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Fat Loss: What Actually Works

Every diet works if it creates a deficit. The question is which one you'll actually stick to.

## đź“– The Story

Mike and David both wanted to lose 30 pounds. Both started on January 1st.

Mike chose aggressive: 1,200 calories, no carbs, two-a-day workouts. By February, he'd lost 18 pounds. By March, he was burned out, binging on weekends, and gaining it back. By June, he weighed more than when he started.

David chose boring: 500-calorie deficit, high protein, walks plus three gym sessions weekly. By February, he'd lost 8 pounds. By March, 12 pounds. By June, he hit his goal. By December, he still weighed the same.

The fitness industry sells Mike's approach. The research supports David's.

Here's the uncomfortable truth: Fat loss isn't complicated. It's just slow, and we hate slow. The science is clear—calorie deficit with adequate protein, progressive resistance training, and sustainable habits. Everything else is noise or optimization.

This page covers what the evidence actually says, so you can lose fat once and keep it off forever.

## 🚶 The Journey

Phase 1: Setup (Week 1)​

Calculate your starting point:

  1. Find your Total Daily Energy Expenditure (TDEE)
  2. Subtract 500-750 calories for your deficit
  3. Set protein target (1 gram per pound of goal body weight)
  4. Establish tracking method

Phase 2: First Month​

What to expect:

  • Week 1-2: Rapid initial drop (mostly water)
  • Week 3-4: Weight loss slows—this is normal
  • Hunger increases, then stabilizes
  • Energy may dip initially

Focus on:

  • Hitting protein daily
  • Resistance training 3x/week
  • Consistent calorie target
  • Building the habit of tracking

Phase 3: Middle Months​

The grind where most quit:

  • Weight loss averages 0.5-1% body weight/week
  • Plateaus will happen
  • Hunger becomes manageable if deficit isn't too aggressive
  • Strength should maintain or slowly increase

Adjustments:

  • Every 4-6 weeks, reassess
  • Reduce calories by 100-200 if stalled
  • Or increase activity
  • Consider diet breaks every 8-12 weeks

Phase 4: Final Push​

Approaching goal:

  • Last 5-10 pounds are slowest
  • Hunger increases
  • Stay patient—don't crash diet
  • Start planning transition

Phase 5: Transition to Maintenance​

Critical phase:

  • Don't stop tracking immediately
  • Reverse diet: add 100-150 cal/week
  • Keep weighing yourself
  • Maintain protein and exercise
## 🧠 The Science

The Non-Negotiable Law​

You cannot lose fat without a calorie deficit. No food, supplement, workout, or hack bypasses this.

Fat Loss = Calories In < Calories Out (over time)

This isn't opinion—it's thermodynamics. Every successful diet creates a deficit, whether you count calories or not.

Why diets "work" (all of them):

DietHow It Creates Deficit
KetoEliminates a food group → less food → deficit
Intermittent fastingRestricts eating window → less food → deficit
Low-fatReduces calorie-dense fat → deficit
Whole foodsHigh satiety, low calorie density → deficit
Tracking macrosDirect deficit control

The JAMA 2014 meta-analysis:

  • Compared low-carb vs. low-fat
  • Low-carb: ~19.2 lbs average loss
  • Low-fat: ~17.6 lbs average loss
  • Conclusion: Differences are not clinically significant

The real question isn't "which diet is best?" but "which diet will you actually follow?"

How Big a Deficit?​

DeficitRate of LossProsCons
250 cal/day~0.5 lb/weekVery sustainable, minimal hungerSlow, easy to erase with tracking errors
500 cal/day~1 lb/weekGood balance, sustainable for mostModerate hunger, requires consistency
750 cal/day~1.5 lb/weekFaster resultsMore hunger, harder to sustain
1000+ cal/day~2+ lb/weekRapid resultsHigh muscle loss risk, unsustainable, metabolism drops

Recommendation: 500-750 calories for most people. Aggressive deficits backfire for most—the research is clear.

