If you feel less than satisfied on a restricted-calorie diet, a protein boost just might be the answer.

According to numerous studies, a diet with more protein than the typical 15 percent of calories will leave you feeling fuller and help conserve muscle as you lose fat.

While high-protein diets typically get about 40 percent of calories from protein, some experts think that is too much.

Guidelines suggest a more modest increase – what is called a higher-protein diet with 25 percent of calories coming from protein. That is 300 calories a day if you're following a 1,200-calorie diet.

As you are planning meals, keep in mind these extra calories need to be taken from carb and/or fat servings – they are not additional calories.

The benefits? Dieters who eat more protein often feel fuller throughout the day, are better able to control their appetite, and have fewer late-night cravings. Other benefits include lower cholesterol, triglyceride, and blood pressure readings, studies found.

To make the most of this extra protein, spread out your intake across the entire day, starting with a breakfast that might include eggs, smoked fish, or Greek yogurt, for instance. This approach will also help in the effort to maintain muscle as you lose fat on your diet.

(Resistance training will help with muscle strength as well as muscle preservation, so aim to work in two sessions a week.)

Remember, this is not an all-the-protein-you-can-eat diet, but one that allocates a higher percentage of your calorie limit to protein. And be sure to choose from the highest-quality sources: fish (both lean and omega-3 rich fatty fish), shellfish, skinless chicken, and turkey, lean meat, beans and lentils, and fat-free or low-fat dairy.