1 DEPEND ON PROTEIN
Chicken, eggs, and other protein-rich foods are more than just musclebuilders. A 2014 study published in the American Journal of Clinical Nutrition found that people who carry a variant of the FTO gene linked with higher obesity risk had less appetite and fewer cravings when they ate a low-kilojoule diet with 25 per cent protein. Protein fills you up and requires more energy to digest than other nutrients do, says study author George Bray, of Pennington Biomedical Research Centre.
HIT THE SWITCH Include at least one proteinrich component, like chicken, shrimp, or peanuts, in every meal and snack. “Spreading protein intake throughout the day helps your body best utilise it for function and rebuilding after exercise,” says dietitian Rebecca Clyde.