## đź‘€ Signs & Signals

You're on Track​

SignalWhat It Looks Like
Weight trending downWeekly average decreasing
Clothes fitting betterEspecially around waist
Gym performance maintainedNot getting weaker
Hunger manageablePresent but not consuming
Energy acceptableCan function normally
Sleep okayNot majorly disrupted
Mood stableNot irritable/depressed

Warning Signs​

SignalWhat It MeansAction
Rapid weight loss (>2 lb/week sustained)Deficit too aggressiveIncrease calories 200-300
Strength dropping significantlyMuscle loss or under-recoveryReduce volume, check protein
Constant hunger/food obsessionDeficit too aggressiveConsider diet break or smaller deficit
Extreme fatigueUnder-eating or overtrainingAssess total stress load
Sleep disruptedStress/cortisol elevatedReduce training, consider break
Binge episodesRestriction too severeMore moderate deficit, address psychology
No progress for 3+ weeksPlateauReassess tracking accuracy, adjust

The Whoosh Effect​

Weight doesn't drop linearly. You may:

  • Stall for 1-2 weeks
  • Then suddenly drop 2-3 lbs overnight
  • This is water fluctuation, not fat timing

Don't panic at stalls. Don't celebrate whooshes. Trust the weekly trend.

## 🎯 Practical Application

Step 1: Calculate Your Numbers​

Find your TDEE (Total Daily Energy Expenditure):

Activity LevelMultiplierExample (180 lb)
Sedentary (desk job, no exercise)BMR Ă— 1.2~2,160 cal
Lightly active (1-3 workouts/week)BMR Ă— 1.375~2,475 cal
Moderately active (3-5 workouts/week)BMR Ă— 1.55~2,790 cal
Very active (6-7 workouts/week)BMR Ă— 1.725~3,105 cal

Quick BMR estimate: Body weight (lbs) Ă— 10-12

Set your deficit:

  • TDEE - 500 = moderate deficit (~1 lb/week)
  • TDEE - 750 = aggressive deficit (~1.5 lb/week)

Example:

  • TDEE: 2,400 calories
  • Deficit: 2,400 - 500 = 1,900 calories/day
  • Protein: 150g (0.8g Ă— 190 lb goal weight)
  • Remaining calories: split between carbs and fat based on preference

Step 2: Set Up Tracking​

Choose your method:

  • App (MyFitnessPal, Cronometer, MacroFactor)
  • Manual food log
  • Portion/hand method (less precise but sustainable)

Track for 1 week before changing anything:

  • See where you actually are
  • Identify easy wins
  • Build the habit

Step 3: Establish Baseline Measurements​

  • Weight (same time daily, track 7-day average)
  • Waist circumference (at navel)
  • Progress photos (same lighting, time, angles)
  • Strength benchmarks
## 📸 What It Looks Like

Realistic Timeline​

Starting point: 200 lbs, 25% body fat Goal: 170 lbs, ~15% body fat Deficit: 500-600 cal/day Expected rate: 0.75-1% body weight/week

TimeframeWeightNotes
Week 1-2196 lbsInitial water loss (fast drop)
Week 4194 lbsReal fat loss begins
Week 8190 lbsConsistent progress
Week 12186 lbsMay need first adjustment
Week 16182 lbsApproaching plateau zone
Week 20178 lbsProgress slows
Week 24175 lbsGetting close
Week 28-30170 lbsGoal reached

Total time: ~7 months (not 7 weeks)

A Challenging Day (And How to Handle It)​

The situation: Work dinner, drinks with colleagues, limited menu options.

Plan ahead:

  • Eat protein-heavy during the day
  • Check menu online, identify best option
  • Decide on drink limit (1-2 max)
  • Accept this day may be at maintenance, not deficit

During:

  • Order protein + vegetables
  • Skip the bread basket
  • One drink, sipped slowly
  • Enjoy the social aspect

After:

  • Don't compensate tomorrow
  • One day doesn't ruin anything
  • Return to plan the next meal

The math: 500 extra calories Ă· 30 days = 17 cal/day = meaningless

What a Plateau Looks Like​

Week 10: 188 lbs Week 11: 188 lbs Week 12: 188.5 lbs Week 13: 187.5 lbs

This is NOT a plateau. This is normal variation.

Actual plateau:

  • 3-4+ weeks with no change in weekly average weight
  • AND you're hitting your calorie target accurately
  • AND other metrics (waist, photos) also stalled

What to do: See Plateaus page.

