{"id":4558,"date":"2018-10-16T11:14:02","date_gmt":"2018-10-16T11:14:02","guid":{"rendered":"https:\/\/www.staging.womenshealthandfitness.com.au\/?p=4558"},"modified":"2018-10-16T11:14:59","modified_gmt":"2018-10-16T11:14:59","slug":"1079-how-to-lose-fat-and-keep-muscle","status":"publish","type":"post","link":"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/","title":{"rendered":"How to lose fat and keep muscle"},"content":{"rendered":"

Your 30-day weight loss plan!<\/p>\n

Playing off your weight loss goal against the collateral metabolic damage of a caloric deficit? New research pinpoints a way to lose fat<\/a> and keep lean body mass, despite eating below your energy needs (that means less chance of yo-yo and skinny-fat effects).<\/p>\n

According to a new report published in The FASEB Journal, consuming twice the recommended daily allowance of protein during your slimming spree can prevent loss of muscle mass and promote fat loss. Don\u2019t bother trying to trick it up with extra protein, though. Tripling the protein RDI netted no extra benefits.<\/p>\n

How to play along at home:<\/p>\n

Days 1-10: Consume enough calories to maintain your body weight to allow your metabolism to adapt to the new protein quotient \u2013 building in protein at twice the RDA of 0.66g per kilo of body weight (62 kg = 82 g of protein). If you don\u2019t know your total daily energy expenditure (TDEE), plug your stats into an online calculator.<\/p>\n

Days 11-31: Create a shortfall of 7,000 calories per week while meeting the new protein quota. To ensure you obtain key nutrients, keep intake at or above 1,200 cals and bridge the gap with exercise.<\/p>\n

NEXT: Are protein shakes key to weight loss?<\/p>\n","protected":false},"excerpt":{"rendered":"

Your 30-day weight loss plan! Playing off your weight loss goal against the collateral metabolic damage of a caloric deficit? New research pinpoints a way to lose fat and keep lean body mass, despite eating below your energy needs (that means less chance of yo-yo and skinny-fat effects). According to a new report published in […]\n","protected":false},"author":11,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[32],"tags":[],"acf":[],"yoast_head":"\nHow to lose fat and keep muscle - My Site<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to lose fat and keep muscle - My Site\" \/>\n<meta property=\"og:description\" content=\"Your 30-day weight loss plan! Playing off your weight loss goal against the collateral metabolic damage of a caloric deficit? New research pinpoints a way to lose fat and keep lean body mass, despite eating below your energy needs (that means less chance of yo-yo and skinny-fat effects). According to a new report published in [...]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"My Site\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-16T11:14:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-16T11:14:59+00:00\" \/>\n<meta name=\"author\" content=\"Jack\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jack\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/\",\"url\":\"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/\",\"name\":\"How to lose fat and keep muscle - My Site\",\"isPartOf\":{\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/#website\"},\"datePublished\":\"2018-10-16T11:14:02+00:00\",\"dateModified\":\"2018-10-16T11:14:59+00:00\",\"author\":{\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/#\/schema\/person\/322847e48d67ab64a30989673772437e\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/#breadcrumb\"},\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.womenshealthandfitness.com.au\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to lose fat and keep muscle\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/#website\",\"url\":\"https:\/\/www.womenshealthandfitness.com.au\/\",\"name\":\"My Site\",\"description\":\"Just another WordPress site\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.womenshealthandfitness.com.au\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/#\/schema\/person\/322847e48d67ab64a30989673772437e\",\"name\":\"Jack\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en\",\"@id\":\"https:\/\/www.womenshealthandfitness.com.au\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/20f8419a8b4f4541ef44c0633411c58a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/20f8419a8b4f4541ef44c0633411c58a?s=96&d=mm&r=g\",\"caption\":\"Jack\"},\"url\":\"https:\/\/www.womenshealthandfitness.com.au\/author\/jack-gen\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to lose fat and keep muscle - My Site","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/","og_locale":"en_US","og_type":"article","og_title":"How to lose fat and keep muscle - My Site","og_description":"Your 30-day weight loss plan! Playing off your weight loss goal against the collateral metabolic damage of a caloric deficit? New research pinpoints a way to lose fat and keep lean body mass, despite eating below your energy needs (that means less chance of yo-yo and skinny-fat effects). According to a new report published in [...]","og_url":"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/","og_site_name":"My Site","article_published_time":"2018-10-16T11:14:02+00:00","article_modified_time":"2018-10-16T11:14:59+00:00","author":"Jack","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jack","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/","url":"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/","name":"How to lose fat and keep muscle - My Site","isPartOf":{"@id":"https:\/\/www.womenshealthandfitness.com.au\/#website"},"datePublished":"2018-10-16T11:14:02+00:00","dateModified":"2018-10-16T11:14:59+00:00","author":{"@id":"https:\/\/www.womenshealthandfitness.com.au\/#\/schema\/person\/322847e48d67ab64a30989673772437e"},"breadcrumb":{"@id":"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/#breadcrumb"},"inLanguage":"en","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.womenshealthandfitness.com.au\/weight-loss\/fat-loss\/1079-how-to-lose-fat-and-keep-muscle\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.womenshealthandfitness.com.au\/"},{"@type":"ListItem","position":2,"name":"How to lose fat and keep muscle"}]},{"@type":"WebSite","@id":"https:\/\/www.womenshealthandfitness.com.au\/#website","url":"https:\/\/www.womenshealthandfitness.com.au\/","name":"My Site","description":"Just another WordPress site","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.womenshealthandfitness.com.au\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en"},{"@type":"Person","@id":"https:\/\/www.womenshealthandfitness.com.au\/#\/schema\/person\/322847e48d67ab64a30989673772437e","name":"Jack","image":{"@type":"ImageObject","inLanguage":"en","@id":"https:\/\/www.womenshealthandfitness.com.au\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/20f8419a8b4f4541ef44c0633411c58a?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/20f8419a8b4f4541ef44c0633411c58a?s=96&d=mm&r=g","caption":"Jack"},"url":"https:\/\/www.womenshealthandfitness.com.au\/author\/jack-gen\/"}]}},"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paALD6-1bw","_links":{"self":[{"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/posts\/4558"}],"collection":[{"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/comments?post=4558"}],"version-history":[{"count":2,"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/posts\/4558\/revisions"}],"predecessor-version":[{"id":4560,"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/posts\/4558\/revisions\/4560"}],"wp:attachment":[{"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/media?parent=4558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/categories?post=4558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.womenshealthandfitness.com.au\/wp-json\/wp\/v2\/tags?post=4558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}