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4. Get Your Fill of Protein

What helped women eat 97 fewer calories at lunch? Eating high-protein breakfasts, found a study in Nutrition Journal. The secret: Protein increases your levels of feeling-full hormones clear into the afternoon, according to the researchers. Women in the study were eating sausage and eggs, but you can score roughly the same amount of protein from a cup of Greek yogurt or cottage cheese and handful of almonds or a cup of chia seed pudding and an avocado egg bake.