Macro partitioning
High-dairy-protein diets with variable carbohydrate and fat ratios provide no advantage for fat loss or lean mass preservation compared to a control diet when both are combined with energy restriction and exercise.
If you are overweight and want to lose fat while keeping muscle, eat a high-protein diet (around 30% of calories) from dairy sources, create a moderate calorie deficit (500 kcal/day), and exercise regularly (resistance and cardio). You do not need to strictly limit carbohydrates or fats to see good results; the total protein amount and energy deficit matter more than the specific ratio of carbs to fat.
Compared to a healthy control diet, energy-restricted high-protein diets containing different proportions of fat and CHO confer no advantage to weight loss or change in body composition in the presence of an appropriate exercise stimulus.
Why this rating
Randomized controlled trial with adequate sample size (n=89 completers) and clear statistical analysis, though limited to 16 weeks.
Source
A randomized trial of high‐dairy‐protein, variable‐carbohydrate diets and exercise on body composition in adults with obesity
Evelyn B. Parr et al. · Obesity · 2016
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →