https://burnweek.fit/blog/ Evidence-based guides on calorie tracking, protein, and eating with honest numbers. en Thu, 15 Oct 2026 00:00:00 GMT https://burnweek.fit/blog/does-plate-size-affect-how-much-you-eat/ https://burnweek.fit/blog/does-plate-size-affect-how-much-you-eat/ Thu, 15 Oct 2026 00:00:00 GMT The small-plate trick rests partly on retracted studies. What survives: plate effects depend on how portions are served, and the portion is the real lever. https://burnweek.fit/blog/future-of-calorie-tracking/ https://burnweek.fit/blog/future-of-calorie-tracking/ Thu, 15 Oct 2026 00:00:00 GMT Food recognition is further along than knowing how much is on the plate, or what it was cooked in. Where the research actually stands. https://burnweek.fit/blog/protein-quality-diaas-explained/ https://burnweek.fit/blog/protein-quality-diaas-explained/ Thu, 15 Oct 2026 00:00:00 GMT The same milk powder scores 69 or 143 depending on whose needs you compare it with. What protein quality scores can tell you, and what they can't. https://burnweek.fit/blog/why-burnweek-went-daily/ https://burnweek.fit/blog/why-burnweek-went-daily/ Thu, 15 Oct 2026 00:00:00 GMT The app began with a rolling seven-day budget. We replaced it with a day that starts fresh each morning. The reasoning, and what still looks at the week. https://burnweek.fit/blog/burnweek-in-estonian-and-russian/ https://burnweek.fit/blog/burnweek-in-estonian-and-russian/ Wed, 14 Oct 2026 00:00:00 GMT A food log is written in the words you think in. The interface now follows your language, Estonian or Russian, and dictation never asked which one you speak. https://burnweek.fit/blog/how-many-days-a-week-should-you-log/ https://burnweek.fit/blog/how-many-days-a-week-should-you-log/ Wed, 14 Oct 2026 00:00:00 GMT Three days a week is a common target, but even people logging under two days often lost 5%. Where the numbers come from, and which days to keep. https://burnweek.fit/blog/if-then-plans-for-eating-habits/ https://burnweek.fit/blog/if-then-plans-for-eating-habits/ Wed, 14 Oct 2026 00:00:00 GMT 'I'll eat better' rarely survives a Tuesday evening. One sentence written in advance does better, as long as you avoid the phrasing that backfires. https://burnweek.fit/blog/mediterranean-diet-and-weight-loss/ https://burnweek.fit/blog/mediterranean-diet-and-weight-loss/ Wed, 14 Oct 2026 00:00:00 GMT Its famous heart trial was retracted and reissued. For weight it beat low-fat and matched others. Its heart and weight evidence answer different questions. https://burnweek.fit/blog/diet-patterns-for-healthy-aging/ https://burnweek.fit/blog/diet-patterns-for-healthy-aging/ Tue, 13 Oct 2026 00:00:00 GMT Only 9.3% of 105,000 people met the study's healthy-aging criteria at 70+. Eight diet scores all pointed at the same foods. Here is the pattern and its limits. https://burnweek.fit/blog/distracted-eating-and-screens/ https://burnweek.fit/blog/distracted-eating-and-screens/ Tue, 13 Oct 2026 00:00:00 GMT A screen can change how much you eat after the meal, not just during it. A card game at lunch doubled the afternoon snack, and memory is the prime suspect. https://burnweek.fit/blog/does-self-monitoring-cause-weight-loss/ https://burnweek.fit/blog/does-self-monitoring-cause-weight-loss/ Tue, 13 Oct 2026 00:00:00 GMT Motivated people log more, so loggers lose more. When a 12-month trial randomized logging against a control group, the logging arm didn't pull ahead. https://burnweek.fit/blog/is-obesity-from-eating-more-or-moving-less/ https://burnweek.fit/blog/is-obesity-from-eating-more-or-moving-less/ Tue, 13 Oct 2026 00:00:00 GMT Hunter-gatherers walk miles a day yet burn about as much as office workers, size for size. What that means for the eat-less-or-move-more debate. https://burnweek.fit/blog/automatic-food-intake-detection/ https://burnweek.fit/blog/automatic-food-intake-detection/ Mon, 12 Oct 2026 00:00:00 GMT A wrist sensor can tell you're eating. It can't tell lettuce from lasagna. A decade of bite counters, chewing sensors and camera glasses, weighed. https://burnweek.fit/blog/self-compassion-and-weight-loss/ https://burnweek.fit/blog/self-compassion-and-weight-loss/ Mon, 12 Oct 2026 00:00:00 GMT Being hard on yourself after a slip feels like accountability. What studies link self-compassion to after a lapse, and where the evidence stops. https://burnweek.fit/blog/volume-eating-explained/ https://burnweek.fit/blog/volume-eating-explained/ Mon, 12 Oct 2026 00:00:00 GMT The same water, the same calories: as soup it cut lunch by about 100 kcal, as