Use this free printable bariatric food journal to track what you eat the "old fashioned" pen and paper way. Who needs apps?! This is personally my favorite way of food journaling.
The ultimate weight loss tool is NOT a treadmill. It’s not a pill or powder, nor a great diet book. It’s a pen! Countless studies have proven that using a food journal is the most effective method of losing weight and keeping it off.
Owning this free printable bariatric food journal can’t make you lose weight, but using it is certain to help.
There's a column to record the time you eat each meal. Take a few moments at the beginning of the day to plan your mealtimes in advance, rather than just jotting down what time it is at the exact moment you eat (or trying to remember at the end of the day). It’s ok if they’re rough mealtimes or different times day to day.
Have a general sense of when you’ll eat. Planning mealtimes in advance gives you little stepping stones to get through the day. It changes eating from being “reactive,” to being “intentional.”
There’s room on the free printable bariatric journal to record 6 meals. This doesn’t mean you have to eat 6 meals per day. Early on it’s usual to eat 4-6 times per day to meet your protein goal. Your bariatric eating schedule will change the farther out from surgery you get.
Write down what you ate, and how much. For example, instead of writing “plain nonfat Greek yogurt,” write 1, “6oz container plain nonfat Greek yogurt.” If you’re portioning from larger containers, use measuring cups, spoons, and/or measured ladels as you dish out food, so you’re not wildly guessing your portion sizes.
There are designated columns in the free printable bariatric food journal to record protein, calories, and fiber. I left you two blank columns in case you want to track other parameters like carbs and fat or sodium.
Don’t forget to tally the grand totals every day, and compare your totals to your target goals (60-80 grams of protein, etc.)
There are 8 boxes, each representing 8 ounces of water or calorie free fluids. If your water bottle is 24 ounces, check off 3 boxes each time you finish it. If your water bottle is 32 ounces, check off 4 boxes each time you finish it. You get the idea!
There's space to reflect on your food journal and write down any notes you feel appropriate. Perhaps you journal what went well. Perhaps you add what you’d like to improve.
Perhaps you write down something you learned from reviewing your journal like:
Writing down what you eat is a form of accountability….whether you ever show it to anyone or not. Just like taking notes in school, writing reinforces knowledge and awareness. And it doesn’t do any good to fudge!