A digital application designed to monitor dietary intake is often utilized to support an increase in body mass. These tools facilitate the logging of meals, snacks, and beverages consumed throughout the day, enabling users to quantitatively assess their caloric and macronutrient consumption. For instance, individuals may use such applications to record the specific quantity of protein, carbohydrates, and fats ingested at each meal.
The practice of meticulously monitoring dietary habits offers several advantages. It allows for the identification of dietary deficiencies, promotes mindful eating, and provides a quantifiable method for assessing progress towards established goals. Historically, individuals seeking to increase their body mass relied on manual record-keeping; contemporary applications offer a more streamlined and efficient approach. The ability to track nutritional information provides insights into dietary patterns and enables informed adjustments to support desired outcomes.
The functionalities of these applications extend beyond basic caloric and macronutrient tracking. Many incorporate features such as barcode scanning, recipe logging, and integration with wearable fitness devices. Subsequent sections will delve into the specific features, selection criteria, and effective utilization strategies for leveraging these applications in the pursuit of weight gain. Considerations for data privacy and potential limitations will also be addressed.
1. Calorie surplus monitoring
Calorie surplus monitoring constitutes a foundational element within applications designed for dietary tracking to facilitate weight gain. A calorie surplus, defined as the consistent consumption of more energy (calories) than the body expends, is a prerequisite for increasing body mass. The functionality of these applications enables users to quantify their daily caloric intake and compare it against their estimated Total Daily Energy Expenditure (TDEE), thereby determining whether a surplus exists. For example, an individual with a TDEE of 2500 calories aiming to gain weight may utilize a tracking application to ensure a consistent intake of 2800-3000 calories daily.
Without accurate calorie surplus monitoring, the intended outcome of weight gain is unlikely to be achieved predictably. Individuals may overestimate their caloric intake, leading to inadequate energy consumption for tissue accretion. Furthermore, the applications often provide detailed breakdowns of macronutrient composition, allowing users to optimize their surplus for specific goals, such as muscle hypertrophy. For instance, an application might indicate that an individual is consuming sufficient calories but insufficient protein, prompting a dietary adjustment. Many platforms integrate with wearable devices to better estimate energy expenditure, further refining the accuracy of calorie surplus calculations.
In summation, calorie surplus monitoring is an indispensable component of dietary tracking applications intended for weight gain. The application’s ability to quantify caloric intake against energy expenditure provides the necessary framework for achieving consistent and controlled weight gain. Challenges may arise from inaccuracies in food labeling or user input errors; however, the benefits of systematic monitoring outweigh these limitations. Understanding the relationship between caloric intake and energy expenditure is paramount to achieving desired body composition goals.
2. Macronutrient distribution analysis
Macronutrient distribution analysis, a function integrated within food tracking applications, is paramount for individuals strategically aiming to increase body mass. While achieving a caloric surplus is necessary for weight gain, the composition of that surplus significantly influences the nature of the gained tissue. Effective analysis of macronutrient ratios ensures that weight gain is primarily attributable to muscle mass accrual rather than excessive adipose tissue accumulation.
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Protein Intake Optimization
Adequate protein consumption is crucial for muscle protein synthesis, the process by which muscle tissue is built and repaired. Food tracking applications enable users to monitor their daily protein intake, ensuring it aligns with established recommendations for muscle growth, typically ranging from 1.6 to 2.2 grams per kilogram of body weight. For example, an individual weighing 70 kilograms would require approximately 112 to 154 grams of protein daily. The application facilitates the tracking of protein sources, such as meat, dairy, legumes, and supplements, allowing for informed dietary adjustments.
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Carbohydrate Consumption and Energy
Carbohydrates serve as the primary energy source for high-intensity activities, including resistance training, which stimulates muscle growth. Food tracking applications allow users to track carbohydrate intake, ensuring sufficient glycogen stores for workouts. They also enable the monitoring of carbohydrate sources, differentiating between complex carbohydrates (e.g., whole grains, vegetables) and simple carbohydrates (e.g., sugary drinks, processed foods). This distinction is crucial for maintaining stable blood sugar levels and optimizing energy availability throughout the day.
