Check a claim

One template, eleven times: the claim as you hear it, what the data show, a verdict, the grain of truth if there is one, and one sentence to remember. The pages are short on purpose; their strength is in being consistent.

• The 3,500-calorie rule — right for the first week, wrong as a law.
• Foods that boost metabolism — tens of kilocalories, no weight outcome.
• Negative-calorie foods — digestion costs a share of what you eat, never more.
• Detox and juice cleanses — water and glycogen; no toxins named, none measured.
• Eating late makes you fat — the hour does not; the extra meal does.
• Carbs and insulin make you fat — the controlled comparisons do not agree.
• "Starvation mode" — adaptation is real and small; nobody stops losing in a deficit.
• Breakfast is essential — an observation, not a tool.
• Six small meals — frequency does not change expenditure.
• Spot reduction — fat is not lost where you exercise.
• Sweat equals fat loss — water, back with the first glass.

The verdict scale is the site's usual: how strong the evidence is, and then whether it supports the claim.