Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.

Due to its ability to affect your hunger and satiety hormones, it’s the most filling of the macro nutrients.

Protein Foods

One study showed that simply increasing protein intake from 15% to 30% of calories made people eat 441 fewer calories per day, without actively restricting their intake.

What’s more, protein helps you retain muscle mass, which determines the rate of your metabolism. A high protein intake may increase the number of calories you burn by 80–100 per day.

This is especially important for preventing the loss of muscle mass that can occur during weight loss and as you age.

Aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings and make you less likely to overeat.

Good sources of protein include dairy products, nuts, peanut butter, eggs, beans and lean meat.

Completely overhauling your diet all at once can be a recipe for disaster.

Instead, try to incorporate some of the small changes in this article to make your diet healthier.

Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new.

Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.