Volumizing sounds time consumingall that choppingbut it doesn't have to be. Rolls suggests multitasking: Do veggie prep while you catch up with your kids or partner. In a pinch, buy them ready-to-go. "Markets sell fresh vegetables already washed, peeled, and chopped," says Rolls. "Frozen veggies are a good alternative in cooked dishes, and many come already chopped."
You read that right. Fill up on a low-cal soup or way, you'll get a head start on your goal (to stave off hunger pangs). But again, make it easy: Buy ready-to-go bags of salad greens, and stock up on the fixings for a quick soupreduced sodium broth, frozen veggiesor buy good-for-you, broth-based ones that are ready-made.
The goal is a full plate. Why? Before you even take a bite, you subconsciously take in that sight and your brain registers satisfaction. Realizing you won't be leaving the table hungry makes you less likely to eat too much of the wrong foods, explains Rolls. To create a bountiful plate without adding calories, include ingredients that add water or extra air such as mousse-style yogurt and puffed rice cereal.
It's key to satiety, but you can eat half a day's worth of calories if you don't choose wisely. Opt for small portions of low-fat protein, whether it's skim milk on your cereal, beans on your salad, tofu with dinner, or lean cuts of beef, chicken, or fish.
Since the goal is to feel full at the end of each meal, this is practically required. "Other diets ask you to eat less, but we see that as a half-empty plate," says Rolls. Not to mention a half-empty stomach.