Research
Macro partitioning
High-protein diets (>25% of calories or 1-1.2 g/kg body weight) are superior to other macronutrient compositions for long-term weight maintenance, primarily by preserving fat-free mass and increasing satiety.
To keep weight off, prioritize protein in your diet (aim for 1-1.2 grams per kg of your goal body weight). This helps you feel full and protects your muscles, making it easier to stick to your weight loss goals long-term.
GoodQualifiesMEDIUM confidence
High-protein diet (25%-30% of total calories or >1-1.2 g/kg of ideal body weight) increases satiety and has advantages in diet-induced thermogenesis... Meta-analysis results showed that high-protein diet was more effective for weight maintenance than control diets, although the effect size was small (0.17 kg).
Why this rating
Supported by meta-analyses showing statistical superiority for maintenance, though clinical significance is small.
Source
Strategies for Long-Term Weight Loss and Maintenance
Yoo Bin Seo · Korean Journal of Family Practice · 2023
DOI 10.21215/kjfp.2023.13.3.128
narrative_reviewCited 2×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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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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