## 🚀 Getting Started

Week 1: Assessment​

Day 1-2:

  • Calculate TDEE and deficit
  • Download tracking app
  • Set protein target

Day 3-4:

  • Track everything you eat (don't change yet)
  • See baseline intake

Day 5-7:

  • Identify easy wins (high-calorie, low-satiety foods)
  • Plan first week of meals
  • Schedule gym sessions

Week 2-4: Foundation​

Focus:

  • Hit calorie target ±100 most days
  • Hit protein target daily
  • Lift weights 3x/week
  • Walk 8,000+ steps daily

Don't worry about:

  • Meal timing
  • Supplement optimization
  • Perfect macros
  • Advanced training techniques

Month 2-3: Refinement​

Assess and adjust:

  • Is weight trending down?
  • How is hunger?
  • How is energy?
  • How is strength?

Refine:

  • Adjust calories if needed
  • Optimize meal timing for your schedule
  • Find sustainable food choices you enjoy

Month 4+: Cruise​

The routine:

  • You know what works
  • Most meals are repeatable
  • Gym is habit
  • Progress continues steadily

Watch for:

  • Tracking fatigue (stay accurate)
  • Plateau signals
  • Signs of excessive deficit
## 🔧 Troubleshooting
ProblemLikely CauseSolution
No weight loss despite deficitTracking error, underestimating intakeUse food scale for 1 week, track everything
Rapid weight loss, muscle lossDeficit too aggressiveIncrease calories, prioritize protein
Constant hungerDeficit too aggressive, low protein/fiberSmaller deficit, more protein, more vegetables
Binge eatingRestriction too severeMore moderate deficit, address psychological component
Strength dropping significantlyUnder-recovery, under-eatingReduce training volume, check protein, consider diet break
Weight stalled 3+ weeksTrue plateau OR tracking slipVerify tracking accuracy first, then reduce calories 100-200
Social eating derailing progressAll-or-nothing mindsetPlan ahead, one meal doesn't matter, return to plan
Energy crashedDeficit too large, under-sleepingSmaller deficit, prioritize sleep
âť“ Common Questions

Q: Do I have to count calories? A: Not necessarily—but you have to create a deficit somehow. Counting is the most precise method. Alternative methods (portion control, eliminating food groups, time-restricted eating) work if they reliably create a deficit for you.

Q: Can I lose fat without exercise? A: Yes, diet alone creates weight loss. But without resistance training, you'll lose significant muscle. For fat loss with body composition improvement, exercise (especially lifting) is important.

Q: How fast should I lose weight? A: 0.5-1% of body weight per week is optimal for most. Faster than this increases muscle loss and reduces sustainability. At 200 lbs, that's 1-2 lbs/week. At 150 lbs, that's 0.75-1.5 lbs/week.

Q: What about keto/low-carb? A: Works if you like it and can sustain it. Research shows no metabolic advantage over other diets when calories and protein are matched. Choose based on preference and sustainability.

Q: Should I do cardio or weights? A: Weights first, always. Resistance training preserves muscle during a deficit. Cardio is supplementary—useful for creating additional deficit and health, but not the priority.

Q: What supplements help with fat loss? A: Almost none with meaningful effect. Caffeine slightly increases metabolic rate. Fiber supplements can help satiety. "Fat burners" are mostly marketing. Protein powder is useful for hitting targets, not for fat loss directly.

Q: Why am I not losing weight even though I'm eating less? A: Most common answer: you're eating more than you think. Studies show people underestimate intake by 30-50%. Use a food scale for one week and track everything—you'll likely find the gap.

⚖️ Where Research Disagrees
TopicView AView BCurrent Consensus
Meal frequencyMore meals = faster metabolismMeal frequency doesn't matterTotal calories matter most; frequency is preference
Carbs vs. fatLow-carb is superiorLow-fat is superiorNeither is superior; adherence matters most
FastingMetabolic benefits beyond deficitJust another way to restrictPrimarily works through calorie restriction; other benefits unclear
Cardio typeHIIT is more effectiveLISS is more effectiveBoth work; choose based on preference and recovery capacity
Rate of lossFaster is fine if protein is highSlower is always betterModerate pace (0.5-1%/week) balances results and muscle preservation
Refeeds/diet breaksNecessary for metabolismJust psychologicalEmerging evidence supports strategic breaks, but not for metabolic reasons
âś… Quick Reference

Key Numbers:

  • Deficit: 500-750 cal/day
  • Protein: 1g per lb goal body weight
  • Rate of loss: 0.5-1% body weight/week
  • Resistance training: 3-4x/week
  • Daily steps: 8,000-10,000

Daily Checklist:

  • Logged all food
  • Hit protein target (±10g)
  • Stayed within calorie target (±100)
  • Logged weight (morning)
  • Moved (gym or steps)

Weekly Checklist:

  • Calculate weekly average weight
  • Compare to last week
  • Hit protein 6-7 days?
  • Completed planned workouts?
  • Adjust if needed?

