Research
Macro partitioning
High-protein diets (1-1.2 g/kg/day) aid in weight loss maintenance by increasing satiety and preserving lean body mass.
To maintain your weight loss, aim for 1-1.2 grams of protein per kilogram of your ideal body weight daily. This helps you feel full and keeps your muscle mass. If you have kidney disease, consult your doctor first.
GoodSupportsHIGH confidence
High-protein diet has been popularized as a promising tool for weight loss because it improves satiety and decreases fat mass.
Why this rating
Supported by meta-analyses and reviews.
Source
Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance
Ju Young Kim · Journal of Obesity & Metabolic Syndrome · 2020
DOI 10.7570/jomes20065
narrative_reviewCited 178×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
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- Intermittent fasting and time-restricted eating are effective weight loss strategies comparable to daily calorie restriction.Good
- Meal timing, specifically higher-calorie breakfasts and overnight fasting, helps prevent obesity.Good
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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