A fascinating study found women losing 11 pounds in 12 weeks by doubling their protein intake. LINK
Eating protein helps keep your blood sugar and insulin levels in an optimal range.
As oppose to meals high in carbs, which spike your blood sugar, then insulin, resulting in a crash and cravings for junk food.
My best advice is to make sure your first meal of the day is high in protein. I’ve helped many patients with this strategy: 30 grams of protein first in the morning.
I also think it is crucial to have protein at every meal. Personally, I don’t think a person can eat too much protein.
You can definitely eat too many carbs that will end up as excess weight.
In my experience counseling patients, I’ve often found 50 grams of carbs a day to be ideal.