Satiety is a feeling of fullness, which can help you beat back the urge to snack. It’s easy to see how this quality can help you keep calories in check throughout the day. New research published inThe Journal of Nutrition looks at the best breakfast balance of protein, carbohydrates and fat for keeping your lunch under control.

Scientists had 36 adults consume a breakfast drink where 9%, 24% or 40% of the calories came from protein. These calorie-matched drinks had a carb to fat ratio of 1:0.4, 1:2 or 1:3.6. Based on appetite ratings and blood samples, subjects who had the 40% protein drink with a 1:3.6 ratio of carbs to fat consumed 12% fewer calories at lunch compared to subjects who drank 9% protein with a 1:0.4 ratio.

True Strength Moment: Appetite ratings decreased by around 13% with greater protein. So the macronutrient most people associate with muscle, might have the potential to keep you feeling full for longer so you can focus on fighting body fat.