Eat Protein With Every Meal or Snack

Protein increases feelings of fullness more than carbs or fat, according to scientific evidence. The effects of consuming high-protein meals on feelings of fullness were investigated in a 2012 research. Protein accounted for 20–30% of the calories consumed by the participants. The scientists found that those who ate protein-rich meals felt fuller in the short and long term than those who ate meals with half as much protein.

Include protein in every meal and snack to take advantage of its satisfying properties. Focus on lean protein sources including eggs, skinless poultry, dairy, shellfish, and fish. Plant-based proteins, such as beans, bean dips, tofu, and nut butter, are also healthy options. Add some plain Greek yogurt to your breakfast smoothie; pair whole-grain crackers with string cheese or hummus; or add beans or a hard-boiled egg to salad to get a protein boost in different meals and snacks.