Researchers have found that protein releases a hunger-fighting hormone that may help you eat a third less food and shed pesky pounds. Scientists at the University College London in England say this unique hormone makes you feel full long after you leave the dinner table. For most of us, protein makes up about 16 percent of our diet. But the study’s author says the best way to trigger the hormone is by upping your protein to 20 to 25 percent. (Eating more protein is controversial: Some experts say it is not dangerous for a healthy adult, but others say it may stress your kidneys). While you can get plenty of protein from low fat meats like chicken and fish, peanuts and cottage cheese will give you a boost, too.