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Your food and lifestyle log
Welcome to the Blood Sugar Diet interactive Food and Lifestyle Log.
Over the next few months you are likely to be making profound changes – some of
these will be easy to integrate with your daily life, some will be more difficult.
We absolutely encourage you to commit to keeping a record of your experiences and
results – they are both a very powerful motivator for change as well as a support tool
to help you make these changes your new “normal”.
As Michael Mosley says in The 8-week Blood Sugar Diet:
“When you are in the thick of a new eating regime, you will inevitably have moments
of doubt or forget why you are putting yourself through it. So, before you start, jot
down all the reasons (as specific as possible) why you want to get your blood sugar
under control. Keep it with you. Make it into your screen saver. Read this list whenever
you feel yourself weakening.”
This interactive food and lifestyle log is designed as a tool to support you throughout
your change. This is a simple technique as well as a powerful therapeutic tool to learn
more about yourself and become more aware of how your daily choices affect you.
This log is designed to support you achieving your best results.
Good luckYour Blood Sugar Diet Team
MY statistics
Week
Body fat percentage (DEXA scan)
Visceral fat (DEXA scan)
Bone density (DEXA scan)
Lean muscle mass (DEXA scan)
Fasting sugars (blood test)
HbA1c (blood test)
LFTs (blood test)
AST:
LFTs (blood test)
ALT:
LFTs (blood test)
GGT:
Lipids (blood test)
Triglycerides:
Lipids (blood test)
LDL:
Lipids (blood test)
Total Cholesterol:
1
6
12
MY self assessMent How would you describe your:
Energy levels
Cravings & addictions:
Hair & skin:
Body shape:
Mood & emotions:
Breathing:
Digestion:
Bowel movements:
Sleep:
Weight: BMI: Waist circumference
1Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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Week DATE
Goals this week:
MY prOGrAM GOALS
1.
2.
3.
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Congratulations You have completed week one! “Every day is a good opportunity
to move yourself in the right direction.” Cathy WonG, nD
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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tuesDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
2Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Well done! that’s week two done. “Be not afraid of taking tiny steps,
be afraid of standing still.” ChineSe ProverB
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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tuesDaY
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WeDnesDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
3Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week three can set you free!
“Your resistance is a sign that your system is reconfiguring itself toward success.” toDD herman, thepeakathlete.com
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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tuesDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
4Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week four is through- Good on you!
“Whether you believe you can or you believe you can’t, you’re probably right.” henry t ForD
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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tuesDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
5Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week five You’re even more alive!
“Set a goal, and in small, consistent steps, work to reach it. Get support from your peers when you start flagging. Repeat. You will change.” Seth GoDin
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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tuesDaY
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WeDnesDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
6Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Congratulations Week six. You are half way! “When the resistance has gone,
so are the demons.” Pema ChoDron
Energy levels
Cravings & addictions:
Hair & skin:
Body shape:
Mood & emotions:
Breathing:
Digestion:
Bowel movements:
Sleep:
Weight: BMI: Waist circumference
MY self assessMent How would you describe your:
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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tuesDaY
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WeDnesDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
7Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week seven: We’re on the homeward run! “If you’re only willing to do what’s easy,
life will be hard. But if you’re willing to do what’s hard, life will be easy.” t. harv eker
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
MonDaY
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tuesDaY
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WeDnesDaY
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thursDaY
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friDaY
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saturDaY
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
8Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week eight. Great!“Surround yourself only with people who are going to take you higher.” oPrah WinFrey
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
9Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week nine and we’re nearing the finish line! “Trust yourself. Create the kind of self that
you will be happy to live with all your life.” GoLDa meir
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sunDaY
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
10Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week 10 You’re so close to the end. “By changing your habits of thinking
and behavior, you can change the experience of your body and its aging.” DeePak ChoPra mD
Breakfast lunch Dinner snacks snacks MoveMent WeiGht
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DATE
Goals this week:
MY prOGrAM GOALS (review)
1.
2.
3.
11Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Week eleven What is your will?
“As is your desire, so is your will.As is your will, so is your deed.As is your deed,So is your destiny.”the UPaniShaDS
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DATE
Goals this week:
12Week
How am I feeling physically:
How am I feeling emotionally:
Challenges this week::
Ideas for overcoming these challenges:
I am proud of:
Congratulations! Week twelve. You made it! “The point of life is happiness.”
the DaLai Lama
Energy levels
Cravings & addictions:
Hair & skin:
Body shape:
Mood & emotions:
Breathing:
Digestion:
Bowel movements:
Sleep:
Weight: BMI: Waist circumference
MY self assessMent How would you describe your:
After viewing your statistics, your self assessment and your program goals, describe how you feel:
