How I Track My Nutrition Daily to Improve Energy, Burn Fat, and Stay Consistent

Why I Started Tracking My Nutrition—Again

At the end of most days, I like to review how my energy, nutrition, and training actually went—not how I think it went. Over the past year, my focus was building strength and muscle in the gym. That worked. Now the goal is different: trim excess body fat, improve metabolic efficiency, and feel sharper day to day.

For me, that means tightening up nutrition without obsessing—and using systems that make consistency easier, not harder. 

The Simple System I Use to Track My Day

Instead of writing everything down or manually logging meals, I built a custom ChatGPT nutrition-tracking workflow.
Here’s how it works:

• I talk into my phone as I eat throughout the day

• I log foods in real time—no guesswork later

• At the end of the day, the system gives me:

  • Total calories

  • Protein, carbs, fats

  • Fiber intake

  • Exercise burn

  • Clear feedback on what to improve tomorrow

It’s fast, accurate, and removes friction—which is key for long-term success. 

What a “Good but Not Perfect” Day Looked Like

Here’s an example from a recent day:

• Calories: ~1,650–1,700 (target ~2,000)

• Protein: ~100–110 g (too low for my goal)

• Carbs: ~110 g (higher than ideal for fat loss)

• Fat: ~68–72 g (mostly healthy fats)

• Fiber: ~14–17 g (target is 30+ g)

Food choices were mostly solid:

• Steak and broccolini for dinner

• Controlled portions of nuts and seeds

• Some carbs snuck in: bread, jam, chips, rice, half a cookie, ice cream

Not a disaster—but not optimal for fat loss either. 

Why Carbs Matter When Fat Loss Is the Goal

When carbs climb too high:

• Blood sugar rises

• Insulin spikes

• Fat burning slows down

That doesn’t mean carbs are “bad”—it means timing, type, and total amount matter, especially if your goal is leaning out while keeping muscle. 

The Adjustments I’m Making Next

This is where most people fail—they track, but don’t adjust.

Here’s my plan going forward:

1. Hit protein early

Protein is hardest to “catch up on” later in the day. Front-loading it helps appetite, energy, and muscle retention.

2. Choose starch or dessert—not both

This one change alone often drops daily carbs by 30–50 g.

3. Push fiber to 30+ grams/day

Adding:

• Chia seeds

• Psyllium

• High-fiber vegetables

• This improves digestion, blood sugar control, and satiety.

4. Track in real time, not at night

If you track after you eat, it’s too late to adjust. 

Training Still Matters—But Nutrition Drives Fat Loss

On this particular day, I did:

• A 20-minute leg workout

• Burned ~120–150 calories

Training supports metabolism and muscle—but nutrition determines whether fat comes off. 

Why I Share This Publicly

I’m not sharing this to be perfect.

I’m sharing it because:

• Real progress comes from honest feedback

• Simple systems beat willpower

• Sustainable weight loss requires awareness—not extremes

This is the same approach I teach patients and coaching clients who want:

• More energy

• Better metabolic health

• Sustainable fat loss

• Structure without overwhelm

 Want Help Doing This Yourself?

If you want to improve your energy, metabolism, and body composition—and you’re tired of guessing—I can help.

I offer:

• One-on-one health coaching

• Small group masterminds

• Webinars and structured reset programs

 Phone: 778-215-9310
  Website: https://www.drcaryyurkiw.com

Book a consult, explore upcoming programs, or start with a simple reset.