STEP 6-Eat more plant foods, fewer animal foods

You don't have to count calories if you don't want to says a study done. If we eat a variety of meals based on the USDA guideline people have lost three times more weight over a year than people on a specific low-fat diet. There suggestion is to push heaps of high-energy mean to the side and let fruits and vegetables be the main attraction on your plate.

EAT more fiber! If you eat white flour and sugar foods, it won't be long and you will be hungry again; but if you eat a bowl of oatmeal or bran cereal w/no added sugar you will keep full longer. The same is true for fiber in other food. Fiber moves other food out of the body before the body has a chance to absorb them. KEY NOTE: "For every gram of fiber you eat, you'll absorb about 4 fewer calories than if you ate simple carbohydrates." Most people eat only 13 grams of fiber a day. Eat three times as much 40 grams....that amount will block the absorption of 160 calories a day.

DRINK at least 8 glasses of water a day. "Your brain and other organs and do not work well without adequate hydration."

EAT a healthy breakfast of a high-fiber food rather than cornflakes. It will stick with you throughout the day.

EAT beans! Add them to your salads, soups and chili and other dishes.

EAT whole grains. They not only have fiber but also folate, magnesium and vitamin E where the white flour counter-parts are lacking.

AIM FOR NINE: Fruits and vegetables are naturally high in fiber, low in fat and calories and full of other vitamins such as A, C, and E. So eat nine a day...so I am assuming that is a combined total of the two.