For many of us, a health crisis or a period of inactivity comes with unwanted weight gain. But traditional crash diets can be disastrous for your recovery, burning away precious muscle along with fat. In this final episode of our "Recovery Recipe" series, we provide the definitive blueprint for strategic fat loss. Learn how to create a safe and sustainable caloric deficit, and discover why your protein intake needs to be even higher when you're losing weight. We'll give you the tools to forge your "Sarcopenia Shield," ensuring the weight you lose is fat, not your hard-earned strength and metabolic engine.

The Mayo Clinic: "Weight-loss basics" - An excellent, no-nonsense overview of the principles of creating a safe and sustainable caloric deficit.

Cleveland Clinic: "Mediterranean Diet" - A comprehensive guide to the Mediterranean Diet, a highly recommended, nutrient-dense framework for achieving a healthy caloric deficit.

Zia, G. Q., et al. (2025). "The efficacy of a moderately high protein diet in mitigating muscle loss in elderly females with sarcopenia: A randomized controlled trial." - A powerful study demonstrating the real-world effect of a high-protein diet in protecting muscle during weight loss in an older demographic.

Bauer, J., et al. (2013). "Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People..." - The PROT-AGE Study Group's paper is just as relevant here, as it outlines the higher protein needs that form the basis of the "Sarcopenia Shield."

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