a glass beside the meal it made no significant difference. https://burnweek.fit/blog/why-protein-sits-next-to-calories/ https://burnweek.fit/blog/why-protein-sits-next-to-calories/ Mon, 12 Oct 2026 00:00:00 GMT Calories left and protein to go look like the same kind of number, but they describe different goals. Here is how to read each one on the screen. https://burnweek.fit/blog/calorie-surplus-for-muscle-gain/ https://burnweek.fit/blog/calorie-surplus-for-muscle-gain/ Sun, 11 Oct 2026 00:00:00 GMT Elite athletes who ate about 600 more calories a day gained more fat and no significant extra muscle. The case for a modest surplus, and when you need none. https://burnweek.fit/blog/creatine-and-water-weight/ https://burnweek.fit/blog/creatine-and-water-weight/ Sun, 11 Oct 2026 00:00:00 GMT Start creatine mid-diet and the scale can jump. The trials help explain what that number often is, and why cutting calories over it right away is a mistake. https://burnweek.fit/blog/eating-vegetables-first-food-order/ https://burnweek.fit/blog/eating-vegetables-first-food-order/ Sun, 11 Oct 2026 00:00:00 GMT Same plate, same calories, a much smaller glucose spike. The catch: who was studied, how few, and what food order has never been shown to do. https://burnweek.fit/blog/why-burnweek-does-not-nag/ https://burnweek.fit/blog/why-burnweek-does-not-nag/ Sun, 11 Oct 2026 00:00:00 GMT A well-timed prompt can help a little; repeated alerts go with lower acceptance. Here are the few reminders the app sends, and the evidence behind the line. https://burnweek.fit/blog/continuous-glucose-monitors-for-weight-loss/ https://burnweek.fit/blog/continuous-glucose-monitors-for-weight-loss/ Sat, 10 Oct 2026 00:00:00 GMT Eating to flatten your glucose curve showed no clear edge over a plain low-fat diet. Wearing a monitor still helped in two small trials, maybe by eating less. https://burnweek.fit/blog/creatine-for-brain-and-memory/ https://burnweek.fit/blog/creatine-for-brain-and-memory/ Sat, 10 Oct 2026 00:00:00 GMT Memory may get a small bump, though how trials were pooled is disputed. Most else is a maybe, and the viral sleep study used a very high single dose. https://burnweek.fit/blog/hunger-scale-explained/ https://burnweek.fit/blog/hunger-scale-explained/ Sat, 10 Oct 2026 00:00:00 GMT Your hunger rating can swing a long way on identical mornings. Here is how to read it anyway, and what it quietly cannot tell you. https://burnweek.fit/blog/why-burnweek-has-no-streaks/ https://burnweek.fit/blog/why-burnweek-has-no-streaks/ Sat, 10 Oct 2026 00:00:00 GMT A streak counter works until the day you miss, and food logs have gaps during travel, illness or busy weeks. What the research found, and what we show instead. https://burnweek.fit/blog/connect-ai-assistant-analyze-nutrition/ https://burnweek.fit/blog/connect-ai-assistant-analyze-nutrition/ Fri, 09 Oct 2026 00:00:00 GMT Breakfast in the app, lunch in chat, one food diary to review. Ask useful questions about the meals you logged, and check the evidence behind each answer. https://burnweek.fit/blog/does-high-protein-shorten-lifespan/ https://burnweek.fit/blog/does-high-protein-shorten-lifespan/ Fri, 09 Oct 2026 00:00:00 GMT The famous protein-mortality study found the opposite effect after 65. Then an industry-funded team reanalyzed the same survey and found no higher risk. https://burnweek.fit/blog/how-much-weight-lost-on-glp1-is-muscle/ https://burnweek.fit/blog/how-much-weight-lost-on-glp1-is-muscle/ Fri, 09 Oct 2026 00:00:00 GMT Headlines say GLP-1 drugs strip muscle. The body scans say something narrower, and there are levers you can pull to keep more lean tissue. https://burnweek.fit/blog/how-to-log-smoothies-and-protein-shakes/ https://burnweek.fit/blog/how-to-log-smoothies-and-protein-shakes/ Fri, 09 Oct 2026 00:00:00 GMT The banana isn't the whole story. The spoon of peanut butter, the splash of juice and how little a drink fills you up all count. https://burnweek.fit/blog/why-burnweek-estimates-instead-of-asking/ https://burnweek.fit/blog/why-burnweek-estimates-instead-of-asking/ Fri, 09 Oct 2026 00:00:00 GMT Required clarification adds effort whenever it appears, before you see any number. Here is why we stopped asking first, and what you can correct instead. https://burnweek.fit/blog/doubly-labeled-water-explained/ https://burnweek.fit/blog/doubly-labeled-water-explained/ Thu, 08 Oct 2026 00:00:00 GMT A drink of isotope-tagged water became nutrition's referee. What it can prove about your diary, what it can't, and a unit error that halved a headline.