{"title":"How to keep muscle while losing weight (protein + strength basics)","description":"\u003ch2\u003eHow to Keep Muscle While Losing Weight: Protein \u0026amp; Strength Basics\u003c\/h2\u003e\n\n\u003cp\u003eLosing weight without sacrificing hard-earned muscle is absolutely possible, but it requires more strategy than simply “eating less and moving more.” The body is efficient: when you create a calorie deficit, it’s willing to burn both fat and muscle for energy unless you give it clear signals to do otherwise.\u003c\/p\u003e\n\n\u003cp\u003eThis guide walks through the fundamentals of preserving (and sometimes even gaining) muscle while losing body fat: how much protein you likely need, how to structure strength training, and how smart carbohydrate and sugar choices—including natural sweeteners like monk fruit—fit into the picture.\u003c\/p\u003e\n\n\u003ch2\u003eWhy Muscle Loss Happens During Weight Loss\u003c\/h2\u003e\n\n\u003cp\u003eWhen you reduce calories, your body senses an energy shortage. In response, it looks for fuel wherever it can find it:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eFat tissue\u003c\/strong\u003e – the target we want\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eGlycogen\u003c\/strong\u003e – stored carbohydrate in liver and muscles\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eMuscle protein\u003c\/strong\u003e – broken down into amino acids and used for energy or glucose production\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eMuscle is metabolically active tissue; it costs energy to maintain. In a calorie deficit without the right signals, the body may treat muscle as expendable. Two main levers tell your body to hold onto muscle:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eMechanical tension\u003c\/strong\u003e from strength training\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eAdequate protein\u003c\/strong\u003e to support repair and maintenance\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eGet these two right, and you dramatically shift the odds toward losing mostly fat, not muscle.\u003c\/p\u003e\n\n\u003ch2\u003eStep 1: Set a Moderate Calorie Deficit\u003c\/h2\u003e\n\n\u003cp\u003eThe more aggressive your calorie cut, the higher the risk of muscle loss. Very low-calorie diets can work in the short term under medical supervision, but for most people, a moderate deficit is safer and more sustainable.\u003c\/p\u003e\n\n\u003ch3\u003eWhat is a \"moderate\" deficit?\u003c\/h3\u003e\n\n\u003cp\u003eA common, medically responsible starting point is:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eAbout 300–500 calories below\u003c\/strong\u003e your maintenance level per day\u003c\/li\u003e\n  \u003cli\u003eOften translating to roughly \u003cstrong\u003e0.5–1.0% of body weight lost per week\u003c\/strong\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eFaster than this can be appropriate in some clinical situations (e.g., under physician guidance), but it increases the likelihood of muscle loss, fatigue, and nutrient gaps.\u003c\/p\u003e\n\n\u003ch3\u003eHow to estimate your calorie target\u003c\/h3\u003e\n\n\u003cp\u003eYou don’t need exact numbers to succeed, but a rough estimate helps. Many people use online calculators that factor in age, sex, height, weight, and activity level to estimate maintenance calories, then subtract 300–500 calories.\u003c\/p\u003e\n\n\u003cp\u003eMore importantly, monitor trends:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eBody weight\u003c\/strong\u003e: averaged over 7 days to smooth daily fluctuations\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eStrength performance\u003c\/strong\u003e: are you maintaining or progressing in key lifts?\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eEnergy and recovery\u003c\/strong\u003e: persistent exhaustion or soreness can signal too large a deficit.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eStep 2: Dial in Protein for Muscle Retention\u003c\/h2\u003e\n\n\u003cp\u003eProtein provides the amino acids your body uses to build and repair muscle tissue. In a calorie deficit, your protein needs go \u003cem\u003eup\u003c\/em\u003e, not down, because you’re asking your body to maintain muscle while providing less total energy.\u003c\/p\u003e\n\n\u003ch3\u003eHow much protein do you need?