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Including a combination of protein and fiber at your meals and snacks could hep you lose weight more easily. Protein and fiber can make you feel fuller with fewer calories, so you start to burn off your stubborn fat without having to starve yourself or go on any kind of special diet. Understanding how these nutrients work together will help you prepare balanced meal plans to either achieve a healthier weight or prevent weight gain.

Protein
Protein is found in highest amount in animal foods such as meat, poultry, eggs, fish, seafood and dairy products, although vegetarian options also contain small amounts. Protein promotes satiety to a greater extent than carbohydrates and fat, according to an article published in the May 2008 issue of the "American Journal of Clinical Nutrition." In addition, protein increases thermogenesis, the production of heat by your body. In other words, protein boosts your metabolism. Adding protein to your diet ensures that the weight you lose is fat and not muscle because protein helps you maintain your muscle mass.
Fiber
Although fiber is not digested, it plays important roles beyond promoting regular bowel movements. One of them is maintaining satiety. Fiber takes a lot of space in your stomach without providing any calories, which can help you feel fuller with less food. A type of fiber called soluble fiber also absorbs a lot of liquid and forms a gel-like substance that makes you feel fuller. Soluble fiber also slows down the digestion process so you have a more even and sustained release of energy in the hours following your meal.

Low Glycemic Carbohydrates
Combining protein and fiber with low-glycemic carbohydrates can help you maximize your satiety after eating. Although each of these nutrients uses a different mechanism to make your feel fuller, they can work together to help you feel even more satisfied with fewer calories, which is key to successful weight loss and long-term weight maintenance. Low-glycemic carbohydrates are digested at a slower pace and can help you maintain more even blood sugar levels to prevent the hunger and cravings associated with blood sugar crashes. Low-glycemic carbohydrates are found in non-starchy vegetables, fruits, sweet potatoes, plantain, yucca and sugar-free dairy products.
Meal and Snack Ideas
Although fiber is usually easy to find in common breakfast foods, adequate protein is often lacking. Get your fiber from low-glycemic fruits, nuts and nut butter and accompany these foods with protein from eggs, cheese, Greek yogurt, milk or leftover chicken. For lunch and dinner, low-glycemic non-starchy vegetables, such as onions, cauliflower and bok choy, provide a way to get filling fiber, while fish, poultry and meat will give you the metabolism-boosting protein you need. Snack on a combination of fiber from berries, carrots, celery, broccoli or nuts and protein from cheese, hard-boiled eggs or smoked sa