Eat More Protein
Dr. Kirkendol says most Americans are not eating enough protein, and that she recommends all of her clients eat at least 0.8 - 1 gram of protein per kilogram of bodyweight (that's about 80 grams for a 175-pound man). "Protein is by far and away the best appetite suppressant there is and it boosts your metabolism because you actually burn calories when you digest protein," she says.
Here's how it works: Protein is harder for the body to break down than simple carbohydrates. This forces your body to expend more effort and thus burn more calories during the digestion process. "It basically has to do with the way protein gets broken into the basic building blocks," says Dr. Kirkendol. She adds that furthermore, protein isn't stored the way sugars are, so if you end up with extra, it won't make its way to your love handles the way those extra carb calories will. To make sure you're getting enough, Dr. Kirkendol recommends eating a fit-sized serving of low-carbohydrate, lean protein (like fish, eggs, poultry, unsweetened Greek yogurt) at every meal, plus two half-fist-sized servings as snacks.