The best way to help you lose weight and attain your goals of dieting is to keep a food diary. people can not accurately calculate all of their calorie intake depending only on their memories- this includes professionals as shown experimentally-.
There is laso calorie intake that is hard to remember like, lites, licks, and tastes. Diary keeps you informed with all calories you ingest, thus it can protect you from "holding the idea but neglecting the details" syndrome.
Writing info about food you eat will let you learn alot of things about how you gain weight and how you lose it. It helps you achieve your goal of whatever plan you follow. If you write down every details about your food - at least at the beginning of your diet - will make you fully aware of your goal; losing weight.
Go here and read many useful details about your diet and your weight:
The Single Best Way to Lose Weight
Source : Webmd.com
You can also watch this video to see how Keeping a food diary can double your weight loss
Source : ABCNews