When you gradually add in nutrient-dense, fiber-rich foods, you simply stop feeling cravings. You run out of space in your belly for the old junk. Instead of craving, you feel full, fulfilled, and content.

So if you serve a whole chicken to your family like grandma did, you may be serving them 10 times as much fat than the days of yesteryear. That's a whole lotta fat, and big trouble for the waistline.

The reason fiber helps us control our weight is that it fills the belly yet yields few calories since fiber is, for the most part, not something that we can digest.

Here's the secret to weight loss: It's all about crowding out, not cutting out.