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Protein takes longer to digest than carbohydrates or fats, so you feel full longer.  In fact, new research shows that people who include 25 percent of calories from protein lose more weight than those who include only 12 percent of protein in their diet.  So, be sure to include some protein, along with carbohydrates and fat, with each meal and snack.  Good protein sources include low- or no-fat dairy products (milk, cheese, and yogurt), peanut butter, nuts, poultry, fish, and lean meat.

Source: Moderate carbohydrate, moderate protein weight loss diet reduces cardiovascular disease risk compared to high carbohydrate, low protein diet in obese adults: A randomized clinical trial. Denise A Walker Lasker, Ellen M Evans, and Donald K Layman.

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