\u003c\/h3\u003e\n\n\u003cp\u003eIndividual needs vary based on age, training status, body composition, and health conditions, but research generally supports higher protein intakes for people aiming to lose fat while preserving muscle.\u003c\/p\u003e\n\n\u003cp\u003eCommon evidence-informed ranges for healthy, active adults in a calorie deficit are:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003e1.6–2.2 g of protein per kilogram of body weight per day\u003c\/strong\u003e (about 0.7–1.0 g per pound)\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eExamples:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e68 kg (150 lb) person: roughly 110–150 g protein\/day\u003c\/li\u003e\n  \u003cli\u003e82 kg (180 lb) person: roughly 130–180 g protein\/day\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003ePeople with obesity are sometimes better served by targeting protein per kilogram of \u003cem\u003elean\u003c\/em\u003e body mass rather than total weight. If you have significant medical conditions (especially kidney disease), discuss protein targets with your healthcare provider.\u003c\/p\u003e\n\n\u003ch3\u003eSpread protein across the day\u003c\/h3\u003e\n\n\u003cp\u003eThe body seems to use protein for muscle building more effectively when it’s distributed across meals rather than concentrated in one large serving.\u003c\/p\u003e\n\n\u003cp\u003ePractical guidelines:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eAim for \u003cstrong\u003e20–40 g of protein\u003c\/strong\u003e at each main meal\u003c\/li\u003e\n  \u003cli\u003eInclude \u003cstrong\u003e10–30 g\u003c\/strong\u003e in snacks, depending on your total daily goal\u003c\/li\u003e\n  \u003cli\u003eTry to include protein within a few hours before or after strength training\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eHigh-protein foods to emphasize\u003c\/h3\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eAnimal-based\u003c\/strong\u003e: eggs, Greek yogurt, cottage cheese, fish, poultry, lean beef, tofu and tempeh (soy-based but often grouped in similar meals)\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003ePlant-based\u003c\/strong\u003e: lentils, beans, chickpeas, edamame, tofu, tempeh, seitan, higher-protein whole grains like quinoa\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eConvenient options\u003c\/strong\u003e: protein powders (whey, casein, pea, soy, or blends) can help fill gaps when whole-food protein is hard to get\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eStep 3: Make Strength Training Non-Negotiable\u003c\/h2\u003e\n\n\u003cp\u003eStrength training is the signal that tells your body, “This muscle is needed—don’t burn it.” Without that mechanical tension, even high protein may not fully protect muscle during weight loss.\u003c\/p\u003e\n\n\u003ch3\u003eHow often should you strength train?\u003c\/h3\u003e\n\n\u003cp\u003eFor most people aiming to preserve muscle, a useful target is:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\u003cstrong\u003e2–4 strength sessions per week\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eMore advanced lifters may train more frequently with careful programming, but quality and recovery matter more than sheer volume.\u003c\/p\u003e\n\n\u003ch3\u003eFocus on compound movements\u003c\/h3\u003e\n\n\u003cp\u003eCompound exercises work multiple muscle groups at once and provide a strong stimulus for maintaining muscle and strength.\u003c\/p\u003e\n\n\u003cp\u003eExamples of foundational movements:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSquat pattern\u003c\/strong\u003e: squats, leg press, goblet squats\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eHip hinge\u003c\/strong\u003e: deadlifts, Romanian deadlifts, hip thrusts\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003ePush\u003c\/strong\u003e: bench press, push-ups, overhead press\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003ePull\u003c\/strong\u003e: rows, pull-ups, lat pulldowns\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eCore\u003c\/strong\u003e: planks, dead bugs, anti-rotation presses\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eIntensity and progression basics\u003c\/h3\u003e\n\n\u003cp\u003eTo maintain or build muscle, you need enough challenge:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eChoose a weight where you have about \u003cstrong\u003e1–3 reps left in the tank\u003c\/strong\u003e at the end of each set (sometimes called training close to \"technical failure\").