The Importance of Keeping a Food Diary

Dr. Richard Herbold of Clifton Park, New York’s Capital District Vitality Center: Studies show keeping a food diary substantially improves success with your new diet

Whether you want to lose weight or manage an autoimmune disease, studies show keeping a food diary is one of the best ways to ensure success. For instance, diet research shows those who keep a food diary lose 30 to 50 percent more weight than those who don’t.

As a clinical nutritionist and chiropractic neurologist, I support patients from Guilderland, Loudonville, Delmar, Colonie, and other areas of the Capital District in my Clifton Park, NY office for various chronic health issues. Managing these conditions often requires some dietary changes. Weight loss can also help improve health. Patients should know that keeping a food diary is a great way to create new habits, stick to your plan, and help improve your health.

Keeping a food diary keeps you honest

It’s easy to think you are eating or behaving one way when the reality is strikingly different. Keeping track of everything you eat, portion sizes, and when you eat lifts the veil on bad habits you have managed to hide from yourself, such as how much sugar you really eat, how big your portions are, how frequently (or infrequently) you eat, or how often you eat a food you know causes problems for you.

Keeping a food diary for weight loss

One of the most popular reasons to keep a food diary is for weight loss. Most people underestimate portion sizes or how often they eat. Measuring the peanut butter or mayonnaise may show you’re eating much more than you thought.

Knowing you have to record everything is also great motivation to stick to your plan. That tantalizing dessert loses appeal when you see how those extra calories or grams of carbohydrates are going to kill your numbers at the end of the day. On the other hand, jotting down your exercise feels great.

It’s also good to tie in timing, location, and emotions with your meals. You may notice waiting too long between meals predisposes you to a binge, or that a particular person or situation increases your sugar cravings.

Keeping a food diary for health changes for patients

Food diaries aren’t just for weight loss. Many people must make dramatic dietary changes to manage a chronic health condition. Autoimmune diseases such as Hashimoto’s hypothyroidism, multiple sclerosis, psoriasis, and rheumatoid arthritis all respond positively to changes in diet. Tracking both what you eat and your symptoms not only helps with compliance, but also can show you if any foods flare up your condition. For instance, you may be following a gluten-free and dairy-free diet but notice your health worsens when you eat eggs.

In my Clifton Park, NY office, I offer patients from Guilderland, Loudonville, Delmar, Colonie, and other areas of the Capital District support for their health and such neurological disorders as depression, anxiety, ADD/ADHD, autism spectrum disorders, and other brain-based issues. For more information, contact my office.

Keeping a food diary to find food intolerances

In fact, a food diary is an excellent tool for an elimination-provocation diet. These diets involve eliminating common dietary immune triggers such as grains (gluten in particular), dairy, eggs, soy, and sweeteners for a number of weeks. After the elimination period you add in each food one at a time every 48 to 72 hours and monitor your reactions.

Most people don’t realize they have a food intolerance because either they eat the food all the time or because reactions can happen up to 72 hours later. By removing the foods for a period of time and then introducing them singly, the immune system will typically produce a noticeable reaction if that food is an issue. It’s important to record symptoms as they appear. They can be very diverse and affect the skin, digestive tract, respiratory system, mood, mental function, joints, and more.

Ask my office about tips for keeping a food journal, weight loss, and implementing an elimination-provocation diet.

At Capital District Vitality Center we can help patients rom Guilderland, Loudonville, Delmar, Colonie, and other areas of the Capital District address dietary imbalances to better support their condition.

Clinic Hours

Monday
9:00am - 5:00pm
Tuesday
2:00pm - 5:30pm
Wednesday
9:00am - 5:00pm
Thursday
2:00pm - 5:30pm
Friday
8:30am - 12:00pm

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Patient Reviews

  • Richard Herbold is topnotch, and has helped me over several decades! A gifted healer might be a rarity. I have always felt privileged to receive his adjustments to target whatever is blocked or out of place. Immediate relief is always noted....
  • Long story short, after a year and a half of countless doctor visits to try to figure out what was wrong with me (couldn’t move my joints, extreme pain and swelling, ect….) I was told I had RA and would be on methotrexate for the rest of my life. I went to Dr. Herbold to get his opinion. Wit...
  • A year ago today a very itchy/stingy patch appeared on my upper arm near my armpit. Over a two week period the ‘rash’ crept to my other arm and to my chest and my back, and was absolutely unbearable by mid-December. I went to my GP – desperate for a diagnosis and treatment. I noted to ...
  • When I wrote previously, I was beginning a 24 session program of trigenics….combined with three additional therapies twice weekly. At the time, I was experiencing extreme exhaustion when completing the smallest of tasks…due to spinal stenosis and numbing. I was having back pains, shoulder is...
  • When I first came in, I had to walk with a cane, or a walker because I was so off-balance. My feet were so numb. And my legs always felt dead or heavy. As I started going through the treatments, a lot of my feeling started coming back. Where before I couldn’t bend my toes, lift my leg, climb stair...
  • I have been a patient of Dr. Herbold’s for many years now and have always been impressed with the professionalism and compassion of the office staff that never waivers. They try to accommodate their patients’ schedules and needs, going the extra mile. Also, Dr. Herbold listens to his patient...
  • Thorough, knowledgeable, professional, personable. I had a very top notch experience here for my first appointment. The fifth star in the rating will be earned by results which I am confident will come. What a refreshing experience to spend time with a fellow practitioner who thinks outside the box as I...
  • Dr. Herbold is helping me with my weight, which has not budged in spite of being a nutritionist myself. His blend of scientific knowledge, clinical experience so he can sense exactly what the next steps are, compassion and humor are helping me. At last, someone who can heal this healer (me)!...
  • Dr. Herbold and Beth are great! They are very knowledgeable, helpful and responsive to both my son and I. Our experience with using their Neurofeedback system has been very good. I am most appreciative of Dr. Herbold’s holistic approach on the importance of nutrition, exercise, etc. as part of our...
  • I have known Dr. Herbold for 11 years now. He is a wonderful doctor, a trusted confidant, and a wonderful human being. He has helped me and my family many many times with health related needs. Dr. Herbold is very compassionate — a great teacher and mentor. We are so fortunate to have someone of hi...

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