Guides
Guides articles for more human food tracking.
Thoughtful guides on mindful eating, AI-assisted logging, and building nutrition habits that still feel human.
Intermittent Fasting for Beginners: 16:8, 5:2, and What the Research Actually Says
An honest, evidence-based guide to intermittent fasting: the main protocols, what the research shows, the 2024 cardiovascular controversy, who it fits best, and how to start.
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Hunger vs. Cravings: How to Tell the Difference (and Why It Matters)
Hunger and cravings can feel similar, but they come from different systems with different triggers. A research-backed guide to telling them apart and responding to each one.
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Reverse Dieting: How to End a Cut Without Regaining the Weight
Reverse dieting is one of the most-discussed post-diet strategies in fitness, but the evidence is more modest than the hype. Here's what it is, when it helps, and how to transition out of a cut without losing what you worked for.
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Calorie Deficit for Women: What's Actually Different (and What Isn't)
An evidence-based guide to calorie deficits in women. The real differences, the overstated ones, and how to set up a deficit safely.
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High-Protein Meal Plan: 7 Days at 1,800 Calories
A complete 7-day high-protein meal plan around 1,800 calories per day, averaging about 155g protein with simple meals, recipes, and a grocery list.
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How to Read a Nutrition Label (and What Actually Matters)
A practical guide to the Nutrition Facts label: which lines actually matter, which are noise, what front-of-package claims mean, and how to read a label in 10 seconds.
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Mindful Eating: 8 Evidence-Based Practices (That Aren't Woo)
Mindful eating sounds soft. The research is harder. A practical, evidence-grounded guide to what mindful eating actually is, what it does, and 8 specific practices with the studies behind them.
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Vegan High-Protein Meal Plan: 7 Days at 1,800 Calories
A complete 7-day vegan high-protein meal plan around 1,800 calories per day, averaging about 157g of plant protein with recipes and a grocery list.
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The Best High-Protein Foods for Weight Loss (Ranked by Protein Density)
A research-backed list of the highest-protein foods for weight loss, with USDA nutrition data, protein-per-calorie ratios, and practical notes for fitting them into real meals.
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Cutting vs. Bulking: A Beginner's Guide to Body Recomposition
Should you cut, bulk, or recomp? A research-backed guide to when to choose each phase, how to set calories and macros, and how beginners should think about body recomposition.
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Healthy Snacks Under 200 Calories: 30 High-Protein Options Organized by When You Actually Need Them
A research-backed guide to snacks under 200 calories, organized by what you are actually trying to solve: hunger, cravings, low energy, pre-workout fuel, and protein gaps.
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How to Eat Out and Stay on Track: A Practical Guide for Weight Loss
Restaurants are one of the hardest weight-loss scenarios. A research-backed guide to navigating menus, estimating portions, handling alcohol and group meals, and tracking restaurant calories accurately enough to stay on track.
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