Signs You Need to Adjust:

  • 3+ weeks stalled (true plateau)
  • Constant extreme hunger
  • Significant strength loss
  • Sleep disruption
  • Binge episodes

Adjustment Protocol:

  1. Verify tracking accuracy first
  2. If accurate, reduce calories by 100-200 OR
  3. Add 1,000-1,500 steps daily OR
  4. Consider diet break (1-2 weeks at maintenance)

💡 Key Takeaways​

Essential Insights
  • Calorie deficit is required—no diet, food, or workout bypasses this law of physics.
  • All diets work if they create a deficit. The best diet is the one you'll actually follow.
  • Protein is critical (1g/lb goal weight) for muscle preservation, satiety, and thermic effect.
  • Resistance training preserves muscle. Without it, up to 25% of weight lost can be muscle.
  • Rate matters: 0.5-1% body weight/week preserves muscle. Faster isn't better.
  • Plan for maintenance from day one. Losing is phase one. Keeping it off is the real challenge.

🔗 Connections​

Related Goals:

Wellness Foundations:

Personalization:

For Mo

Assessment Questions​

Ask these to understand the user's fat loss situation:

  1. What's your current weight and goal weight? (Helps calculate realistic timeline)
  2. Have you tried to lose weight before? What happened? (Identifies past patterns)
  3. How are you currently eating? (Baseline assessment)
  4. Do you currently exercise? What type? (Activity level for TDEE)
  5. What does your typical day look like? (Scheduling constraints)
  6. Why do you want to lose fat? (Motivation type—health vs. appearance)

Recommendations by User Type​

User TypeRecommendation
Complete beginnerStart with tracking only (no deficit), learn the skill first
Previous yo-yo dieterSmaller deficit (300-400 cal), focus on sustainability, address psychology
Already lean (men <15%, women <22%)Slower rate, higher protein, expect slower progress
Significant weight to lose (>50 lbs)Can start with larger deficit, ensure protein high, plan for phases
Older adult (50+)Higher protein (1.2g/lb), prioritize resistance training, may need slower pace
Very active lifestyleHigher calories even in deficit, timing around workouts matters more

Implementation Intentions​

Help users create specific if-then plans:

Setup:

  • "When I wake up, I will weigh myself before eating or drinking anything."
  • "When I eat a meal, I will log it in my app before starting."

Protein:

  • "If my meal doesn't have protein, I will add eggs, chicken, fish, or Greek yogurt."
  • "When I'm hungry between meals, I will have a protein-rich snack first."

Social situations:

  • "When I eat at a restaurant, I will check the menu beforehand and choose a protein + vegetable option."
  • "If there's food at a work event, I will have one reasonable portion and return to my plan at the next meal."

Obstacles:

  • "If I go over my calories one day, I will not compensate by restricting—I'll return to normal the next day."
  • "When I feel like giving up, I will remember my 'why' and commit to just the next meal."

Common Mistakes to Catch​

Watch for these patterns:

  1. "I'm barely eating and not losing" → Almost always tracking error. Suggest food scale for 1 week.
  2. Extreme deficit (<1200 cal women, <1500 cal men) → Unsustainable, muscle loss. Recommend moderate deficit.
  3. Skipping protein → Critical error. Emphasize protein targets.
  4. All cardio, no weights → Losing muscle. Add resistance training.
  5. Weekend blowouts → Erasing the deficit. Address consistency.
  6. Expecting immediate results → Set realistic timeline (months, not weeks).
  7. Chasing "optimal" over "sustainable" → Perfect is enemy of good. Focus on adherence.

Red Flags for Professional Referral​

Recommend professional support when:

  • Severe restriction behaviors (eating <1000 cal regularly, fasting for days) → Eating disorder specialist
  • Binge-purge cycles → Eating disorder specialist
  • Intense fear of weight gain affecting daily life → Therapist
  • History of eating disorders → Work with specialized treatment team
  • Medical conditions (diabetes, heart disease, etc.) → Physician oversight
  • Medications affecting weight (steroids, insulin, etc.) → Physician
  • Very low BMI attempting further loss → Physician, possibly eating disorder specialist

Example Scenarios​

Scenario 1: The impatient beginner

User: "I want to lose 30 pounds. How do I lose it in a month?"

