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

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

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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.

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Over a 10-year period, a carefully planned diet in adults with obesity has been linked to maintaining muscle mass even while losing a large amount of body fat, suggesting that the balance of proteins, fats, and carbohydrates in the diet may help prevent muscle loss during long-term weight loss.

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

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