17 October 2026
Can You Drink Protein Shakes While Fasting?
Can you drink protein shakes while fasting? No: a whey scoop is 130 kcal and 24g protein, a meal that belongs in the eating window.
Avocalo
Avocalo Editorial Team
The Avocalo Editorial Team is responsible for the food-logging guides on this site, published by Petros IT Solutions SRL, the publisher of Avocalo. The guides are researched from primary sources, such as nutrition labels, public food-composition databases and regulator guidance, and each one passes a check of its figures, arithmetic and sources before publication. Illustrative figures are labelled as illustrative in the text that introduces them.
No clinical, dietetic or medical qualification is claimed. These guides explain how food logging works; they are not personal dietary advice. Where a question needs a professional, the guide says so. See the editorial policy for how this content is produced, sourced and corrected, and send corrections to [email protected].
Guides by this author
16 October 2026
kJ to kcal Conversion for Food Labels
Convert kJ to kcal by dividing by 4.184, and see why a label's own printed kcal can still differ by a few units, sourced to EU Annex XIV.
15 October 2026
How to Count Calories in Homemade Soup
Turn one pot of homemade soup into a per-bowl calorie figure: weigh the pot once, sum the ingredients, and divide, worked example included.
15 October 2026
Hidden Calories in Sauces, by the Spoon
Hidden calories in sauces: a per-tablespoon table from USDA data, plus the marinade-uptake study that says how much actually gets eaten.
14 October 2026
How to Track Alcohol Macros
A glass of wine's calories don't add up because alcohol isn't a macro. Learn the volume × ABV formula an app can't run for you.
14 October 2026
16 8 Fasting Results After 1 Month
See the exact 16:8 fasting results after 1 month: a fast week 1 drop, a stall in weeks 2 to 3, and what the trial data shows for week 4.
13 October 2026
Why Does Snacking at Night Make You Gain Weight?
Does snacking at night make you gain weight? Mostly not the hour: see why, with two trials and a worked weekly example you can reproduce.
13 October 2026
14:10 vs 16:8 Fasting: Do 2 Hours Matter?
14:10 vs 16:8 intermittent fasting compared using three trials' actual numbers, showing whether the extra two hours change weight loss.
12 October 2026
Does Creamer Break a Fast? The Calorie Math
Does creamer break a fast? See the real kcal in milk, creamer and lemon water, sourced to USDA data, and why the 50-calorie rule has no study behind it.
12 October 2026
Why Am I So Tired in a Calorie Deficit?
Why am I so tired in a calorie deficit? See the CALERIE and sleep-hormone numbers, then a log checklist to find the specific cause.
11 October 2026
Do You Weigh Rice Cooked or Uncooked?
Weigh rice raw or cooked, either works, as long as it matches the database entry. See the USDA figures and the exact calorie error if it doesn't.
11 October 2026
How Many Calories Does Cooking Oil Add to Food?
How many calories does cooking oil add to food? About 120 kcal per tablespoon, but only the oil the food absorbs counts. See the math.
10 October 2026
Does Cold Weather Make You Hungry?
Does cold weather make you hungry? Trials show exercise in the cold raises intake, but a heated room mostly cancels the effect. Numbers inside.
10 October 2026
Hungry During Intermittent Fasting?
Hungry during intermittent fasting? See why ghrelin rises in waves tied to old mealtimes, and when hunger fades with sourced trial data.
9 October 2026
Why Am I So Hungry at Night?
Why you're so hungry at night: the science behind the evening hunger peak, its 17% swing, and how a light day feeds into it by dinnertime.
9 October 2026
How to Count Calories When Eating Out
How to count calories when eating out with no menu numbers: size the protein and starch by eye, then add the hidden oil or dressing.
8 October 2026
Is It Normal to Be Hungry Every 3 Hours?
Is it normal to be hungry every 3 hours? Yes, and ghrelin timing plus gastric emptying studies explain exactly why the rhythm forms.
8 October 2026
Cravings in a Calorie Deficit: Why They Fade
Cravings in a calorie deficit aren't hunger. See the trial data showing they fall over weeks, sweets falling most of all.
7 October 2026
Is It Normal to Be Hungry in a Calorie Deficit?
Is it normal to be hungry in a calorie deficit? Yes, hormone studies explain why, and cited data show which meals hold hunger off.
7 October 2026
Is the Whoosh Effect Real, or Just Folklore?
The whoosh effect is a real pattern, but the fat-cell story behind it isn't proven. See the sourced water mechanism and a worked example.
6 October 2026
Losing Inches But Not Weight: What's Going On
Losing inches but not weight usually means water and density, not a stalled result. See the math, and what to track instead of the scale.
6 October 2026
How Much Weight Do You Gain on Your Period?
How much weight do you gain on your period? See the study behind the measured 0.45 kg fluid rise, why it happens, and when it clears.
5 October 2026
How Much Protein Is in a Scoop of Protein Powder?