\u003c\/li\u003e\n  \u003cli\u003eMost people do well with \u003cstrong\u003e2–4 sets of 6–12 reps\u003c\/strong\u003e per exercise for muscle preservation.\u003c\/li\u003e\n  \u003cli\u003eProgress gradually: add a bit of weight, a rep, or an extra set over time as you’re able to perform the movement with good form.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eIn a calorie deficit, you may not see rapid strength gains, but the priority is to \u003cstrong\u003emaintain\u003c\/strong\u003e as much strength as possible. If you can keep your main lifts within roughly 5–10% of pre-diet numbers, that’s usually a good sign you’re preserving muscle.\u003c\/p\u003e\n\n\u003ch2\u003eStep 4: Use Carbohydrates and Fats Strategically\u003c\/h2\u003e\n\n\u003cp\u003eOnce protein is set, the rest of your calories come from carbohydrates and fats. There is no single perfect ratio for everyone, but some principles can help support performance and muscle retention.\u003c\/p\u003e\n\n\u003ch3\u003eCarbohydrates for training performance\u003c\/h3\u003e\n\n\u003cp\u003eCarbs are the primary fuel for moderate-to-high intensity strength training. Very low carbohydrate intakes can work for some people, but may reduce training performance for others, especially during demanding lifting sessions.\u003c\/p\u003e\n\n\u003cp\u003eConsider:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eIncluding \u003cstrong\u003esome carbohydrate\u003c\/strong\u003e in the hours before training (e.g., fruit, oats, rice, or whole-grain bread).\u003c\/li\u003e\n  \u003cli\u003eEnsuring total daily carbs are sufficient to support your activity level, especially if you do frequent or intense workouts.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eHealthy fats for hormones and satiety\u003c\/h3\u003e\n\n\u003cp\u003eDietary fats support hormone production, brain function, and absorption of fat-soluble vitamins. Extremely low-fat diets can negatively affect mood, hormones, and satisfaction with meals.\u003c\/p\u003e\n\n\u003cp\u003eEmphasize:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eOlive oil, avocado, nuts and seeds, nut butters\u003c\/li\u003e\n  \u003cli\u003eFatty fish (salmon, sardines, mackerel) for omega-3 fats\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eA simple approach is to set protein first, then allocate remaining calories between carbohydrates and fats based on your preferences, health needs, and how you feel in training.\u003c\/p\u003e\n\n\u003ch2\u003eStep 5: Reduce Added Sugar Without Losing Enjoyment\u003c\/h2\u003e\n\n\u003cp\u003eExcess added sugar can make calorie control harder by adding energy without much satiety. Cutting back on added sugar is often one of the most effective levers for sustainable fat loss—without needing to eat tiny portions of everything else.\u003c\/p\u003e\n\n\u003ch3\u003eWhy focus on added sugar?\u003c\/h3\u003e\n\n\u003cp\u003eAdded sugars are those introduced during processing or preparation (table sugar, syrups, sweeteners in drinks and desserts), as opposed to naturally occurring sugars in whole fruits and plain dairy. While all digestible sugars provide calories, added sugars tend to come in foods that are easy to overconsume: sweet drinks, candies, pastries, and heavily sweetened snacks.\u003c\/p\u003e\n\n\u003cp\u003eReducing added sugar can help by:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eLowering overall calorie intake without necessarily eating less volume\u003c\/li\u003e\n  \u003cli\u003eImproving appetite regulation for some people\u003c\/li\u003e\n  \u003cli\u003eSupporting more stable blood sugar in many contexts\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eUsing natural zero-calorie sweeteners wisely\u003c\/h3\u003e\n\n\u003cp\u003eOne practical strategy is to replace high-sugar foods and drinks with options sweetened by zero-calorie, zero-glycemic sweeteners. Ingredients such as monk fruit and stevia can provide sweetness with negligible calories and minimal impact on blood glucose, which can make it easier to stay in a calorie deficit while still enjoying sweet flavors.