Weight loss alone isn't enough; preserve muscle with protein and training

The International Society of Sports Nutrition's new position paper concludes that sustained calorie restriction drives weight loss, while adequate protein intake and resistance training are key to preserving lean muscle mass. The review emphasizes individualized plans over rapid weight loss alone. The paper, published in the Journal of the ISSN, reviewed intermittent fasting, ketogenic, and low-fat diets, finding similar performance when calories and protein are matched. It recommends 1.2 to 1.6 grams of protein per kilogram of body weight daily, with higher intakes for athletes, and notes that meal frequency matters less than total daily nutrition. The authors advise monitoring body composition rather than scale weight alone, as severe restriction can reduce bone density and cause other side effects. They also highlight that weight loss triggers hormonal and metabolic adaptations, and suggest meal planning, professional guidance, and social support to manage plateaus and sustain long-term results.