Želite smršaviti? Želite saznati više o svom tijelu? Morate li brojati ugljikohidrate jer liječite kroničnu bolest poput dijabetesa? Želite li biti sigurni da jedete makronutrijente u ispravnim omjerima? Snimanje hrane^(Food) rješava sve ovo, pa čak i više. Znam to jer se bavim sečom hrane skoro godinu dana. U ovom ću članku podijeliti kako svatko može prijaviti svoju hranu koristeći popularnu, besplatnu mobilnu aplikaciju pod nazivom MyFitnessPal , koja radi na svim glavnim mobilnim platformama: Android , iOS i Windows Phone .

Zašto odabrati MyFitnessPal^{(Choose MyFitnessPal)} , a ne drugu aplikaciju^(App) ?

Odabrao sam MyFitnessPal uglavnom zbog velike baze korisnika. Znao sam da će baza podataka o hrani koju kreiraju i njihovo osoblje i njihova korisnička baza biti njegova glavna vrijednost. Pogotovo u današnjem svijetu, gdje je mnoga hrana koju jedemo ili sastojci koje kupujemo pakirani.

Da budem iskren, nisam napravio temeljitu usporedbu između više aplikacija kada sam ga počeo koristiti. Baš^(Just) kao što nisam počeo s bilježenjem hrane, već s brojanjem kalorija. Moj glavni poticaj da ga nastavim koristiti bio je da, dok su se moje potrebe razvijale, on ih je mogao podržati.

Jedna od najvećih prednosti koju vidim u korištenju ove aplikacije je njena ogromna baza podataka UPC bar kodova i povezane hrane. Čak iu Rumunjskoj^(Romania) većina sastojaka ili namirnica dostupnih u supermarketima može se pronaći u njegovoj bazi podataka, što je nevjerojatno!

Aplikacija je dostupna za sve glavne mobilne operativne sustave: iOS, Android , Windows Phone i Blackberry . Odnosno, uz web sučelje koje vam omogućuje pristup iz bilo kojeg preglednika. Što se tiče dizajna, to nije najprikladnija aplikacija ikad napravljena, ali dobro radi svoj posao.

Što možete učiniti s aplikacijom?

Što možete učiniti s MyFitnessPal -om ? Možete učiniti nekoliko stvari:

• Brojite^(Count) kalorije ili bilo koju vrstu makronutrijenata, što se toga tiče.
• Planirajte obroke i unesite ih prije jela kako biste vidjeli kakav bi bio njihov otisak na vašim dnevnim ciljevima. Ovo možete koristiti za promjenu izbora obroka ako vam ne pomažu dovoljno da postignete svoje ciljeve.
• Ispišite svoj dnevnik hrane kako biste ga pokazali svom liječniku. Žena jednog od mojih prijatelja je trudna i trenutno to radi kako bi bila sigurna da se hrani optimalno, kako bi povećala svoje šanse za sretnu, zdravu bebu.
• Pratite svoje navike pijenja (i vode i alkohola); Na primjer, neki ljudi piju premalo vode, dok drugi piju previše (alkohol, gazirana pića ili čak dijetalna gazirana pića koja obično sadrže netrivijalne količine natrija)

Osobno sam ga koristio da smršavim i optimiziram svoje prehrambene navike, kako u smislu broja obroka, tako i u smislu razgradnje moje potrošnje kalorija: manje šećera, masti i natrija, više proteina i vlakana.

Unos svoje prve stavke u MyFitnessPal

Moj savjet je početi jednostavno, s dodavanjem pakirane hrane koju imate pri ruci. Nakon što instalirate aplikaciju i prijavite se, dočekat će vas početni^(Home) zaslon. Sadrži pregled vašeg trenutnog dana, kao što je broj do sada sagorjenih kalorija i broj pojedenih kalorija, plus newsfeed svih aktivnosti vaših prijatelja.

Kažu da ljudi koji imaju sustav podrške (dodali su prijatelje na ovoj platformi) gube 2 puta više od ostalih. Naravno, mršavljenje nije jedina svrha ljudi koji ga počnu koristiti, ali je jedna od važnijih.