Mo response: "I understand wanting fast results—that's totally natural. But here's the honest truth: sustainable fat loss happens at about 1-2 pounds per week. At 30 pounds, we're looking at 4-6 months realistically. I know that sounds slow, but here's why it matters: faster than that and you lose muscle, not just fat. You end up weaker, with a slower metabolism, and much more likely to regain. The people who keep weight off long-term are the ones who lose it at a moderate pace. Want me to help you set up a plan that actually works?"

Scenario 2: The frustrated yo-yo dieter

User: "I've lost and regained the same 20 pounds four times. What's wrong with me?"

Mo response: "Nothing is wrong with you—you've actually succeeded at fat loss four times. The challenge was the maintenance phase, which most people aren't taught. Here's what I'd suggest differently this time: smaller deficit (maybe 400-500 calories instead of something more aggressive), and start planning for maintenance NOW, not when you reach your goal. What triggered the regain each time? Understanding your pattern helps us prevent it."

Scenario 3: The tracking-resistant user

User: "I don't want to count calories. It makes me obsessive."

Mo response: "That's completely valid—tracking isn't for everyone, and if it triggers unhealthy thoughts, we should find another way. Alternatives that work: hand portions (palm of protein, fist of carbs, thumb of fat at each meal), time-restricted eating (naturally limits intake for some people), or a whole-foods approach that relies on satiety signals. The key is finding something that creates a consistent deficit without the counting. Which of these sounds most sustainable for you?"

Scenario 4: The stalled intermediate

User: "I've lost 15 pounds but I've been stuck at the same weight for 3 weeks. What do I do?"

Mo response: "First, let's verify it's a real plateau. Are you still hitting your calorie target accurately? (It's common for tracking to slip over time—portions grow, logging gets lazy.) If tracking is still accurate, 3 weeks is at the edge of a true plateau. Your options: reduce calories by 100-200, add 1,000-1,500 daily steps, or take a 1-2 week diet break at maintenance to reduce adaptation. Before deciding, what does your hunger and energy level feel like right now?"

❓ Common Questions​

Q: What's the fastest way to lose fat?​

Short answer: A moderate calorie deficit with high protein and resistance training.

The reality: "Fast" fat loss (more than 1-2 lbs/week) comes at a cost—muscle loss, metabolic slowdown, and high rebound risk. The truly fastest path to your goal weight is one you can sustain. Crash diets might show quick scale drops, but most is water and muscle, not fat. A 500-calorie deficit with adequate protein loses almost purely fat.

What actually speeds results:

  • Higher protein (preserves muscle, increases satiety)
  • Resistance training (maintains metabolism)
  • Better sleep (regulates hunger hormones)
  • Consistency over intensity

Q: How much fat can I realistically lose per week?​

Guidelines by starting point:

Starting Body FatSustainable RateNotes
Obese (>35%)1.5-2 lbs/weekHigher rates acceptable early
Overweight (25-35%)1-1.5 lbs/weekStandard recommendation
Average (18-25%)0.5-1 lb/weekSlower to preserve muscle
Lean (<18%)0.25-0.5 lb/weekVery slow, muscle loss risk

The 1% rule: Don't exceed 1% of body weight per week. A 200-lb person can lose up to 2 lbs/week; a 150-lb person should aim for 1.5 lbs max.

Q: Should I do cardio or weight training for fat loss?​

Priority order:

  1. Resistance training (non-negotiable) — Preserves muscle, maintains metabolism
  2. Daily movement (NEAT) — Walking, stairs, general activity
  3. Cardio (optional addition) — Creates additional deficit if needed

Why weights beat cardio for fat loss:

  • Cardio burns calories during exercise
  • Weights build muscle that burns calories 24/7
  • Muscle loss during dieting slows metabolism
  • Resistance training prevents this muscle loss

Best approach: Lift 3-4x/week, walk daily (8,000+ steps), add cardio only if needed for additional deficit.

