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The debate over how much protein is ideal continues. One thing that's becoming clearer is that eating a little more protein and a little less carbohydrate can help you maintain lean body mass and adhere to your dietary regimen. Why? Higher protein diets may make you feel fuller on less food. Your body also works harder to digest protein than fat or carbs, which means more calories burned. This is not a license to eat bacon-cheeseburgers, according to Cathy Nonas, RD, principal investigator for the Centers for Obesity Research and Education and author of Outwit Your Weight (Rodale). Get your protein from healthier choices such as fish, nonfat dairy, and soy products. The National Academy of Sciences (NAS) recommends getting 10 to 35 percent of daily calories from protein.Get healthy fish recipes here