I’m Patricia – Nutritionist at LFLC.
I understand how confusing some of the information is online.
If you are looking to lose fat – stick to a high protein, low carb diet. You also want to ensure that you are eating a protein/carb snack or meal within 30-60 mins of working out. Protein shakes are a great choice as your body will quickly absorb their nutrition.
You will not lose muscle if you are eating regularly and eating quality proteins.
You may, however, want to purchase a body composition scale that measures body fat and lean muscle percentage. This will give you confidence that you are on the right path.
Hope this helps!