Protein usually takes longer to digest, which is why consuming more protein in your diet can help curb hunger and suppress appetite. One can always choose to replace excess fat or starch with protein as it will reduce hunger hormones and boost metabolism. Protein helps you feel fuller for longer and reduces cravings. With an increase in protein in a calorie deficit, one can also increase muscle mass and strength, which is difficult to do on most low-calorie diets.
In addition, protein has also been shown to benefit bones and reduce blood pressure.
Some protein foods that can be included in the diet are egg whites, lean meats, fish, beans, peas, tofu, kidney beans, and quinoa.