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.

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Pro

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Against

Evidence from Studies

Supporting (1)

20

Community contributions welcome

20

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

This study found that if you eat enough protein and lift weights while eating fewer calories, you can lose fat and keep or even build muscle at the same time — which means you don’t have to choose between losing weight and getting stronger.

Contradicting (0)

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Community contributions welcome

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.

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0

79%

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.

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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.

20

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74%