Tip #2: Think High Volume, Low Energy By
"energy" I mean calories. Some foods are calorically dense; others
aren't. The idea here is to have low-density foods with every meal so
you'll feel full without adding tons of calories. Basically, you're
taking up space in your stomach so you don't eat so damn much. This type of dieting is known as Volumetrics. While I'm not a fan of the particulars of this low-fat diet, we can learn a few things from the approach: •
Have non-starchy vegetables with every meal. Along with all the health
benefits, veggies fill stomach space. Starting every meal with a
spinach salad is a great idea. Just watch those dressings, which can be
energy dense. A big side of mixed veggies with every meal will
only add 30 to 60 calories: lots of volume, takes up lots of room in
the stomach, yet adds minimal calories and maximal nutrition. (I like
those broccoli stir-fry blends you can buy flash frozen.) Take a look
at this: 3/4ths of a cup of white pasta = 210 calories, 41 grams of carbs, 2 grams of fiber 3/4ths of a cup of broccoli-based mixed veggies = 30 calories, 5 grams of carbs, 2 grams of fiber Forget
glycemic index, phytonutrients, and all that stuff for a second and
just focus on the volume. There's a 180 calorie difference between the
pasta and the veggies, yet the volume of food is the exact same! Am
I saying to never eat pasta and only eat broccoli? No, but instead of
having two servings of white pasta, have one serving of whole grain
pasta and one serving of veggies. You'll still get your pasta fix but
cut out tons of carbs and calories. Here's another tip: Get
some of those microwave steaming bags for your vegetables. From frozen
to perfectly steamed in four minutes — that rocks. But
what about those nasty xenoestrogens found in plastics? Well, that
stuff concerns me (and my nads) too, but these bags are heat-resistant
and food-safe. In the long run, I think a convenient way to get more
green vegetables trumps the possible ingestion of a tiny amount of
xenoestrogens. The pros outweigh the possible cons. (But just in case,
I never miss a dose of REZ-V!) If you're worried though, you can always pick up a dedicated food steamer or do it the old fashioned way. On
other satiety notes, protein will make you feel more full than fats or
carbs. Dietary fat scores lowest on the Satiety Index. In fact,
high-fat content foods create almost instant cravings for more of the
same. On the other hand, foods high in protein and fiber slow digestion
and prolong the release of cholecystokinin or CCK, the peptide hormone
that triggers the "I'm full" feeling. This is probably why Metabolic Drive Complete is so satisfying: 41 grams of protein combined with 8 grams of fiber. Nice! Also,
while I think that breads should be avoided 99% of the time, remember
that whole grain breads are 50% more filling than white breads
according to Holt's Food Satiety Index. Interestingly enough,
bananas are much less satisfying than apples or oranges. And while
water-dense whole fruits are generally recommended, avoid fruit juices,
which aren't filling at all! Beans and lentils, on the other hand,
contain anti-nutrients which delay their absorption, causing you to
feel full longer.