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Fat Intake and Hormonal Regulation
Dietary fats play a vital role in hormone production, including testosterone, which is essential for muscle growth. Food tracking applications facilitate the monitoring of fat intake, ensuring adequate consumption of healthy fats, such as those found in avocados, nuts, and olive oil. The application also allows users to distinguish between saturated, unsaturated, and trans fats, promoting informed dietary choices that support hormonal balance and overall health. Maintaining a healthy fat intake is important for hormone production.
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Ratio Adjustment and Individualization
Food tracking applications enable users to adjust macronutrient ratios based on individual needs and training goals. While a common ratio for muscle gain might be 40% protein, 40% carbohydrates, and 20% fat, these proportions can be customized to accommodate factors such as training intensity, metabolic rate, and individual preferences. The ability to fine-tune macronutrient ratios allows for a personalized approach to weight gain, optimizing results and minimizing undesirable fat accumulation. For example, some individuals may respond better to a higher carbohydrate intake, while others may thrive on a higher fat intake. This customization promotes better results.
In conclusion, the ability to analyze macronutrient distribution within food tracking applications extends beyond simple calorie counting. By providing detailed insights into protein, carbohydrate, and fat intake, these applications empower individuals to optimize their diets for targeted muscle gain. The customization options further enhance the effectiveness of these tools, enabling a personalized approach to weight gain that aligns with individual needs and preferences. Proper macronutrient balance is a tool for weight management.
3. Progress visualization
Progress visualization constitutes a critical component within applications designed for tracking food intake to facilitate weight gain. The visual representation of data, typically in the form of graphs, charts, or summary statistics, allows users to monitor changes in body weight, caloric intake, macronutrient distribution, and other relevant parameters over time. This provides a tangible indication of progress towards predetermined goals. The absence of such visualization features diminishes the user’s ability to effectively assess the efficacy of their dietary regimen and make necessary adjustments. For example, a user aiming to gain 0.5 kilograms per week can readily assess their actual weight gain trajectory via a graph depicting weight fluctuations over the preceding weeks, enabling them to identify deviations from the target and modify their caloric intake accordingly.
The integration of progress visualization within food tracking applications extends beyond merely displaying numerical data. These visual aids often incorporate goal setting functionalities, allowing users to establish specific targets for weight gain, caloric surplus, or macronutrient ratios. The application then visually represents the user’s progress towards these goals, highlighting areas of success and areas requiring improvement. Furthermore, many applications offer comparative analyses, enabling users to compare their current dietary patterns with historical data or pre-defined dietary templates. This comparative analysis can reveal insights into the impact of specific dietary choices on weight gain, facilitating more informed decision-making. For instance, a user may observe that increasing their protein intake resulted in a more pronounced increase in lean body mass, as evidenced by a comparative analysis of body composition changes before and after the dietary modification.
In summary, progress visualization serves as an essential feedback mechanism within applications targeting weight gain. It allows users to monitor their progress in a tangible and understandable manner, identify areas for improvement, and make informed adjustments to their dietary strategies. Without this visual component, users are more likely to rely on subjective assessments of progress, which can be inaccurate and demotivating. The effective utilization of progress visualization tools is therefore crucial for maximizing the efficacy of food tracking applications in the pursuit of controlled and sustainable weight gain. This fosters accountability and encourages adherence to the prescribed dietary plan.
4. Meal timing optimization
Strategic manipulation of food consumption timing, often referred to as meal timing optimization, represents a crucial element in leveraging food tracking applications to facilitate weight gain. The temporal distribution of caloric and macronutrient intake can significantly influence metabolic processes, hormonal responses, and ultimately, body composition. The utilization of digital tracking tools enables a more precise and controlled implementation of these strategies.
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Circadian Rhythm Alignment
The body’s internal clock, or circadian rhythm, influences various physiological processes, including appetite regulation and nutrient metabolism. Food tracking applications can be utilized to align meal timing with the circadian rhythm, potentially optimizing nutrient utilization and promoting weight gain. For instance, consuming a larger proportion of calories earlier in the day may improve insulin sensitivity and reduce fat storage. The application can record and analyze meal timing in relation to circadian patterns.
