Washington: Don’t let your diet regime be spoilt if you feel tempted to munch snacks late at night. Lean proteins like chicken breast, fish, egg and lean pork in your meals can help you overcome the urge. Vegetarians can opt for whites or cottage cheese, beans, protein powder.

According to a new study, lean proteins increase feelings of fullness and decrease distracting thoughts about food.

Researchers at Purdue University conducted two studies on overweight and obese men eating either a normal protein diet (14 percent of total calories from protein), or a higher protein diet (25 percent of total calories from lean protein).

They looked at short-term and long-term effects of the two protein levels in both the studies, reports say.

The higher protein diets were associated with greater feelings of fullness during weight loss and in the longer study particularly decreased late-night desires to eat.

“Our research shows that eating about a quarter of one's daily calories as lean protein (pork) and other high quality proteins three times a day is a powerful dietary weapon for people seeking weight loss,” said study lead Heather Leidy.

Leidy is an Assistant Professor in the Department of Nutrition and Exercise Physiology at the University of Missouri.