According to the US National Library of Medicine National Institutes of Health adding protein to your diet may reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day! Best sources: lean beef, chicken, pork, lamb, fish, seafood, whole eggs (with yolk). If you're a vegetarian, be sure you're choosing foods that have a high protein content such as farro, quinoa, and other grains, beans and legumes. In fact, even folks who aren't vegetarian should get their protein from a variety of sources (not just poultry, meat, eggs and cheese, but whole grains, beans and other legumes, nuts, and vegetables).
According to the US National Academy of Sciences American, we need to get 10 to 35 percent of our daily calories from protein (45 grams of protein per day for a healthy woman, 52 grams per day for a healthy man is recommended). However, typically, the American diet exceeds that.
A great resource for more information is: choosemyplate.gov