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

20

Pro

0

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 looked at how eating more protein and lifting weights while losing weight can help you keep or even build muscle while burning fat — and it found that yes, this combo actually works.

Contradicting (0)

0

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 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

0

84%

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.

20

0

79%

Doing fatmax training helps you lose fat and gain a little muscle, even if you don’t change what you eat.

55

0

73%

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

61

0

72%

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.

20

0

72%