When you drop weight this fast, your body cannot get all the protein it needs from food only. So it takes the rest from the one place that stores it: your muscle. 

As a result, the fat comes off but the firmness underneath goes with it too. You end up soft and hollow, looking older than you should.

Trainers and dietitians see it constantly, and there is a blunt name for it: Skinny-fat. Smaller clothes, less shape. Think of it as the tax you pay for losing the weight that fast. 

The three things below are how you stop paying it. Two of them fit in one glass that goes down like juice. 

Protein is the raw material your body uses to hold onto muscle.
Give it enough and it has far less reason to drain your own muscles to get by.

You need enough protein, every day, spread across your meals. Dietitians working with fast weight loss put the target around 0.5 to 0.7 grams per pound of body weight, which is roughly 25 to 30 grams a meal.

But there’s a catch: on a shrunken appetite, this is no easy task. A protein dense meal or a thick creamy shake is the last thing you want, so the protein gets skipped. 

What you need is protein you can actually get down on the days food feels impossible. And here density beats raw grams. Twenty grams in 90 calories that you can easily finish beats 30 grams you can’t stomach.

This is the one almost nobody tells you: your muscle is about three-quarters water, held inside the cell by electrolytes. 

When it’s full of water, it sits firm. But when it’s dry, it goes flat and soft, which is the exact look you are trying to avoid. 

Being low on fluid also saps your strength, so you train worse. And losing weight fast dries you out faster than usual, because your thirst drops right along with your appetite. So the "firm" you want is, in real part, a well-watered muscle.

So take water, plus electrolytes (sodium, potassium, magnesium), every single day. This one is the easiest to cover on the list. Sports drinks go down when nothing else won’t. 

The muscle you use is the muscle you keep. Lifting gives it a reason to stay. In a review of 25 trials, the people who added a little strength work to their weight loss held onto more muscle, and came out stronger, than the ones who only dieted.

Two to four short strength sessions a week. Bands, dumbbells, or your own bodyweight. It all counts.

This is the one thing on the list you can’t drink. Do it anyway.

Feed it, use it, keep it full. Two of those three are covered by FLYTE. 

An electrolyte infused clear protein made to be the easiest protein you can take. Twenty grams of protein in only 90 calories, the chalky, milky part filtered out, so it mixes thin and cold like juice instead of a shake you have to force down. 

One drink that both feeds the muscle and helps keep it full.