“Breakfast is the most important meal — it boosts metabolism and helps you lose weight.”

Pooling the randomized trials, people told to eat breakfast actually took in ~260 more calories a day and weighed slightly more, not less. Eat it if you like it — just don't expect it to burn fat.

Backed by a systematic review or meta-analysis — the top of the evidence pyramid. Not medical advice, just what the best evidence says.