Dodirom na "Dodaj u dnevnik"^{("Add to Diary")} odvest će vas do zaslona na kojem možete odabrati svoj obrok. Prema zadanim postavkama bit će 4 unaprijed definirana obroka ( doručak^(Breakfast) , ručak^(Lunch) , večera^(Dinner) i međuobroci^(Snacks) ), koji su obično dovoljni za 90% ljudi. Međutim, vidio sam zanimljive varijacije kao što su " Doručak br^{(Breakfast No)} . 2" ili " Ostali ručak^(Lunch) " korisnički definiranih obroka. Jedino ograničenje je da možete imati najviše 6 obroka.

Korištenjem opcije "Dodaj po crtičnom kodu"^{("Add By Barcode")} , nakon skeniranja artikla koji odaberete, prikazuje vam se zaslon na kojem možete mijenjati količinu hrane, dok vam se prikazuju nutritivni podaci kao što su broj kalorija ili sadržaj masti.

Nakon što shvatite koliko ste pojeli ili ćete pojesti (kako to učiniti je sama po sebi komplicirana rasprava), moći ćete odabrati obrok gdje ćete tu hranu bilježiti.

Prilično je zgodno, budući da svoj pametni telefon ionako svugdje nosite sa sobom. Za hranu koja nema crtični kod, postoji opsežna baza podataka koju treba pretraživati ​​(preko 4 milijuna artikala) pomoću ključne riječi.

Nakon što unesete svoj prvi unos hrane, možete početi graditi svoj dnevnik hrane za cijeli dan, stavku po stavku.

Kako možete uštedjeti vrijeme?

Kada pričam ljudima o tome što radim, najčešće prva primjedba koju čujem je "Doesn't it take a lot of time/energy?". Da budem sasvim iskren, u usporedbi s dobrobiti, ne. No, postoji nekoliko brzih savjeta koji će ubrzati vaše bilježenje hrane.

Kao prvo, MyFitnessPal će vam prema zadanim postavkama pokazati popis nedavno korištenih stavki.

Također, kada počnete zapisivati ​​svoju hranu, primijetit ćete da često jedete iste stvari. Zaslon "Frequent foods" je tada vrlo koristan.

Ponekad nećete pronaći hranu koju tražite u bazi podataka. Dakle, morate kreirati vlastitu hranu, navodeći podatke kao što su naziv, veličina serviranja ili broj kalorija. Te ćete namirnice moći vidjeti na posebnom popisu u odjeljku "Moja hrana"^{("My Foods")} .

Ako imate omiljeni obrok (recimo, sushi), a uvijek iznova jedete isti set više namirnica, možete spremiti postojeći obrok i dodati ga kasnije pomoću odjeljka "Spremljeni obroci"^{("Saved Meals")} .

Posljednje, ali ne i najmanje važno, ljudi koji kuhaju kod kuće mogu kreirati hranu po vlastitom receptu. Pruža vam način da odredite pojedinačne sastojke, kao i veličinu posluživanja.

Ako složenu hranu uvijek rastavljate na osnovne sastojke, zapravo ćete raditi s vrlo malim skupom unosa koje ćete staviti u svoj dnevnik hrane, a kartica s nedavnim namirnicama bit će još korisnija.

Svi ovi savjeti omogućuju mi ​​da većinu svog unosa hrane obavim za manje od 5 minuta dnevno, a iz toga izvlačim sjajnu korist.

Koliko često^(Often) trebate zapisivati ​​hranu^(Food) ?

U idealnom slučaju, trebate se prijaviti nakon svakog obroka. Da, čuo si me! Neki ljudi to čak i zabilježe unaprijed kako bi planirali svoje obroke.

Posjedovanje praznina u podacima čini ih mnogo manje vrijednim. Primijetio sam to dok sam radio sa svojim klijentima s ProgrammerFitness.com , kako bih im pomogao da podese svoj životni stil. Dani s prazninama podataka obično pokrivaju razdoblja u godini kada se ne želite prijaviti jer je previše ili ste prezauzeti. Budući da ljudsko tijelo uvijek ima odgođenu reakciju (ali ne znate za koliko), praznine u dnevniku hrane će kasnije utjecati, ali nećete moći to pratiti do podataka o hrani koji nedostaju.