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Pre- and Post-Workout Nutrition
Timing nutrient intake around exercise sessions is critical for maximizing muscle protein synthesis and glycogen replenishment. Food tracking applications allow users to meticulously plan and record their pre- and post-workout meals, ensuring adequate carbohydrate and protein consumption to support muscle growth and recovery. The applications may also provide guidance on optimal nutrient ratios for these meals.
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Meal Frequency and Distribution
The number of meals consumed throughout the day and the distribution of calories and macronutrients across these meals can impact satiety, metabolic rate, and muscle protein synthesis. Food tracking applications enable users to experiment with different meal frequency strategies, such as consuming several smaller meals versus fewer larger meals, to determine what works best for their individual needs and goals. The applications record intake over set intervals.
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Intermittent Fasting and Feeding Windows
Some individuals may choose to incorporate intermittent fasting (IF) protocols as part of their weight gain strategy. Food tracking applications can be used to meticulously monitor eating and fasting windows, ensuring adherence to the chosen IF protocol and optimizing caloric intake during the feeding window. The application provides timing metrics and adherence tracking.
In conclusion, meal timing optimization, facilitated by food tracking applications, offers a means of refining dietary strategies to support weight gain. By aligning meal timing with circadian rhythms, optimizing pre- and post-workout nutrition, experimenting with meal frequency, and incorporating strategies like intermittent fasting, individuals can leverage these applications to enhance their metabolic environment and maximize their potential for muscle growth and overall weight gain. It becomes a method for refining dietary plans.
5. Recipe nutritional breakdown
The accurate assessment of a recipe’s nutritional composition is a critical function within food tracking applications designed to facilitate weight gain. Understanding the caloric and macronutrient profile of homemade meals is essential for achieving a consistent caloric surplus and optimizing macronutrient ratios, both of which are foundational principles for promoting weight gain. The manual calculation of these values is often time-consuming and prone to error; therefore, the integration of recipe analysis tools within these applications offers a significant advantage.
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Ingredient-Level Analysis
Recipe nutritional breakdown functionality allows users to input the specific ingredients and quantities used in a recipe. The application then accesses its database of nutritional information to calculate the total caloric and macronutrient content of the dish. This granular analysis provides a more accurate representation of the meal’s nutritional profile compared to relying on generic estimates. For example, a user preparing a protein shake can input the precise amount of protein powder, milk, and fruit used, and the application will generate a detailed breakdown of calories, protein, carbohydrates, and fats.
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Portion Control and Adjustment
The recipe breakdown feature enables users to accurately determine the nutritional content of a specific serving size. This is particularly useful for managing portion sizes and ensuring that caloric and macronutrient targets are met. Furthermore, the application allows users to adjust the quantities of ingredients to modify the nutritional profile of the recipe. For example, a user seeking to increase the protein content of a pasta dish could add more chicken or lentils and recalculate the nutritional breakdown to determine the impact of the adjustment.
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Database Integration and Verification
The accuracy of recipe nutritional breakdown relies heavily on the quality and comprehensiveness of the application’s food database. Reputable applications utilize extensive databases that are regularly updated and verified to ensure the accuracy of nutritional information. Users should also have the ability to manually adjust nutritional information if they identify discrepancies or use ingredients not found in the database. Accurate data input is therefore vital.
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Integration with Goal Setting
The recipe nutritional breakdown functionality seamlessly integrates with the overall goal-setting features of the food tracking application. The application can automatically track the contribution of homemade meals towards daily caloric and macronutrient targets. This allows users to monitor their progress and make informed adjustments to their dietary intake to ensure they are on track to achieve their weight gain goals. For instance, a user may identify that their homemade lunches are consistently low in protein, prompting them to modify their recipes to increase protein content.
