1. Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories .
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 .
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything .
If you currently eat a grain-based breakfast, then you may want to consider switching to a protein-rich option, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast .
What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.