Muscle-preservation

The scale measures total mass — not fat specifically. Understanding why weight can fall without meaningful fat loss, and how to ensure your deficit primarily targets fat, is essential for sustainable results.

During calorie restriction, lean mass loss is approximately 25% of total weight loss without resistance training, and 8–12% with it (Stiegler & Cunliffe 2006). Adequate protein (1.6–2.0g/kg/day) and resistance training 2–3×/week are the two evidence-based interventions with the most impact. This article explains the mechanisms and protocols.

Protein shakes support weight loss through satiety, muscle preservation during calorie restriction, and the thermic effect of protein — but the evidence is specific about which type, when, and how much. This article examines the research and practical product selection criteria.