\u003c\/p\u003e\n\n\u003cp\u003eProducts like MonkVee sweeteners are designed to help you:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSweeten coffee or tea\u003c\/strong\u003e without sugar\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eMake lower-sugar desserts\u003c\/strong\u003e at home\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eGradually retrain your palate\u003c\/strong\u003e to appreciate less intensely sweet foods\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eEveryone’s taste and tolerance differ, so it’s reasonable to experiment and see which natural sweeteners and amounts work best for you. Many people find they can significantly cut added sugar while still feeling satisfied by using these tools thoughtfully.\u003c\/p\u003e\n\n\u003ch2\u003eStep 6: Manage Recovery, Sleep, and Stress\u003c\/h2\u003e\n\n\u003cp\u003eMuscle is built—and preserved—when you recover, not just when you train. Inadequate sleep and chronic stress can both impair muscle retention and make fat loss harder.\u003c\/p\u003e\n\n\u003ch3\u003eSleep for muscle and appetite regulation\u003c\/h3\u003e\n\n\u003cp\u003eResearch consistently links short sleep with higher appetite, more cravings (especially for energy-dense, high-sugar foods), and poorer body composition outcomes.\u003c\/p\u003e\n\n\u003cp\u003eHelpful targets:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eAim for \u003cstrong\u003e7–9 hours of sleep\u003c\/strong\u003e per night for most adults\u003c\/li\u003e\n  \u003cli\u003eMaintain a consistent sleep and wake time, even on weekends when possible\u003c\/li\u003e\n  \u003cli\u003eCreate a wind-down routine: dim lights, limit screens where feasible, and avoid large, heavy meals right before bed if they disrupt your sleep\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eStress and muscle preservation\u003c\/h3\u003e\n\n\u003cp\u003eChronic psychological stress can influence hormones like cortisol, which in turn can affect appetite, recovery, and body composition. You can’t avoid stress entirely, but you can support your body’s resilience.\u003c\/p\u003e\n\n\u003cp\u003eConsider incorporating:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eLight, restorative movement (walking, gentle yoga)\u003c\/li\u003e\n  \u003cli\u003eBrief mindfulness practices or breathing exercises\u003c\/li\u003e\n  \u003cli\u003eReasonable boundaries around work and digital time\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003eStep 7: Monitor Progress Beyond the Scale\u003c\/h2\u003e\n\n\u003cp\u003eThe number on the scale doesn’t distinguish between fat, muscle, water, and glycogen. To know whether you’re truly keeping muscle while losing weight, track multiple indicators.\u003c\/p\u003e\n\n\u003ch3\u003eUseful metrics to monitor\u003c\/h3\u003e\n\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eStrength performance\u003c\/strong\u003e: are your main lifts (squats, presses, rows, etc.) holding steady or improving over several weeks?\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eBody measurements\u003c\/strong\u003e: waist, hips, and other circumferences can reveal fat loss even if the scale stalls.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eProgress photos\u003c\/strong\u003e: taken in consistent lighting and posture every 2–4 weeks can show changes in muscle definition and overall shape.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSubjective markers\u003c\/strong\u003e: energy, sleep quality, and hunger patterns.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eIf you’re losing weight quickly and seeing notable drops in strength or feeling consistently weak, consider:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eSlightly \u003cstrong\u003eincreasing calories\u003c\/strong\u003e, especially from protein or carbohydrates\u003c\/li\u003e\n  \u003cli\u003eReviewing your \u003cstrong\u003etraining volume and intensity\u003c\/strong\u003e for possible overreaching\u003c\/li\u003e\n  \u003cli\u003eChecking that you’re not unintentionally under-eating on rest days\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch2\u003ePutting It All Together: A Sample Day\u003c\/h2\u003e\n\n\u003cp\u003eHere’s an example of how these principles can come together for a moderately active person aiming to lose fat while preserving muscle. This is just one illustration, not a prescription.