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Tracking your food intake

To get the best results from the JLC plan you'll need to keep track of your nutrition. Keeping a food diary helps you to see how much you are actually eating (Too little as well as maybe too much), to be more aware of what you are eating, hold you accountable and to identify what you need to change in order to reach your goals. There are a few ways of keeping track of your nutrition. The more consistent you are in tracking your nutrition, the more you will find out what works for you and what you might need to change along the way to achieve the results that you want.  


Calorie counting is the most accurate method of tracking your nutrition.​


Calorie intake has by far the greatest effect on dieting success. The calorie and macro targets that you need to hit can be found using the JLC Macro Calculator. Getting close these numbers consistently will get results. The easiest way to keep track of your food is with the MyFitnessPal app. All our meals can scan directly into MyFitnessPal. The app has a massive database of food options and is used by millions of people worldwide. The app is really easy to use and makes tracking your nutrition a pretty easy thing to do. If you want to learn more about the app have a look at:  


 Step 1: download the app on your phone (or go to and create your profile. 

 Step 2: Adjust the calorie and macronutrient targets to the values given from the JLC Macro Calculator. (open the app, click ‘more’, then ‘goals’, then ‘calorie and macronutrient goals’ and adjust).​

Step 3: Record your intake. Make sure you record ALL foods, ALL snacks and ALL drinks (water, tea, coffee, juice, etc.). To add these, tap the large blue ‘+’ button, and then tap ‘Food’. Select a meal category and then tap in the field, ‘search for a food’ at the top of the next page. Or, on the Diary page, tap ‘+ Add Food’ under a meal category in your diary.


Every time you eat or drink something, make sure you weigh the quantity or check the food labels, open the app and log what you ate/drank and in what amount. The app will automatically calculate the amount of calories and macronutrients the foods contain.​

Step 4: When you go to the ‘Diary’ page, you can see how many calories you’ve already had and how many you have remaining. Scroll down and open ‘Nutrition’. This gives you an overview of the nutrients consumed. Check if you are on track for the day, and if not make sure you adjust the rest of your daily intake accordingly.​


Confused? Reach out to us and we'll be more than happy to help!

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