Eating protein-rich foods

Protein keeps your body full throughout the day and might help you avoid overeating. A high-protein breakfast, for example, has been demonstrated to lower appetite and snacking later in the day. Ghrelin, a hormone that promotes appetite, is reduced when you eat a protein-rich breakfast like eggs.

Adding higher protein snacks to your routine, like Greek yogurt, can also help you eat less during the day and keep hunger at bay. There are many healthful protein-rich snacks and meals, such as high protein yogurts and yogurt drinks, like kefir most nuts and seeds; most types of milk; most beans, peas, and lentils; fish, poultry, or lean beef; protein powders, which people can add to smoothies, shakes, or healthful baked goods.