Upoznao sam ljude s vrlo dobrim pamćenjem i discipliniranim prehrambenim navikama koji ih mogu prijaviti samo jednom dnevno. Istina je, međutim, prilično je teško to učiniti točno. Ako svaki dan pogriješite od 10% jer ste zaboravili zapisati sve što ste pojeli, ta pogreška može dugoročno dovesti do mnogo više. Na primjer, u mjesecima kada sam gubio na težini, 10% je lako mogla biti razlika između toga da ostanem na istoj težini ili da napredujem.

Sada imam više od 7 mjeseci kontinuiranih podataka i mogu reći da je vrlo korisno da nema praznina u vašem dnevniku hrane.

Kako provjeravate kako vam je prošao dan^{(Day Has Been)} ?

Ovisi o svrsi za koju koristite MyFitnessPal . Ali sve glavne metrike možete provjeriti na kartici "Prehrana"^{("Nutrition Tab")} .

Primjeri pitanja na koja se može odgovoriti na kartici Prehrana:

• Jesu li^(Are) moji makro omjeri točni? USDA preporučuje da ljudi jedu 20-35% kalorija iz masti, 45-65% iz ugljikohidrata i 10-35% iz proteina.
• Jedem li dovoljno vlakana?
• Jedem li previše natrija?
• Jedem li previše šećera?
• Jedem li previše kolesterola?

Često postavljana pitanja

Razgovarajmo o nekim pitanjima koja su mi drugi često postavljali kada sam im pokazao kako koristiti MyFitnessPal :

Radi li MyFitnessPal izvan mreže?^{(Does MyFitnessPal work offline?)}

Djelomično, da. Možete dodati namirnice koje se nalaze na čestim stavkama/nedavnim namirnicama i drugim sličnim popisima: svoju hranu, spremljena jela i svoje recepte. Da biste izvršili pretraživanje, bilo korištenjem UPC crtičnog koda ili ključne riječi, morate biti online.

Što se događa ako ne znam kako zabilježiti jelo?^{(What happens if I don't know how to log a dish?)}

Neke dobre prakse su traženje slične hrane ili čak rastavljanje jela na sastojke. Ipak je teško riješiti ovaj problem.

Jesu li sve informacije u MyFitnessPal točne? Čini mi se da ovaj hamburger ima premalo ili previše kalorija.^{(Is all the information in MyFitnessPal correct? It seems to me like this hamburger has too little or too many calories.)}

Ne, naravno da ne. Nisu sve informacije u njihovoj bazi podataka točne. Ovo je trošak više sadržaja koji generiraju korisnici umjesto ograničenog skupa unosa koje kontrolira samo tvrtka koja proizvodi aplikaciju. Imaju mehanizam za palac gore u web sučelju za vas da kažete da je stavka točna, a također možete stvoriti dupliciranu stavku s točnim informacijama dodijeljenim joj.

Odakle dolazi broj preostalih kalorija? Kako se izračunava?^{(Where does the number of calories left come from? How is it computed?)}

Kada se prijavite za MyFitnessPal , određujete ciljnu težinu. Na temelju matematičkog modela koji uzima u obzir koliko manje trebate jesti, koliko ste trenutno veliki i razinu vaše aktivnosti, izračunat će dnevnu količinu. Također možete postaviti pojedinačne ciljeve za omjere makronutrijenata (npr. koliko proteina treba pojesti iz masti), ali oni su za naprednije korisnike.

Što još možete prijaviti na MyFitnessPal osim hrane?^{( What else can you log with MyFitnessPal in addition to food?)}

Također možete zabilježiti unos vode i svoju tjelesnu vježbu, pretraživanjem u njihovoj bazi podataka i izjednačavanjem s brojem sagorjelih kalorija.

Zaključak

MyFitnessPal besplatna je mobilna aplikacija jednostavna za korištenje koja vam omogućuje vođenje dnevnika dnevnog unosa hrane. Koristan je u raznim situacijama, kao što je gubitak težine ili poboljšanje prehrane.

Ima veliku bazu podataka koja olakšava pronalaženje bilo koje vrste hrane, posebno kada koristite značajku skenera crtičnog koda. Uspješno sam ga koristio zadnjih godinu dana i uspio sam izgubiti 50 kilograma uz njegovu pomoć i uz nosivi uređaj BodyMedia Link .

