Articles & Research
Learn the science behind blood sugar, insulin and metabolic flexibility, and why calories are only one number.
Metabolic Science
How blood sugar and insulin shape whether fat is likely to be burned or kept.
Does High Blood Sugar Cause Weight Gain?
How blood sugar, insulin and weight gain connect in the carbohydrate-insulin model, and what to try.
What is Insulin Resistance?
Signs, mechanism, and how what you eat and activity can improve insulin sensitivity and lower type 2 diabetes risk.
What is the Glycemic Index?
A practical guide to GI, glycemic load, and why meal-level scoring beats single-food rankings.
How to Lower Insulin Naturally
Five food and meal-timing habits aimed at a lower estimated insulin load, and how they differ from GLP-1 drugs like Ozempic.
PCOS and Insulin Resistance: What the Research Says About Food
What the research says about PCOS, insulin resistance and weight, and how a lower estimated insulin impact per meal fits in: protein and fibre, fewer sugary drinks, walks after eating.
Prediabetes: What to Eat for Steadier Blood Sugar
Prediabetes explained: blood sugar ranges, food swaps, sugar limits and what the Finnish and U.S. prevention trials found.
What to Eat on Ozempic and GLP-1
45 foods scored 1 to 10 by insulin impact for people on semaglutide or tirzepatide, plus why food quality still matters when appetite is suppressed.
Signs Your Body May Be Burning Fat
Stored fat is released more readily when insulin is low. What you can feel, what devices read, and how to estimate it from what you ate, without a CGM.
Eating for Insulin Resistance: What to Eat and What to Limit
No single official eating plan exists for insulin resistance. Here is the eating pattern research supports, scored food by food on the 1 to 10 Weight Impact Score.
Low-Insulin Breakfast Foods: A Scored List
Breakfast foods scored by estimated insulin impact: eggs and salmon at 1, dairy anchors and strawberries at 2, plus why food order matters as much as selection and what trials of eating breakfast versus not eating it show on both sides.
What Actually Breaks a Fast (and What Doesn't)
Which drinks keep a fast and which end it, ruled item by item under two definitions: calories end a strict fast, while an insulin rise slows the release of stored fat. Sweeteners and gum land in the gray zone.
Why Your Weight Stalled on GLP-1 Medication
A stall during GLP-1 treatment usually reflects water shifts, changing body composition, narrowing appetite effects, and metabolic adaptation, not failure.
Weight Loss
Why restrictive eating often backfires, and what tends to work better.
The Problem With Calorie Counting
Why a calorie count alone misses how a meal is likely to affect blood sugar and insulin.
Why Restrictive Eating Fails, and What Works Instead
The psychological and physiological reasons restrictive eating so often rebounds, and what tends to work better.
Foods That Cause Weight Gain
Sugary drinks, potato chips and ultra-processed snacks are linked to weight gain. Ten everyday foods and what to eat instead.
Weight Loss Without Calorie Counting
A practical four-step guide: protein, healthy fats and fibre at meals, a score per plate, and an optional overnight gap.
Weight Loss Without Constant Hunger
The science of satiety: how protein, healthy fats and fibre help you stay fuller between meals.
Why Am I Not Losing Weight When I Eat Healthy?
Why the scale can stall even when your meals look healthy: five causes, from under-counted intake to health-halo foods.
How to Break a Weight Loss Plateau
A 5-step troubleshooting protocol ordered from most to least common cause.
Real Food Weight Loss
What counts as real food, what a 2025 Nature Medicine trial of 55 adults found when it was compared with ultra-processed food, and how to start without going perfect.
Weight Impact Score
The 1 to 10 score for how strongly a meal is likely to raise blood sugar and call in insulin.
How The Weight Impact Score Works
Why a modelled estimate of a meal's insulin impact answers a different question than a calorie count.
Low-Insulin Foods: 23 Popular Foods Scored
Eggs and salmon score 1, cookies 10 and orange juice 9: the estimated insulin impact of 23 everyday foods at the serving the app shows.
App Comparisons
See how RealFoods compares to other nutrition and tracking apps.
MyFitnessPal vs RealFoods: Review and Alternatives 2026
Is MyFitnessPal still worth it in 2026? What free and Premium include, who it suits, and alternatives with and without calorie counting.
Noom vs RealFoods: Honest Noom Review and Alternative
Is Noom worth it? A fair Noom review, what it does well, where it falls short for blood sugar, and how RealFoods compares.
Cal AI vs RealFoods: Accuracy Review and Alternatives
Is Cal AI accurate? Its own 80% claim, what an NIH study found, how RealFoods differs, and fair alternatives for every kind of tracker.
RealFoods vs Lifesum
Macro tracking vs metabolic feedback, and where calorie counts miss the blood sugar and insulin picture.
Best Food Tracker for GLP-1 Users
Seven food trackers compared on five declared criteria for people on Ozempic, Wegovy, or Mounjaro: protein visibility, logging effort, blood-sugar awareness, no vendor spin.
Best Apps for Weight Loss Without Counting Calories
Seven weight-loss apps compared on four declared criteria: counting optional by design, what replaces the daily number, logging effort, and insulin awareness. Publisher disclosure included.
Best Fasting Apps for Insulin Resistance: 8 Apps Compared
Eight fasting apps compared on five declared criteria for insulin resistance: fasting tools, food-impact modeling, blood sugar signal type (measured, estimated, predicted, or absent), hardware burden, and best fit. Publisher disclosure included.
