Nutrition

Put the protein at the start of the day

Around 30g at breakfast reliably reduces evening snacking.

What it’s worth

Less evening grazing, though the day may partly compensate

Do this

→Aim for roughly 30g: eggs, Greek yoghurt, cottage cheese, a shake if mornings are rushed.
→If you don't eat breakfast, don't start on this account. Move the protein into your first meal instead.

Why it works

Protein is the most satiating macronutrient by some distance, and front-loading it appears to steady appetite through the day rather than leaving you to negotiate with it in the evening.

The evidence

Higher-protein breakfasts reduce evening snacking measurably. Confidence is moderate rather than high, because total daily intake sometimes compensates.

The honest bit

The evening-snacking effect is clearer than the weight effect. Treat it as a way to make the day easier to steer, not as a guaranteed deficit.

Knowing it isn’t the hard part

You’ve just read the tactic. The difficult bit is the Tuesday in six weeks when you’re tired and it’s raining. Milo is a coach you text like a friend: it knows which of these you’re working on, notices when it slips, and brings it up once rather than nagging.

See how Milo works

Try next

Swap the sugary drinks — The single biggest win available to anyone who drinks their calories, and it costs almost nothing.
Eat the bulky thing first — A soup or salad before the main course quietly takes 100+ calories off the meal.
Sleep a bit longer, eat noticeably less — If you're under about six and a half hours, this is a bigger lever than most diets.

General information, not medical advice. If you have a health condition, are pregnant, or are under 18, talk to a healthcare professional before changing how you eat or train.