Andrei Ismail je iskusni softverski inženjer s iskustvom u pokretanju i doktoratom iz umjetne inteligencije. Izgubio je 50 funti u 6 mjeseci i trenutno radi na programu fitness coachinga za štreberke, koji je dostupan na stranici MRŠAVLJENJE ZA INŽENJERE^{(WEIGHT LOSS FOR ENGINEERS)} .^{(Andrei Ismail is an experienced software engineer with startup experience under his belt and a PhD in Artificial Intelligence. He has lost 50 pounds in 6 months and is currently working on a fitness coaching program for geeks, available at WEIGHT LOSS FOR ENGINEERS.)}

How To Log Your Food Intake With MyFitnessPal - Sharing The Basics

Do you want to lose weight? Want to learn more aboυt your body? Do you have to count your carbs because you are managing a chronic disease like diabetes? Want to make sure you are eating macronutrients in the сorrect ratios? Food logging solves all these and eνen more. I know this because I have been doing food logging for аlmost a year. In this articlе, I am going to sharе how anyone can log their food using a popular, free, mobile aрplication named MyFitnessPal, which works on all major mobile platforms: Android, iOS and Windows Phone.

Why Choose MyFitnessPal & Not Another App?

I chose MyFitnessPal mainly due to its large user base. I knew the database of foods that is created by both their staff and their user base would be its main value. Especially in today's world, where many of the foods we eat or the ingredients we buy are packaged.

To be honest, I did not do a thorough comparison among multiple applications when I started using it. Just like I did not start with food logging, but with calorie counting. My main drive to keep using it was that while my needs evolved, it was able to support them.

One of the biggest advantages that I see in using this particular app is its huge database of UPC barcodes and associated foods. Even in Romania, most of the supermarket-available ingredients or foods can be found in its database, which is amazing!

The application is available for all the major mobile operating systems: iOS, Android, Windows Phone and Blackberry. That is, in addition to the web interface that lets you access it from any browser. In terms of design it's not the most user friendly application ever made but it does its job well.

What Can You Do With The App?

What can you do with MyFitnessPal? You can do several things:

• Count calories or any type of macronutrient, for that matter.
• Plan meals and enter them before eating in order to see what their footprint on your daily targets would be. You can use this to modify your meal choices if they don't help you enough to achieve your goals.
• Print your food log to show it to your doctor. One of my friends' wife is pregnant and currently doing that in order to make sure that she is eating optimally, in order to maximize her chances of having a happy, healthy baby.
• Track your drinking habits (both water and alcohol); For example, some people are drinking too little water, while others are drinking too much (alcohol, sodas, or even diet sodas which tend to contain non-trivial amounts of sodium)

Personally, I have used it to lose weight and optimize my eating habits, both in terms of the number of meals and of the breakdown of my calorie consumption: less sugar, fat and sodium, more protein and fiber.

Entering Your First Item In MyFitnessPal

My advice is start simple, with adding a packaged food that you have handy. After you've installed the app and logged in, you will be greeted by the Home screen. It contains an overview of your current day, such as the number of calories burned so far, and the number of calories eaten, plus a newsfeed of all your friends' activity.

They say that people who have a support system (have added friends on this platform) lose weight 2 times more than others. Of course, weight loss is not the only purpose of people who start using it, but it is one of the more important ones.

Tapping "Add to Diary" will take you to a screen where you can choose your meal. There will be 4 predefined meals by default (Breakfast, Lunch, Dinner and Snacks), which tend to be sufficient for 90% of the people. However, I have seen interesting variations such as "Breakfast No. 2", or "Lunch Left-Overs" user-defined meals. The only limitation is that you can only have a total of 6 meals maximum.

By using the "Add By Barcode" option, after scanning the item you choose, you are presented with a screen where you can alter the quantity of the food, while being shown nutritional information such as the number of calories or the fat content.

Once you figure out how much you ate or you are going to eat (how to do that is a complicated discussion in itself), you will be able to choose the meal where to log this food.

It's quite convenient, as you carry your smartphone with you everywhere anyway. For foods that don't have a barcode on them, there is a comprehensive database to be searched (over 4 million items) using a keyword.

After having introduced your first food entry, you can start building your food log for the whole day, item by item.

How Can You Save Time?

When I tell people about what I'm doing, most of the time the first remark that I hear is "Doesn't it take a lot of time/energy?". To be quite honest, compared to the benefit, no. But there are some quick tips that will speed up your food logging.

First off, MyFitnessPal will show you by default a list of the most recently used items.

