Protein is highly essential for particularly the brain. If you don't like red meat other suggestions are chicken, fish or any seafoods, cheeses, beans, etc. Women should have 3 1/2 ounces of protein at each meal and men should have 8 ounces at each meal. Yes, the protein helps you control your appetite, but more important, it helps you maintain your muscle mass. Calories are burned by muscles not by anything else. If you go on a severe diet you'll loose muscle mass and cut back on your ability to burn calories. Cut back mainly on carbs but also on fats and at the same time increase your exercise level and you WILL loose weight.