Nutrition
A · High confidenceWhat different diets do to fat mass and muscle mass
Subject: International society of sports nutrition position stand: diets and body composition
What this means
Fat loss depended mainly on a sustained calorie deficit. Low-fat and low-carbohydrate diets worked similarly, and intermittent fasting showed no advantage over eating less every day.
Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, Antonio J · 2017 · Journal of the International Society of Sports Nutrition
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Caloric deficit drives fat loss; higher baseline body fat allows more aggressive deficits, while slower weight loss better preserves lean mass. Protein at 2.3-3.1 g/kg FFM/day during a deficit and resistance training best preserve lean mass; no single diet type is universally superior.
Who this applies to
Mainly adults who do resistance training. Little research is available on women and older people.
What to keep in mind
This is an expert position based on earlier research, without new measurements of its own. Little is known yet about behavioural strategies for weight management.
Practical conclusion for REZA
Confirms REZA's nutrition line: no single diet is universally superior, but a moderate deficit, adequate protein and continued resistance training best preserve muscle mass.
View method and source
Methodology
Position stand
Population
General and athletic populations
Intervention
N/A (position stand)
Outcome measures
Body composition, weight loss, lean mass
Limitations
Position stand based on evidence available at time; some areas updated by newer research.
Original source
DOI: 10.1186/s12970-017-0174-y
View the publication →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.