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
narrative_reviewCited 162×
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