Appetite regulation is one of the better-understood systems in human physiology, which is exactly why it is such fertile ground for products that misrepresent it.

The reliable findings

Protein and fibre increase satiety per calorie. Liquid calories register poorly. Sleep loss reliably raises intake the following day. These results replicate, and none of them require a subscription.

What does not follow is that any one food suppresses appetite in a commercially useful way, or that a supplement can substitute for the meal structure it is sold alongside.

The tell is always the same: a real mechanism, cited accurately, followed by a claim the citation does not support.