Your body keeps making you hungry until you’ve eaten enough protein—so if you skip breakfast, you’ll end up eating more later to get the protein you need.

When people ate a meal with less protein than usual, they ended up eating more calories that day—even though they didn’t feel hungrier—suggesting their body keeps eating until it gets enough protein.

Eating a protein-rich yogurt snack in the afternoon made women feel less hungry later and eat less at dinner, showing that getting enough protein helps control how much you eat overall.