Leucine

The evidence-based protein target for weight loss is 1.6–2.2g per kg body weight per day — substantially above standard recommendations. This article reviews the RCT evidence for these targets, the mechanisms behind protein's weight loss advantages, and practical food sources.

Dinner structure significantly influences satiety, overnight muscle protein synthesis, and next-day eating behaviour. This article reviews the evidence for optimal dinner composition during weight loss and provides practical high-protein, low-calorie meal frameworks.

Fat loss requires calorie deficit, but diet composition affects how much of what is lost is fat versus muscle — and how sustainable the deficit is. This article covers the dietary factors that specifically support fat loss while preserving metabolic rate.