Extra High Protein with Training Burns Fat, Builds Strength.

In 2015, Jose Antonio and a team from Nova Southeastern University studied 48 healthy, trained adults (men and women). They split them into two groups: one ate a normal protein diet (1.04 g/lb/day), the other a high protein diet (1.54 g/lb/day) from foods like beef protein, while both did the same heavy weight training program for 8 weeks. Diets were tracked with logs, and body changes were measured with scans.

The high protein group lost 1.7 kg of fat and 2.4% body fat, while gaining no extra weight, despite eating more calories. The normal protein group gained 1.3 kg overall but lost only 0.3 kg fat and 0.7% body fat. Both kept lean muscle the same, showing high protein helps burn fat without losing muscle, even in fit people.

Eat 1.5-2 grams of protein per pound of body weight daily from lean sources like meat or eggs, with weight training, to improve your body shape.