People used to think you couldn’t lose fat and gain muscle at the same time, but new evidence shows it’s possible if you eat right and lift weights.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

A Review of Strategies for Achieving Simultaneous Muscle Mass Gain, Maintenance, or Minimal Loss During Fat Reduction: Insights from the Last 5 Years

Systematic Review

Human

Contradicting (0)

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

A Review of Strategies for Achieving Simultaneous Muscle Mass Gain, Maintenance, or Minimal Loss During Fat Reduction: Insights from the Last 5 Years

Score: 20

DOI: 10.12775/jehs.2025.79.59391

Similar Assertions

When you combine eating more protein with lifting weights, you can lose fat and keep or grow muscle at the same time.

79%

Fit people might be able to lose fat and gain muscle at the same time, even if they're not eating more or less than they burn—especially over a 10-week period.

78%

A caloric maintenance state combined with resistance training can result in simultaneous fat loss and muscle gain by mobilizing endogenous fat stores to support muscle protein synthesis.

74%

When people are trying to lose fat, eating more protein and lifting weights can help them keep or even build muscle instead of losing it.

74%