We all know adequate protein (especially after a workout) is key to building and repairing muscles, but a high-protein diet may also be the secret to consistent weight loss. In fact, research has shown that doubling your protein intake can help you drop pounds without losing muscle mass. In one study, published in The FASEB Journal, researchers put 39 patients on a weight-loss regimen over 31 days; at first, all participants were on the same diet to maintain their current weight. After 10 days, they were split into three groups following calorie-restricted diets: those who ate the US-recommended daily allowance (RDA) of protein, those who ate twice the RDA of protein, and those who ate three times the RDA of protein. The participants exercised accordingly in order to lose an average of two pounds a week. The researchers found that those who ate double the protein were able to lose fat without losing muscle mass while exercising on the diet. The participants who ate triple the amount of protein didn’t experience any more weight loss than the double group.