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.

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.

84%

If you're already lean and trying to lose weight, you can keep your muscle if you lift weights, eat a lot of protein, lose weight slowly, and occasionally eat more carbs.

80%

In individuals with elevated body fat stores, resistance training during a caloric deficit can sustain muscle hypertrophy while promoting net fat loss.

76%

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.

75%

If someone with extra weight loses a lot quickly while dieting and lifting weights, they might not build as much muscle as they could if they lost weight more slowly.

74%