Eat Plenty of Protein

Appetite is significantly influenced by protein. It can help you feel more satisfied after eating, decrease your appetite, and consume fewer calories. This could be a result of protein's effect on ghrelin and GLP-1, two hormones involved in hunger and fullness.

In one study, participants who increased their protein consumption from 15% to 30% of calories on average consumed 441 fewer calories per day and lost an average of 11 pounds over the course of 12 weeks without consciously reducing their diet. If you usually have a grain-based breakfast, you might want to think about moving to an egg-based meal instead. In one research, obese or overweight women who ate eggs for breakfast consumed fewer calories at lunch than those who ate a meal consisting of grains.