Q: What about cheat meals or refeeds?​

They're different things:

TypePurposeFrequencyWhat It Looks Like
Cheat mealPsychological breakWeekly maxUnrestricted single meal
Refeed dayMetabolic/hormone resetEvery 1-2 weeksHigh-carb day at maintenance
Diet breakFull metabolic resetEvery 8-12 weeks1-2 weeks at maintenance

Recommendations:

  • Cheat meals: Can work if controlled, but often lead to overconsumption. Better to fit treats into daily calories.
  • Refeeds: Beneficial during extended diets, especially when lean. Focus on carbs, not just calories.
  • Diet breaks: Highly recommended for diets longer than 12 weeks. Reduces metabolic adaptation.

Q: Why am I not losing weight even though I'm in a deficit?​

Most common causes (in order of likelihood):

  1. You're not actually in a deficit (90% of cases)

    • Underestimating portions
    • Not counting cooking oils, sauces, drinks
    • Weekend overeating erasing weekday deficit
    • Food scale test: Track everything for 7 days with a scale

  2. Water retention masking fat loss

    • High sodium intake
    • New exercise routine (muscle inflammation)
    • Menstrual cycle (women can retain 3-7 lbs)
    • High cortisol from stress or sleep deprivation
    • Solution: Wait 2-3 weeks, track weekly averages

  3. Metabolic adaptation (less common than claimed)

    • Only significant after extended dieting
    • Typically 100-200 calories, not 500+
    • Solution: Diet break, then resume

  4. Medical issues (rare but possible)

    • Thyroid dysfunction
    • PCOS
    • Medications
    • Solution: See doctor if other causes ruled out

Q: Can I target fat loss in specific areas (spot reduction)?​

Short answer: No. Spot reduction is a myth.

The science: Fat loss occurs systemically based on your genetics, not based on which muscles you exercise. Doing 1,000 crunches won't specifically burn belly fat.

What does work:

  • Overall fat loss through caloric deficit
  • Building muscle in target areas (creates toned appearance when fat is lost)
  • Accepting that genetics determine where fat comes off first/last

Typical fat loss patterns:

  • Men: Usually lose from arms/legs first, belly last
  • Women: Often lose from upper body first, hips/thighs last
  • This is genetic and cannot be changed through exercise selection

✅ Quick Reference​

Fat Loss Targets​

MetricTarget RangeNotes
Calorie deficit300-500 cal/day500 max for most people
Protein0.8-1g per lb bodyweightHigher end when dieting
Rate of loss0.5-1% bodyweight/weekSlower if already lean
Resistance training3-4x per weekNon-negotiable
Daily steps8,000-10,000NEAT matters
Sleep7-9 hoursCritical for fat loss

Do's and Don'ts​

Do:

  • Prioritize protein at every meal
  • Lift weights to preserve muscle
  • Track your intake (at least initially)
  • Take progress photos (scale lies)
  • Plan for maintenance before you start

Don't:

  • Drop calories below 1200 (women) / 1500 (men)
  • Rely only on cardio
  • Expect linear progress
  • Compare your rate to others
  • Skip resistance training

Progress Tracking​

MetricHow OftenWhat to Look For
Scale weightDaily (average weekly)Downward trend over weeks
Progress photosEvery 2-4 weeksVisual changes
MeasurementsEvery 2-4 weeksInches lost
StrengthEach workoutMaintenance or gain
Energy/moodDailySustainable levels

When to Adjust​

SituationAction
No loss for 2+ weeksVerify tracking accuracy first
No loss for 3+ weeks (tracking accurate)Reduce calories by 100-200 OR add activity
Strength dropping significantlyIncrease protein, possibly reduce deficit
Energy/mood crashingTake diet break at maintenance
Lost 10%+ bodyweightConsider maintenance phase
đź“š Sources

Primary Sources (Tier A)​

  • Johnston BC, et al. Comparison of weight loss among named diet programs in overweight and obese adults: A meta-analysis. JAMA. 2014. — Tier A
  • Wycherley TP, et al. Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis. Am J Clin Nutr. 2012. — Tier A
  • Network meta-analysis of caloric restriction approaches. IJBNPA. 2024. — Tier A
  • Sacks FM, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. NEJM. 2009. — Tier A

Supporting Sources (Tier B)​

  • Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation. JISSN. 2014. — Tier B
  • Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. — Tier B
  • Hector AJ, Phillips SM. Protein recommendations for weight loss in elite athletes. Int J Sport Nutr Exerc Metab. 2018. — Tier B

Expert Sources (Tier C)​

  • Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? JISSN. 2018. — Tier C
  • Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. JISSN. 2014. — Tier C