Protocol · Metabolic & Endocrine
Weight Loss Maintenance Protocol
Protein (Whey/Casein) and Fiber (Beta-glucan/Psyllium) are the core of this stack, with 4 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Weight Loss Maintenance.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
6 supplements · 6 graded · 2 confirmed studies
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Protein (Whey/Casein) | Amount listed: 25–50 g daily (maintain 1.2–1.6 g/kg protein intake) | Preserves lean muscle mass, maintains metabolic rate, and promotes sustained satiety through hormonal effects
| Grade C for Appetite1 study · 17 people | ||
Confirmed studies for Protein (Whey/Casein) (titles as PubMed lists them) | |||||
| Fiber (Beta-glucan/Psyllium) | Amount listed: 5–15 g daily | Increases satiety, slows nutrient absorption, and feeds beneficial gut bacteria supporting metabolic health
| Grade B for Appetite3 studies · 47 people | ||
| Supporting stackListed as additions to the core | |||||
| Probiotics | Amount listed: 10–50 billion CFU daily | Modulates gut microbiome composition to support metabolic efficiency and prevent weight regain
| Grade C for Body Fat1 study · 92 people | ||
| Green Tea Extract | Amount listed: 250–500 mg EGCG daily | Catechins support thermogenesis and fat oxidation, helping maintain metabolic rate after weight loss
| Grade C for Adiponectin78 people | ||
Confirmed studies for Green Tea Extract (titles as PubMed lists them) | |||||
| Omega-3 Fatty Acids | Amount listed: 1–2 g EPA/DHA daily | Reduces inflammation associated with weight regain and supports leptin sensitivity
| Grade C for 5-HEPE50 people | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily (target 40–60 ng/mL) | Deficiency associated with weight regain; adequate levels support metabolic function and appetite regulation
| Grade C for Body Fat165 people | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The supplement in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade B
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How this protocol works
In plain language
Maintaining weight loss is often harder than losing weight in the first place. Studies show that up to 80% of people who lose weight regain it within 5 years. This happens because the body fights back against weight loss—metabolism slows, hunger hormones increase, and the drive to eat intensifies. These supplements help address the physiological changes that make weight regain so common.
- Protein Supplementation is crucial for weight maintenance. After weight loss, maintaining adequate protein intake (1.2-1.6g/kg) preserves lean muscle mass, which is critical for keeping metabolism from dropping. Protein also strongly increases satiety hormones, helping control appetite long-term. Studies show higher protein intake significantly improves weight maintenance success.
- Fiber (Beta-glucan/Psyllium) helps maintain weight by providing lasting satiety with minimal calories. Soluble fiber forms a gel in the stomach that slows digestion and keeps you feeling full longer. It also feeds beneficial gut bacteria that produce short-chain fatty acids, which help regulate appetite and metabolism.
- Probiotics support a healthy gut microbiome, which plays a crucial role in weight regulation. After weight loss, the gut microbiome can take time to adapt—certain beneficial strains help prevent the metabolic adaptations that promote weight regain.
- Green Tea Extract helps counteract the metabolic slowdown that occurs after weight loss. Catechins support thermogenesis (calorie burning) and fat oxidation, helping maintain energy expenditure even at a lower body weight.
- Omega-3 Fatty Acids help reduce the chronic low-grade inflammation that can develop during weight regain. They also support leptin sensitivity—leptin is the hormone that tells your brain you're full, and resistance to it drives overeating.
- Vitamin D deficiency is common after weight loss (it's stored in fat tissue) and is associated with greater weight regain. Adequate vitamin D supports metabolic function and may help regulate appetite.
Expected timeline: These supplements work best as part of a long-term maintenance strategy. Protein and fiber effects on satiety are immediate and ongoing. Benefits accumulate over months of consistent use. Weight maintenance requires permanent lifestyle changes—supplements support but don't replace healthy eating and regular physical activity.