In a study in "Nutrition Metabolism", dieters who increased their protein intake to 30% of their diet ate nearly 450 fewer calories a day, and lost about 11 pounds over the 12-week study without employing any other dietary measures.
Protein helps you feel full and helps repair and strengthen muscles. Experts also say that you should eat around 1 gram of protein for every pound of body weight you weigh. For example, if you weigh 140 pounds, then you should ideally be consuming around 120-140 grams of protein DAILY. This is a huge number, however, and I always fall short on it, even when supplementing my diet with powdered whey protein shakes. So, while I have not figured out how to eat so much protein everyday, experts still say it's very beneficial to our bodies, especially to those of us trying to lose fat and gain muscle.
Get lean protein from good sources such as: eggs, lean red meat, poultry, low-fat dairy products like milk, cottage cheese, and yogurt, and beans (like pinto, black, and kidney beans).
So eat plenty of lean protein, but also don't forget about energizing carbs from whole grain sources like whole wheat bread, quinoa, couscous, and pastas! Whole grain, complex carbs provide your body with heart-healthy whole grains, and intestinal-health-boosting fiber!