruit, but that only covers one of your 3 macronutrients.  Your breakfast and morning snack seems to be deficient of both protein and fat (you do need a little bit of fat no matter what the media tries to have you believe)
• When you just have fruit your body will be hugry much more quickly.  If you add in some protien the body is satiated for a much longer period of time (2.5-3 hours ideally)
• Find some easy snacks that you can prepare in advance and have with you (ziplock bags, tupperware type containers etc.)
  • http://www.webmd.com/fitness-exercise/guide/good-protein-sources
  • http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
  • http://www.precisionnutrition.com/
• It is almost always preferable to eat whole food if at all possible.  If you really struggle with making this happen consider supplementation to fill in the gaps.  Remeber this is not intended to replace, merely to add to what you are doing with your whole food.

• If you feel the need to look into supplements I recommend Prograde above all others.
• http://funintelligenttraining.getprograde.com/

• Dinner:  What time do you go to bed?  If you are having your dinner at 8 and then going to bed at 10 this is not ideal.  Try having your larger meal at 6 and a smaller low carb snack at 8.  When you sleep your body does not process food nearly as well as when you are active, thus leading it to be used for means other than energy (not good)

This is just a quick example of a recent discussion, but the areas addressed are extremely common and may very well apply to you.

Tags: Article, Bootcamp, Common Questions, Diet, Education, fat-loss, fitness, Healthy Eating, informational, nutrition, results, Workout