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Short and practical: stay on track without overthinking.
Hidden calories: oil, sauces and drinks
Why your goal breaks “silently” and how to find the biggest calorie leak fast.
Restaurant portions: how not to misjudge
A simple way to estimate portions without scales — without turning dinner into stress.
Sweet drinks: the easiest way to cut 200–400 kcal/day
Latte, juice, soda — the most common “invisible” calorie source. Three swaps you can actually stick to.
Confidence & assumptions: how to make photo estimates more accurate
Why the bot sometimes asks follow-ups — and how to answer in 5 seconds to get numbers closer to reality.
Protein & satiety: build a plate that keeps you full
A simple meal framework: protein + veggies + carbs/fats — without micromanaging every gram.
Weekends & restaurants without backsliding: 5 simple rules
Eat like a normal person and keep progress: portion, sauce, drink, and one clear priority.
How to count restaurant meals — without scales or guilt
Three steps: portion, oil/sauce, drink. That’s enough to avoid “silent” calorie overshoots.
Evening snacking: stop “finishing the day” on autopilot
Why cravings hit at night and what helps without rigid rules: protein, a ritual, a portion, and one pre-chosen option.
Weight plateau: why progress “stalls” and what to do calmly
A 6-point checklist: water, portions, sauces, weekends, drinks, activity. No medical promises.
Oil & sauces at home: track without scales and keep the taste
Three simple levels: teaspoon, tablespoon, and “generous pour”. It’s enough to stay in control.
Breakfast for fat loss: 3 templates without counting grams
Make breakfast filling: protein + volume + one carb. And why syrup coffee is a bad start.
Delivery without overeating: pick a meal and stay on track
One priority, one lever, and an honest portion — so delivery doesn’t erase a week of progress.
Dessert without backsliding: fit sweets into your goal
Two scenarios: a small dessert after a meal, or “dessert as a meal”. No bans, no guilt.
Bread & “tea snacks”: where extra calories hide
It’s not that food is “bad” — it’s the pattern. How to keep bread and snacks under control without bans.
Lunch at work: stay on track without meal prep stress
A simple template: protein + veggies + one side. What to do with cafeteria meals and office snacking.
Alcohol and fat loss: don’t lose a week in one night
Alcohol isn’t just calories — it changes appetite. Five rules to stay in control without bans.
Pizza & sushi: track “complex food” without self-deception
Pizza is about portions, sushi is about sauces and add-ons. A simple way to stay within a realistic range.
Overate? Recover without backsliding
The key isn’t punishment — it’s the next step. A 24-hour plan: water, protein, a walk, and normal meals.
Office lunchbox: 10-minute setup to avoid sugar snacking
Two templates: cold and hot. Plus a simple “insurance snack” strategy.
Beer, wine, or cocktails: what to choose to avoid calorie overshoots
A simple decision with no moralizing: less sugar, simpler snacks, water between drinks.
Pasta & ramen: track creamy sauces and “layered” meals
It’s mostly about portion size and sauce. Three signals calories are higher than they look.
Weight plateau: a 7-day checklist (no strict dieting)
A practical approach: one lever per week. Sauces/drinks/portions/steps — pick one and test.