Evidence Base

The studies behind every answer.

Original papers. Full analysis. Every finding linked to its DOI so you can check our work.

Equal Taste, 500 Hidden Calories They rated both diets the same. Then ate an entire extra meal's worth of calories on ultra-processed food — every day, for two weeks, without noticing. 3:15 · Hall et al. · 2019 · Cell Metabolism · n=20

The Dusty Tub on the Bottom Shelf Won A meta-analysis of 62 trials found that the cheapest fiber supplement outperformed the trendiest one by two to one — and the expensive option's result wasn't even reliable. Plus: the first eight weeks are a dead zone. 2:43 · Jovanovski et al. · 2020 · The American Journal of Clinical Nutrition · n=3,877

The Protein Detector Your Body Never Told You About 38 trials found your body measures protein as a percentage, not grams, and below a specific threshold, it forces you to eat more of everything else. Neither carbs nor fat had any effect. 2:04 · Gosby et al. · 2014 · Obesity Reviews

The Portion Plate Was Fighting the Wrong Battle A meta-analysis of 31 studies found that swapping meals to lower calorie density produced the largest sustained calorie savings researchers have measured — and your body barely compensates. 2:49 · Robinson et al. · 2022 · International Journal of Behavioral Nutrition and Physical Activity · n=31

Eight Hormones Voted for Regain. One Held the Line. Researchers tracked nine appetite hormones for a year after weight loss. The fullness signal didn't recover. It got worse. And neither study found those changes predicted who actually regained. 1:59 · Sumithran et al. · 2011 · New England Journal of Medicine · n=34

The Three Things Your Tracking App Doesn't Know Researchers built a model that predicted meal intake using three food characteristics no calorie app measures. One of them — protein — pulled in the direction nobody expected. 2:57 · TL et al. · 2023 · Nature Food · n=35

107 Fiber Treatments Tested. Most Failed. Researchers ranked 38 fiber types by their effect on appetite. The most popular supplement — the one trending as a weight-loss hack — was among the worst performers. 2:06 · Clark et al. · 2013 · Journal of the American College of Nutrition

Studies

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