In summary, the recipe nutritional breakdown function is an indispensable tool within food tracking applications intended for weight gain. It empowers users to accurately assess the nutritional composition of their homemade meals, manage portion sizes, and make informed adjustments to their recipes to align with their weight gain goals. The accuracy and comprehensiveness of the application’s food database are critical factors in ensuring the reliability of the nutritional breakdown. Ultimately, this feature provides users with the knowledge and control necessary to achieve controlled and sustainable weight gain.
6. Micronutrient adequacy assessment
Micronutrient adequacy assessment is a critical, though often overlooked, aspect of utilizing food tracking applications for weight gain. While achieving a caloric surplus and optimizing macronutrient ratios are essential for increasing body mass, neglecting micronutrient intake can lead to deficiencies that compromise overall health and potentially impede long-term progress.
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Role of Vitamins and Minerals in Metabolic Processes
Vitamins and minerals function as essential cofactors in numerous metabolic pathways involved in energy production, protein synthesis, and immune function. Inadequate intake of these micronutrients can impair these processes, hindering the body’s ability to effectively utilize the increased caloric intake for muscle growth and overall tissue development. For example, deficiencies in B vitamins can impair carbohydrate metabolism, while insufficient vitamin D can negatively impact bone health and muscle function.
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Identification of Dietary Deficiencies
Food tracking applications equipped with micronutrient tracking capabilities allow users to monitor their intake of essential vitamins and minerals from dietary sources. These applications can identify potential deficiencies based on recommended daily allowances (RDAs) and Dietary Reference Intakes (DRIs). For instance, an individual consuming a limited variety of fruits and vegetables may discover a deficiency in vitamin C or potassium through the application’s analysis.
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Impact on Immune Function and Recovery
Adequate micronutrient intake is crucial for maintaining a robust immune system and facilitating post-exercise recovery. Deficiencies in nutrients such as zinc, vitamin C, and vitamin E can impair immune function, increasing susceptibility to illness and potentially disrupting training schedules. Similarly, insufficient intake of magnesium and other electrolytes can hinder muscle recovery and increase the risk of muscle cramps. Tracking tools can highlight these risks and provide dietary adjustment feedback.
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Supplementation Considerations
While dietary sources should be prioritized, food tracking applications can also inform supplementation strategies to address identified micronutrient deficiencies. By tracking both dietary and supplemental intake, users can ensure they are meeting their micronutrient needs without exceeding tolerable upper intake levels (ULs). For example, an individual with a confirmed vitamin D deficiency may use the application to monitor their supplemental intake of vitamin D alongside dietary sources to achieve optimal levels.
In conclusion, micronutrient adequacy assessment is an indispensable component of a comprehensive weight gain strategy facilitated by food tracking applications. By monitoring vitamin and mineral intake, individuals can identify and address potential deficiencies that could compromise their health and impede their progress. This proactive approach ensures that the increased caloric intake is effectively utilized for tissue development and overall well-being. Focusing solely on macronutrients is insufficient for long-term health and sustainable weight gain.
7. Hydration tracking inclusion
Hydration tracking within a food tracking application designed for weight gain represents a synergistic enhancement, impacting physiological processes directly relevant to tissue development and overall health. Adequate hydration facilitates nutrient transport, waste removal, and optimal cellular function. Dehydration, conversely, can impair these processes, potentially hindering muscle protein synthesis and overall recovery. Including hydration monitoring capabilities enables users to correlate fluid intake with weight gain progress and adjust accordingly. For example, an individual experiencing persistent muscle soreness despite adequate caloric and protein intake may discover that insufficient hydration is contributing to the issue. Consistent tracking allows for identifying such correlations.
The integration of hydration tracking typically involves logging fluid intake throughout the day, often with customizable reminders to promote consistent consumption. These applications may provide data on fluid intake from various sources, including water, beverages, and even water content from solid foods. Users can then compare their fluid intake against recommended guidelines, typically based on body weight and activity level. The applications often provide insights into dehydration symptoms, such as fatigue, headaches, and reduced cognitive function, which can serve as additional prompts to increase fluid intake. Such prompt and monitoring features allow the user to actively manage any discrepancies and adjust accordingly.
