Palinski-Wade said that protein burns more calories being digested than any other macronutrient, so if you increase consumption up to 30 percent, you'll burn more calories by the day's end. "Protein also takes longer to digest, which can help with appetite regulation and portion control," she said. To do this, add almonds to your morning yoghurt, pair nut butter with fruit for a snack, or hard-boil some eggs for an on-the-go option.