Protein.
Eating more protein helps with weight loss over the long term because it makes you feel fuller, even if you're not cutting calories overall.
Your gut sensors find proteins filling and send signals to your brain, making the experience of eating protein more satisfying.
Eating more protein has been suggested to help with weight loss by positively affecting appetite control, preserving fat-free mass, and boosting diet-induced thermogenesis.
Clinical trials lasting 6–12 months indicate that a high-protein diet not only promotes weight loss but can also prevent weight regain after losing weight.