In summary, while caloric surplus and macronutrient optimization are crucial components of weight gain strategies, neglecting hydration can undermine progress. The inclusion of hydration tracking within food tracking applications provides a holistic approach to weight management, enabling users to monitor and optimize both dietary and fluid intake. This integration fosters a more comprehensive understanding of the interplay between nutrition, hydration, and overall physiological function, contributing to more sustainable and effective weight gain. Neglecting hydration can hamper otherwise effective weight gain plans.
8. Customizable dietary goals
The utility of a food tracking application in the context of weight gain is significantly enhanced by the incorporation of customizable dietary goals. Generic, pre-set dietary recommendations often fail to account for individual variations in metabolic rate, activity levels, and pre-existing medical conditions. Therefore, the capacity to tailor dietary targets within the application becomes a crucial determinant of its effectiveness. Customizable goals enable users to specify precise caloric intake targets, macronutrient ratios, and even micronutrient requirements based on personalized factors. For instance, an individual with a high metabolic rate and demanding physical activity regimen would necessitate a caloric intake far exceeding that of a sedentary individual with a slower metabolism. The application must facilitate this degree of customization to be truly effective.
Practical examples illustrate the importance of this customization. A competitive athlete aiming to gain muscle mass requires a significantly higher protein intake than a non-athlete seeking a modest weight increase. A food tracking application with customizable macronutrient targets allows the athlete to set a protein intake goal of, for example, 2.2 grams per kilogram of body weight, while the non-athlete may set a lower target of 1.6 grams per kilogram. Similarly, individuals with specific dietary restrictions, such as gluten intolerance or lactose intolerance, require the ability to exclude certain food groups from their tracked intake and adjust their dietary goals accordingly. Without this customization, the application would prove ineffective in supporting their weight gain objectives while adhering to their dietary limitations.
In conclusion, customizable dietary goals are an indispensable feature of any food tracking application intended to facilitate weight gain. They address the inherent variability in individual nutritional needs and allow users to personalize their dietary strategies to align with their specific goals and constraints. The absence of this customization renders the application less effective and potentially counterproductive, as it fails to account for the unique circumstances of each user. The practical significance of customizable goals lies in their ability to empower users to take control of their dietary intake and achieve sustainable, healthy weight gain that is tailored to their individual needs.
Frequently Asked Questions
This section addresses common inquiries regarding the utilization of digital food tracking applications to support an increase in body mass. The information provided aims to clarify misconceptions and offer practical guidance for effective application.
Question 1: Is a food tracking application truly necessary for gaining weight?
While not strictly mandatory, a food tracking application offers a quantifiable and systematic approach to ensuring a consistent caloric surplus. Without such tools, individuals often underestimate their caloric intake, hindering progress. The application promotes precision in dietary management.
Question 2: Can these applications accurately determine my caloric needs?
Food tracking applications typically estimate caloric needs based on self-reported data, such as age, sex, activity level, and weight. These estimations provide a starting point, but individual metabolic variations exist. Monitoring weight fluctuations and adjusting caloric intake accordingly is essential for personalization.
Question 3: Are all food tracking applications equally effective?
No. The effectiveness of a food tracking application depends on factors such as the comprehensiveness of its food database, the accuracy of its nutritional information, and the user-friendliness of its interface. Prior research and user reviews are recommended before selecting an application.
Question 4: What are the potential drawbacks of relying on a food tracking application?
Over-reliance on calorie counting can lead to an unhealthy obsession with food and potentially contribute to disordered eating patterns. It is crucial to maintain a balanced perspective and prioritize overall dietary quality alongside quantitative tracking.
Question 5: How often should one track dietary intake using these applications?
The frequency of tracking depends on individual preferences and goals. Some individuals find daily tracking beneficial for maintaining consistency, while others prefer to track sporadically to monitor trends. The key is to establish a tracking frequency that is sustainable and does not induce undue stress.
Question 6: Can these applications account for the variability in food labeling accuracy?
