Should I Keep A Keto Journal?

Starting the keto diet is an excellent way to achieve your fitness and wellbeing goals, but the temptation to drop out of it at the first hiccup can sometimes be intense. Especially in social situations, it is easy to end up cheating on your diet if you are not motivated enough. And that’s what keto journaling is for! Should I keep a keto journal?

You should keep a keto journal because it is an excellent way to record your achievements, body changes, energy levels, and progress that might not be visible otherwise. However, you can also write about meal plans, ingredients used, and recipes. This is necessary for a healthy keto diet.

Let’s have a look at why you should keep a keto journal and what it should include. And, check out the top tips for picking the ideal keto journal!

The Benefits Of Keeping A Keto Journal

As mentioned by Katherine D. McManus, MS, RD, LDN in a Harvard Health Publishing article, keeping a food diary is extremely valuable. It can help you gain precise insights on what you eat and how healthy and nutritious your diet actually is. It is also useful to understand what changes need to be implemented to achieve your fitness or weight goals.

However, food journaling becomes even more critical when you are following a diet such as Keto. Indeed, this lifestyle will work and provide you with the goals you had hoped to see, but you should not cheat. Allowing yourself to have non-keto food can have counteractive effects and set you back!

Keeping a journal of your low-carb journey is part of a healthy lifestyle that can help you stick to your diet.

We’ll have a look at all the benefits of this choice in detail. But if you are in a rush, watch the video below for an overview of keto journaling!

It Can Motivate You To Achieve Your Goals

Psychotherapist and psychology instructor Amy Morin writes for that journaling is one of the best ways to increase your motivation levels. Indeed, introducing journaling to your routine is an optimal way to reflect on your life and diet, and you can start to be grateful for each day’s little achievements.

You Can Track Your Success

While following a diet, your body needs to adapt to the new nutritional regime at first. So, results will come by sticking to it, and they might not all be visible during the first days of the new diet.

Regularly entering your successes and achievements can help you stay focused on the benefits and rewards you experience – even if you cannot see them in the mirror just yet!

You Can Keep Track Of Your Keto Meals And Water Intake

We all live hectic lives, and sometimes it can be hard to keep track of what we eat and drink during the day. Keeping a keto journal – especially if you buy one made for this use – can help you track the ingredients used, the calorie intake, and recipes you have tried. 

Thanks to this strategy, you can also plan meals and make it even easier to stick to your nutritional regime.

It Can Help You Be More Inspired About Your Recipes

Sticking to a diet can be extremely challenging if you always eat the same meals and ingredients. Indeed, you might end up falling for the trap of repeating the same menu every day because it is easy to prepare, and you know you like it. 

However, the keto diet has become an international event, and chefs, restaurants, and cookbooks have developed to supply you with all the keto resources you need. Therefore, there are plenty of recipes that are just waiting for you to try them!

A food journal can help you plan for them and shop for the right ingredients beforehand. Keeping your keto journal with you can also help you jot down ideas about recipes when you find one that sounds delicious!

What Should You Include In Your Keto Journal?

Now you are a step closer to buying a keto journal and set yourself up for success! However, once you have your new journal in your hands, what should you include in it? Let’s see what the essential aspects to cover are!

Your Meals And Ingredients Used

Of course, the main reason for buying a keto journal is to keep track of the foods you eat and your water intake. Since it is a low-carb, high-fat diet, the keto diet requires you to eat only certain foods. Keeping track of your menu is essential to ensure that you are doing it right!

Luckily, professional keto planners are designed to make it even easier for you to write down your ingredients and meals. You can do so by adding the ingredients used in the dedicated boxes for breakfast, lunch, and dinner.

Your Exercise

Keto is much more than a diet – it’s a lifestyle. So, it is not only about the foods you eat, but also about the positive changes you have brought into your life. The number one change that will work with you to achieve your fitness goals is exercise. 

Entering how much exercise you do each week and how your gym training is progressing is essential to keep track of improvements.

Recipe Ideas

As we have seen, the most challenging part of following a diet is that you might get bored with the same ingredients and meals. However, there is a lot of inspiration that can be found online, in websites and apps such as Perfect Keto and TotalKetoDiet

Of course, after you have found the perfect recipe, you should jot it down – or at least make a note in your journal and plan for it. This is the best way to know that you have a backup when you are craving comfort food or just a more refined meal than your quick work lunch!

Your Physical And Mental Changes

Keto is a low-carb journey, and you are likely to experience changes in your body and mind. These might not be immediately apparent, and, sometimes, you might feel like results are not happening. However, the keto diet is known to be extremely efficient, and keeping track of your body changes will help you better understand this process.

Find The Perfect Keto Journal

Each person following the keto diet will have different requirements and preferences regarding the perfect keto journal. Indeed, you might prefer more spacious pages where you can write as much as you want. Or, more schematic pages might be more suitable for your fast-paced lifestyle and help you write down the information you need without losing time.

You might decide to create your journal from scratch – for example, using a plain notebook. You could also pick a model made explicitly for keto journaling, such as the well-crafted My Keto Journal.

Whichever you prefer, there are some features that your keto journal should not fail to have. These are:

  • A calendar 
  • Enough space to add extra notes and recipe ideas
  • Food boxes where you can easily record your food and water intake
  • A session dedicated to exercise on each page
  • A weekly review page
  • Motivational quotes that can help you keep your morale up!


Following a keto diet can be an exciting journey of self-discovery and positive change. However, without proper journaling and tracking, you might not be able to motivate yourself and stick to the goals you had in mind to achieve. 

Indeed, journaling can help you stay focused on what you want to achieve and make the changes more apparent throughout the journey. And, of course, a journal gives you a place where you can always write about the unique recipes you have found!

Related Questions

Do you gain weight back after keto? If you go back to your original way of eating without taking the necessary precautions, you will likely regain all the weight you lost on a ketogenic diet.

Why is a ketogenic diet becoming so popular? The diet promotes stable blood sugar and steady weight loss while being easy to follow and understand.

What age should someone start keto? There is not a minimum age to begin keto. Exhaustive studies have been conducted that show keto is safe and beneficial for all ages, from newborns to older men and women.



Derek Masters

Derek Masters is an Amazon best-selling author. After much research, he began keto at 381 pounds in the middle of 2019. Losing 60 pounds and counting, he wants to share what he's learned with others who wish to learn about the ketogenic lifestyle

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