A scoop holds about 23-25g protein, but scoop weight varies by brand. Real labels compared side by side, so you can check your own tub.
5 October 2026
How Much Protein in Canned Tuna vs Fresh
Canned tuna has 19.4-23.6g protein per 100g drained, close to fresh. See the USDA figures and why draining changes the math.
4 October 2026
Should You Eat Back Your Exercise Calories?
Should you eat back exercise calories? See the 27-93% average device error and the double-count that makes the burn number unreliable.
4 October 2026
How to Know a Calorie Deficit Is Working
Hunger and single weigh-ins mislead. See the sourced weekly-average method that shows if your calorie deficit is really working, tracking or not.
3 October 2026
Can Eating Too Little Cause Weight Gain?
Can eating too little cause weight gain? See the sourced kcal/day numbers behind metabolic adaptation and why logging gaps explain more.
3 October 2026
Why Am I Gaining Weight on Intermittent Fasting?
Gaining weight on 16:8 despite the timer being perfect? See why a fasting window doesn't create a deficit, and the trial data behind it.
2 October 2026
Can ChatGPT Count Calories From a Photo?
Can ChatGPT count calories from a photo accurately? Peer-reviewed studies show where its estimates hold up and where they quietly break down.
2 October 2026
Protein Per Serving vs Per 100g on Labels
Two protein numbers on a label mean two jobs: per-100g compares foods fairly, per-serving logs what you ate. See the sourced method and arithmetic.
2 October 2026
Weight Gain After Eating Chinese Food
Why weight gain after eating chinese food is water and food mass, not fat, sourced sodium and glycogen figures, and how the scale settles.
1 October 2026
Should You Count Calories on Intermittent Fasting?
Should you count calories while intermittent fasting? Two trials show the window alone rarely explains weight loss; here's how to check yours.
1 October 2026
Water Weight vs Fat: How to Tell the Difference
Water weight vs fat: a 1-2 kg jump is almost always water. See the kcal ceiling, glycogen-water math, and a three-day test to check which one you're seeing.
1 October 2026
How Long Does Cheat Day Weight Last?
How long does cheat day weight last? Usually 2 to 4 days: it's glycogen water and food weight, not fat, and a worked example shows the split.
30 September 2026
Will One Day of Overeating Ruin Your Progress?
One overeating day adds only 0.1 to 0.2 kg of fat, not the 1 to 2 kg the scale shows the next morning. See the arithmetic and why the rest is water.
30 September 2026
Does Cooking Change Protein in Fish?
Does cooking change protein in fish? No, it concentrates it by removing water. See the USDA math and digestibility study behind the number.
30 September 2026
Why Did I Stop Losing Weight? A Plateau Explained
Why did I stop losing weight? Water retention, counting gaps, and metabolic adaptation, explained with sourced numbers you can check.
29 September 2026
Why Am I Gaining Weight in a Calorie Deficit?
Why am I gaining weight in a calorie deficit? Water, glycogen and salt shift by a kilo fast; true fat loss is far smaller and slower.
29 September 2026
How Much Protein Is in Greek Yogurt?
See exactly how much protein greek yogurt has per serving, with the straining math and a sourced comparison to regular yogurt.
29 September 2026
Why You Gained 2kg Overnight (Not Fat)
Why you gained 2kg overnight is water weight from salt or carbs, not fat. See the calorie math that proves it, with sources.
28 September 2026
Does Skipping Breakfast Slow Your Metabolism?
Does skipping breakfast slow metabolism? RCT data show resting metabolic rate barely changes. See the trial numbers and a worked example.
28 September 2026
Why Am I Hungry Soon After Eating Carbs?
Why am I hungry soon after eating carbs? Gastric-emptying and ghrelin data show why carbs alone wear off fast, and mixed meals don't.
28 September 2026
Does Cooking Change Protein Content in Meat?
Cooking doesn't destroy protein in meat, it concentrates it. See the exact study numbers and the arithmetic behind the label.
27 September 2026
How Do AI Calorie Counters Actually Work
How do AI calorie counters work? See the three-stage photo pipeline, its sourced error rates, and why review still matters.
27 September 2026
Are AI Calorie Counting Apps Accurate?
Are AI calorie counting apps accurate? Studies show photo estimates run from close to a lab value to hundreds of calories off.
27 September 2026
How to Count Calories Accurately
Learn how to count calories accurately: weigh food, trust primary data, handle cooked meals, and see how much error each step removes.
26 September 2026
Weigh Food Raw or Cooked?
Weigh food raw or cooked based on your app's entry. See the USDA math showing why raw and cooked weights differ, worked out step by step.
23 September 2026
Does Chicken Lose Protein When Cooked?
Does chicken lose protein when cooked? No, roasting or stewing barely changes protein grams, USDA data show, only how concentrated it looks per 100g.
18 September 2026
How to Calculate Calories in a Recipe
How to calculate calories in a recipe: add up ingredient calories by raw weight, weigh the cooked dish, and divide by servings. Full worked example.