Food labeling inaccuracies exist, but they are often within a reasonable margin of error. To mitigate this issue, prioritizing whole, unprocessed foods and cross-referencing nutritional information from multiple sources is advisable. The applications are tools, not infallible authorities.
In summary, food tracking applications can be valuable tools for supporting weight gain when used judiciously and in conjunction with a balanced dietary approach. Awareness of potential drawbacks and a focus on overall dietary quality are essential for maximizing benefits and minimizing risks.
The subsequent sections will explore advanced strategies for utilizing food tracking applications to optimize weight gain outcomes.
Tips for Maximizing “Food Tracking App for Weight Gain” Effectiveness
The effective implementation of a dietary tracking application is predicated on adherence to specific principles that optimize data accuracy and foster sustainable behavioral changes. These guidelines are designed to maximize the potential of the application as a tool for controlled weight gain.
Tip 1: Prioritize Data Integrity: Consistent and accurate data input is paramount. Exercise diligence in logging all food items, beverages, and supplements consumed, paying close attention to serving sizes and nutritional information. Errors in data entry can significantly skew results and compromise the accuracy of dietary assessments. For instance, consistently underestimating portion sizes by even a small margin can lead to an inaccurate representation of caloric intake.
Tip 2: Leverage Barcode Scanning Functionality: Utilize the barcode scanning feature, where available, to minimize manual data entry errors. This function directly populates the application with pre-existing nutritional information, reducing the likelihood of transcription mistakes. Scanning barcodes offers a streamlined and reliable method for logging packaged food items.
Tip 3: Customize Macronutrient Targets: Default macronutrient ratios may not align with individual goals or metabolic profiles. Utilize the application’s customization options to establish specific protein, carbohydrate, and fat intake targets based on established scientific guidelines and individual responses to different dietary strategies. Individual experimentation and adaptation are often necessary.
Tip 4: Monitor Progress Metrics Consistently: Regularly monitor progress metrics, such as body weight, body composition changes (if available), and adherence to dietary targets. These metrics provide valuable feedback on the efficacy of the dietary strategy and allow for timely adjustments. Infrequent monitoring can delay the identification of potential issues and impede progress.
Tip 5: Review and Refine Dietary Patterns: Periodically review dietary patterns to identify potential areas for improvement. Assess the balance of micronutrients, the frequency of processed food consumption, and the overall quality of food choices. The application should be used not only for tracking but also for informed dietary decision-making.
Tip 6: Utilize Recipe Logging Capabilities: Accurately log homemade recipes to gain a precise understanding of their nutritional composition. Estimate ingredients’ amount to increase accuracy. This function is essential for effectively managing caloric and macronutrient intake from self-prepared meals.
Tip 7: Incorporate Hydration Tracking: While often overlooked, adequate hydration is crucial for optimal physiological function and nutrient utilization. Utilize the application’s hydration tracking feature to monitor fluid intake and ensure that it aligns with recommended guidelines. Dehydration can impair performance and hinder recovery.
Adherence to these guidelines maximizes the potential of “food tracking app for weight gain” as a tool for achieving controlled and sustainable weight gain. Consistent and diligent application of these principles promotes a data-driven approach to dietary management.
The concluding section will summarize the key principles discussed and offer final recommendations for effectively utilizing these applications.
Conclusion
The preceding exploration has underscored the utility of food tracking applications as tools in the pursuit of controlled weight gain. Accurate data input, leveraged barcode scanning, tailored macronutrient targets, consistent progress monitoring, dietary pattern refinement, recipe logging, and hydration tracking represent key elements for maximizing effectiveness. The judicious application of these principles provides a quantifiable framework for managing caloric surplus and optimizing nutrient intake to support tissue development.
The capacity to effectively utilize food tracking applications hinges on a commitment to data integrity and a critical awareness of individual physiological variability. While these tools offer valuable insights into dietary patterns, they should not supplant professional guidance from registered dietitians or healthcare providers. A balanced perspective, prioritizing both quantitative data and qualitative dietary choices, is essential for achieving sustainable and healthy weight gain outcomes.This balance will result to efficient planning for “food tracking app for weight gain” strategy.
