Can you lose fat AND gain muscle?
Most would say no.
Research says yes.
What is the key? Slow fat loss.
Scientists took 2 groups of elite athletes and researched whether losing 0.5kg per week was better for retaining muscle, vs 1kg per week (of body weight).
Both groups were prescribed 1.2g - 1.8g of protein per day.
The results showed that those in the slow group actaully gained lean muscle mass by 2.1%. That's right, they lost 0.5kg per week AND gained muscle.
In addition the athletes that dieted slowly showed better performance.
Lesson: Take it slow with your fat loss, you'll feel better, be less hungry and gain or at worst maintain lean muscle mass!