Food Diary (Free & Downloadable)

Why Tracking What You Eat with a food diary (And When!) Helps With Weight Loss

Mindfulness has been proven to relieve stress, improve sleep, and improve gastrointestinal issues. But would you believe it can help us lose weight, too?


Mindfulness is a behavioural technique that can help us put our habits in perspective. What we eat affects our mood, health, and overall energy level. Sure, it might seem like a pain to track every single thing we eat and drink, but when it comes to weight loss, there are few better habits than logging food consumption to discover new things about ourselves and our relationship with food.

Paying attention to the moment-to-moment experience of eating can help you improve your diet, manage food cravings, and lose significant weight. Listening to your inner dialogue is one of the most reliable ways to understand your weight loss dashboard. If you know you eat a sleeve of cookies every time the proverbial “s.h.*.t” hits the fan, that’s a pattern you can break once you’re mindful of it. Tracking mood along with our consumption will help us reveal trouble spots in our routine and shed lbs!

Keeping a food journal keeps weight loss goals on track

Unfortunately, we often ignore what we are feeling and reflexively use food as a coping measure to stomach uncomfortable emotions. A food diary can be a useful tool to combat this process because it can provide meaningful insights into your eating habits and patterns.

Studies have shown self-monitoring foods we consume to be the most effective way to successfully lose weight and keep it off. In one weight loss study of nearly 1,700 participants, those who kept daily food records lost TWICE AS MUCH weight as those who kept no records!

There are so many incredible benefits of tracking food using Thinco’s free printable food and mood diary. It’s only when you write down *everything* you eat and drink that a true story is revealed. People are often shocked by how much they DO eat.

The very act of recording this on a formatted worksheet can deter overeating since we often reconsider eating something if we actually have to write it down. A candy bar tastes a whole lot better than it looks on paper, and a surprising number of us conveniently don’t count the staggering amount of calories consumed in the form of snacks and drinks.

Keeping a food journal keeps weight loss goals on track

Thinco’s free food and mood diary helps you pause . . . and *listen* to what your body is telling you. Pay special attention to what you feel before, during, and after a meal and you will learn a lot about your emotional triggers.

Also, a eating diary can be used to record more than food intake. You can use it to record the emotions, situations, and crises that cause you to overeat or make poor food choices. It will become an invaluable resource that identifies emotional eating triggers and helps you address why you overeat . . . and get proactive about changing the situatione

Stress is an accurate warning sign of unhealthy eating

Stress is hard on the body and can crush your weight loss goals. Excess stress leads to a multitude of consequences, including weight gain. Whether the extra weight is a result of overeating, unhealthy food choices or our body’s response to increased levels of cortisol, getting a handle on stress is a priority if we want to prevent stress-related weight gain.

There is SO much truth behind the term “stress eating.” Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale. In the short term, stress can actually shut down appetite because the nervous system sends messages to our adrenal glands to pump out adrenaline, which triggers the body’s fight-or-flight response and puts eating on hold. But if stress persists, adrenal glands release another hormone called cortisol, which increases appetite and ramps up the motivation to eat.

Feeling stressed? It’s *essential* that you track this and everything you consume in a eating diary so you can get a rational understanding of what is driving you to overeat. Armed with this knowledge, when you recognise that you’re in a stressed-out state, instead of reflexively heading to the refrigerator, you can choose from a range of alternative behaviours. Meditation, for example, has been shown to significantly reduce stress-related high blood pressure and heart disease. But it can also help you be more mindful of food choices.

Monitor and manage emotions in one simple food diary

Stress certainly is not the only mood that can drastically impact weight gain. Emotional eating is a tried and true way to suppress stress, anger, fear, boredom, sadness and loneliness. In the midst of a relationship conflict? Jot down when you have fights with a partner in your food diary so you can compare the proximity of the argument to potential binge eating. Other factors to keep an eye on include work stressors, chronic fatigue, financial pressure and health problems.

Yes, these issues can be serious, but they do not have to equate to unhealthy eating! Download Thinco’s free food diary to track the time of day of your meals and snacks along with your mood, hunger level, and desired food to add serenity and order to your weight loss journey

How to fill it in:

  • List everything that you consume. That includes drinks and water intake.
  • Try to be specific. If you are following the Thinco program, make sure to add the quantities.
  • Add your symptoms after eating such as “still feeling hungry”, “bloated”, “headache”, “happy” or simply “feeling accomplished”.
  • Be as truthful as possible. This is to help you! You don’t have to share this with anyone else.
  • Compare your mood between weeks and try to think about what might have caused a specific feeling.

Download the complete Thinco® Program Guide:

Please note, this program needs to be used in conjunction with the Thinco® Weight Control Drops or Thinco® Weight Control Capsules. If you’ve already purchased and just want a handy version of the PDF guide, or happened to lose your printed program guide, we’ve shared it here for you to access!


Thinco® Approved Products Appendix

Thinco® Diet Meal Plan Example

Phase 2 Allowed Foods List

Download the 21 Day Standard Meal Plan

Download the 21 Day Active Meal Plan

Download Pounds & Inches PDF

Key Ingredients

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