Protein curbs hunger more effectively than fat or carbohydrates. If you want to test this yourself, have a bagel for breakfast, then clock how long it takes before you’re feeling hungry again. The next morning, eat that same bagel slathered with a tablespoon or two of peanut butter. You’ll see that this extra protein will keep you full for at least an additional two hours.
Try to eat at least 15 to 20 grams of protein with every meal—and more is even better. You’ll get that much from one egg or a bowl of oatmeal for breakfast, a Sonic burger for lunch, and one of Wendy’s Mandarin Chicken Salads for supper. When you find yourself hungry an hour or two after eating, it means you probably need to up the amount of protein in your meals.
