Research
Macro partitioning
Resistance training and high protein intake (≥25% of calories) are recommended to preserve lean body mass and increase satiety/thermogenesis during energy restriction, respectively.
To keep your muscle while losing fat, lift weights regularly and eat enough protein. Aim for protein to make up at least 25% of your daily calories. This helps you stay full and protects your muscle mass.
GoodSupportsHIGH confidence
Previous research has indicated that structured resistance training [34] and sufficient protein intake [35-37], both commonly employed in bodybuilding contest preparation, preserve LBM during energy restriction.
Why this rating
Supported by multiple citations for both resistance training and protein intake.
Source
Metabolic adaptation to weight loss: implications for the athlete
Eric T. Trexler et al. · Journal of the International Society of Sports Nutrition · 2014
DOI 10.1186/1550-2783-11-7
narrative_reviewCited 162×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Energy restriction induces metabolic adaptations (adaptive thermogenesis, increased mitochondrial efficiency, and hormonal shifts) that reduce total daily energy expenditure beyond what is predicted by body mass loss, thereby attenuating further weight loss and promoting weight regain.Good
- Periodic refeeding (brief overfeeding, primarily carbohydrates) can acutely increase circulating leptin levels, but its effect on increasing Total Daily Energy Expenditure (TDEE) is modest and may not significantly improve long-term weight loss success.Moderate
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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