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Graeme Tomlinson@thefitnesschef_TikTok

860 calories vs 860 calories. Which side would you choose? 👀😁 #calories #fitness #snack

original sound — @thefitnesschef_

what it claims

Prioritizing low-energy-density foods (such as red fruits) allows for a greater volume of food to be consumed for the same caloric intake, which promotes satiety and helps with weight management compared to high-density choices like a muffin and a sweetened coffee.

holds up

The concept of energy density presented here is based on very solid scientific foundations. A meta-analysis by Rouhani et al.

noli's read

The concept of energy density presented here is based on very solid scientific foundations. A meta-analysis by Rouhani et al. (2016) confirms that approaches favoring low-caloric-density foods are associated with a decrease in body weight and better appetite regulation. Furthermore, randomized clinical trials conducted by Dr. Barbara Rolls' team show that the physical volume of food activates stomach stretch receptors, sending effective satiety signals. However, it can be nuanced by noting that ingesting such a massive portion of fruit may cause bloating in people sensitive to fiber. Likewise, lasting satiety also depends on proteins and healthy fats, and not just on the volume of water and fiber.

the sources

Claimed by Graeme Tomlinson. Noli grades the claim, never the person.

Decoded by Noli · July 14, 2026 · the original post

What the graded evidence says

Evidence: B

Effect: ad libitum energy intake as a function of dietary energy density — lowering dietary energy density consistently reduces spontaneous calorie intake at matched food weight/fullness; body-fat change tracks the resulting energy balance
Measured on: general adults

Energy balance is the driver, but it's affected by many things (satiety, food quality, sleep, activity), so it's not about rigid calorie math. 'Fat-burning' or 'negative-calorie' foods are a myth.

Graeme Tomlinson in the Register85 claims graded · solidity 93/100See their record →

More from Graeme Tomlinson

Replace sugary drinks with calorie-free alternatives (such as zero-calorie soda) to free up your daily energy budget, which allows you to consume a greater volume of much more satiating solid foods.

holds upGraeme Tomlinson

To slow the onset of signs of aging and optimize physical well-being, one should prioritize daily sun protection (SPF) and the foundations of a healthy lifestyle (sleep, healthy diet, exercise) rather than spending money on cosmetic creams or miracle longevity capsules.

mixedGraeme Tomlinson

One should not judge or demonize foods in isolation (such as pizza, white bread, or canned beans) by focusing solely on their flaws, as they also provide essential nutrients (e.g., the calcium in cheese or fiber) and contribute to enjoyment, which is a pillar of a healthy and balanced diet as a whole.

holds upGraeme Tomlinson

Others on this

The buzz from a Monster Energy comes almost entirely from its caffeine (and the sugar riding along with it) — the taurine and the B-vitamin megadoses on the can don't add a proven benefit beyond that.

mixedscience.snitch

Needlessly delaying bedtime ("bedtime procrastination") is framed here as coming from not having processed the day's emotions — working through them before bed supposedly helps you fall asleep.

not provenhealingwithchloe1

The strongest lever for getting your focus back isn't willpower — it's architecture: strip distraction triggers out of your environment (phone out of sight, notifications off) and protect a real block of uninterrupted time for demanding work, scheduled for whenever you're naturally most alert rather than whenever it happens to fit.

mixedDaniel Pink

Noli has read similar claims

Other advice in the Register that leans on the same research.

To lose weight, there are no shortcuts such as fat-burning foods, organic products, or targeted exercises; everything relies on a caloric deficit, overall physical activity, and the total quantity of food consumed.

holds upGraeme Tomlinson

To lose weight without starving yourself, you should prioritize foods with low caloric density but high volume (such as vegetables), because the physical volume of ingested food does not always correspond to its calorie content.

holds upGraeme Tomlinson

"Fat fasting" (fasting based solely on the ingestion of fats) within a carnivore diet is an ineffective method for fat loss, as it often leads to a massive caloric surplus and lacks essential fiber.

holds upAbbey Sharp Registered Dietitian

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