Sensory-Specific Satiety Lastly,
be aware of something called "sensory-specific satiety." Basically, you
can become "full" eating one kind of food, but when another food is
introduced you suddenly feel the urge to "make room" and eat it. This
is why you can eat until satiety yet still desire dessert. This of
course leads to overeating, nausea, bloating, and, once again, a
chronic lack of girlfriend. (On a side note, perhaps this is
evolutionary as well. The tongue wants a variety of stimuli in every
meal — something savory, something sweet, etc. Maybe this is our body's
way of making us desire different nutrients and different types of
foods. Otherwise our ancestors would've been satisfied eating meat all
day and would've never looked for fruits [sweetness]. This would lead
to deficiencies that could eventually kill and halt the continuation of
the species. Again, there's a reason why hunger/cravings are so
powerful: This drive, much like the sex drive, helps to propagate the
species.) Here's
something I've found helpful in countering sensory-specific satiety. A
while back I was eating healthful bodybuilding foods, but I had a
tendency to overeat them. For example, I'd eat my chicken breasts and
steamed vegetables and be full, but then I'd start eyeballing those
tasty Metabolic Drive bars sitting on top of the fridge. I was full but
I wanted "dessert." And since Metabolic Drive bars are good for you,
I'd justify over-consuming calories for that meal. The solution
was prunes. Really, no kidding. When the dessert desire kicked in, I'd
have one or two "Ones" — sweet, individually wrapped dried plums. This
satisfied my sweet palate for only 25 calories instead of 240, and
allowed me to save the protein bars for times when I really needed
them, like traveling. Try it!
Tip #3: Recognize the Proximity Problem Finally,
we must consider the issue of proximity or how physically close we are
to food. We sometimes eat not out of hunger, but out of proximity and
visibility. The most interesting study about this looked at the
snacking behaviors of 40 secretaries. Proximity was manipulated by
placing chocolates on the desk of the secretary or two meters away from
the desk. Visibility was manipulated by placing the chocolates in
covered bowls that were either clear or opaque.
Actual Biotest secretary. Patent pending. The
results? Exactly what you'd expect: The secretaries ate more chocolates
when they were easily within reach, and they ate more when they were
visible instead of covered. And the kicker here is that they usually
didn't realize they were consuming more calories from closely-placed
foods. This is pretty amazing when you think about it: If a
human being sees food within reach, he'll eat it, even if he's not
hungry. If that same food is a few feet away and/or hidden from view,
he's less likely to eat it. Makes you think twice about getting one of
those fancy see-through refrigerators, huh? Here's
how I apply this info in real life. First, I generally don't keep crap
foods in my house. I may get a craving for something unhealthy, but if
I have to get in my truck to go get it, I'll most likely eat something
in closer proximity, which is healthy food. Second, while my
daughter eats healthier than most any other kid I know, she does have
some treat foods in the house. I simply put these in a separate
cabinet. Out of sight, out of mind. That's a good trick to use with
your fat roommate's junk food too. I've also learned to get the Metabolic Drive bars off the top of the fridge (visible and proximate) and into a cabinet. Otherwise I'd eat four or five per day! Again, these bars are healthy and full of protein, but it's easy to overeat them. Remember, while a calorie is not a calorie, calories do count! Proximity
problems also occur when preparing foods, especially in a family
setting. I've worked with numerous housewives who "don't have time to
eat" yet are overweight. I look them in the eyes and politely say,
"Bitch, you must be eatin' something!" Okay, I'm kidding. But it is
very easy to nibble as you cook or prepare your kids' lunches. While
never sitting down for a meal, you can "accidentally" consume hundreds
of extra calories. The proximity and visibility problem is also
directly related to the 20-minute delayed satiation effect. You're not
going to allow the feeling of fullness to kick-in if you don't remove
yourself from the food. In my early days of struggling with diet and
willpower, I'd find myself standing in the kitchen and looking in the
fridge when it wasn't time to eat. This was a habit. I noticed I was
"hungry" in the kitchen, but satisfied when I was in my office. If
you find yourself about to blow your diet, simply get out of the
kitchen or the presence of food. Two minutes later you'll be back in
control and shocked that you were about to wreck your nutrition plan. I've advised many Velocity Dieters
to take their recommended NEPA walk in the evening. Why? Because
nighttime is the "danger time" when it comes to overeating, and binge
eating at night is what keeps most people fat. Going for a walk burns
some calories, aids in recovery from weight training, and, most
importantly here, gets the V-Dieter away from the damn fridge! You
can also take advantage of the proximity/visibility phenomenon. Working
on increasing your water intake? You'll drink more if you keep water
close by and out in the open. If you're serious about your fluid
intake, consider a home water cooler. Just be sure to watch Desperate Housewives so you'll have something to talk about while standing beside it. That Gabrielle, she is just so saucy!

Summary If you struggle to get lean and stay lean, then keep these tips in mind:
1. Be aware of the 20-minute satiety delay.
2. Include high bulk, low-calorie foods in every meal.
3. Harness of the power of proximity and visibility. Simple tips? Yeah. But judging from the rising body fat percentages of even trained individuals, these simple steps can have dramatic physique transformation effects! Try them!

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