Canning doesn't destroy the omega-3s — canned pink salmon carries more than a gram per 100 g. But albacore packed in oil holds 0.24 g against 0.86 g for the same fish in water, because the fat dissolves into the oil and the oil goes down the sink. Figures pulled from USDA FoodData Central, with the FDA/EPA mercury lists alongside.
Nineteen people ate 441 calories a day less without being told to, purely from moving protein from 15% to 30% of their meals — with the appetite hormones pushing the other way. But when 38 foods were ranked head to head, the most filling was a boiled potato, and water content predicted fullness better than protein did.
Soluble fibre supplements produced about 2.8 lb more weight loss on average across 22 trials — an average, not a prediction for any one person, and most of those trials paired fibre with a calorie-restricted diet. The Lancet's 25–29 g/day target comes from a review that excluded supplement trials entirely.
13 caffeine trials and 606 people, but by our reading of the review's references seven gave the caffeine with ephedra or ephedrine, barred from US supplements since 2004, and an I-squared of up to 94% means nearly all of the spread between their results is more than chance would produce. Meanwhile the famous green coffee claim of 17.7 lb 'with or without diet and exercise' came from a study whose weights were altered. It cost $3.5 million and was retracted.
Ten adults did the same 14-day diet twice: once on 8.5 hours' sleep, once on 5.5. The scale showed the same loss both times. On short sleep, 55% less of it was fat and 60% more of it was muscle. A separate 80-person trial found sleeping longer cut intake by 270 calories a day, with no change in what people burned.
22 randomised trials say brisk walking takes off about 4.7 lb — and 5.7 lb of fat, because fat-free mass went up at the same time. The famous step target is not a finding: it is the name of a Japanese pedometer sold in 1965.
Studied at up to 30 g a day for five years, in groups from infants to the elderly. The kidney scare has a real source: creatine raises serum creatinine, the marker doctors read as kidney function — while the kidneys' actual filtration rate stays put. The gauge moved, not the engine.
54 randomised trials, resistance training against people doing no exercise at all, nobody dieting: body fat percentage fell 1.46 points (1.08 in the trials that used DXA scans) and fat mass about 1.2 lb. The percentage moved further than the fat did, probably because muscle was going on, and a bathroom scale adds the two together.
Across 21 studies, the people who lifted and did cardio still built a large amount of muscle — less than lifting alone, but nowhere near losing any. The cost is real and it depends on how much you do, and running causes it while cycling mostly doesn't.
Twenty-one trials longer than eight weeks, screened from 23,441 records: a trend toward benefit, and a confidence interval that includes zero. Then the FTC found the marquee study's subjects had been told to diet and exercise — while the press release said they hadn't.