Protein snacks curb hunger

If just the thought of starting another diet leaves you hungrier than a teenager at soccer camp, we've got two words for you: protein snacks. Yes, plural! Adding not one, but two, high-protein snacks a day to a pounds-off program sets you up for three rewards:

• More satisfaction and less hunger, so sticking with a diet is easier.
• More weight loss -- up to double what you get with snacks that have the same calories but high carbs, like granola bars or crackers.
• A healthier muscle-to-fat ratio when you hit your goal, which increases coordination, too (salsa lessons, anyone?).

Keeping muscle is a priority for anyone who's trying to lose weight, especially if you're old enough to have seen the Beatles or I Love Lucy the first time around. That's because you naturally lose muscle as you accumulate birthdays. And since muscle cells burn more calories than fat does, muscle helps keep that weight off. And (here's where those snacks come in) your body needs protein to make muscle.

What belongs on your high-protein snack list? A cup of plain, fat-free, no-sugar-added Greek yogurt sprinkled with walnuts. A few slices of broiled or baked chicken breast (skip the skin). A glass of skim milk and a hard-boiled egg. Hummus smeared on red pepper strips. Peanut butter stuffed into celery. Or a yummy smoothie made from silken tofu whirled with frozen berries and a banana. Add a splash of OJ and some ice during the dog days of summer if you prefer your protein extra frosty.