Also, once you start logging your food, you'll notice that you tend to eat the same things frequently. The "Frequent foods" screen is very useful then.

Some of the times you won't find the food you are looking for in the database. So you need to create your own food, by specifying information such as the name, serving size, or the number of calories. You will be able to see these foods in a dedicated list in the "My Foods" section.

If you have a favourite meal (let's say, sushi), and you eat the same set of multiple foods over and over again, you can save an existing meal and add it later by using the "Saved Meals" section.

Last but not least, people who cook at home are able to create a custom food based on their own recipe. It provides you with a way to specify the individual ingredients, as well as the serving size.

If you always break down complex foods into their basic ingredients, you will actually work with a very small set of entries to put in your food log, and the recent foods tab will be even more helpful.

All of these tips allow me to do most of my food logging in under 5 minutes per day, while deriving terrific benefit from it.

How Often Do You Need To Log Your Food?

Ideally, you need to log after every meal. Yes, you heard me! Some people even log it beforehand to plan their meals.

Having gaps in the data makes it much less valuable. I noticed this while working with my clients from ProgrammerFitness.com, in order to help them tweak their lifestyle. Days with gaps of data usually cover periods of the year when you do not want to log because it's too much, or you are too busy. Because the human body always has a delayed reaction (but you don't know by how much), the gaps in the food log will have an effect later on, but you will not be able to trace it back to the missing food data.

I have met people with a very good memory and disciplined eating habits who can log them only once a day. The truth is, however, it's quite difficult to do it accurately. If you make a 10% mistake each day because of forgetting to log everything that you've eaten, that mistake can lead to much more on the longer term. For example, in the months when I was losing weight, 10% could have easily been the difference between staying at the same weight or progressing.

I now have more than 7 months of continuous data, and I can say that it's very helpful to not have gaps in your food log.

How Do You Check How Your Day Has Been?

It depends on the purpose for which you are using MyFitnessPal. But all major metrics can be checked in the "Nutrition Tab".

Examples of questions that can be answered from the nutrition tab:

• Are my macro ratios correct? The USDA recommends that people eat 20-35% of calories from fat, 45-65% from carbs and 10-35% from protein.
• Am I eating enough fiber?
• Am I eating too much sodium?
• Am I eating too many sugars?
• Am I eating too much cholesterol?

Frequently Asked Questions

Let's discuss some questions that I was frequently asked by others when showing them how to use MyFitnessPal:

Does MyFitnessPal work offline?

Partially, yes. You can add foods that are in the frequent items/recent foods and other similar lists: your foods, saved meals and your recipes. In order to perform a search, either by using the UPC barcode, or a keyword, you need to be online.

What happens if I don't know how to log a dish?

Some good practices are to search for similar foods, or even to break the dish down into ingredients. It's a tough to solve this problem though.

Is all the information in MyFitnessPal correct? It seems to me like this hamburger has too little or too many calories.

No, of course not. Not all the information in their database is correct. This is the cost of having more user-generated content rather than a restricted set of entries controlled only by the company making the app. They have a thumbs up mechanism in the web interface for you to say that an item is correct and you can also create a duplicated item with correct information assigned to it.

Where does the number of calories left come from? How is it computed?

When you sign up for MyFitnessPal, you specify a target weight goal. Based on a mathematical model that's taking into account how much less you need to eat, how big you are right now and your activity levels, it will compute a daily allowance. You can also set individual goals for macronutrients ratios (e.g. how much of your protein to eat from fats), but those are for more advanced users.

What else can you log with MyFitnessPal in addition to food?

You can also log the water intake and your physical exercise, by searching it in their database and equating it to a number of burned calories.

Conclusion

MyFitnessPal is a free, easy-to-use mobile app that allows you to keep a log of your daily food intake. It is useful in a wide variety of situations, such as losing weight or improving your diet.

It has a large database that makes it easy to find any type of food, especially when you use the barcode scanner feature. I have used it successfully for the past year, and managed to lose 50 pounds with its help and with a wearable device named BodyMedia Link.

Andrei Ismail is an experienced software engineer with startup experience under his belt and a PhD in Artificial Intelligence. He has lost 50 pounds in 6 months and is currently working on a fitness coaching program for geeks, available at WEIGHT LOSS FOR ENGINEERS.

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