\u003c\/p\u003e\n\n\u003ch3\u003eMorning\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eBreakfast\u003c\/strong\u003e: Omelet with vegetables and a side of Greek yogurt; berries on top\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eCoffee or tea\u003c\/strong\u003e: Sweetened with a natural, zero-calorie sweetener such as monk fruit instead of sugar\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eMidday\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eLunch\u003c\/strong\u003e: Grilled chicken or tofu, quinoa, mixed salad with olive-oil dressing\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eHydration\u003c\/strong\u003e: Water, sparkling water, or unsweetened iced tea (again, a monk fruit or stevia-based sweetener can be used if you prefer a lightly sweet taste)\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003ePre- or post-workout\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSnack\u003c\/strong\u003e: Protein shake or cottage cheese with fruit; possibly a piece of whole fruit or a small serving of oats for extra carbs around training\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eEvening\u003c\/h3\u003e\n\u003cul\u003e\n  \u003cli\u003e\n\u003cstrong\u003eDinner\u003c\/strong\u003e: Baked salmon or lentil stew, roasted vegetables, and a small portion of potatoes or brown rice\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eSweet finish\u003c\/strong\u003e: A homemade dessert such as a yogurt parfait or baked fruit, sweetened with a natural zero-calorie sweetener instead of added sugar\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eThis structure prioritizes protein at each meal, supports training with carbohydrates, includes healthy fats, minimizes added sugar, and uses natural sweeteners to keep meals enjoyable.\u003c\/p\u003e\n\n\u003ch2\u003eWhen to Seek Professional Guidance\u003c\/h2\u003e\n\n\u003cp\u003eMost healthy adults can apply these principles safely, but it’s important to seek personalized advice if you:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eHave kidney disease, liver disease, diabetes, or cardiovascular disease\u003c\/li\u003e\n  \u003cli\u003eAre pregnant, breastfeeding, or recovering from major illness or surgery\u003c\/li\u003e\n  \u003cli\u003eHave a history of disordered eating or are currently struggling with your relationship with food or exercise\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eA registered dietitian, sports nutritionist, or physician can help tailor protein targets, calorie levels, and training plans to your specific situation.\u003c\/p\u003e\n\n\u003ch2\u003eThe Bottom Line\u003c\/h2\u003e\n\n\u003cp\u003eKeeping muscle while losing weight hinges on a few key behaviors practiced consistently:\u003c\/p\u003e\n\u003cul\u003e\n  \u003cli\u003eUse a \u003cstrong\u003emoderate calorie deficit\u003c\/strong\u003e, not an extreme one.\u003c\/li\u003e\n  \u003cli\u003ePrioritize \u003cstrong\u003eadequate protein\u003c\/strong\u003e, generally in the 1.6–2.2 g\/kg\/day range for many active adults.\u003c\/li\u003e\n  \u003cli\u003eMake \u003cstrong\u003estrength training\u003c\/strong\u003e a core part of your routine 2–4 times per week.\u003c\/li\u003e\n  \u003cli\u003eDistribute protein across meals and support training with appropriate carbs and healthy fats.\u003c\/li\u003e\n  \u003cli\u003e\n\u003cstrong\u003eCut back on added sugar\u003c\/strong\u003e, using natural, zero-calorie sweeteners like monk fruit to keep your food and drinks enjoyable.\u003c\/li\u003e\n  \u003cli\u003eProtect \u003cstrong\u003esleep, recovery, and stress management\u003c\/strong\u003e.\u003c\/li\u003e\n  \u003cli\u003eTrack progress with \u003cstrong\u003emultiple metrics\u003c\/strong\u003e, not just the scale.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eBy aligning your nutrition, training, and lifestyle with these fundamentals—and using tools like MonkVee’s natural sweeteners to make lower-sugar living more sustainable—you can steadily move toward a leaner body while preserving the muscle that keeps you strong, functional, and metabolically healthy.\u003c\/p\u003e","products":[],"url":"https:\/\/monkvee.com\/yi\/collections\/how-to-keep-muscle-while-losing-weight-protein-strength-basics.oembed","provider":"MonkVee® ","version":"1.0","type":"link"}