How to Keep a Food Journal You Will Actually Read Back
A food journal that works has five columns: time, food, grams, calories, a note. See a filled page and a 3-question weekly read-back.
Claire Donovan · · 6 min readEditor, Calsa blog
Claire Donovan, page 15
Claire Donovan · · 6 min readEating Fast Food in a Calorie Deficit
Calorie deficit fast food counted from the chains' own menus: ten McDonald's and Chick-fil-A meals at 200–900 kcal and four Chipotle bowls at 355–905 kcal.
Claire Donovan · · 6 min readDoes Calorie Counting Work? The Diet Study Evidence
Calorie counting diet study evidence: a review of 22 studies tied self-monitoring to weight loss and rated the proof weak. See what the trials add.
Claire Donovan · · 6 min readHow to Be in a Calorie Deficit Without Counting Calories
How to be in a calorie deficit without counting calories: choose lighter foods, serve once, watch the trend. 200 kcal is 588 g of broccoli.
Claire Donovan · · 5 min readFree Calorie Counter Apps: What the Free Version Leaves Out
Free calorie counter app: 10 of 15 trackers have a free tier. See what it leaves out and test any app in ten minutes with USDA food numbers.
Claire Donovan · · 9 min readFood Journal Apps: Words, Photos or Numbers?
Food journal apps log by words, photos or numbers. One breakfast came to 321, 458 or 541 kcal on grams alone. Plus a paper template and a checklist.
Claire Donovan · · 9 min readHow to Weigh Food for Macros and Calorie Counting
How to weigh food for macros: use grams, tare the bowl and match raw or cooked to the entry. Cooked rice is 130 kcal per 100 g, dry rice 365 kcal.
Claire Donovan · · 6 min read1 Tablespoon Olive Oil Calories: 119, and Why Oil Is the Easiest Number to Miss
1 tablespoon olive oil calories 119: a level spoon is 13.5 g at 884 kcal per 100 g. See teaspoon, cup and other oils, and how to weigh a pour.
Claire Donovan · · 4 min readA Calorie Counting Grocery List That Makes Logging Easier
A calorie counting grocery list of 17 staples with the gram weight and kcal of each unit from USDA records, plus why a cup is a poor way to log.
Claire Donovan · · 5 min readHow Many Calories Is a Banana? By Size and Ripeness
How many calories is a banana? A medium one (118 g) has about 105 kcal, a small 90 and a large 121. See the table by size and by ripeness.
Claire Donovan · · 5 min readFree 7-Day Food Diary PDF: Fill It In for Your GP or Dietitian
Get a free food diary PDF from Allergy UK or copy a 7 day layout for any GP or dietitian, then fill it in as you eat. A week shows a pattern.
Claire Donovan · · 6 min readGLP-1 Diet Recipes: Small Meals That Still Carry Protein
GLP-1 diet recipes for a smaller appetite: six small portions with 20–31 g of protein each, with grams and USDA numbers, from five-minute bowls to soup.
Claire Donovan · · 7 min read
