The most important part of Tiny and Full is to focus on filling your plate with more fruit and vegetables throughout the day, minimize processed food, and use meat as a condiment. That is the crux of it all.

However, if you’re looking for the details, here there are. There is a 3-pronged approach to this plan.

First, when it comes to weight loss, creating a calorie deficit is key. So cut calories, lose weight. It’s as simple as that. When it comes to weight loss, it really doesn’t matter how you slice away the excess calories—reduce your intake and you’ll drop the pounds. There are no promises of great health here because technically if you stay under your daily caloric allotment by just eat Twinkies and Snickers bars, you can lose weight, but you probably won’t be in the best overall health. However, when you boil it down to strictly weight loss and moving the needle on the scale down, cutting calories is the key.

Second, it’s important not to be hungry when cutting calories so that you can stick to the plan and feel satisfied. That is where the magic of eating high volume, low calorie foods comes into play. The term “calorie density” is used to describe how foods vary in the number of calories they pack into each bite. Calorie density refers to the number of calories (or the amount of energy) contained in a gram of food. Foods with a lower calorie density provide fewer calories per gram than foods with a higher calorie density. Basically, for the same amount of calories, you can eat a larger portion of a food that is low in calorie density than of a food that is high in calorie density. This is the key to being Full (not stuffed, just satisfied and lot left feeling hunger pangs).

For example, take a look at these examples.

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Each of these foods are 100 calories. So for a snack, you can have 2 oreos or 62 grapes. Which one do yu think would fill you up the most? Probably not the oreos. Here’s another example. You can eat 8 Dorito chips, or 25 medium strawberries. I’m willing to bet you will be much more satisfied with the bowls of fruit than the few cookies or chips.

So now that you understand how to not be hungry when creating a calorie deficit, let’s talk about how to fill up on the least amount of calories in the most healthy way possible. A vegan breakfast! When you start off your day by eating the most powerful, healing, and cleansing foods, you’ll set the stage for success all day long. By following vegan eating principles each and every morning, you’ll start your day off ahead of the game by nourishing your body with excellent sources of plant-based foods that are also naturally low in calorie density.

Being a vegan in the morning is like giving yourself a daily detox. You’ll cleanse your body each morning and then continue to eat a healthy balanced diet throughout the rest of the day by incorporating animal-based foods.

So to recap, just follow this formula:

1. Create a calorie deficit by eating less calories than your body requires.

2. Fill up on high volume, low calorie foods to stop hunger and feel satisfied.

3. Eat vegan in the morning to start your day off right and set the stage for incorporating more plant-based foods into your diet throughout the day.