Insoluble fiber, that "flush" calories don't count as calories, and soluble fiber contains calories that "count".
Protein, on its own, does nothing at all to build muscle - protein is part of what allows the body to build muscle, but only exercise actually builds the muscle, and you have to build a lot of muscle to burn fat, so simply upping protein intake is not a real solution either.
The small snacks thing, and the proper breakfast, do help though.
And exercise is basically the best cure - take a look at the national weight loss registry - people who were successful at losing and keeping weight off (>30 pounds, off for >1 year) worked out at least 5 times a week, at least an hour each time.